These Yoga Poses for two people are a great way for you to learn more about yoga, have fun with your partner/friend/yogi buddy and improve your body and mind.
Traditionally, yoga is a practice for the individual.
Yoga is more often than not connected with the internal. Focusing inwards in a moment of quiet self-reflection but jointly practicing yoga with another person has its own unique benefits.
Benefits of Yoga Poses for Two People
Doing yoga with someone else has many benefits, including strengthening trust and communication, the shared pursuit of health and fitness and improving relationships.
Yoga Poses for Two People
Commonly known as couples yoga or partner yoga, this variation enables two people to connect and relate to one another through assisted poses where both partners must help and support the other.
You must work together to achieve and hold each pose.
Easy Yoga Poses for Two People
So, lets start at the beginning.
The first selection of Yoga Poses for two people that we have chosen are the easiest.
Throughout the article they will get progressively harder. You can therefore find your level and progress at a rate that suits you and your partner.
For more advanced yogis, these earlier poses can be used as warm ups before you transition onto the harder poses.
Beginners Yoga Poses for Two People
Add these Yoga poses for two people into your sessions.
Seated Cat Cow
What are the Benefits of the Seated Cat Cow Yoga Pose?
The Seated Cat Cow yoga pose is a great way to open and stretch the chest and posterior chain. This will leave you feeling more supple, active and energised.
What Muscles does the Seated Cat Cow Yoga Pose Work?
The Seated Cat Cow yoga pose works the hips, core, and back.
How to do the Seated Cat Cow Yoga Pose
This pose is a variation of the classic cat pose.
To begin, each partner sits cross-legged in front of each other.
Grip each other’s forearms and find a good balance point.
Each partner should draw their shoulders back and down and activate their lats.
Breathe in. Lift your heads and chests simultaneously and hold.
Exhale. Now each partner should tuck their chin towards their chest and round out the upper back.
You will feel the stretch in your entire back and especially the lats.
Make sure that you look at your belly button in order to round the back properly. This is the cat pose in a seated position.
Maintain this position for a count of 5 (minimum) and then slowly undulate between the cat and cow yoga positions. Move slowly with purpose.
TIP: Good communication is vital here to ensure fluidity of movement and good form.
Yoga Poses for Two People – Partner Forward Fold
What are the Benefits of the Partner Forward Fold Yoga Pose?
The Partner Forward Fold yoga pose is an excellent way to stretch tight glutes, hamstrings and lower back.
After a long day in an office chair this yoga pose can be a welcome step back towards combating any ill effects on posture and back pain.
What Muscles does the Partner Forward Fold Yoga Pose Work?
This yoga pose stretches, mobilises and activates the hamstring and glutes.
How to do the Partner Forward Fold
Both partners sit opposite one another on the floor.
Open your legs as wide as is comfortable and ensure your heels touch the heels of your partner.
Grip each other’s arms in a relaxed yet firm way.
Decide which partner will move first. Once you have chosen, that person hinges forward at the waist whilst keeping a neutral spinal position.
The other partner should gently pull the arms of the stretching partner. This will help to deepen the movement of the stretch.
Stay in this stretched position for three breathes minimum.
Slowly return to the starting position and switch over. The other partner now begins the movement from the beginning.
TIP: You should feel a deep stretch in the hamstrings during this yoga pose. Ask your partner to increase and decrease the strength of there pulling grip to ensure you find the sweet spot at the edge of your limitations.
Yoga Poses for Two People – Chair Pose
What are the Benefits of the Chair Yoga Pose?
The Chair Pose is an effective way to develop and improve posture and activate the quads.
What Muscles does the Chair Yoga Pose Work?
The Chair yoga pose works the back, quads and glutes.
How to do the Chair Yoga Pose
Stand back-to-back and position your feet hip width apart.
Lean back so that both backs are flat against each other. Interlace your arms in order to establish stability.
Adjust your feet accordingly and build a solid base together. Make sure to keep communicating.
Slowly squat down at the same tempo. Press your backs into each other for support.
Maintain this position for a minimum of three breathes then return to the starting position.
Repeat the yoga position as often as you like.
TIP: Balance is everything with the Chair Pose! Move slowly and maintain stability at all times.
Yoga Poses for Two People – Double Downward Dog
What are the Benefits of the Double Downward Dog Yoga Pose?
The benefits of the Double Downward Dog yoga pose include improved focus, enhanced spinal health and a good stretch for the posterior chain.
What Muscles does the Double Downward Dog Yoga Pose Work?
The Double Downward Dog yoga pose works the muscles that support the spine and the major muscle groups of the upper and lower back.
How to do the Double Downward Dog Yoga Pose
Firstly, one partner must move into the Downward Dog pose.
The second partner faces the same way. Then they place their hands in front of the first partner.
From this position they lift their legs, one by one, upwards until the feet rest on the back of the first partner.
Hold the pose and breathe slowly and with purpose.
TIP: Make sure the first partner is ready and stable before the second partner moves into position.
Intermediate Yoga Poses for Two People
Now we move onto more intermediate yoga poses for two people. Have fun.
Extended Forward Leg Pose
What are the Benefits of the Extended Forward Leg Yoga Pose?
The Extended Forward Leg yoga pose is an excellent position to improve posture, balance and trust between partners.
What Muscles does the Extended Forward Leg Yoga Pose Work?
The Extended Forward Leg yoga pose works the quads, hamstrings, glutes and hip flexors.
How to do the Extended Forward Leg Yoga Pose
Begin by standing opposite each other.
Both raise your right leg up to a 90-degree angle. Grip each other’s ankle and take a few breathes to get comfortable and balanced in the position.
Maintain this pose with a straight back and try not to wobble around.
Return to the starting position then repeat with the other leg.
TIP: For a harder variation place your foot on your partner’s shoulder. Make sure to grip each other’s forearms as well to ensure balance.
What are the Benefits of the Double Plank Yoga Pose?
The Double Plank yoga pose is an excellent way to build core strength, stability and full body control.
What Muscles does the Double Plank Yoga Pose Work?
The Double Plank yoga pose works the core, abs, glutes and back muscles.
How to do the Double Plank Yoga Pose
The first partner must move into and hold a standard plank position.
The second partner places their hands on the ankles of their partner and steps up and places the tops of their feet onto their partners shoulders.
TIP: Concentrate on keeping your core tight and strong at all times to ensure a solid plank position.
What are the Benefits of the Buddy Boat Yoga Pose?
The Buddy Boat yoga pose is an effective way to enhance core strength and protect your spine against injury.
What Muscles does the Buddy Boat Yoga Pose Work?
The Buddy Boat works the lower back, supporting muscles of the spine and core.
How to do the Buddy Boat Yoga Pose
Both partners should sit opposite each other.
Each partner should reach down the outside of their leg and grip the other partner’s hands.
Bend the knees and move into a position where you can place the soles of your feet together.
Tilt the pelvis into a neutral position and keep a neutral spine.
Breathe deeply and activate your core. Good posture is also vital here.
Chair and Shoulder Stand
What are the Benefits of the Chair and Shoulder Stand Yoga Pose?
The Chair and Shoulder Stand yoga pose is great for balance and it stretches the hips and shoulders especially.
What Muscles does the Chair and Shoulder Stand Yoga Pose Work?
The Chair and Shoulder Stand Yoga Pose works the full range of shoulder muscle groups including the delts and the hip flexors.
How to do the Chair and Shoulder Stand Yoga Pose
The first partner must move into the chair pose. They can do this against a wall to find the initial balance. Maintain a strong core and controlled breathing.
The second partner then moves into a shoulder stand with their feet on the first partner’s thighs.
Hold the yoga pose for three breathes minimum then move back to the starting position.
TIP: The first partner must make sure they have established a solid position before the second partner has moved into position.
Hard Advanced Yoga Poses for Two People
Now we move onto the advanced yoga poses for two people.
Yoga Poses for Two People – Flying Superman
What are the Benefits of the Flying Superman Yoga Pose?
The Flying Superman yoga pose is a great way to develop fully body strength, balance and control.
What Muscles does the Flying Superman Yoga Pose Work?
The Flying Superman yoga pose works the muscles of the arms, shoulders, chest, core, abs, legs and back.
How to do the Flying Superman Yoga Pose
Decide which partner will fulfil which role.
The partner that will be the base must lie flat on their back with the soles of the feet against the other partner’s abs.
Both partners then join hands. The base partner activates their legs, bends them slightly and takes the weight of the other partner.
Next, slowly, both partners must balance and move into the Flying Superman position.
You may now let go of each other’s hands.
TIP: The “superman” partner can stretch their hands out to the side for balance. They must also tense their core at all times.
Yoga Poses for Two People – Flying Bow
What are the Benefits of the Flying Bow Yoga Pose?
The benefits of the Flying Bow Yoga Pose are different for each partner.
The partner on the bottom will improve their lower body strength and stability.
The partner on the top will benefit from an opening of the chest, lengthening of the spine and improved concentration.
What Muscles does the Flying Bow Yoga Pose Work?
Legs, core and shoulders.
How to do the Flying Bow Yoga Pose
First you need to get into the Flying Superman yoga position (as explained above).
The partner on the floor must now take a solid hold upon the other partners shoulders.
The top partner now reaches for their ankle on one leg. They must then repeat this for the other ankle with the other arm.
Deepen the stretch of the back to form the Bow Pose.
Now that the top partner is stable, the base partner can release their hands to form the Flying Bow yoga position.
TIP: You can make this pose easier by holding hands to establish better stability (half bow pose).
Yoga Poses for Two People FAQs
Got more questions about Yoga Poses for Two People?
What are some Yoga Poses for 2 People?
Seated Cat Cow, Partner Forward Fold, Twin Trees, Chair Pose, Double Downward Dog, Extended Forward Leg Pose, Double Plank, Buddy Boat, Warrior Three, Chair and Shoulder Stand, Square Pose, Flying Bow, Flying Paschi, Flying Handstand Scorpion, Flying Superman and Wheel are all great Yoga poses for 2 people.
How do Couples do Yoga?
Known as couples yoga or partner yoga, this practice allows two people to relate to one another through mutually assisted poses.
From stretching your levels of trust to strengthening your communication, couples yoga can have a positive effect on your relationship that extends far beyond the physical.
What is Couple Yoga Called?
Couple Yoga is also called partner yoga.
Jointly practicing yoga with another person, a friend, partner or significant other, can have profound and special benefits. Known as couples yoga or partner yoga, this practice allows two people to relate to one another through assisted poses.
What are the Benefits of Yoga?
- Yoga improves strength, balance and flexibility
- Yoga helps with back pain relief
- Yoga can ease symptoms of arthritis
- Yoga benefits heart health
- Yoga relaxes you, to help you sleep better
- Yoga can mean more energy and brighter moods
- Yoga helps you manage stress
What is the True Meaning of Yoga?
The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’.