Did you know that you could practice yoga with a partner? Over the past years, yoga has been a solo practice, however, a recent survey has proven that you can learn just as much about yourself and your body while practicing with a partner. Who says Yoga practice must always be a time of self-reflection and introspection? What’s more, partner yoga also referred to as AcroYoga, has the added benefit of building trust between you and your partner. And within this article we have compiled for you the following 4 yoga poses built for two.
1. Double Plank
Although it does require a lot of core strength, it’s very low to the ground, and with proper technique you will notice it can be easier than you think.
How to do:
- Start with the taller or stronger of the pair in a plank on the bottom.
- Palms are under shoulders, legs are straight and the core is engaged.
- Then the top person – facing the feet of the base – steps across the hips of the base.
- Folding forward, place both palms securely on the ankles of the base, core strong and engaged, and step one foot at a time onto the shoulders of the base.
- Hold for three to five breaths if you can before slowly stepping down one foot at a time.
- If possible, switch so the person who was the base is on now top.
2. Double Table
This pose is so simple and accessible, yet it’s very powerful to practice.
How to do:
- The base starts in a table position facing the ceiling with feet hip-distance apart and hands shoulder-distance apart.
- Lift your hips as high as you can so your knees, hips, back and head are in a single line. The top partner will step across the base’s body, facing the base’s knees.
- Place one hand at a time on the base’s shoulders, engage your core and gently and firmly step one foot at a time on the base’s knees/lower thighs.
- Hold for three to five breaths and step down with grace and control.
3. Extended Double Table
This is a more challenging version of the double table, as you must balance with one leg extended.
How to do:
- Start in the same position as double table, the flyer balancing on the base’s shoulders and knees/lower thighs.
- At first, just the flyer should lift her leg, and if both feel secure and strong, the base can lift the leg on the same side.
- Hold for three to five breaths and switch sides. Dismount is the same as the basic double table.
4. Double Boat
This is the best pose to strengthen your core and improve balance.
How to do:
- Start seated facing each other with knees bent. Touching the soles of your feet together, place your hands behind you to stabilize and lift the legs toward the sky.
- Engage the core, lengthen the spine and lift the heart toward the sky.
- Keep your back straight and your core engaged the entire time.
- Hold for three to five breaths and release.
So get ready and start yoga with your partner to strengthen your mind, body and relationship.
