10 Easy 2 Person Yoga Poses to Try Together
Practicing yoga with a partner can be a fun, engaging way to deepen your practice while building trust, communication, and strength. Whether you’re new to yoga or just looking for simple, partner-friendly poses, 2 person yoga poses easy to perform can offer a variety of benefits, from improved flexibility to increased relaxation. In this article, we’ll explore ten easy 2-person yoga poses that you can try with a friend, family member, or significant other to enhance your connection and enjoy the calming effects of yoga together.
1. Partner Downward Dog
How to do it:
- Begin in the standard Downward Dog position, with one person on the mat, hands and feet pressed into the ground, forming a triangle shape.
- The second person starts in a similar Downward Dog position, but facing the first person, so their bodies are parallel.
- From here, the second person walks their feet toward the first person’s hips, placing their feet on their partner’s lower back.
- The person in the first Downward Dog (the “base”) can use their core to lift their hips higher while the other person presses into the feet and reaches their hands down to the floor.
Benefits:
- Strengthens the arms, shoulders, and core.
- Opens the hips and stretches the spine.
- Creates a great dynamic stretch and improves balance between partners.
2. Partner Seated Forward Fold
How to do it:
- Sit facing each other with your legs extended straight out in front of you and your feet touching.
- One person can begin by gently folding forward, reaching for their toes, while the second person mimics the action, folding forward to match the first person’s movement.
- You can use each other’s arms for support or a gentle pull to deepen the stretch, but ensure you both move at your own pace.
Benefits:
- Increases hamstring flexibility.
- Deepens hip and lower back stretch.
- Encourages a sense of harmony and coordination.
3. Partner Tree Pose
How to do it:
- Stand facing each other and take a moment to find your balance.
- Each person brings one foot up to the inner thigh or calf of their standing leg, forming a tree pose on their own.
- Once balanced, hold hands with your partner to help you maintain stability, or add a playful element by gently leaning into each other, maintaining your individual postures.
Benefits:
- Improves balance and focus.
- Strengthens legs and core.
- Enhances communication and cooperation.
4. Double Plank Pose
How to do it:
- Both partners start in a traditional plank position, facing each other. Ensure your hands are under your shoulders, and your body forms a straight line from head to heels.
- Hold the plank position, keeping your core engaged and maintaining stability.
- For added challenge, try gently high-fiving or holding hands with your partner while in the plank.
Benefits:
- Strengthens the core, arms, and shoulders.
- Builds coordination and trust.
- Increases stability and body awareness.
5. Partner Boat Pose
How to do it:
- Sit facing each other with your knees bent and feet flat on the floor.
- Hold hands, and slowly begin to lift your feet off the floor, bringing your legs to a 45-degree angle while keeping your spine straight.
- For added challenge, straighten your legs and balance on your sitting bones. Maintain the posture while engaging your core and using your partner’s hands for support.
Benefits:
- Strengthens the abdominal muscles and lower back.
- Improves balance and coordination.
- Encourages teamwork and communication.
6. Partner Warrior II
How to do it:
- Begin standing facing each other with a comfortable distance between you.
- Both partners take a wide stance, with one foot facing forward and the other foot turned to the side (as in Warrior II).
- Extend your arms to the side, parallel to the floor, and gaze over your front hand.
- While holding this pose, try mirroring your partner’s movements, adjusting your stance together to deepen the stretch.
Benefits:
- Strengthens the legs, shoulders, and arms.
- Improves posture and stability.
- Promotes unity and synchronicity between partners.
7. Partner Child’s Pose
How to do it:
- One partner begins in Child’s Pose, kneeling with their knees wide apart and arms extended forward on the mat.
- The second partner can sit on top of the first partner’s lower back gently, providing added pressure to deepen the stretch in the back and hips.
- Be sure to communicate throughout the pose, ensuring that the weight is comfortable for both partners.
Benefits:
- Releases tension in the back and shoulders.
- Calms the nervous system and promotes relaxation.
- Enhances bonding and trust between partners.
8. Double Downward Dog (Wheelbarrow)
How to do it:
- One person gets into Downward Dog while the other assumes a plank position behind them.
- The person in the plank then walks their feet up and places them on the hips of the person in Downward Dog.
- The person in Downward Dog can press up higher into their hips while the person in plank uses their core strength to stabilize their position.
Benefits:
- Builds strength in the arms, core, and legs.
- Improves balance and coordination.
- Deepens the stretch in the hamstrings and shoulders.
9. Partner Shoulder Bridge
How to do it:
- Both partners lie on their backs with their knees bent and feet flat on the floor.
- One person places their feet on their partner’s hips, and then both partners lift their hips into a shoulder bridge pose.
- As both partners hold the bridge pose, they can gently press into each other to increase stability and deepen the stretch.
Benefits:
- Strengthens the glutes, lower back, and legs.
- Improves spinal flexibility.
- Promotes a sense of connection and teamwork.
10. Partner Spinal Twist
How to do it:
- Sit back to back with your legs crossed comfortably.
- One partner reaches their right hand to their left knee while twisting to the left, while the second partner mirrors the movement, reaching their left hand to their right knee.
- Ensure that the twist is gentle, and move slowly to avoid strain.
Benefits:
- Increases spinal mobility.
- Relieves tension in the back and shoulders.
- Enhances flexibility and coordination.
Tips for Practicing 2 Person Yoga Poses Easy:
- Communicate: Always communicate with your partner throughout the practice, especially when adjusting positions or balancing. This helps build trust and ensures safety.
- Move at Your Own Pace: While synchronizing poses is fun, don’t push your body too hard. Both partners should feel comfortable and supported throughout each pose.
- Use Props: Blocks, straps, and cushions can help provide additional support, especially in poses that require deeper stretches or more balance.
- Stay Present: Yoga is about mindfulness and presence. Use these partner poses to strengthen your connection, relax, and enjoy each other’s company.
Partner yoga is a beautiful way to deepen your practice, improve flexibility, and cultivate mindfulness. By incorporating 2 person yoga poses easy into your routine, you can enhance your physical strength while fostering communication, trust, and cooperation. Whether you’re a beginner or seasoned yogi, these poses offer a great way to enjoy yoga with a partner while building a sense of unity and balance. So roll out your mats, grab a friend or loved one, and try these fun, accessible poses today