Doing yoga by yourself is great and all, but you could share the experience with someone else. There are countless partner yoga poses you can do with a friend or significant other as a way to deepen your stretches, build your relationship — or simply have more fun.
Partner yoga poses are an opportunity for two people to challenge themselves together, says Steph Ball-Mitchell , a certified yoga teacher and founder of Online Yoga School . “Overcoming the challenge with one another strengthens your bond,” she tells Bustle, whether you do poses with a friend or your boo. They also make for a fun way to work out together , especially if you’d like some assistance with stretching your tight hamstrings .
When you do partner poses with an actual partner, of course, you’ll definitely feel closer, both physically and figuratively. You’ll have to communicate — and quite literally lean on each other — as you maneuver into tricky postures. Plus, it’ll be super cute if you end up toppling over. “It teaches you to physically and mentally let go,” says Patrick Franco , yoga director at YogaRenew Teacher Training . “It's a completely different experience than rolling out your own mat and practicing on your own in silence.”
Whether you’re looking for a simple stretch to try with a pal or a challenging pose that’ll require a lot of mutual effort — and lots of finagling — with a partner, read on below for seven different partner yoga poses to try.
Seated Spinal Twist Franco calls this pose a great “icebreaker” due to its simplicity.
- Sit cross-legged back-to-back with a partner.
- Both of you will extend your arms out to the sides in a “T” shape.
- You will twist to the right and place your right hand on your partner’s left knee.
- Rest your left hand on your right knee.
- Your partner will twist the opposite way and place their left hand on your right knee.
- Hold for a few breaths.
- Repeat on the other side.
Partner Boat Pose According to Ball-Mitchell, the partner boat pose is a seated balancing posture that activates your core, lengthens the spine, and strengthens your hamstrings and hips.
- Sit down and face your partner.
- Both of you will bend your knees so that they are pointing up at the sky.
- Keep the soles of your feet on the ground.
- Reach towards each other and clasp hands.
- Both of you will lift a leg on the same side and touch the soles of your feet.
- Both of you will start to straighten your legs upwards with the toes pointing up.
- Do the same on the other leg.
- Both partners will engage the core and lengthen through the crown of the head.
- Hold for 3 to 5 breaths before releasing.
Partner Standing Forward Fold Ball-Mitchell also likes this partner yoga pose to open the back body , stretch the hips, strengthen the thighs, reduce stress and anxiety, and help you connect with your partner. Think of it as a regular forward fold with an extra reach.
- Start in a standing position facing away from your partner.
- Keep your heels about six inches away from your partner’s heels.
- Inhale to find length in your spine.
- As you exhale, you both hinge at the hips to fold forward.
- Reach your hands behind your legs.
- Clasp the front of your partner’s shins as your partner does the same to you.
- Hold for 3 to 5 breaths and then release.
Stability Tree While tree pose is a well-known solo yoga move , it’s also something you can do with a partner, says yoga instructor Leslie Shull . As you give it a try, Shull recommends noticing how you and your pal help each other stay balanced.
- Stand to the left of your partner.
- Both of you will plant your feet shoulder-width apart.
- Find a stable base on your left foot.
- Bring your right foot up to lightly touch your left ankle, calf, or thigh. Your partner will be lifting their left foot.
- Feel your individual balance.
- Extend your arms out to the sides like tree limbs.
- Rest your right hand on your partner’s left shoulder.
- Have them rest their left hand on your right shoulder.
- Take a few breaths as you balance together.
Lizard On A Rock Franco says this pose is a little complex, but still worth it for the great back stretch .
- Person one starts in child’s pose.
- Person two sits back to back with person one.
- Person two will lean back to extend backward over the person in child’s pose.
- Person two can extend their arms overhead as person one clasps their wrists for a deep stretch.
- Person two can extend their legs as well for a full-body stretch if it feels comfortable.
- Take a few breaths then switch positions.
Seated Partner Forward Fold Another body-lengthening option is a seated forward fold, says Madeline Alfiero , a certified Yoga Alliance yoga instructor. “This is a great partner pose for beginner, intermediate, and advanced yogis,” she tells Bustle. “This pose focuses on lengthening and stretching the hamstrings , the mid/low back, as well as the lats.”
- Sit down facing your partner.
- Both of you will extend your legs out as wide as possible.
- Touch the soles of your feet to your partner’s feet.
- Once your feet are lined up, grab each other’s forearms.
- One person will slowly start to hinge forward from the hips as the other pulls gently.
- The partner who is hinging forward should keep extending until they feel a deep stretch in their hamstrings.
- Hold for 3 to 6 breaths.
- Slowly start to rise up.
- Once both partners are back in their starting positions, the second partner will begin to hinge forward.
- Hold for 3 to 6 breaths.
Downward Dog & L-Shaped Handstand Ready for a challenge? “This is a classic partner pose that's fun and playful and goes upside down,” Franco says.
- Person one starts in downward dog yoga pose .
- Person two stands by person one’s hands and places their own hands on the floor.
- Person two will gently raise one leg at a time and place a foot on person one’s lower back.
- Person two ends up in an L-shaped position.
- Switch positions.
Sources:
Steph Ball-Mitchell, E-RYT-500, RPYT, RCYT, YACEP , certified yoga teacher, founder of Online Yoga Schoo
Patrick Franco , yoga director at YogaRenew Teacher Training
Leslie Shull, NBC-HWC, MBA, RYT200 , yoga instructor
Madeline Alfiero , certified Yoga Alliance yoga instructor
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