Beginner Yoga Poses for Two People
Yoga is an ancient practice with modern relevance. It is known for its relaxing and calming effects on the mind and the body. It also has a range of health benefits. For instance, practicing yoga can enhance your muscle strength, improve flexibility, and tone your body. It is also great for cardiovascular and circulatory health.
The best part is that yoga gives you the chance to customize your workout routine. Apart from choosing the poses you want to practice, you can also decide if you want to practice alone or with a partner. If you are one of those people who enjoy working out with others, you can bring a fun twist to your workout routine by tapping into partner yoga.
Partner yoga involves beginner yoga poses for two people. Whether you practice with a friend, a gym buddy, or your significant other, it gives you the opportunity to bond with your favorite people. Plus, nothing beats starting a journey towards a healthier lifestyle with your favorite peeps! It’s time you upgrade from solo yoga sessions and make yoga fun. Scroll down to take a look at some of the best beginner yoga poses for two that you can practice today!
- Warm Up Is Essential
- 1. Breathing
- 2. Seated Twist Pose
- 3. Partner Boat
- 4. Twin Trees
- 5. Back-to-Back Chair Pose
- 6. Partner Seated Forward Fold Pose
- 7. Partner Temple Pose
- 8. Partner Reverse Prayer Pose
- 9. Chair Pose
- 10. Standing Shoulder Stretch
Beginner yoga poses for two people are fun and easy to practice. However, make sure that you don’t push your body into a position that feels wrong. Moreover, when it comes to partner yoga, it is also essential to keep your partner’s need in mind. It is important to understand that yoga has a lot to do with flexibility and everyone has a different level of flexibility.
You may be more or less flexible than your yoga partner. Nevertheless, partner yoga requires both yogis to do poses that they feel comfortable with. So, if any pose feels too uncomfortable for any partner, it is best to stop and try another one.
If you are just starting, it is best to stick to the beginner yoga poses for two only. Don’t try anything too complex. Just relax your mind, listen to your body and eventually, you’ll be practicing yoga like a true yogi. Without further ado – roll out your yoga mats and try out some beginner yoga poses for two people!
Warm Up Is Essential
Just like any other form of exercise, warming up your muscles is essential before you start practicing yoga. Stretching cold muscles can lead to injury. Additionally, warming up before a yoga session helps you stretch better. Therefore, it is important to take a few minutes to warm up before you begin the yoga session. It can be something as simple as walking or jogging in place for a few minutes. You can also indulge in other physical activities like star jumps or heel kicks to loosen those muscles and get the heart pumping. A 5-10 minute warm up session is all you need, and you are good to go!
The best way to begin a yoga session with your partner is to practice breathing, de-stress your mind, and build the mood for an amazing yoga session. Moreover, breathing exercise works your abs, lats, deltoids, and rhomboids. Another reason why you may want to include this simple pose in your yoga routine is that it helps you sync your breathing with your partner. This is crucial as breathing plays an important part in yoga exercises.
How to Begin Your Partnered Yoga Session
- Sit back-to-back, facing in opposite directions.
- Now cross your legs and press your upper backs together. Keep your arms comfortably on your sides in any position you like.
- Close your eyes and try to synchronize your breathing with your partner. Inhale deeply, stop for a second, and then exhale through your nose.
- With your back pressed against your partner’s, it will be easy to synchronize your breathing.
- Take a series of breaths together before moving on to the next pose.
2. Seated Twist Pose
You can switch to the Seated Twist Pose from the Breathing Pose. This pose works to stretch your body, involving major muscles like abdominals, lats, and pectorals.
How to Perform Seated Twisted Pose
- Start with the Breathing Pose and sit back to back. Breathe with your partner for a few minutes.
- Inhale deeply and exhale, while twisting your spines to the right simultaneously.
- As you twist, place your left hand on your right knee. In the same movement, place your right hand on your partner’s left knee. You may have to look over your shoulder with every twist to attain this position.
- Rest for a second and then twist to the other side.
- Continue for 2 -3 minutes before coming to rest in the Breathing Pose again.
3. Partner Boat
Partner boat is a popular beginner yoga pose for two people for three reasons. First, it is easy to perform. Second, trying out this pose can be a lot of fun. But most importantly, despite being a simple pose, it works your core muscles and stretches the hamstrings. As a result, your core muscles strengthen and the flexibility level of the body is improved.
How to Perform Partner Boat pose
- Sit facing each other with your legs stretched out in the front.
- Hold hands outside the legs, so that your legs are in the middle of the bridge you form by holding hands.
- Now raise your legs slowly and bring together the soles of your feet. Rest your feet together to form a triangle with your legs.
- Move closer or further away from each other to find your balance. Try to stretch out your legs as much as possible and keep them straight.
- As you practice the pose, make sure you are aware of your breathing. Try to synchronize your breathing with your partner.
- Hold the pose for 5 – 10 breaths before relaxing into a neutral position.
Beginners Yoga Poses for Two Tip: Partner Boat is a relatively easy pose and is well suited for beginners. However, if you find it hard to straighten your legs, try the half-boat pose. It is the same as partner boat except instead of straightening the legs, both partners can bend the knees. Bring your shins parallel to the ground. Hold for at least 5 breaths before relaxing.
4. Twin Trees
Twin Trees is the perfect yoga pose for two partners looking to work on their posture. Keep in mind that good balance contributes to balance. Posture and balance poses like Twin Trees help you find your center and remain steady. As a result, your mind and body de-stress and your focus improves.
How to Perform Twin Trees pose
- Facing in the same direction, stand next to each other. Stand close enough to easily lean your body against your partner.
- Keep your feet around hip-width apart. Hold your weight through your feet.
- Slowly lift the outer leg while using your partner’s body for support.
- Bend the knee to rest the sole of your foot on the thigh of the other leg. Avoid placing the foot on the side of your knee as it will exert avoidable pressure on the knee.
- Use your arms to hold your partner and maintain balance. Wrap one arm over the back of your partner. Stretch the other arm over the head and place your palms together for maximum support.
5. Back-to-Back Chair Pose
Want to work your lower body? Then try the Back-to-Back Chair pose with your partner today. It strengthens the thigh muscles while toning your legs and hips. Take a look at how you can do this amazing beginner yoga pose for two people with your partner.
How to Perform Back-to-Back Chair Pose
- Stand with your back pressed against your partner’s.
- Interlock your elbows with your partner’s.
- Leaning on your partner’s back for support, take a step forward and lower your body into a squatting position. Both partners must perform this step simultaneously.
- Make sure your knees are directly above your ankles, making a 90° angle with the ground.
- Focus on your breathing. Hold the pose for 5 deep breaths before slowly standing up straight.
6. Partner Seated Forward Fold Pose
Seated Forward Fold pose is one of the most popular beginner yoga poses for two. But did you know that you can perform this pose with your partner as well? It is a classic pose that stretches your entire back, hamstrings, and thighs. It also gives a good stretch to your shoulders. Here’s how you can do the Seated Forward Fold Pose with your partner.
How to do Partner Seated Forward Fold Pose
- Sit in front of your partner, with legs wide apart.
- Rest the sole of your feet against your partner’s.
- Together, stretch out your arms to hold each other’s forearms.
- Now, as your partner folds forward, straighten your back, slightly pulling your partner. Pay close attention to your partner and avoid pulling too hard.
- Hold the pose for 5 breaths before easing into a neutral pose.
- Now, switch positions and try again!
7. Partner Temple Pose
This beginner yoga pose for two people engages your abdominals, hips, quads, lats, and hamstrings. It is the partner version of the classic Temple pose. Here’s how you can do it.
How to Perform Partner Temple Pose
- Stand facing your partner, leaving ample space in between.
- Together, slowly bend forward until your torso is parallel to the floor.
- Lift your heads along with your arms. Bend your elbows so that your forearms are perpendicular to the ground.
- Press your palms against your partner’s and hold the position.
- With each breath, feel the stretch in your legs.
8. Partner Reverse Prayer Pose
Reverse Prayer Pose is another solo classic that you can try with your partner. Also known as pashchima namaskarasana, this pose is great for the upper back. Plus, it helps relieve wrist pain and also stretches your chest. Check out how you can do the Partner Reverse Prayer Pose.
How to Perform Partner Reverse Prayer Pose
- Facing in the same direction, sit or stand straight with your partner. Keep your spine long and inhale deeply.
- As you exhale, move your arms behind you, interlocking one arm with your partner.
- At this point, your fingers must be pointing downwards as your palms touch lightly.
- Now rotate your arms so that your fingers point towards you, and then to the sky. Your palms may not come together completely flat in the beginning but that’s fine.
- Avoid forcing your body in the position. Go only as far as your body moves in a painless range of motion. Hold the pose for 3 – 5 breaths before releasing gently.
Beginners Yoga Poses for Two Tip: Keep in mind that this pose can be hard if you have tight wrists or chest. You may not be able to perform this pose with your partner in the first go, especially if you are a beginner. Practice it on your own first if it’s too challenging to do with a partner.
If you still find it too hard, simply reach your hands behind your back and spread your fingers on your back. Keep one hand on top of the other and hold the position. Slowly, work your way to the prayer pose and try it with your partner.
9. Chair Pose
The Chair Pose is one of the best beginner yoga poses for two people. Think of it as a squat— but with your partner’s assistance. It results in a deeper, more natural squat for maximum effectiveness. Plus, the pose engages abs, quads, glutes, hamstrings, lats, and even biceps.
How to Perform a Chair Pose
- Stand facing your partner and keep a distance of about 2 -3 feet in-between.
- Hold each other’s wrists and squat down. Use the resistance created by your partner to go down into a deeper squat.
- Stop once your thighs are parallel to the floor.
- Maintain balance by adjusting your feet.
- Hold the position for 5 -10 breaths before standing up slowly.
10. Standing Shoulder Stretch
How to Perform a Standing Shoulder Stretch
- Stand facing your partner at arm’s length. Extend your arms out so that your fingers almost touch your partner’s.
- Raise your arms overhead. Next turn your arms so that your palms are facing your partner.
- During an exhale, begin to fold forward toward your partner. When you are at 90 degree angle, place your hands on your partner’s back while still facing down.
- Press gently into each other’s backs with the palm of your hands to increase shoulder opening.
- Your head should be inline with your spine, eyes looking straight down. If you and your partner’s head are bumping, step back a few inches and retry.
Beginners Yoga Poses for Two Tip: If you are afraid of falling or have trouble balancing, have one partner stand an inch or two from a wall. If you begin to lose balance, you can use the wall to steady yourself.