Yoga for Two: 6 Partner Poses

partner-yoga-760

Few things in the Fit Bottomed World scream intimacy like bonding over fitness. But even if you’d rather keep your workout time as your personal “me” time (believe me, I hear ya), there are things you can do together to connect, and you don’t even have to leave the house to do it.

How about yoga? First, there’s something about the simple act of breathing together. Second, who couldn’t use more touch from the people we love?

When you practice yoga together, one partner gets the benefit of being fully supported as the other partner gets to experience a deeper stretch. One word: amazeballs.

For these reasons, partner yoga is known to foster better communication and a greater sense of trust between partners. Plus, you both get the benefits of reduced stress and anxiety with the added bonus of being part of the solution for each other.

Don’t believe me? Grab your partner and try these poses.

6 Yoga Poses You Can Do With Your Partner

Easy Seat - Partner Yoga

1. Easy Seat with Breath. Sit back-to-back with your partner in a cross-legged position. Close your eyes and begin to breathe in and out through your nose. As you deepen your breath, feel your ribs expand into the support of your partner’s back. Notice your partner’s inhales as well. Gradually and without speaking, see if you can synchronize your inhales and exhales. Sit and breathe together for 3-5 minutes.

Easy Twist 1 Easy Twist 2

2. Gentle Spinal Twist. Sit back-to-back with your partner in a cross-legged position. As you both inhale, reach your arms up by your ears. Exhale as you both twist to the right, resting your right hand on your partner’s left knee or thigh. Lengthen your spine up on each inhale and gently twist a little deeper on each exhale. Stay in the twist for a minute then switch to the other side.

Fold 1 Fold 2

3. Forward Fold/Supported Backbend. Sit back-to-back with your partner in a cross-legged position and be sure that the back of your hips are snuggled up close. As you you exhale, fold forward over your legs while your partner leans into your back to recline back into a supported backbend. Stay in the forward bend for a minute then switch so that your partner is in the forward fold and you are in the supported backbend.

Boat

4. Double Boat. Sit close together and facing each other, close enough that you can grab hands or wrists. Press the soles of your feet together and extend your legs up, balancing on your sit bones. Keep your spine long and your chest lifted so you don’t round and collapse your lower back. Hold for a minute then gently release.

Dancer

5. Double Dancer. Stand facing each other and press your left palms together. Bend your right knee and grab the inside (or outside) edge of your left foot. Extend your left arms and lean into each other’s hands as you lift your right thighs up and kick your left feet away from your hips. Hold in Dancer Pose for as long as you like then slowly release to switch to the other side.

Down Dog

6. Double Down Dog. Your partner starts in Downward-Facing Dog. Stand to the right side of your partner and place your hands on the floor about 8-10 inches in front of your partner’s hands. Press into the floor with your hands and lift your left leg up, gently setting it on the left side of your partner’s sacrum (flat, bony surface at the back of the pelvis). Do the same with your right foot, sort of cupping your partner’s pelvis with your feet. Hold for as long as you like then slowly bring one foot down to the floor to release and switch positions with your partner.

Special thanks to my good friend Peter Francis for being my partner for the pics! Seriously, isn’t he amazing?

Have you ever done yoga with your partner? Ready to give it a shot? —Alison 

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