Discover the joy of partner yoga with our easy-to-follow guide. From easy twists to balancing acts and strengthening poses, find the perfect poses for you and a friend to practice together!
Partner Yoga Poses for Beginners
Partner yoga can be a fantastic way to deepen your practice, challenge yourself, and connect with a friend. As a beginner, it’s essential to start with poses that are accessible and fun. Here are a few partner yoga poses for beginners to get you started.
Easy Twists
Twisting is a great way to warm up the spine and get those juices flowing. In this pose, you’ll sit cross-legged with your partner, with both of you facing each other. Hold hands and gently twist to one side, keeping your feet on the ground. Hold for a few breaths, then switch sides. This pose is a great way to loosen up the spine and get ready for more dynamic movements.
Simple Side Bends
Side bends are a fantastic way to stretch the entire side of the body, from the hips to the shoulders. To do this pose, stand side by side with your partner, with your feet shoulder-width apart. Hold hands and gently bend to one side, keeping your arms straight. Hold for a few breaths, then switch sides. This pose is a great way to stretch and warm up the entire side of the body.
Intro to Partner Lifting
Partner lifting is a fun and challenging way to engage the core and build strength. In this pose, you’ll stand facing your partner, with your feet shoulder-width apart. Hold hands and engage your core, lifting your partner off the ground. Start with small lifts and gradually increase the height as you build strength and confidence. This pose is a great way to challenge yourself and deepen your practice.
Balancing Acts
Balancing is a crucial aspect of yoga, and partner yoga poses can make it more enjoyable and challenging. When you’re balancing with a partner, you’re not only testing your own stability but also relying on the support and guidance of someone else. This can be incredibly empowering and fun! In this section, we’ll dive into some fascinating partner yoga balancing poses that will help you find your center and harmony with another person.
Tree Pose with a Partner
Tree Pose, also known as Vrksasana, is a classic yoga pose that requires focus, balance, and strength. When you practice it with a partner, it becomes a beautiful testament to the power of trust and cooperation. To practice Tree Pose with a partner, stand facing each other, with your feet hip-width apart. Reach your arms out to the sides and entwine your fingers, creating a supportive “web” that will help you stay balanced. As you lift your legs off the ground, engage your core, and lift your chest. Remember to breathe and focus on your center of gravity. With your partner’s support, you can maintain the pose for extended periods and enjoy the sensation of being grounded yet free.
Balancing on Each Other
In this dynamic pose, you’ll learn to rely not only on yourself but also on your partner’s balance and support. To practice Balancing on Each Other, stand facing each other, with your feet hip-width apart. Reach your arms out to the sides and interlace your fingers, creating a secure bond. Lift your legs off the ground, and engage your core. As one partner lifts their leg, the other partner should mirror the movement. This pose requires trust, communication, and coordination. Make sure to communicate with your partner about the movements and weights to avoid any discomfort or loss of balance.
The Partner Plank
The Partner Plank is an incredible pose that will challenge your strength, balance, and trust in your partner. To practice this pose, start in a plank position with your partner facing you. Reach your arms out to the sides and plant your hands firmly on the ground. Your partner should do the same, facing away from you. As you lift your legs off the ground, engage your core and glutes. The key to this pose is to keep your body in a straight line from head to heels, with your partner mirroring the movement. This pose requires tremendous strength and control, but with practice, you’ll be able to maintain it for extended periods.
Flow with a Friend
Partner yoga allows you to deepen your understanding of different poses, challenge yourself, and enjoy the therapeutic benefits of yoga with a friend by your side. Flowing through a series of poses with a partner can be both meditative and invigorating. In this section, we’ll explore some of the most exciting and challenging partner flow sequences to add to your yoga routine.
Flowing Warrior and Triangle
The combination of Warrior II and Triangle Pose is a classic flow sequence that can be modified to suit your skill level. Stand with your partner facing you, with your feet parallel to each other about 3-4 feet apart. Engage your core, reach your arms out to the sides, and bend your knees slightly. As you transition into Triangle Pose, have your partner come up behind you, placing their hand on your upper back for support. Keep your arms straight and stretch your right hand toward the ground, deepening the stretch. Repeat on the other side.
Partner Downward-Facing Dog
Downward-Facing Dog is a great foundational pose that can be made more challenging and fun with a partner. Start in a plank position with your hands shoulder-width apart. As you engage your core and straighten your arms, have your partner come along side you, placing their hands on your hips. As you lift your hips and straighten your legs, your partner should help to lift your hips and stretch your torso. Hold for 30 seconds to 1 minute, feeling the stretch and strength in your entire body.
Vinyasa Flow with a Twist
This sequence combines the benefits of Vinyasa flow with the added challenge of a twist. Start in Mountain Pose with your partner facing you. Engage your core and take a large step to the right, bending your front knee and stretching your arms out in front of you. As you transition into Warrior II, have your partner come up behind you, placing their hand on your upper back for support. Twist your torso to the right, looking over your right shoulder. Repeat on the other side. Take a few breaths in each pose, feeling the flow and connection with your partner.
Stabilizing Partner Poses
Stabilizing partner poses are perfect for those looking to challenge their balance and core strength while having a fun and interactive partner yoga experience. But, what exactly does it mean to stabilize a pose? Simply put, it means engaging your core muscles and finding stability to maintain a pose, whether it’s a plank, side plank, or even a balance pose.
Partner Plank with a Leg Lift
The partner plank with a leg lift is an excellent example of a stabilizing partner pose. In this pose, you’ll start by getting into a plank position, with your partner standing next to you. Your partner will then place their hands on your lower back, providing support and stability while you lift one leg off the ground. To make it more challenging, you can try alternating legs or adding a twist to the lift.
- Key benefits: Engages core muscles, improves balance and stability, strengthens arms and shoulders
- Tips: Focus on keeping your core engaged and avoid letting your leg wobble. You can also try counting to 5 before lifting your leg for added intensity.
Side Plank with a Partner
The side plank with a partner is another fantastic stabilizing pose that targets the obliques and improves overall core strength. To perform this pose, lie on your side with your partner standing next to you. Your partner will then place their hand on your hip or lower back, providing support and stability as you lift your other hand off the ground. You can try adding a leg lift or a twist to the lift for an added challenge.
- Key benefits: Strengthens obliques, improves core strength, improves balance and stability
- Tips: Focus on keeping your core engaged and avoid letting your hips or shoulders sag. You can also try counting to 5 before lifting your hand for added intensity.
Warrior II with a Balance
Warrior II is a classic yoga pose that engages the entire body, from the feet to the fingertips. When performed with a balance partner, it becomes an even more challenging and fun way to improve balance and stability. In this pose, you’ll stand in Warrior II, with your partner standing in front of you. Your partner will then place their hands on your shoulders, providing support and balance as you engage your core and maintain the pose.
- Key benefits: Improves balance and stability, strengthens legs and hips, engages core muscles
- Tips: Focus on keeping your core engaged and avoid letting your knees or hips wobble. You can also try changing the direction of your gaze or adding a twist to the pose for added challenge. By following these tips and practicing these stabilizing partner poses, you’ll be well on your way to improved balance, core strength, and a more fun and interactive yoga practice.
Strengthening and Stretching
When it comes to partner yoga, strengthening and stretching exercises are crucial for building trust, communication, and flexibility. In this section, we’ll explore three exercises that are perfect for beginners: Partner Push-Ups, Leg Raises with a Partner, and Hamstring Stretch with a Twist.
Partner Push-Ups
Partner push-ups are a great way to introduce strength and control into your practice. To perform this exercise, you’ll need a partner who can support you as you lower and lift your body. Start in a plank position with your hands shoulder-width apart, then lower your body until your chest almost touches the ground. Your partner should be positioned at the top of your body, with their hands on your lower back for support. As you lift back up, your partner can help you by gently pulling your body up. Repeat for 3 sets of 10 reps.
Doing partner push-ups can be a bit intimidating at first, but with practice, you’ll find that it’s easier than you think! Just remember to engage your core and keep your body in a straight line from head to heels.
Leg Raises with a Partner
Leg raises with a partner are a fun and engaging way to work on core strength and balance. To perform this exercise, you’ll need a partner who can help support your legs as you lift them off the ground. Start by lying on your back with your legs straight, then lift your legs off the ground and hold them for a few seconds. Your partner can help support your legs by holding them gently in place.
As you lower your legs back down, be sure to engage your core and control the movement. Repeat for 3 sets of 10 reps. This exercise is great for building strength in your core and glutes.
Hamstring Stretch with a Twist
The hamstring stretch with a twist is a great way to stretch your hamstrings and open up your hips. To perform this exercise, you’ll need a partner who can help guide your movement. Start by standing with your feet shoulder-width apart, then bend forward at the waist and reach for your toes. Your partner can guide your movement by holding your hands or placing their hands on your hips.
As you stretch, ask your partner to gently twist your body to one side, holding for 30 seconds before switching to the other side. This exercise is great for stretching your hamstrings and glutes, and can help improve your flexibility and range of motion.
