What comes to mind when you hear the word yoga? Insanely flexible postures for people with an incredibly bendy body? People moving in complicated poses and breathing deeply?
While yoga may involve unique postures, it’s much more than that. Don’t worry, this isn’t another article about how yoga helps you relax, among many other health benefits. But instead we have something that will interest the love birds amongst you.
Keeping the spark in a relationship requires more focus than swiping left and right on dating sites. Trying yoga with your partner can help you stir up emotions and keep your romance intense. Surprising, right?
If you’re worried about the seemingly arduous yoga postures, don’t be! We’ve curated a list of seamless partner yoga poses for beginners. These postures will make partner yoga fun and spicy! What’s more, you can do any of these postures with any flexibility level. So, what’s stopping you?
So grab your yoga mats, slip into something comfortable, and let’s dive deep.
PRO TIP
Your muscles tend to be more flexible when warm. So we recommend that you warm up your muscles before engaging in any of these partner yoga poses for beginners. If you experience intense pain, stop, and see a therapist if the pain persists.
1. Partner Forward Bends to stretch your hamstrings
Sit opposite your partner with your legs stretched out in front of you. Place your feet against your partner’s and grab each other’s forearms. Ensure your legs are resting on the floor.
Bend forward gradually from your waist while your partner pulls you towards them. Make this process gradual and gentle to avoid triggering any pain due to forceful pull. Keep going lower until you feel an intense stretch in your hamstrings. Remain this way for a few seconds. Afterward, return to the sitting position gradually while the second person bends forward the same way. Repeat this with your partner by pulling them toward you.
2. Twin Trees
Twin trees posture involves you standing side by side, shoulder to shoulder. Part your legs to match your hip width. Now plant your inside legs firmly on the floor such that it’s holding your body weight. Stretching your toes would make this more effective.
Slowly lift your outside leg and bend it at the knee. Place the sole of your feet by the side of your other thigh or if that seems onerous, place it against your lower leg. But whatever you do, don’t put your legs against your knee — it would put too much pressure on the joint. Your arms can either be above your head if you are up for the challenge. Or you can both hold it out in front of you.
3. Chair Pose
Chair pose is one of the easier yoga poses for two people.
Stand back-to-back with your partner and make sure your legs are at hips-width. Lean into your partner’s back and stretch out your legs slowly. Interlace your hands to enhance stability. Then slowly squat down to a sitting posture. This part requires communication for uniformity’s sake.
Adjust your legs to 90 degrees to achieve the perfect chair pose. Push against the other person’s back until you are stable. After a few breaths, stand up slowly.
You can make this more interesting by seeing how long you can stay in the pose without compromising your form.
4. Temple
Start the temple pose by facing each other with your feet hip-width apart. Hold your hands over your head and slightly bend forward at the hips until your hands collide with your partners. In this position, bend your hands until your elbows and forearms are against your partner’s.
Rest equal weight against each other. Push against your arms and adjust your posture until your chests are parallel to the ground.
5. Seated Cat-Cow
Some partner yoga poses have variations, and this is one. Seated cat-cow is a variation of the classic cat-cow move, and it stretches the hips, core, and back.
Sit opposite your partner cross-legged and hold your partner’s forearms firmly. Next, you both should drag your shoulders backward, i.e., away from each other and bend down. Inhale and expand your chest while you lift your heads simultaneously. This posture is the cow pose. Hold this posture for few moments and exhale.
As soon as you exhale, tuck your chin toward your chest and bend your upper back till it’s rounded out. It should make you feel a stretch in your shoulder blades. Hold it for a while. Essentially, this is the cat pose. Alternate between these two poses a couple of times. While alternating, communicate with your partner to avoid any contradictory switches.
6. Camel
Are you looking to stretch out your spine? Camel is one of the best partner yoga positions to serve that purpose.
Start on your knees with your backs facing each other. Position your heels against your partner’s. Slowly lean back until your shoulder blades are touching. Relax into this position and hold it for a while. Next, raise your heads slowly and straighten your backs, keeping your hands on your ankles for support.
Take extra care when returning to the starting position, using your hands to support your lower back.
7. Double Dancer’s Pose
You may find this slightly challenging, but it’s pretty easy once you get used to it. Think of this as one of the partner yoga positions that increases trust in each other.
To do the partner dance pose, stand about four to five feet apart, facing each other.
Hold your partner’s right hand in yours. Then gradually lift your weight off your right legs while bending the left and keeping it firm on the ground. Grab your left calf or ankle with your left hand while you bend the left leg upward as far as you can go. Use each other for support.
Maintain your balance and hold this pose for a while. Try this same posture with the other leg and hold it for a few breaths.
8. Buddy Boat or Tandem Boat
We hope you have your buddy by your side, because this pose requires all the trust and flexibility you have.
Sit facing your partner with your knees bent and toes touching. Grab your partner’s wrists as well to hold your upper body up. Then gradually move your soles against each other’s until your legs are stretched upwards with your soles still against each other.
By now, your knees should be close to your chest, while your partner’s should be close to theirs. Your wrists will serve as the handhold as you position your legs higher.
Keep your backs straight and chest out while you straighten your legs. Remain in this position for five breaths.
9. Partner Seated Spinal Twist
Besides being one of the easier partner yoga poses, this posture helps with mindfulness and spine lengthening.
Cross your legs and sit facing, but just to the side of your partner. Place your right hand on your partners’ left leg and place your other hand on your right knee. Your partner should also reflect this same posture.
Stay this way for about seven breaths and swap hands.
10. Assisted Back Bend
Find yourself dealing with back pain? Stretch it out with this yoga pose.
To start, stand back-to-back with your partner. Next, interlock arms with each other at the elbow. The second partner then leans into the first while the first partner bends their knee slightly.
If you do it the right way, the first partner should be carrying the second on their back. The second partner will have their legs relaxed as they dangles, completely off the ground.
Breathe deeply and hold this pose for a maximum of five seconds. You can reverse roles, if possible, but if not, move on to the next.
11. Double Down Dog
The Double down dog pose starts with a traditional downward facing dog pose. Both Partners will face the same direction on this pose.
The first partner should place their hand in front of the second partner and place their legs on the second partner’s lower back.
After five breaths, switch places.
12. Partner Breathing
Even simple breathing exercises can help improve focus and intimacy when done together.
For this pose, sit with your backs against each other and your legs folded in, crossed at the shin or ankle. Rest your hands on your thighs and relax. Focus the connection you feel with your partner. Allow all other thoughts to gently pass by.
Make sure you take note of how you inhale and exhale; in fact, feel your partner’s rib cage against yours. Then start alternating your breath with your partners. Such that when he inhales, you exhale.
13. Partner Standing Forward Fold
Finally, for this yoga pose, stand back-to-back with your partner. Be in an upright position with your heels six inches apart.
Bend forward and reach for the front of your partner’s shin or further forward to grasp their hanging arms, which should be behind you. Your partner should also do the same. Hold this pose for a while, breathing steadily.
Final Thoughts
The above yoga poses don’t require specific partner yoga classes. They are easy and relatively risk free if you take things slow and pay attention to your bodies.
Even if you’ve never tried yoga before this should all be accessible to you, so why not do your body some good whilst also having fun and building more intimacy with your partner?
Author bio:
Mrs. A. Martens is a family psychologist and a relationship writer. She is the wife and mother of two beautiful daughters and devotes her free time to yoga and fitness.
