Discover 100 , including beginner, intermediate, advanced, restorative, and poses for strength, flexibility, relaxation, and connection. Enhance your yoga practice with a partner.
Beginner Yoga Poses for Two People
Partner Forward Fold
The Partner Forward Fold is a gentle and relaxing pose that helps to stretch the hamstrings and lower back while also promoting a sense of connection between partners. To practice this pose, sit facing each other with your legs extended in front of you. Reach out and hold hands with your partner, then slowly hinge forward at the hips, folding forward as far as is comfortable. Allow the weight of your upper body to gently pull you forward, deepening the stretch in your hamstrings. Stay in this pose for several breaths, enjoying the stretch and the connection with your partner.
Double Downward Dog
Double Downward Dog is a fun and energizing pose that helps to strengthen the arms, shoulders, and core while also stretching the hamstrings and calves. To practice this pose, start in a regular Downward Dog pose with your partner standing in front of you. Your partner can then place their hands on your lower back or hips and press down, creating resistance as you push your hips up and back into the pose. This added resistance intensifies the stretch in your hamstrings and calves while also providing a deeper challenge for your upper body strength. Hold this pose for several breaths, enjoying the strengthening and stretching sensations.
Seated Twist
The Seated Twist is a gentle and soothing pose that helps to improve spinal mobility and release tension in the upper back and shoulders. To practice this pose, sit back-to-back with your partner, both legs extended in front of you. Bend your knees and place the soles of your feet on the floor, then reach your right hand behind you and hold onto your partner’s left knee. Take a deep breath in, then as you exhale, gently twist to the right, using your partner’s knee as leverage. Hold the twist for a few breaths, feeling the gentle stretch and release in your spine. Repeat on the other side.
Partner Boat Pose
Partner Boat Pose is a challenging and engaging pose that strengthens the core, hip flexors, and thighs while also improving balance and coordination. To practice this pose, sit facing each other with your knees bent and feet flat on the floor. Hold hands with your partner and lean back slightly, engaging your core muscles. Lift your feet off the floor, bringing your shins parallel to the ground. Find your balance and then slowly extend your legs, straightening them out in front of you. Keep your core engaged and your spine lengthened as you hold this pose for several breaths. Feel the strength and stability that comes from practicing this pose together.
Buckle-Down Seatbelt Buckle Dog Collar - Cheshire Cat Tree Poses - 1" Wide - Fits 9-15" Neck - SmallPartner Tree Pose
Partner Tree Pose is a playful and balancing pose that helps to improve focus, concentration, and communication between partners. To practice this pose, stand side by side with your partner, both feet planted firmly on the ground. Use your outer legs to create stability and balance as you lift your inner legs, bending your knees and placing the soles of your feet against each other. Find your balance and then slowly bring your outer arms up overhead, reaching towards the sky. Imagine yourselves as two trees growing side by side, connected through your roots and branches. Hold this pose for several breaths, feeling the connection and support between you and your partner.
Practicing not only enhances physical flexibility and strength but also fosters a deeper sense of connection, trust, and communication with your partner. These beginner-level poses provide a gentle introduction to the practice of partner yoga, allowing you to explore the benefits of shared movement and support. As you progress through these poses, remember to maintain open communication with your partner, listen to your body’s limits, and always prioritize safety and comfort. Let’s move on to the intermediate-level yoga poses for two people and continue our journey of exploration and connection.
Intermediate Yoga Poses for Two People
In this section, we will explore a variety of intermediate yoga poses that can be practiced with a partner. These poses not only enhance your individual practice, but also deepen your connection with your partner through shared movement and support. Let’s dive into the exciting world of intermediate partner yoga!
Double Warrior II
Double Warrior II is a powerful pose that builds strength and stability in the legs, while also promoting balance and focus. To practice this pose, stand back-to-back with your partner, about an arm’s length apart. Both partners start in Warrior II pose, with one leg bent and the other extended straight behind. As you inhale, extend your arms out to the sides, parallel to the floor. As you exhale, gently press your backs against each other, creating a connection and synchronizing your breath. Stay in this pose for several breaths, allowing your bodies to find support and stability in each other.
Partner Camel Pose
Partner Camel Pose is a heart-opening and energizing pose that stretches the front of the body, including the chest, shoulders, and hip flexors. Start by sitting back-to-back with your partner, with your legs extended in front of you. As you inhale, both partners reach their arms up towards the sky, lengthening the spine. Exhale and slowly lean back, allowing your partner to support your back as you continue to reach your arms overhead. Stay in this pose for a few breaths, feeling the expansion in your chest and the connection between you and your partner.
Back-to-Back Triangle Pose
Back-to-Back Triangle Pose is a deep stretch for the hamstrings, hips, and spine. Stand back-to-back with your partner, with your feet hip-width apart. Step your right foot forward and your left foot back, creating a wide stance. As you inhale, reach your right arm up towards the sky and extend your left arm down towards the ground, creating a straight line from your fingertips to your heels. Lean back slightly, allowing your partner to provide support and balance. Hold this pose for a few breaths, then switch sides.
Double Crow Pose
Double Crow Pose is an advanced arm balance that requires strength, balance, and trust between partners. Begin by facing each other in a squatting position. Place your hands on the ground, shoulder-width apart, and lift your hips up into a squat. Bend your elbows and place your knees on the back of your partner’s triceps. Lean forward and lift one foot off the ground, then the other, finding balance in the pose. Keep your gaze forward and breathe deeply. Stay in this pose for a few breaths, then carefully release and switch roles.
Partner Shoulder Stand
Partner Shoulder Stand is a rejuvenating inversion that improves circulation, relieves stress, and strengthens the core. Start by lying on your back with your legs extended and your arms by your sides. Your partner stands at your head, facing your feet. As you inhale, lift your legs up towards the sky, while your partner gently holds your ankles for support. Press your hands into the ground and lift your hips off the mat, coming into Shoulder Stand. Your partner can assist by providing stability and balance. Hold this pose for a few breaths, then slowly release and switch roles.
By practicing these intermediate yoga poses with a partner, you not only deepen your physical practice but also cultivate trust, communication, and connection. Embrace the support of your partner and enjoy the journey of exploring these poses together. Remember to always listen to your body and communicate with your partner to ensure a safe and enjoyable practice.
Here is a table summarizing the intermediate :
| Pose | Benefits |
|---|---|
| Double Warrior II | Strengthens legs, promotes balance and focus |
| Partner Camel Pose | Opens the chest and shoulders, energizes the body |
| Back-to-Back Triangle Pose | Stretches hamstrings, hips, and spine |
| Double Crow Pose | Develops arm strength, improves balance and concentration |
| Partner Shoulder Stand | Increases circulation, relieves stress, strengthens core |
Remember to warm up before attempting these poses and always practice with caution. Enjoy the journey of exploring intermediate partner yoga and the connection it brings.
Advanced Yoga Poses for Two People
Are you ready to take your yoga practice to the next level? Advanced yoga poses for two people offer a unique and exciting way to deepen your practice while also building trust and connection with your partner. In this section, we will explore some challenging yet rewarding poses that will test your strength, balance, and coordination. Get ready to elevate your yoga journey with the following poses:
Double Headstand
The double headstand, also known as the partner headstand, is a thrilling pose that requires both partners to have a solid foundation in headstands individually. This pose not only strengthens your core, arms, and shoulders but also enhances your balance and focus. To achieve this pose, start by standing facing each other in a straddle position. Interlace your fingers and place your forearms on the ground, forming a triangle with your heads inside. Carefully lift your legs one at a time, allowing your partner to support your weight as you find balance in the pose. Remember to communicate and support each other throughout the entire practice.
Partner Handstand
If you’re looking for a challenging pose that requires strength, balance, and trust, the partner handstand is perfect for you. This pose not only builds upper body strength but also improves core stability and body awareness. To begin, stand facing your partner with your backs touching. Place your hands on the ground and kick your legs up into a handstand position, while your partner supports your legs and lower body. Maintain a strong core and engage your shoulder muscles to find stability in the pose. This pose requires clear communication and trust between partners, making it an excellent opportunity to deepen your connection.
Double Pigeon Pose
The double pigeon pose, also known as the partner pigeon pose, is a wonderful hip opener that requires flexibility and communication between partners. Begin by sitting facing each other with your legs crossed. Place your outside legs on top of each other, creating a figure-four shape with your legs. Gently lean forward, keeping your spine long and your hips grounded. This pose stretches the outer hips, glutes, and lower back. Remember to breathe deeply and support each other as you deepen the stretch.
Partner Full Wheel Pose
The partner full wheel pose is an exhilarating backbend that requires trust, flexibility, and strength. Start by sitting facing each other with your knees bent and feet firmly on the ground. Reach your arms back and place your hands on the ground behind your hips, fingers pointing towards your shoulders. As you exhale, press into your hands and feet, lifting your hips and chest towards the sky. Your partner can assist by gently pressing their hands on your lower back, providing support and stability. This pose not only opens the chest and shoulders but also energizes the body and boosts mood.
AcroYoga Flying Whale Pose
Get ready to soar with the AcroYoga flying whale pose! This advanced pose combines elements of acrobatics and yoga, creating a fun and playful experience for both partners. Start by standing facing each other, with one partner lifting their arms overhead while the other partner reaches between their legs to grab the lifted partner’s wrists. The lifted partner then extends their legs forward, creating the illusion of a flying whale. This pose requires strength, coordination, and trust between partners. Enjoy the sense of freedom and joy as you explore this unique and exciting pose together.
Incorporating advanced into your practice not only challenges you physically but also strengthens the bond between you and your partner. Remember to approach these poses with patience, respect, and open communication. As you explore these advanced poses, continue to listen to your body and modify as needed. Embrace the journey of growth and connection that these poses offer, and have fun exploring the limitless possibilities of partner yoga.
Restorative Yoga Poses for Two People
Partner Supported Child’s Pose
The Partner Supported Child’s Pose is a deeply relaxing and nurturing pose that allows for gentle stretching of the back and hips. In this pose, one partner assumes the Child’s Pose while the other partner sits behind them, providing support and gentle pressure on the back.
To practice this pose, start by sitting on your heels with your knees wide apart. Lower your torso down, resting your forehead on the mat. Your arms can be extended in front of you or relaxed by your sides. Your partner will sit directly behind you, placing their hands on your lower back. They can apply gentle pressure to deepen the stretch and create a sense of grounding and support.
This pose is great for releasing tension in the back, shoulders, and hips. It also promotes relaxation and a sense of safety and connection between partners. Take deep breaths in this pose and allow yourself to surrender and let go of any stress or tension.
Double Legs-Up-The-Wall Pose
The Double Legs-Up-The-Wall Pose is a restorative pose that helps to improve circulation, reduce swelling in the legs, and promote relaxation. In this pose, both partners lie on their backs with their legs extended up against a wall.
To practice this pose, start by sitting sideways against the wall with your knees bent and your feet on the floor. Lie back onto the mat and swing your legs up against the wall. Your partner will do the same, positioning themselves next to you with their legs up against the wall as well.
In this pose, the wall supports the weight of your legs, allowing for a gentle stretch in the hamstrings and calves. It also helps to relieve pressure in the lower back and promotes a sense of grounding and relaxation. Stay in this pose for several minutes, focusing on deep breathing and allowing your body to fully relax.
Partner Reclining Bound Angle Pose
The Partner Reclining Bound Angle Pose is a deeply restorative pose that helps to open the hips, stretch the inner thighs, and promote relaxation. In this pose, partners lie on their backs with the soles of their feet touching and their knees open to the sides.
To practice this pose, sit facing your partner with your knees bent and the soles of your feet touching. Gently lie back onto the mat and allow your knees to open to the sides. Your partner will do the same, positioning themselves opposite you with their knees open and their feet touching yours.
In this pose, the gentle pressure of your partner’s feet against yours helps to deepen the stretch in the hips and inner thighs. It also provides a sense of support and connection between partners. Take deep breaths in this pose and allow yourself to surrender and release any tension or tightness.
Double Corpse Pose
The Double Corpse Pose is a restorative pose that allows for deep relaxation and rejuvenation. In this pose, both partners lie on their backs with their bodies fully supported by the mat.
To practice this pose, lie down on your back with your legs extended and your arms relaxed by your sides. Your partner will do the same, positioning themselves next to you. Take a moment to settle into the pose, allowing your body to fully relax and release any tension.
In this pose, focus on deep breathing and allow yourself to sink into a state of complete relaxation. Let go of any thoughts or worries and simply be present in the moment. Stay in this pose for several minutes, allowing your body and mind to experience a sense of deep rest and renewal.
Partner Savasana Meditation
The Partner Savasana Meditation is a beautiful practice that combines the benefits of Savasana (Corpse Pose) with the connection and support of practicing with a partner. In this meditation, both partners lie on their backs with their bodies fully relaxed and supported.
To practice this meditation, lie down on your back with your legs extended and your arms relaxed by your sides. Your partner will do the same, positioning themselves next to you. Take a few moments to settle into the pose and find a comfortable position.
Close your eyes and begin to focus on your breath. Allow your breath to become slow and deep, calming your mind and body. As you breathe, feel the support of the mat beneath you and the presence of your partner beside you.
In this meditation, you can choose to synchronize your breath with your partner, creating a sense of unity and connection. Alternatively, you can simply enjoy the presence of your partner and the shared experience of deep relaxation.
Take this time to let go of any tension or stress and allow yourself to fully relax. Stay in this meditation for as long as you like, savoring the sense of peace and connection that it brings.
Yoga Poses for Flexibility and Stretching
Flexibility and stretching are essential components of a well-rounded yoga practice. These poses not only help to improve flexibility but also increase blood flow to the muscles, reduce muscle tension, and promote relaxation. In this section, we will explore a variety of that focus on flexibility and stretching.
Partner Forward Fold Variation
The partner forward fold variation is a great way to enhance the traditional forward fold pose. In this pose, one partner stands with their feet hip-width apart and folds forward at the hips, reaching towards the floor. The other partner stands behind and gently applies pressure to the folded partner’s back, providing a deeper stretch. This pose helps to lengthen the spine, stretch the hamstrings, and release tension in the lower back.
Double Seated Wide-Legged Forward Bend
The double seated wide-legged forward bend is a deep stretch that targets the inner thighs, hamstrings, and lower back. Both partners sit facing each other with their legs spread wide apart in a V shape. They then reach forward and hold hands, gently pulling towards each other to deepen the stretch. This pose not only increases flexibility but also improves posture and stimulates digestion.
Partner Standing Forward Bend
The partner standing forward bend is a variation of the traditional standing forward bend that incorporates the support of a partner. One partner stands with their feet hip-width apart and folds forward at the hips, reaching towards the floor. The other partner stands behind and gently applies pressure to the folded partner’s back, providing a deeper stretch. This pose helps to stretch the hamstrings, calves, and lower back while also improving balance and focus.
Double Butterfly Stretch
The double butterfly stretch is a seated pose that targets the hips, inner thighs, and lower back. Both partners sit facing each other with the soles of their feet touching and their knees bent out to the sides. They then hold hands and gently press their elbows against their inner thighs, encouraging a deeper stretch. This pose helps to open the hips, improve flexibility, and release tension in the lower back.
Partner Extended Triangle Pose
The partner extended triangle pose is a standing pose that focuses on stretching the sides of the body, hamstrings, and hips. One partner stands with their feet wide apart, facing forward, while the other partner stands behind and gently presses their hand against the extended side of the standing partner’s body. This pose not only increases flexibility but also improves balance, strengthens the legs, and stretches the shoulders.
Incorporating these yoga poses for flexibility and stretching into your practice can greatly enhance your overall well-being. Remember to always listen to your body and modify the poses as needed to suit your individual needs and limitations. Partner yoga allows for a deeper connection with your practice and with your partner, fostering trust, communication, and support. So grab a partner and enjoy the benefits of these rejuvenating and invigorating poses together.
Yoga Poses for Strength and Balance
Are you ready to challenge your body and take your yoga practice to the next level? In this section, we will explore a series of yoga poses that focus on building strength and improving balance. These poses are perfect for those who want to push their boundaries and deepen their practice. So, grab a partner and get ready to explore the power of double poses!
Double Warrior III
Warrior III is a classic yoga pose that requires focus, strength, and balance. When practiced alone, it can be quite challenging. But when performed with a partner, it takes the difficulty level up a notch. Double Warrior III is a beautiful pose that requires both partners to stand facing each other, one foot grounded and the other leg lifted behind them. As you find your balance, reach your arms forward and interlock hands with your partner. This pose not only strengthens your legs, glutes, and core, but also strengthens the connection between you and your partner.
Partner Boat Pose Variation
Boat pose is a powerful core-strengthening pose that challenges your balance and stability. When practiced with a partner, it becomes even more engaging and fun. In this variation, both partners sit facing each other, with knees bent and feet flat on the ground. As you find your balance, lift your feet off the ground and extend your legs straight, creating a V shape with your bodies. Reach your arms forward and hold onto your partner’s hands for added support and connection. This pose not only strengthens your core, but also tests your ability to synchronize movements with your partner.
Double Tree Pose
Tree pose is a popular standing balance pose that requires focus and stability. When practiced with a partner, it becomes a beautiful display of harmony and connection. To do the double tree pose, stand side by side with your partner, both feet grounded firmly on the floor. Place the sole of your right foot against the inner thigh of your left leg, finding your balance. Once stable, reach your arms overhead and intertwine your fingers with your partner. This pose challenges your balance, strengthens your legs, and deepens the connection between you and your partner.
Partner Chair Pose
Chair pose is an intense standing pose that targets your quadriceps, glutes, and core muscles. When practiced with a partner, it adds an element of support and encouragement. To do the partner chair pose, stand facing each other with your feet hip-width apart. As you bend your knees and lower into a squat position, reach your arms forward and interlock hands with your partner. Lean back slightly, maintaining a strong core and engaged legs. This pose not only strengthens your lower body, but also fosters trust and communication between you and your partner.
AcroYoga Throne Pose
AcroYoga is a fusion of acrobatics and yoga, combining strength, balance, and trust. The Throne pose is a challenging yet rewarding pose that requires both partners to work together in harmony. To perform the Throne pose, one partner sits on the ground with knees bent and feet flat on the floor, creating a “seat” for the other partner. The second partner carefully positions themselves on top, placing their feet on the seated partner’s thighs and their hands on their partner’s shoulders. This pose requires strength and balance from both partners, as well as clear communication and trust. It is a wonderful way to build strength, improve balance, and deepen the connection between you and your partner.
Incorporating these strength and balance poses into your yoga practice can take your practice to new heights. Whether you’re a beginner or an experienced yogi, practicing these poses with a partner adds a new dimension of challenge and connection. So, grab a partner, step onto your mats, and embark on a journey of strength, balance, and unity.
Yoga Poses for Relaxation and Connection
Partner Seated Meditation
Partner seated meditation is a beautiful practice that allows two individuals to connect on a deep level while finding inner peace and tranquility together. In this pose, both partners sit facing each other, cross-legged on the ground, with their spines tall and their hands resting gently on their knees.
To begin, take a moment to ground yourselves and find a comfortable position. Close your eyes and take a few deep breaths, allowing any tension or stress to melt away with each exhale. As you inhale, imagine breathing in positive energy and as you exhale, release any negativity or distractions.
Now, bring your attention to your partner. As you sit in stillness, gently gaze into each other’s eyes. This eye contact can create a profound sense of connection and intimacy, allowing you to truly see and be seen by your partner.
As you continue to sit in this meditation, you may notice thoughts or distractions arising. Acknowledge them without judgment and gently guide your focus back to your breath and the present moment. Allow yourself to be fully present with your partner, embracing the stillness and the connection you are cultivating.
Partner seated meditation can be a powerful practice for deepening your bond with your loved one and cultivating a sense of unity and harmony. It can also be a wonderful opportunity to practice mindfulness and self-reflection, as you become more aware of your own thoughts and emotions in the presence of another.
Double Reclining Twist
The double reclining twist is a rejuvenating and relaxing yoga pose that can be practiced with a partner. This pose provides a gentle twist for the spine and stretches the muscles of the back, hips, and shoulders. It also offers an opportunity for partners to support and connect with each other.
To begin, both partners lie down on their backs, side by side, with their legs extended and their arms out to the sides in a T shape. Take a few moments to settle into this position, allowing your bodies to relax and release any tension.
Next, bend your knees and bring them towards your chest. Gently guide your knees to one side, while your partner mirrors the movement and brings their knees to the opposite side. As you twist, keep your shoulders grounded and your breath steady.
Take a moment to feel the gentle stretch along your spine and the opening in your chest and shoulders. You may also notice a gentle massage-like sensation as your bodies move together in harmony.
Hold the twist for a few breaths, allowing your muscles to relax and release. Then, slowly return to the starting position and repeat the twist on the other side. Remember to communicate with your partner and adjust the pose as needed to ensure both of you feel comfortable and supported.
The double reclining twist not only provides physical benefits but also encourages a sense of trust, support, and connection between partners. As you move and breathe together, you can deepen your bond and create a space of relaxation and harmony.
Partner Supported Bridge Pose
Partner supported bridge pose is a delightful and intimate yoga pose that allows partners to work together to create a deep backbend and stretch for the spine. In this pose, one partner lies on their back with their knees bent and feet flat on the ground, while the other partner stands at their feet, facing them.
To begin, the partner lying down places their hands by their sides, palms facing down. The standing partner then gently lifts their partner’s hips, supporting them with their hands. The standing partner can also place their feet against the hips of the lying partner for added stability and support.
As the standing partner lifts the hips, the lying partner can relax their back and allow it to gently arch. This creates a deep stretch for the entire spine and opens the chest and shoulders. It is important for the standing partner to communicate and adjust their grip and support based on the comfort and flexibility of the lying partner.
Hold the pose for several breaths, allowing the back to gently release and open. As you breathe together, you can cultivate a sense of trust and connection, knowing that you are supporting and being supported by your partner.
Partner supported bridge pose not only provides a physical stretch and release but also allows partners to cultivate a sense of unity and connection. It is a beautiful way to deepen your bond and create a space of relaxation and support.
Double Heart-Opening Pose
Double heart-opening pose is a beautiful and vulnerable yoga pose that involves partners lying on their backs with their chests lifted towards each other, creating an opening in the heart center. This pose not only stretches the chest and shoulders but also allows partners to connect and share their vulnerability with each other.
To begin, both partners lie down on their backs, with their heads towards each other and their knees bent, feet flat on the ground. Take a moment to settle into this position, allowing your bodies to relax and release any tension.
Next, lift your chests towards each other, keeping your feet grounded and your hips stable. Reach your hands towards your partner, allowing your fingertips to touch or gently hold hands.
As you lift your chests and open your hearts, take a moment to connect with your partner’s gaze. This eye contact can deepen the sense of connection and vulnerability, allowing you to truly see and be seen by your partner.
Hold the pose for several breaths, allowing your chests to gently open and your hearts to expand. As you breathe together, you can cultivate a sense of trust and connection, knowing that you are supporting and being supported by your partner.
Double heart-opening pose is a powerful practice for deepening your bond with your loved one and creating a space of vulnerability and connection. It allows you to share your hearts and create a sense of intimacy and unity.
Partner Guided Relaxation Meditation
Partner guided relaxation meditation is a soothing and deeply relaxing practice that allows partners to support each other in finding a state of calm and tranquility. In this meditation, one partner takes the role of the guide, while the other partner receives the guidance and relaxation.
To begin, find a comfortable seated or lying position, either facing each other or side by side. Take a few moments to settle into this position, allowing your bodies to relax and release any tension.
The guiding partner can start by inviting the receiving partner to close their eyes and take a few deep breaths. Then, using a calm and soothing voice, the guide can lead the receiver through a series of relaxation techniques, such as progressive muscle relaxation or guided imagery.
As the guide speaks, the receiving partner can let go of any thoughts or worries and simply focus on the sound of the guide’s voice and the sensations in their body. They can allow themselves to be fully present in the moment and embrace the relaxation and tranquility.
Throughout the meditation, the guiding partner can offer gentle prompts and suggestions, guiding the receiver to relax different parts of their body, visualize peaceful scenes, or simply let go and surrender to the present moment.
Take your time with this meditation, allowing each partner to fully experience the relaxation and connection. After the meditation, take a moment to come back to the present moment and share any insights or experiences you may have had.
Partner guided relaxation meditation is a beautiful practice for deepening your connection with your loved one and finding a state of deep relaxation and tranquility together. It allows you to support each other in finding inner peace and calm, creating a space of harmony and connection.
