16 Partner Yoga Poses to Strengthen Relationships

Partner yoga came to us from India. This is not a type of fitness, it’s much more complex spiritually. And physically, it’s quite the opposite. The movements designed specifically for performing in pairs, in this type of yoga will lift your mood, improve your health, increase your lifespan, harmonize the psychological aspect of health, contribute to improving relationships, and even act as an indirect “elixir of youth”. And these are just the main advantages. Tempting? There are practically no restrictions, so you can safely get started! The only deterrent at the beginning of mastering the wisdom of yoga for two is the seeming complexity of the asanas (exercises). A little patience and humor, and you will not notice how you mastered a good dozen intricate poses. The main thing is not to rush, try to perform the asanas correctly and enjoy the process, without focusing on perfection.

What it is and how it will help

It is known that yoga simultaneously represents a complex of physical exercises and philosophy. Everything here is justified. There is nothing superfluous. It is based on the principle of harmony of the physical and spiritual, which is an ancient secret of human health, longevity, and success. Partner yoga is no exception. If something is difficult, just exclude the problematic asana. Therefore, it can be said that there are no contraindications. But there is a category of couples for whom partner yoga is not suitable. These are lovers of dynamics, active movement. In the process of execution, interaction, synchronicity, the ability to maintain balance, feel balance, and master support are important.

It cannot be said that this is just a warm-up, but it cannot be called a sport either, since there are no heavy sports loads here. In the end, it’s a great method of “rebooting”, a remedy for the monotony of everyday life, the speed of life, a great opportunity to spend time together. A shared hobby will not only improve your health but also allow you to spend extra time with a loved one, with whom, with our constant busyness, some see each other less than they would like.

Partner Yoga Poses

To start doing yoga together, you don’t have to be physically fit. The complex is made in such a way that it involves performing from simple to complex. Therefore, gradually you will improve your physical fitness, becoming quite prepared to perform the most difficult exercises.

• Asana Inverted Triangle is considered one of the simplest and is recommended for beginners who have just started practicing partner yoga. Partners are positioned back to back. Legs are shoulder-width apart or slightly wider. One arm is extended upwards, and the other should reach the floor. Synchronicity and slow execution are important.
• Asana Two Mountains. Starts from a standing position, holding hands. Then both kneel down, turn the body over and sit down. The legs are stretched straight, then the left leg is moved to the left, bent at the knee, resting on the floor. The right leg is raised and bent at the knee. The arms are raised and clasped together. Movements are performed synchronously.
• Asana Spiral. Performed kneeling, parallel to each other. One partner sits down, leans to the left, placing their hand in front of them. The right hand is taken behind the back, the head is turned to the left. The second partner leans to the left, continuing to kneel, the left hand is extended forward and placed on the front of the partner’s body, and the right hand is taken behind the back.
• Asana Tandem. Starts from a sitting position facing each other, legs touching at the knees. After that, each leans back, maintaining balance. The back should be straightened, linger in this position, and, leaning on the left hand, proceed to jointly raise the right leg upwards. Without lowering the leg, each partner leans to the left, bending the left arm and shifting the center of gravity to it.
• Asana Extended Angle. Starts with both partners sitting facing each other, feet connected. Then both should lean towards the left leg. At the same time, each should take the partner’s leg with their right hand. The left hand of each either rests on the floor or is placed near the right leg. At the end of the asana, the partners’ right legs are raised synchronously.
• Asana Butterfly is simple. Partners sit back to back, after which one of them places their hands on the other’s hips behind their back. After that, the left hand of each is extended forward and placed on the raised left leg. The leg and arm are lowered, and the right hands are then raised upwards.
• Asana Headstand is recommended only for those partners who already have sufficient experience. It is performed based on the previous asana, the partners’ heads are located as far apart as possible. The weight of each partner’s body is transferred to the upper body, the head rests on the floor. The elbows serve as support, located next to the head, but not at a distance, but so that the head can be clasped with the palms. The legs are lowered alternately to the floor.
• Asana Double Half Moon is performed standing. One partner stands behind the other, movements are performed synchronously. It is necessary to bend over and touch the floor with your right hand. The left hand should be placed on the left thigh. Then the left leg slowly rises upwards. Try to maintain balance for as long as possible. There is no contact between partners in this pose, only close proximity to each other.
• Asana Forward Bend is simple. It starts with the partners standing back to back. Then each bends down, perpendicular to the floor. You can hug the partner’s knees, that is, you need to bend down as much as possible. Another variation is a lateral bend, but this option is not suitable for beginners.
• Asana Heron and Prey. Partners stand facing each other, their left hands are raised and connected together. After that, both partners lower themselves, bending their legs at the knees, while the right leg of each is deflected to the side behind the back. The legs should be extended back, stronger, using the partner’s hands as support, maintaining balance.
• Asana Right Angle is performed lying down. Partners are located opposite each other, legs bent, touching. Arms are taken behind the head, fingers interlocked, pressed to the back of the head. Rise upwards synchronously. The leg of each partner (the one located on the outside) rises upwards, and the other remains in place.
• Asana Forward Bend with Twist starts from a sitting position. After a slow bend, each partner turns, this is done alternately. One turns their back to the other and leans on them so that the position resembles an arc. The legs of both partners are spread apart at a distance equal to the width of the shoulders. Both arms are stretched upwards. Then each partner bends their legs and arms, the body position should change to lying down.
• Asana Cobra and Obstacle. One partner lies on their stomach, and the other stands, approximately where the lying partner’s back begins, legs spread apart. That is, above the partner. The lying partner raises the body upwards and rests on their hands. The second partner kneels down, placing their hands on the shoulders of the first partner.
• Asana Two Caterpillars. Starts from a kneeling position. Then each partner synchronously bends forward, and, leaning on their hands, gradually comes to a lying position upside down. After that, the “fifth point” rises until the bent legs form a right angle. Movements are performed synchronously.
• Asana Bow and Arrow. One partner lies face down, legs spread apart. The second kneels in this triangle. The lying partner raises the body slightly upwards and grabs the legs, which are bent at the same time. The second partner sits down and stretches their arms upwards, and then places them on the partner’s feet.
• Asana Stretching is considered the final one and is intended for calming down. Partners are located face to face, in a sitting position. Legs are extended and touch with feet. After that, both arms are extended forward, the body stretches in the same direction.

Recommendations and Contraindications

Anyone can do this type of yoga. There is nothing dangerous here, for example, stress on the heart, or other things that pose a threat to health.

Even if you have only seen yoga for 2 people in photos or videos before and do not know what an exercise mat is, start with partner yoga for beginners, which includes only asanas adapted for beginners. If you both have no physical training at all, let this not stop you, but become a great motivation for achieving joint results.