11 Beginner-Friendly Partner Yoga Poses

Not just for solitary practice or meditation, yoga, when practising with a yoga partner, may be a very enjoyable way for friends, lovers, or even random park visitors to get to know one another better. Along with giving you an incredible stretch and enhancing your asana practice, partner yoga enhances connectedness, trust, and communication. Do not even sweat if it seems intimidating or uncomfortable at first; yoga practices for two individuals are often quite easily possible.

11 Partner Yoga Poses Ideally Best for Beginners

Yoga seems to be an excellent kind of exercise because it not merely helps you extend and stretch your muscles, but it additionally helps you relax and unwind so you can discover inner peace. Indeed, practicing yoga alone is the best way to obtain an authentic yoga vibe. Nevertheless, if you want to mix things up or simply would like to branch out, gather a partner and attempt these couples yoga poses together!

Partner Forward Fold / Seated Forward Fold with Partner

Place both your legs extended forward in front of you and sit across from your companion. To grip each other’s forearms, position the bottoms of your feet against the soles of your partner. After that, one of you softly pulls another toward them as you slowly tilt forward from the hips. Hold this position for a couple of breaths once you’ve reached a significant hamstring stretch. Then slowly stand back up and switch roles, with the second person bending forward while the other person tugs them gently in your direction. If they experience a pull in their hamstrings, they should continue to hold it for several breaths once more.

Seated Cat Cow / Partner Seated Cat-Cow

Cross your legs in front of your partner and grab tightly onto each other’s forearms. Then, exert equal resistance on each of your shoulders, and bring them back and down. Take a breath, and carefully raise both of your heads while pushing your chests out. In essence, this is the cow stance performed while seated. Both of you exhale after maintaining this posture for a moment. To keep your back arched and make sure your shoulder blades are stretched, look down at your belly button. After a brief period of holding this position, carefully switch a few moments between the cat and cow postures.

Twin Trees / Double Tree Yoga Pose

With your feet approximately hip-width apart, place yourself shoulder-to-shoulder with a companion. Stretching your toes and supporting your weight with the entire foot, both of you press your inside leg firmly into the ground. After that, carefully raise the second leg, flex it at the knee, and rest the heel of your foot on the inside of your thigh if you feel stable enough to do so. Should you wish, you can elevate your arms over your head for a greater challenge. 

Chair Pose / Double Chair Pose

While you and your partner are standing back to back with your feet hip breadth apart, walk slowly out your legs slightly and lean onto their back to help you maintain balance. Squat down into a sitting position gradually. Also, you might need to move your feet farther apart to strike the chair stance. For support, keep pushing on each other’s backs. Maintain this position for a couple of breaths, then gently exhale, rising to your feet.

Temple / Double Temple Pose

As you begin, stand facing one another with your feet hip-width wide. Taking a deep breath, raise your arms aloft. Then, gradually tilt forward from the hips until you are holding hands with your companion. As soon as you are in this posture, carefully start to bend forward, lowering both of your elbows and arms so they rest on your partners. Also, you must support each other’s weight equally while pressing into your arms and hands to cause your chest to release toward the floor. Pause to take a few breaths, then gently approach one another while standing up straight and letting your arms hang down.

Double Downward Dog

The first partner assumes the downward dog position, and partner 2 then assumes the same position, puts their hands facing Partner 1, gradually raises their legs, and rests their feet on Partner 1’s lower back. Also, you can begin in a down dog, step your feet towards your partner’s lower back, and afterwards walk your hands in while extending your legs to form the down dog shape. You can also start a little space from your companion in a down dog and step your legs into their lower back.

Back-To-Back Twist

The amazing thing about any of these partner poses is how simple it is to maintain a straight spine thanks to your partner’s assistance. Sit back-to-back and cross your legs. Feel your spines lengthening together as you inhale. Swing together in a clockwise spiral as you exhale. Each person placed their right knee with their right hand. Meanwhile, behind you, extend your left hand and seize your partner’s right leg. To twist more deeply, brace your backs against one another with light pressure. Stay, then switch to the other side while discussing what feels comfortable for both parties.

Partner Standing Forward Fold

Since you are butt to butt and heavily reliant on your partner to keep you from falling, this one calls for a lot of confidence and shared comforts. Begin in a standing position in the same direction as your partner, with your heels spaced about 6 inches apart, looking away. Keeping your feet flat and your weight on your heels, crouch or fold forward with your knees slightly bent. Holding your partner’s shins with your hands, extend your arms toward the backs of your legs. When you extend farther and reach for your partner’s shoulders, let your tailbones brush against one another slightly.

To brace their balance against their respective partner’s arms and shoulders and stretch for their shins while relaxing their low backs, the two of you should have your necks down. Curl your back up to standing like a Child’s pose to complete the release by placing your hands gently in front of you.

Double Dancer

Another simple pose for this partner yoga practice that benefits from a partner is a dancer since you can help each other maintain your balance. Start by positioning yourself on the opposite ends of a mat on the floor from your partner. When your partner reciprocates, raise your left arm toward the air. Then, reach out to each other, grasp hold of each other’s shoulders, and join your arms together. Put more of your weight on the left standing leg. When you extend your back right knee, grab the inside of your right foot’s arch and gently kick it up and back while leaning forward, you’ll be in a dancer stance and balanced with your partner to balance one another.

Partner Breathing

Start by sitting comfortably with your backs against each other. Begin exhaling before your partner does, and vice versa as you continue to breathe together and keep it going for 3 to 5 minutes.

Buddy Boat Pose

Place yourself across from your partner, about a leg’s width apart. Hold your partner’s hands by reaching outside of your legs. Begin to bring the heels of your feet together while bending your knees. Instead of sitting on your pelvis, try to find equilibrium with your partner. By shifting your pelvis into a neutral posture and sitting bolt upright, you may make sure you are on your sit bones. For the right posture, raise your head, tuck in your chin, and tighten your abdominal muscles.

What Are Some Benefits of Engaging in Partner Yoga Poses?

Since we naturally discover deep release and introspective meditation on the mat independently, yoga poses for two revolve around letting go. Nevertheless, partner yoga pushes this to a higher level by assisting us in releasing go of our egos in a social context. On some kind of profound level, intimacy is a dread that many individuals in this day and age experience.

It is transforming to practice partner yoga poses because they promote connection while calming and energizing our bodies. Also, we develop our fitness routines’ commitment while allowing ourselves to have fun, be vulnerable, and learn from one another. Partners yoga along with its more difficult form, acro yoga, are opportunities to bond intellectually, emotionally, and physically, especially in top yoga studios in Singapore like in Sweatbox Yoga.

For two person yoga poses, primarily has a higher likelihood of remaining together, in line with the studies. Building trust, communication, and a sense of community through exciting physical challenges and goal-oriented work. Such an approach for mental and emotional health is something to consider if you’re seeking a means to improve your yoga practice while also elevating your relationship with another person. You can learn more as you click our meditation guide. So go ahead, and enrol in private yoga sessions, roll out your yoga mat, invite a loved one, and see what unfolds.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.