Two-Person Yoga Poses: Stay Creative and Build Better Balance

Consistent yoga practice contributes to health benefits such as improved balance and mental well-being. A creative variation and added challenge is to practice with a partner performing two-person yoga poses. Yoga poses for two can offer more stability in balance poses. If you’re intrigued to try a new form of yoga practice, continue reading to discover details about two-person yoga poses and their benefits.

What is two-person yoga?

Two-person yoga sometimes called acro yoga evolved from traditional yoga practice. It combines therapeutic inversion poses, Western-influenced exercise, and acrobatics. Partner yoga inspires a connection between you and a partner, supporting each other in yoga poses.

It stimulates creativity through problem-solving encouraging thinking on your feet. Two-person yoga poses can build trust and communication in relationships, relying on your partner to keep you safe while going beyond your comfort zone.

Types of two-person yoga

Different variations exist when practicing yoga poses for two people. Acro yoga involves more gymnastic-like moves with inversions and backbends stabilized by your partner. The base is the supporter and the person in the air being supported is called the flyer. This version of partner yoga requires learning proper technique, upper body, and lower strength and flexibility.

Acro yoga is performed in two main styles: L-basing and standing. L-basing places the supporter lying on their back using their legs to hold the flyer in the air. In the standing style, the base remains standing and the flyer is supported by their arms and shoulders allowing them to slowly lean into a pose with reduced instability.

Other variations may be more inclined to therapeutic effects. Performing partner yoga can promote connection with partners and encourage a deeper stretch compared with solo yoga. Two-person yoga poses provide similar support to restorative yoga where props are used to assist body positioning for relaxation.

Benefits of two-person yoga

Researchers studying various aspects of yoga have determined it can be beneficial to health-related quality-of-life outcomes such as leading a healthy lifestyle and stress reduction.

One partner-supported yoga study showed improved psychosocial and physical function among cancer patients who participated over 12 weeks, although more research is still needed.

Physical benefits

The physical benefits of practicing yoga are well-documented, but what are the additional perks associated with performing partner yoga?

• Improved balance and stability while performing poses with a partner.
• Improved strength as a result of using your body to support yourself and your partner in various positions.
• Increased flexibility since you can lean forward or in opposite directions for an even deeper stretch in supported poses.
• Improved coordination and body awareness due to the intricate placement of hands, feet, and limbs required when working with a partner.

Some other physical aspects associated with yoga practice are improvements in managing certain pain-related health conditions such as arthritis and fibromyalgia, and chronic health problems like chronic obstructive pulmonary disease (COPD).

Mental and emotional benefits

Experts report evidence of yoga's benefits for depression and anxiety as a complement to psychological therapy. After an eight-week study including mental health therapy and yoga, participants were better able to manage anxiety and depression symptoms.

The addition of a partner provides a personal connection not seen in solo yoga. One study noted that regular yoga practice positively influenced mindfulness, compassion, and social relations. This may translate into your relationship, strengthening your bond, deepening your connection, and enhancing trust and communication.

Safety tips for two-person yoga

Yoga is generally considered safe for most people; however, it’s important to recognize that engaging in any physical activity can result in injury. Two-person yoga may require additional safety awareness since you’re interacting with a partner. Let’s discuss tips for optimal safety during yoga practice for two.

1. Practicing with a knowledgeable qualified instructor is ideal for newcomers to learn safe techniques.
2. An open and safe environment allowing two people to move around is essential to partner yoga. A spotter is often used in acro yoga for added safety measures.
3. Beginning yoga practice should involve warm-up time. Warming up increases circulation preparing your body for movement, and improves soft tissue flexibility for easier stretching.
4. Whether you’re new to two-person yoga or more experienced, ensure you’re working within your ability to avoid unnecessary injury. Start with easy yoga poses. Poses can be modified for your level.
5. Pregnant individuals, older adults, and those with medical conditions should get clearance from healthcare providers before starting any new exercise activity.

Common mistakes to avoid

When practicing yoga, it's important to be mindful of some common mistakes that can hinder your progress or even lead to injury. One such mistake is engaging in partner yoga poses with someone who has significantly different skill levels, strength, or flexibility. While it might seem like a fun challenge, the imbalance can increase the risk of injury and reduce the effectiveness of the practice.

Another common issue is pushing yourself into poses you're not physically ready for. This can strain your body, leading to discomfort or harm. It's crucial to pay attention to proper alignment and positioning during your practice, as neglecting these aspects can compromise the benefits of yoga and potentially cause injury. Listening to your body is key — if you're feeling tired or experiencing pain, it's important to rest rather than push through.

Lastly, effective communication with your partner is essential, especially when practicing together. Being clear with directions and listening to each other's needs can enhance the experience and prevent misunderstandings that might lead to mistakes.

Poses for beginners, intermediate, and advanced levels

Anyone can do yoga according to instructors and practitioners. Most poses can be modified to accommodate physical limitations or health conditions. For example, downward dog is a classic pose performed on the floor but can be modified to a half-standing pose or using props for support. Different difficulty levels exist throughout various forms of yoga that are more appropriate for beginners and those for more advanced participants.

We've highlighted a couple of poses for each level of partner yoga for you to try.

Beginner level poses

If you have not tried yoga before or never tried with a partner, we provide below two easy yoga poses for beginning partners to try:

Pose 1. Buddy boat for two

Follow the steps below to perform the partner boat pose:

1. Find a comfortable spot and sit facing each other with your knees bent and toes touching.
2. 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.
3. 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 on your hands together.
4. Engage your abdominal muscles. Slowly begin to straighten your legs, while lengthening your spine and shining your chests towards each other.
5. Hold for 5–10 breaths, keeping the soles of your feet pressed together.
6. To release, gently bend the knees and lower the legs back down to the floor.

Pose 2. Seated spinal twist with partner

Seated spinal twist is also called back to back twist with partner. Follow these instructions to perform:

1. Begin seated in easy pose or cross-legged, back to back with your partner.
2. Sit tall, roll your shoulders backward, opening your chest, with your palms on your knees. You should feel your partner's shoulders and spine against yours as you both align your posture, head over shoulders, and shoulders over pelvis.
3. Inhale and begin to twist toward the right, pull your belly button inward engaging the core muscles, reach your left hand to your right knee, swing the right arm back to turn both your shoulders to the right, and reach your right hand to your partner's left knee.
4. Exhale, turn, twisting the torso and neck to the right to look at your partner. Hold that position for 5 breaths, aligning the spine, and deepening the twist.
5. Inhale, release the twist, returning the center in easy pose. Then repeat the steps for the opposite side.
6. Seated twist poses may not be safe for senior adults, or people with a recent injury, or surgery.

Intermediate level poses

For those who have some experience with two-person yoga, intermediate level poses may be just the right challenge for you.

Pose 3. Flying warrior with two people

Step-by-step description to perform the flying warrior pose with your partner:

1. Partner 1 lies on their back, knees bent and feet flat on the floor.
2. Partner 2 stands right by Partner 1's feet, facing towards Partner 1. Interlace hands together.
3. 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.
4. Partner 2 slowly starts to extend their legs, with Partner 1 lifting them off the ground.
5. 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.
6. To release, Partner 2 bends their knees as Partner 1 gently lowers their feet back to the ground.

For an extra challenge, if you feel stable, unlock the grip of your partner's hands. Partner 2, the 'flyer' extends their arms by their sides, keeping the chest open to the front. Hold for a few extra breaths.

Pose 4. Flying plank pose with partner

Flying plank pose for two is a little more challenging, and the holding position requires balance and control. Follow the steps below for proper execution.

1. Partner 1, the base, lays flat on the ground looking up. Partner 2, the flyer, stands near Partner 1's shoulders in a wide-leg stance.
2. Partner 2 walks their hands forward on the ground, and places their hands next to Partner 1 knees on the ground.
3. Partner 2 then lifts one leg at a time for Partner 1 to hold creating a plank position for Partner 2. Alternatively, the base partner's hands can be placed at the flyer partner's ankles for more challenge. Ensure your core muscles are engaged and both partner's arms are straight but not locked out at the elbows.
4. Partner 1 holds Partner 2 up for 5–10 breaths. Then slowly release the plank using controlled and deliberate movement being careful not to injure your partner.

Advanced level poses

Advanced-level partner poses can be attempted if you possess adequate experience, strength, flexibility, and balance. A spotter may be necessary for safety with these higher-difficulty moves.

Pose 5. Warrior III pose for two

Follow the steps below to perform warrior III pose for two:

1. Both partners stand facing each other about arms-length apart. Place hands on the hips.
2. Both partners shift their weight onto the right foot while lifting the left leg off the ground. Extend and straighten the left leg as much as possible behind the body.
3. Keep the body weight over the right leg, hinging forward at the hips and keeping the spine lengthened.
4. Both partners extend their arms forward, reaching towards the other's shoulders. Place your hands there, with a secure grip. The crowns of the heads are facing closely towards each other (not touching).
5. Hold for 5–10 breaths. Stay strong and stable.
6. To release, slowly lower the extended legs and return to a secure standing position.

Pose 6. Flying double plank pose

Pay close attention to your movements by following these instructions for flying double plank pose for optimal safety.

1. Begin with Partner 1, the base, lying on their stomach. Partner 2 lies on top of the base in the opposite direction with hands on the ground.
2. Inhale and exhale, drawing the belly button inward and engaging the core muscles preparing for the plank.
3. Partner 1 at the base raises into a plank position. Then Partner 2 on top moves their hands one at a time onto their partner's ankles. The top partner's feet resting on the base partner's upper back muscles or shoulders.
4. Hold the double plank while engaging muscles and breathing for 30 seconds or longer if able to maintain correct positioning. Then release the pose slowly lowering to the floor.

Always prioritize safety when practicing yoga poses. Listen to your body and come out of an exercise early if something doesn’t feel right. You can also consult with a certified yoga instructor if you have any concerns.

Enhancing creativity and connection

Partner 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.

It requires trust and confidence to feel safe in poses, which provides a great opportunity to properly communicate how you are feeling. This trust can positively manifest itself in other areas of your relationship, which may strengthen your connection with your partner.

Two-person yoga poses can enhance creativity by embracing connection, acceptance, and understanding of one another. Efficient communication is required to maintain optimal positioning, ensuring both partners feel supported within a pose and instilling trust. A playful and exploratory mindset may be evoked through working in synchronicity, allowing for ease when practicing.

How to get started with two-person yoga

We've highlighted numerous benefits of trying partner yoga and you're intrigued, but maybe you don't know where to start so let's offer some tips. First, you should find an instructor or group with experience teaching two-person yoga. Do an internet search for a certified partner or acro yoga practitioner or studio where you can learn in person. Virtual classes may assist in learning to practice yoga with a partner.

Tips for setting up your space:

1. If you practice at home, ensure the area is open and safe enough for two to move around without injury.
2. You should practice yoga on a comfortable but supportive surface such as a mat or non-skid carpet.
3. Always keep props like yoga blocks or blankets nearby.
4. Set the mood with calming music or nature sounds, low lighting, a pleasing scent using essential oil, or incense.

Choosing the right partner

If your friends aren't interested in trying two-person yoga or your partner isn't keen on joining, finding the right yoga partner becomes essential.

Start by choosing someone with a similar experience or skill level. This not only ensures that both of you can comfortably keep up with the poses but also allows for a more enjoyable practice. As your skills improve, you might consider practicing with a more experienced partner to add an extra challenge to your routine.

It's also important to select someone you feel comfortable with, as two-person yoga involves a fair amount of body contact. Effective communication is key in this practice, so look for a partner with whom you can easily exchange feedback and build trust over time. Additionally, consider choosing someone whose personality meshes well with yours, as a positive dynamic can enhance the experience.

Lastly, finding a partner with a similar body size can make it easier to adjust poses and movements, providing an initial sense of confidence and safety as you both get accustomed to the practice.

Article history

Our experts strive to provide up to date information and update articles when new information becomes available

August 22, 2024

Updated by Gina M. Vitale, PTA

August 22, 2024

Fact checked by Alifia Fernandes Jokubauskienė, MPharm

August 21, 2023

Written by Niamh Brangwyn