Partner yoga poses offer a unique and exciting way to deepen your connection with a loved one while also reaping the benefits of yoga. These poses not only help to build trust and enhance communication, but they also provide an opportunity to support and be supported by your partner in a physical and emotional sense.
Whether you're a seasoned yogi or just starting out, partner yoga poses can be accessible and enjoyable for all. In this article, we will explore some easy partner yoga poses that you can try in 2023 to foster a deeper connection with your partner and find balance together.
1. Tree Pose with a Twist
Start by standing side by side with your partner, facing the same direction. Both partners should bring their weight onto one leg and lift the opposite foot to rest against the inner thigh or calf of the standing leg. Reach your opposite arm up towards the sky and gently clasp hands with your partner. Find your balance and take a few breaths in this pose before switching sides.
This pose not only helps to improve balance and focus but also requires communication and trust between partners to maintain stability. It is a great way to start your partner yoga practice and establish a strong foundation.
2. Seated Forward Fold with a Twist
Sit facing your partner with your legs extended in front of you. Reach your arms forward and clasp hands with your partner, forming a circle. As you exhale, both partners can gently fold forward, maintaining a long spine. You can choose to bend your knees if needed to maintain comfort. Stay in the pose for a few breaths and then release.
This pose provides a gentle stretch for the hamstrings and lower back while also allowing for a deepening of the connection between partners. It encourages openness and vulnerability, as both partners support each other in the forward fold.
3. Double Downward Dog
Start in a downward dog pose with each partner facing each other, placing their hands shoulder-width apart on the ground. Walk your feet towards your partner until you are close enough to touch hands. Press through your hands and feet to lift your hips and create an inverted V shape with your body.
This pose not only stretches and strengthens the entire body but also requires synchronization and communication between partners to maintain alignment and balance. It can be a fun and challenging pose to practice together.
4. Partner Boat Pose
Sit facing each other with your knees bent and feet on the ground. Hold onto your partner's forearms and lean back, keeping your feet on the ground. Lift your feet off the ground and straighten your legs, finding balance on your sitting bones. Extend your arms forward, parallel to the ground.
This pose strengthens the core muscles and challenges both partners to find stability and support each other in maintaining the pose. It fosters a sense of teamwork and encourages effective communication between partners.
5. Partner Supported Bridge Pose
Start by lying on your back with your knees bent and feet on the ground. Your partner should stand at your feet, facing towards you. As you exhale, lift your hips off the ground and place a yoga block or bolster under your sacrum for support. Your partner can then stand close to you and gently press their hands into your feet, providing additional support.
This pose stretches the chest and shoulders while also releasing tension in the lower back. It requires trust and communication between partners to find the right amount of support and assistance.
6. Double Standing Forward Fold
Stand facing each other with your feet hip-width apart. Reach your hands towards each other and clasp forearms. As you exhale, gently fold forward, allowing your upper body to hang between your legs. Keep a slight bend in your knees if needed. Breathe deeply and relax into the pose.
This pose provides a deep stretch for the hamstrings and calves while also allowing partners to support each other in the forward fold. It encourages a sense of surrender and trust between partners.
7. Partner Child's Pose
Start by sitting on your heels with your knees wide apart. Your partner should sit facing you, also with their knees wide apart. As you exhale, lean forward and extend your arms forward, allowing your forehead to rest on the ground. Your partner can then gently sit on your lower back, providing a grounding and comforting sensation.
This pose offers a gentle stretch for the hips and lower back while also creating a sense of nurturing and support between partners. It can be a restorative pose that promotes relaxation and connection.
8. Double Warrior Pose
Stand facing each other with your feet wide apart. Turn your right foot out to the side, keeping your left foot slightly turned in. Bend your right knee and extend your arms parallel to the ground, facing each other. Gently press your forearms against your partner's forearms, finding balance and stability in the pose. Hold for a few breaths and then switch sides.
This pose strengthens the legs and core muscles while also requiring trust and communication to maintain balance and alignment. It can be a powerful pose that symbolizes strength and unity.
9. Partner Camel Pose
Kneel facing each other with your knees hip-width apart. Reach your arms back and clasp hands with your partner. Lean back and press your hips forward, extending your spine and opening your chest. Stay in the pose for a few breaths, feeling the stretch in the front of your body, and then release.
This pose helps to open the chest and shoulders while also creating a sense of vulnerability and trust between partners. It encourages the release of tension and promotes a feeling of openness and connection.
10. Double Savasana
Lie on your back with your partner lying beside you. Extend your arms and legs, allowing your body to completely relax into the ground. Close your eyes and focus on your breath, allowing any tension or stress to melt away.
This pose provides a deep relaxation and restoration for both partners while also allowing for a shared sense of peace and tranquility. It is a beautiful way to end your partner yoga practice and reconnect on a deeper level.
Conclusion
Partner yoga poses offer a wonderful opportunity to deepen your connection with a loved one while also reaping the physical and emotional benefits of yoga. By practicing these easy and accessible poses together, you can enhance your communication, trust, and balance both on and off the mat.
Remember to always listen to your body and your partner's body, making any necessary modifications or adjustments to ensure safety and comfort. Enjoy the journey of exploring partner yoga poses and discovering new ways to strengthen your bond and find balance together.