Partner Up… For Yoga Pair Poses!

Grab a partner and spend a little yoga-time with your favourite person. These simple partner poses will deepen the connection between you and your pal – and it’s fun too!

Partner yoga is a journey to the true self…

Your regular solo yoga practice offers plenty of wonderful and profound health benefits. But did you know there are also many rewarding reasons to stretch, breathe and balance as a duo?

Physical contact with a fellow yogi will not only nurture an emotional and spiritual connection but also develop greater self-awareness. What’s more, building trust in each pose will encourage openness and compassion in our relationships off the mat as well. By placing our faith in somebody else we are relieved of the ego and open to discovering new possibilities within our practice.

For the beginner yogi, dramatic partner poses might look a little bit scary or even unattainable. Well fear not, you too can pair up and enjoy the benefits of this fun and exciting, alternative yoga practice. Here are 3 simple poses you can try today whatever level you’re at.

Meditation Pair Pose

An easy and accessible pose for beginners is the easy pose (Sukhasana) or if preferred, full lotus position (Padmasana). This is a foundational sitting posture in yoga, often adopted for meditation and breathing exercises.

Both partners will sit back to back in a cross legged position. Imagine your spine growing tall with your back straight and core softly engaged. For those with tight hip flexors you can sit on a yoga block  for more comfort and stability in this pose. Try to plant your sitting bones firmly into the floor (or block) with your back strong and legs relaxed. Your shoulder blades should be down and lightly touching your partners, with hands relaxed on your knees.

Breathe deeply and direct your attention to the unity with your partner as you both relax deeply into your conscious mind. Ensure you are balanced in your body and either partner is not leaning heavily against the other as you both shift your awareness to one another and the self.

Duo Dancers Pose

A beautiful and striking balance posture which can be quite challenging to perfect on your own. Paring up for Lord of the Dance Pose or Natarajasana can help to establish both more confidence and balance.

With your partner, stand about arms length apart and both gradually shift your weight onto your left foot. With the core fully engaged and standing leg strong, begin to lift your right leg as your body slowly tips forward. As you bend the left knee, grasp the outside of your foot with your left arm behind you. Lift your torso upright and away from the floor as your left thigh aligns parallel with the floor. Stretch your right arm out in front towards your partner and rest your hand upon their shoulder.

Whilst you want to avoid putting too much weight onto your partner, you will find it is possible to support and stabilise one another quite comfortably. Stay here for 5 or so breaths and repeat on the other side.

Double Down Dog

Do the yoga double with this downward dog (Adho Mukha Svanasana) partner pose. This will be slightly easier if you can reach your heels to the floor but it’s still possible if you’re not quite there yet. Just make sure that you are very strong and secure in this posture before attempting it with a friend.

As one person gets comfortably into a downward dog pose, with the hips lifting high and heels dropping towards the floor, the other will place their feet wide either side of their partners hands. Standing in this position place your hands on the floor as you would in downward dog. Carefully raise one leg up and plant your foot securely against your partner’s lower back, pushing through your toes. Then sowly raise the other leg from the floor to meet the other. Make sure you are resting your feet on the pelvic bone towards the sacrum and not onto the back or spine.

From here the first partner should ensure they are comfortable and able to take the other’s weight. The second should straighten their back, closing the space between the ribs and pelvis, bearing their weight through the shoulders and hands.

This pose feels great for both partners as an intense shoulder workout and a lower back release. Hold for as long a you are able with a relaxed breath in this strengthening interdependent pose.

Partner yoga can be a fun and challenging addition to your yoga journey.
We would love to learn about the duo poses you have tried or which ones you might like to give a go!