Yoga is a fantastic way to cultivate both physical strength and mental peace. Doing yoga with a partner, also known as two person yoga or partner yoga, can deepen this experience by adding elements of trust, balance, and communication. Whether you are a beginner or an experienced yogi, two persons yoga poses can be practiced at various levels of difficulty, making it a fun and engaging way to connect with a partner while improving flexibility and strength.
In this article, we will explore some beginner and advanced two persons yoga poses (2 person yoga), explain how to perform them safely, and discuss the benefits of incorporating them into your routine.
Benefits of Two Persons Yoga Poses
Two person yoga offers more than just physical benefits. Here are a few key reasons why practicing yoga poses with a partner can be rewarding:
- Improves communication: Since two people must work together to achieve balance and alignment, effective communication is essential. This helps build trust and cooperation.
- Deepens stretches: With the assistance of a partner, you can move deeper into stretches and poses that may otherwise be difficult to access on your own.
- Strengthens relationships: Practicing yoga with a partner, whether it be a friend, partner, or family member, strengthens the bond between the two of you as you synchronize movements and provide mutual support.
Now, let us dive into some specific two persons yoga poses.
1. Seated Cat-Cow Pose
This pose is a great warm-up that stretches the spine and opens the chest.
- How to do it:
- Sit back-to-back with your partner, cross-legged on the mat.
- Partner A inhales and arches their back, opening the chest, while Partner B exhales and rounds their spine, tucking their chin to the chest.
- Switch movements so that Partner A rounds the back while Partner B opens the chest.
- Continue moving in sync, focusing on deep breathing.
- Benefits: This two person yoga pose increases flexibility in the spine and improves posture, preparing both partners for more dynamic poses.
2. Seated Twist
This gentle twist helps stretch the torso and improve spinal flexibility.
- How to do it:
- From the seated position, both partners twist to their left. Partner A places their right hand on Partner B’s left knee, and Partner B places their left hand on Partner A’s right knee.
- Inhale and lengthen your spine, and exhale as you deepen the twist. Hold for several breaths and then switch sides.
- Benefits: The seated twist aids in detoxification, improves digestion, and relieves tension in the lower back.
3. Back-to-Back Forward Fold
This simple pose stretches the hamstrings and lower back while encouraging trust and communication.
- How to do it:
- Sit back-to-back with your partner and extend your legs straight out in front of you.
- Partner A leans forward into a fold while Partner B leans backward, resting their head on Partner A’s back.
- Hold the position for a few deep breaths, then switch roles.
- Benefits: This two person yoga pose helps open up the hips, hamstrings, and back muscles. It encourages relaxation and support.
4. Double Plank Pose
- The Double Plank Pose is a partner exercise where one person holds a traditional plank on the ground, and the second person performs a plank on top, balancing their feet on their partner’s shoulders. This pose builds core strength and stability while encouraging teamwork.
- How To:
- Partner B begins in a strong plank position on the mat. If needed, modify by lowering the knees.
- Partner A places their hands on the mat past Partner B’s ankles or grips their ankles.
- Carefully, Partner A places their feet on Partner B’s shoulders and holds a plank position on top.
- Hold the pose for three breaths, maintaining strong cores and steady breathing.
- After three breaths, Partner A gently lowers their feet to the ground.
- Switch roles and repeat if desired, or continue to the next pose.
- Benefit: This pose enhances core strength, balance, and coordination. It requires deep communication and trust between partners, making it a fun and interactive way to engage the whole body while improving overall stability and endurance.
5. Yogi Box
The Yogi Box Pose is an advanced partner yoga move that requires core strength, balance, and coordination. This pose begins with a partner plank and transitions into a pike position, forming the “box” shape with both partners’ bodies. It’s challenging but fun to practice.
- How To:
- Partner B starts by lying on their back with arms extended upward, resembling a “zombie” position.
- Partner A stands at Partner B’s feet, grabs Partner B’s ankles or places hands on the mat beside their legs.
- Partner A then places their feet carefully into Partner B’s hands.
- Both partners engage their cores and simultaneously pike—Partner B presses upward, crunching their body while pushing Partner A’s ankles up and forward.
- Partner A focuses on getting their hips over their shoulders, striving to have their legs parallel to the ground.
- To reverse, partners can either lower back to the plank position or begin the exercise from the box position and work downward.
- Benefit: The Yogi Box Pose strengthens the core, improves balance, and enhances partner coordination. It also boosts flexibility while offering a fun and dynamic way to build trust and teamwork.
6. Flying Superman
This exciting pose resembles a flying Superman and builds trust between partners.
- How to do it:
- Partner A lies on their back with their legs bent and feet lifted toward the ceiling.
- Partner B stands in front of Partner A and places their hips on Partner A’s feet while grabbing their hands.
- Slowly, Partner A extends their legs, lifting Partner B into the air in a Superman pose, with arms stretched out to the sides for balance.
- Hold the pose and slowly lower down when ready.
- Benefits: This dynamic pose engages the core, strengthens the legs, and builds a strong sense of trust and cooperation between partners.
Watch the video here.
Safety Tips for Two Persons Yoga Poses
When practicing two person yoga, safety is paramount. Here are a few tips to ensure a safe and enjoyable practice:
- Communicate: Always maintain open communication with your partner to ensure that both of you are comfortable and safe in each pose.
- Warm-up: Before attempting more advanced poses, ensure that both partners are properly warmed up to prevent injury.
- Use props: If needed, use yoga blocks, straps, or blankets to provide additional support in certain poses.
- Take it slow: Especially in advanced poses, move slowly and mindfully, focusing on form and balance.
Final Thoughts
Practising two person yoga poses with a partner can be a rewarding and enjoyable experience. It strengthens the body, enhances flexibility, and deepens the connection between partners. Whether you are a beginner trying simple seated poses or an advanced yogi attempting challenging 2 person stunts, there is something for everyone to enjoy.
With patience, communication, and a willingness to explore, two person yoga can become a valuable part of your practice. So grab a partner, find a comfortable space, and embark on a journey of mutual growth, strength, and trust through yoga.
