Yoga’s popularity has surged over the years, with many studies showing a consistent yoga practice significantly improves balance and mental well-being. Suppose we take it a step further with the challenge of two-person yoga poses, pushing creativity and balance to new heights.
Two-person yoga poses involve two individuals working together to create a synchronized and balanced posture.
Two-person yoga poses are also known as partner yoga or acro yoga. The origins draw from traditional practices and disciplines such as acrobatics and bodywork.
Yoga may enhance creativity by promoting a state of flow and connection between the mind and body. This may release tension and bring mental clarity.
Two-person yoga poses can build trust and communication. Whether you want to deepen a connection with a partner or have fun with a friend, you can spruce things up and learn a new skill.
Two-person yoga poses can be suitable for beginners through to advanced level. Choose poses that match your current skill level while you build up strength and confidence. You can introduce harder poses as you progress.
Whether you want to try something new or master particular poses with your partner, read on to discover our favorite two-person yoga poses you can start practicing today.
How two-person yoga works
Two-person yoga poses stimulate creativity through problem-solving and thinking on your feet. They can build trust and communication in relationships, relying on your partner to keep you safe while going beyond your comfort zone. Let’s take a look at how implementing two-person yoga poses can uncover new skills, confidence, and creativity and discover our favorite poses, so you can get started today!
Two-person yoga poses require strength, flexibility, and coordination in order to maintain balance. Even weight distribution is required between you and your partner in order to retain stability. If weight distribution is unequal, you risk falling.
These poses can improve proprioception (body awareness) as you need to be vigilant regarding body placement in relation to your partner. One partner-supported yoga study showed improved psychosocial and physical function among cancer patients who participated over the course of 12 weeks.
Two-person yoga poses can enhance creativity by embracing connection, acceptance, and understanding for one another. Efficient communication is required to maintain optimal positioning, ensuring both partners feel supported within a pose.
A playful and exploratory mindset may be evoked through working in synchronicity, allowing for ease when practicing. One study in particular showed that regular practice of yoga increased compassion among individuals. This may translate into your relationship, strengthening your bond and connection.
Potential benefits of two-person yoga poses
The possible health benefits of two-person yoga include:
- Enhancing trust and communication. Helping to deepen the connection between you and your partner.
- Improving balance. Reducing the likelihood of injuries and falls as you age.
- Boosting creativity. Thinking on your feet and getting imaginative during challenging poses requires deep concentration and presence. Exchanging idea’s may spark new perspectives.
- Improved strength and flexibility. Muscle activation is required for optimal support while certain poses lengthen out the muscles.
- Spruce things up. Keep things exciting within your relationship by adopting a playful nature and trying out new poses.
Our top 3 two-person yoga poses
Here are the top three yoga poses for two that will help you stay active and move throughout the day.
Pose 1. Buddy boat
Follow the steps below to perform the buddy boat pose:
- Find a comfortable seated position facing each other with your knees bent and toes touching.
- Reach both your arms out and hold your partner's hands, with a good grip. If you feel your hands slipping, try wrapping your hands around each other's wrists.
- Slowly start to lift one leg at a time, bringing your knees slightly towards your chest, until the soles of you and your partner's feet touch. Keep a good grip of your hands together.
- Engage your abdominal muscles. Slowly start to straighten your legs, while lengthening your spine and shining your chests towards each other.
- Hold for 5–10 breaths, keeping the soles of your feet pressed together.
- To release, gently bend the knees and lower the legs back down to the floor.
Pose 2. Flying warrior
Step-by-step description to perform the flying warrior pose with your partner:
- Partner 1 lies on their back, knees bent and feet flat on the floor.
- Partner 2 stands right by Partner 1's feet, facing towards Partner 1. Interlace hands together.
- Partner 1 gently lifts their legs one by one off the ground while engaging the core. Place the feet in Partner 2's hip creases by the lower abdomen. Keep the feet slightly turned out for comfort.
- Partner 2 slowly start to extend their legs, lifting Partner 1 off the ground.
- Partner 2 needs to adjust their body weight towards Partner 1's feet in order to straighten out the spine. Hold for 5–10 breaths.
- To release, Partner 2 bends their knees as Partner 1 gently lowers their feet back to the ground.
If you feel stable, unlock the grip of hands. Partner 1 extends their arms by their sides, keeping the chest open to the front. Hold for a few extra breaths.
Pose 3. Warrior III pose for two
Follow the steps below to perform warrior III pose for two:
- Stand facing your partner, about arms-length apart. Place your hands on your hips.
- Both you and your partner shift your weight onto your right foot while lifting your left legs off the ground. Extend and straighten that left leg as much as you can behind you.
- Keep your weight over your right leg, hinging forward at your hips and keeping the spine lengthened.
- Both extend your arms forward, reaching towards your partners shoulders. Place your hands there, with grip. The crown of both your heads are facing closely towards each other (not touching).
- Hold for 5–10 breaths. Stay strong and stable.
- To release, slowly lower your extended legs and return to a secure standing position.
- Repeat on your second side.
Overall, two-person yoga poses can be a great way to build physical and mental strength. Not only can you build strength, balance, and flexibility, but you also keep the imagination alive, helping you stay creative and playful. It takes trust and confidence from you and your partner to feel safe in poses, which provides a great opportunity to properly communicate how you are feeling. This trust can positively manifest itself into other areas of your relationship which may strengthen your connection with your partner.
While these exercises are suitable for beginners, it’s important you have a base level of strength in order to stay safe and prevent injury. Always come out of an exercise early if something doesn’t feel right.
- Frontiers in Psychology. The Relationship Between Yoga and Spirituality: A Systematic Review of Empirical Research.
- Psycho-oncology. Feasibility and potential benefits of partner-supported yoga on psychosocial and physical function amoung lung cancer patients.
- Journal of Alternative and Complementary Medicine. A Systematic Review of Yoga for Balance in a Healthy Population.