Partner Stretches: 3 Easy Yoga Poses to Do Together
Yoga is often seen as a quiet, personal practice—something you do alone on your mat, focusing on your breath, your flexibility, and your own peace of mind.
But yoga can also be something you share.
Doing yoga with a partner is one of the most refreshing ways to reconnect—not only with your body, but also with someone you care about. It turns a normal stretching routine into something playful, supportive, and surprisingly meaningful.
And yes, it can be challenging too (in the best way).
Partner yoga often includes movements inspired by AcroYoga, a style of yoga that blends stretching, balance, and gentle acrobatics. Some of the poses involve lifting or supporting your partner, which means you’re not just stretching—you’re also building strength, improving coordination, and activating muscles you didn’t even know you had.
But the biggest benefit?
Trust.
AcroYoga teaches you to communicate without speaking sometimes—through breath, eye contact, slow movements, and the simple act of being present with someone else. You learn to rely on each other, stay calm under pressure, and support one another in a very literal way.
If you want Partner Stretches that feel fun, energizing, and bonding—these three poses are a perfect place to begin.
Before You Start: A Few Quick Tips for Safe Partner Stretches
Before jumping into the poses, here are a few simple guidelines that make partner yoga more comfortable and safe:
Warm up first
Even 3–5 minutes of light stretching helps a lot. Try shoulder rolls, wrist circles, hip circles, and gentle forward folds.
Choose your roles wisely
Most partner poses involve a base (the person supporting) and a flyer (the person being supported). Start with the stronger or more stable person as the base.
Go slow and communicate
The secret to partner yoga is not strength—it’s communication. Always ask:
- “Are you okay?”
- “Do you feel stable?”
- “Should we stop?”
Use a soft surface
A yoga mat on carpet works great. If you’re on hardwood floors, consider using two mats and a blanket for padding.
1) Double Plank Pose
The Double Plank is one of those poses that looks impressive but also delivers real results. It’s a full-body move that forces your core to wake up immediately.
This is not just a stretch—it’s strength-building.
Why this pose is worth trying
Double Plank helps:
- Strengthen your core (especially deep abdominal muscles)
- Improve shoulder stability and arm strength
- Boost balance and body control
- Build confidence and trust between partners
How to do Double Plank
- Partner 1 becomes the base
- Start in a strong plank position on the floor.
- Hands under shoulders, arms straight.
- Body in a straight line from head to heels.
- Core tight and glutes engaged.
- Partner 2 prepares to climb carefully
- Stand near the base’s feet facing toward the base’s legs.
- Place your hands gently on the base’s ankles.
- Step across slowly
- Step one foot at a time over the base’s body.
- Keep your weight controlled.
- Move carefully, like you’re stepping over a sleeping baby—slow and mindful.
- Lift into plank on top
- Bend forward slightly and place your feet on the base’s shoulders.
- Keep your hands supported on the base’s ankles until you’re steady.
- Once stable, straighten your body into a plank position.
- Hold for 5 slow breaths
- Keep your spine long.
- Engage your belly.
- Stay calm and breathe.
- Come down slowly and switch
- Step down gently.
- Reverse roles so both partners get a turn.
Form tip
If this feels too hard at first, try:
- Holding for 2–3 breaths instead of 5
- Keeping knees slightly bent for stability
- Trying it next to a wall for psychological comfort
2) Double Table Pose
This is one of the best Partner Stretches for building full-body stability, because it combines strength and flexibility in a way that feels supportive rather than extreme.
It’s also a pose that teaches patience.
You can’t rush into it. It works best when both partners move with trust and calm.
Why Double Table is powerful
Double Table helps:
- Strengthen core and glutes
- Open shoulders and hip flexors
- Improve posture and back strength
- Increase body awareness
How to do Double Table
- Partner 1 becomes the base
- Start standing, then slowly bend backward toward the floor.
- Place hands on the floor behind you (like a back bridge from standing).
- Feet stay flat on the ground.
- Push hips upward so your body becomes a strong “table” shape.
- Partner 2 steps into position
- Face the base partner’s knees.
- Place hands gently on the base’s shoulders one at a time.
- Step carefully onto the base
- Slowly place one foot onto the base partner’s thigh or knee area.
- Then place the other foot on the other thigh/knee.
- Engage the core and hold
- Both partners tighten their core muscles.
- Hold for 5 seconds or 5 breaths.
- Step down slowly and switch roles
- The top partner steps down carefully.
- Switch positions.
Important safety note
If the base partner feels wrist pain or lower back pressure:
- Stop immediately
- Modify the pose by doing a tabletop position on hands and feet instead of a deep backbend
3) Double Boat Pose
This is the most beginner-friendly pose of the three and one of the best for bonding because it creates a strong feeling of teamwork without fear.
It’s also fantastic for morning yoga because it gently activates the core and wakes up the body without exhausting you.
Why Double Boat is amazing
Double Boat helps:
- Strengthen your abs and lower back
- Improve balance and coordination
- Stretch hamstrings and hips
- Build connection through breath + stability
How to do Double Boat
- Sit facing each other
- Sit on your mats with bent knees.
- Bring your feet close together until your soles touch.
- Hold hands or wrists
- Start by holding hands for stability.
- Keep shoulders relaxed.
- Lift feet together
- Slowly lift both feet off the floor while keeping soles touching.
- Keep knees bent at first.
- Straighten legs into an inverted “V”
- As balance improves, straighten your knees slowly.
- Your legs will form an upside-down “V.”
- Lift your chest and lengthen your back
- Sit tall.
- Engage the core.
- Breathe slowly.
- Hold for 5 seconds or 5 breaths
- Then gently lower feet down.
Beginner modification
If straightening legs is too hard:
- Keep knees bent
- Focus on posture and breathing rather than perfect shape
How to Make Partner Yoga Feel Even Better
Partner yoga doesn’t need to feel like a performance. It’s not about being advanced or flexible. It’s about sharing a moment that feels healthy and connected.
Here are a few ways to make it more meaningful:
- Play calm music and slow down the pace
- Take breaks between poses and talk about how each movement feels
- Celebrate small wins (“We held it for 3 breaths!” is a real achievement)
- Laugh when things get wobbly—because they will
- End the session with a gentle forward fold or child’s pose side-by-side
Closing: Partner Stretches That Build More Than Flexibility
It’s easy to get stuck in routines—work, screens, stress, and never enough time.
That’s why partner yoga can feel like such a powerful reset.
Because it’s not just movement.
It’s attention.
It’s trust.
It’s teamwork.
It’s saying: “I’m here with you.”
These Partner Stretches may start as a way to improve flexibility and strengthen your core—but often, they become something deeper: a way to reconnect with your partner through calm movement and shared effort.
So roll out your mats, move slowly, breathe together, and enjoy the process. You don’t need perfection.
You just need presence.
FAQ: AcroYoga Safety + Beginner Tips
Is AcroYoga safe for beginners?
Yes, AcroYoga can be safe for beginners as long as you start with simple poses, move slowly, and communicate clearly. Beginners should focus on basic partner stretches (like Double Boat) before trying poses that involve lifting. Using a yoga mat and practicing on a soft surface also reduces the risk of injury.
What is the difference between partner yoga and AcroYoga?
Partner yoga usually focuses on stretching, flexibility, and balance using gentle support from another person. AcroYoga is a type of partner yoga that combines yoga poses with acrobatics, often involving lifting, balancing, or being supported in the air. Both build connection, but AcroYoga is generally more strength-based.
Do I need to be strong to do AcroYoga?
You don’t need to be extremely strong to start AcroYoga, but basic core strength helps. Many beginner AcroYoga poses rely more on body alignment, communication, and stability than pure strength. Over time, your strength improves naturally as you practice.
What are the best beginner AcroYoga poses?
Some of the best beginner-friendly AcroYoga poses include:
- Double Boat Pose
- Partner Seated Forward Fold
- Supported Backbend Stretch
- Partner Twist Stretch
These poses build comfort and trust before progressing to more advanced lifts.
What should beginners avoid in AcroYoga?
Beginners should avoid advanced poses that involve full body lifts, fast transitions, or balancing high off the ground. If you’re new, skip any moves that create wrist pain, neck pressure, or fear. Start with poses close to the floor and increase difficulty slowly.
How can I prevent injury during partner yoga?
To prevent injury during partner yoga:
- Warm up for 3–5 minutes before starting
- Use a non-slip yoga mat
- Keep movements slow and controlled
- Communicate often (“Too much?” “Are you okay?”)
- Stop immediately if anything feels sharp or painful
The safest partner stretches feel steady, not forced.
Is it okay to do AcroYoga if I have back pain?
If you have back pain, you should be cautious with AcroYoga, especially backbends and lifting poses. Choose gentle partner stretches and avoid deep arching positions. If pain is ongoing or severe, it’s best to consult a healthcare professional before trying AcroYoga.
Should we use a spotter for AcroYoga?
Yes, using a spotter is a great idea, especially for poses that involve lifting or balancing. A spotter helps guide alignment, reduces fear, and can support you if balance is lost. For beginners, a spotter adds safety and confidence.
What surface is best for AcroYoga?
The best surface for AcroYoga is a soft, stable surface such as:
- A yoga mat on carpet
- Two thick yoga mats together
- A padded gym mat
Avoid hard floors without padding, as they increase injury risk during balance poses.
How long should we hold partner yoga poses?
For beginners, hold partner yoga poses for:
- 3–5 breaths (or 5–10 seconds)
This keeps the stretch effective without pushing too far. As you become more comfortable, you can hold longer while keeping steady breathing.
What if one partner is heavier than the other?
Partner yoga can still work if one partner is heavier. The key is choosing the right roles and the right poses. The more stable or stronger partner should usually be the base, and beginners should pick poses that don’t require full lifting. Many partner stretches work well even with different body sizes.
Here is an AcroYoga routine you may also like to try.
