While doing yoga on your own is beneficial, sometimes it’s fun and useful to do yoga with a partner. This can help you to improve your poses while getting the motivation you need to get through difficult moments in yoga class!
Does yoga for couples have benefits? If you want to reap even more benefits from doing yoga with a partner, couples yoga helps you to connect with your partner physically, emotionally, and spiritually.
Whether you want to do yoga with a friend or partner, there are many fun poses you can try out, for beginners, intermediates, and advanced yoga enthusiasts. Let’s check them out!
Best Yoga Poses For 2 – Beginners
Partner Forward Fold
This seated yoga pose strengthens your lower body muscles. It’s also a great yoga pose to try if you want to intensify your stretching.
- Start by sitting on the floor opposite your partner.
- Make sure both of your legs are wide apart and straight in front of you on the floor.
- Put the soles of your feet against your partner’s.
- Hold each other’s forearms.
- Let your partner slowly move forward while you pull them gently towards you.
- Keep doing this until you can feel a stretch in your hamstrings.
- Hold the pose for two breaths.
- Now swap places so that you’re the one who moves forward while your partner pulls you to them.
- Hold the pose for two breaths.
Note: You can make this pose more difficult by raising your legs higher.
This is a great yoga pose for couples that helps you to improve your balance and flexibility.
- Stand next to your partner.
- Put your shoulders right next to each other, with your feet hip-width apart.
- You should both put your inside legs on the floor. Make sure you spread your toes and hold your weight through your foot.
- Lift your opposite leg. Make sure you keep your leg bent at the knee and that the sole of your foot is against the side of your lower leg or inside your thigh, depending on how good your balance is. Your partner should do the same thing.
- Hold each other’s arms in front of you, or raise your arms above your head if you want a greater challenge.
This yoga pose improves your posture while helping you to strengthen your thigh muscles.
- Stand back to back with your partner.
- Put your feet hip-width apart.
- Slowly walk out a bit and lean against your partner’s back. This will give you both support and ensure you don’t lose your balance.
- Interlace your arms, as this also boosts stability.
- Squat into a chair pose.
- Push against each other and hold the pose for a few breaths.
- Then, carefully come back up.
Seated Twisted Pose
For this pose, you’ll start in a seated meditation pose, with your legs crossed and your backs touching. This is a great yoga pose to help you and your partner feel more connected while stretching your arms and torsos.
- Rotate your shoulder to the left side, while stretching your arm. You want your left hand to reach your partner’s left knee.
- Take a deep breath while you’re in this position.
- Exhale, and try to twist your body while still feeling comfortable. Hold this for a few seconds.
- Repeat on your right side.
Best Yoga Poses For 2 – Intermediate
Buddy Boat Pose
This pose is great for stretching your muscles, such as those in your legs, and working on your posture.
It’s an intermediate couple’s yoga pose because you need to feel comfortable sitting while putting your legs into the air and holding the pose. It requires some flexibility and muscular strength.
- Sit across from your partner. Keep about half a leg distance between you.
- Grab your partner’s hands and bend your knees.
- Put the soles of your feet together. You want to balance with your partner while sitting on your sit bones instead of your pelvis.
- Both of you should slowly straighten out your legs to create a boat-like shape.
- While holding this pose, look upwards, pull your lower backs, and engage your core to maintain a good posture.
Seated Forward and Backbends
This yoga pose is for people who have a bit of experience with some common yoga poses. It is a variation of the Pyramid Pose (Parsvottanasana) that gives your hamstrings and shoulders a deep stretch.
- Start in the Easy Pose (Sukhasana). Make sure you and your partner have your backs pressed against each other.
- Lean forward as your partner leans back.
- As you lean forward, stretch your back while your partner leans forward and stretches their neck and back.
Partner Camel Pose
This is a kneeling yoga pose that’s a great workout for your lower body and core. It will enhance flexibility and balance.
- Start with both of you on the floor or yoga mat. You should be facing away from each other.
- Kneel on the mat with your back upright, and reach backward towards your partner.
- You both should extend your right arms behind you so that your fingers touch while your left arms should be extended down to your sides so you can hold each other’s hand. (To help you imagine what this looks like, pretend that if a person had to see you doing this pose from the side your and your partner’s arms would create a heart shape.
- Keep your necks back so you can both look up at the ceiling.
Standing Forward Fold
This is a great way to become accustomed to doing the Forward Fold as holding onto your partner will provide you with more balance and stability. You will both be supporting each other during this pose as you stretch to the ground.
- Start by facing away from your partner, with your backs against each other. Your heels should be six inches apart.
- Stretch your hands behind your legs to hold your partner’s shins. They should stretch to hold your shins.
- Hold this pose for five breaths and then release.
Note: If you and your partner struggle with being able to reach the ground, you can make use of yoga blocks as this will shorten the distance of your stretch.
Best Yoga Poses For 2 – Advanced
Dog and Warrior Pose
This yoga pose requires flexibility, balance, and strength.
- Let your partner start in the Downward Facing Dog position, but with one of their legs straight and up in the air.
- You should stand in front of your partner and do a Reverse Warrior Pose. So, your back foot will almost be touching one of your partner’s hands that are placed on the floor. Your front knee will be slightly bent as you lean back.
- Reach for each other so that you get a more intense stretch. This means that while you’re leaning back, one of your arms should be positioned down to your back leg and your other arm should be raised to touch your partner’s leg that is in the air.
- Carefully pull your partner’s leg so that you reach a deeper stretch and open your hips.
- After holding this pose for a few seconds, switch sides so that you both experience the different stretches.
Note that when you want to come out of the pose, whoever is in the Reverse Warrior Pose needs to let go of their partner’s foot and enter the Warrior 2 pose.
This pose requires you to stand with your front knee bent, your back leg straight, and your arms extended straight out from your body.
Downward Facing Dog and Bow
This pose is a blend of the Downward Facing Dog (Adho Mukha Svanasana) and the Bow Pose (Dhanurasana). It requires flexibility, but what’s great about it is that you can adjust it so that it’s a bit more beginner-friendly.
- Enter into the Downward Facing Dog pose.
- Support your partner’s weight as they enter the Bow Pose. How this yoga pose should look is that as you do the Downward Facing Dog yoga pose, your partner will lean over your back to do the Bow Pose, with their legs directed towards your head and the back of their head closer to your legs.
- To make it a bit easier to achieve this yoga pose, the partner who’s at the bottom can rest on all fours.
When trying this yoga pose, make sure you’re on a carpeted or otherwise soft floor in case one or both of you fall.
This is the toughest yoga pose on our list. It requires great core strength as well as experience with doing beginner and intermediate yoga poses.
- Your partner should get into the Downward Facing Dog position.
- You will then have to do a handstand so that you lean your stomach against your partner’s back. This provides your partner with greater support.
- Your hands should be behind your partner’s hands.
- Keep your body resting on your partner’s spine.
- Lift your legs behind you. The more you bend your knees and raise your legs, the more strength you will need.
- Hold this yoga pose for a few seconds, remembering to breathe.
The great thing about doing advanced yoga with your partner is that you have to communicate with each other in order to properly align your bodies and prevent you from crashing to the floor!
The Double Plank is a good example of an advanced couples yoga pose that enhances your communication while giving you the physical benefits of strength and flexibility.
- The stronger or taller person in your couple should be in the floor plank position.
- The person’s wrists should be lined underneath their shoulders, and they should brace their core while keeping their legs straight.
- The second partner needs to face their partner’s feet and step over the person’s hips.
- From a standing position, fold your body forward and grab the ankles of your partner who’s in the plank position.
- Keep your arms straight and your core engaged.
- Try lifting one of your feet, and putting it on the back of your partner’s shoulder. If you have enough balance, you can go ahead and do the same thing with your other foot.
- Hold this pose for five breaths.
- Move off your partner, being careful to do so one foot at a time.
How do couples yoga boost your connection?
When doing yoga with your partner, you have to align your bodies, communicate to achieve the correct poses, and trust each other, all of which can help you to grow closer.
Can couples yoga help you perform better at individual yoga?
If you’re a yoga beginner or you’re battling to perform some poses, having your partner there to offer emotional and physical support can help you to improve your performance when you’re alone.
Practicing yoga poses with a partner is a fun way to stay connected while also gaining extra support and deeper stretches from the movements.
In this article, we’ve provided you with beginner, intermediate, and advanced yoga poses to try with a friend or partner.