It always takes two people if you want to share joy, laughter, and love. Yoga evoke from the Sanskrit word yok,” which means union and means couple yoga is a profound way to build a connection between partners. For many people, yoga is a personal practice but yoga poses for two people allow you to share the joy of this beautiful practice with your partner with its beautiful blend of physical poses and synchronicity. A little bit of stumbling, awkwardness, lots of laughter, and fun make partner yoga a unique experience. Whether you are yoga enthusiasts, best friends, or life partners, these poses will add a touch of joy and adventure to your practice.
Yoga Poses for Two People:
Here are 40 yoga poses for two people that will help you connect with your partner in a fun manner. However, before starting with the practice, communicate with your partner, as you will require lots of trust in this process.
1. Partner Forward Fold
How to Practice
- Stand back-to-back with your partner, maintaining a comfortable distance between your feet.
- As you exhale, gently fold forward from the hips, maintaining a slight bend in your knees if necessary.
- Reach your arms forward and try to hold hands with your partner, allowing your spines to lengthen and your hearts to move closer.
- Feel the unity and trust as you support each other in the stretch, surrendering to the sensation of the pose.
Benefits:
The stretch in the hamstrings and lower back helps relieve tension and enhances flexibility. Partner Forward Fold promotes communication and trust, as both partners need to coordinate their movements. It also encourages a deep sense of connection and unity between partners.
2. Double Down Dog
How to Practice
- Begin in a plank position, facing each other, with your wrists directly below your shoulders.
- As you exhale, simultaneously lift your hips up, pushing back into Downward Dog, while your partner mirrors your movements.
- Press firmly into the ground with your hands and feet to create a stable foundation.
- Engage your core and lengthen your spine, forming an inverted V shape with your bodies.
Benefits:
Double Down Dog strengthens the core, shoulders, and arms, promoting stability and balance. The pose deeply encourages communication and synchronization between partners.
3. Seated Spinal Twist
How to Practice
- Sit facing each other keeping your legs extended.
- Place your right hand on your left knee and your left hand behind you for support.
- As you inhale, lengthen your spine, and as you exhale, gently twist your upper body to the left.
- Your partner mirrors your movements, creating a beautiful mirror effect.
Benefits:
This pose encourages a deep sense of support and understanding as partners share the same posture. It also provides a gentle massage to the abdominal organs, enhancing their function.
4. Double Tree Pose
How to Practice
- Stand side by side with your partner, maintaining a slight distance between your feet.
- Shift your weight onto your left foot and bend your right knee, placing your right foot against your inner left thigh.
- Reach out and hold each other’s hands to find your balance.
- Draw your shoulders back and down by engaging your core muscles and lengthening your spine.
Benefits:
Double Tree Pose enhances balance, focus fosters a sense of rooting for each other’s growth and well-being. Since your partner has to support each other in finding stability therefore It symbolizes the strength and support in the partnership.
5. Partner Boat Pose
How to Practice
- Sit facing each other with your knees bent and feet flat on the ground.
- Hold hands and gently lean back, lifting your feet off the ground to form a V shape.
- Keep your spines long and your hearts open, engaging your core muscles for balance.
Benefits:
Partner Boat Pose strengthens the core, hip flexors, and lower back, promoting a stable and supportive foundation. This yoga pose for two represents the idea of sailing through life’s challenges together with shared effort and determination.
6. Back-to Back Chair Pose
How to Practice
- Stand with your back against your partner’s back, keeping a slight distance between your feet.
- Both partners bend their knees and sink into a seated position, forming a “chair” shape with their bodies.
- Ensure that your backs are pressed firmly against each other, providing support and stability.
- Reach your arms forward and interlace your fingers with your partner’s hands, creating a strong grip.
- Engage your core muscles to maintain balance and alignment in the pose.
- Hold the position for a few breaths, feeling the support and connection between you and your partner.
- To release the pose, both partners slowly stand up and step away from each other.
Benefits:
The pose fosters trust and connection between partners, as you rely on each other for support. It improves balance and coordination, requiring both partners to work together in harmony.
7. Flying Warrior Pose
How to Practice
- One partner stands in a Warrior II pose, with their right leg forward and left leg back, arms extended parallel to the ground.
- The other partner stands facing them, with their front foot against the Warrior partner’s inner thigh.
- The Warrior partner reaches out their front hand, and the other partner holds it, lifting their back foot off the ground.
- Both partners engage their core and find balance together.
Benefits:
Flying Warrior Pose improves balance, strengthens the legs and arms, and fosters trust and communication in the partnership. It encourages a sense of adventure and playfulness while working together in a dynamic pose.
The pose also symbolizes the idea of soaring to new heights with shared determination and support.
8. Backbend Balance
How to Practice
- Stand upright, keeping your feet hip-width apart, facing away from your partner.
- The back of your heels should touch each other, creating a stable base.
- Grab your partner’s hands in such a way that your inner arms are exposed to the front, creating a strong grip.
- As you exhale, lean forward together, allowing your bodies to pull away from each other, opening the heart.
Benefits:
This backbend balance not only enhances back flexibility but also opens the chest and heart regions, promoting a sense of trust and expansion. It encourages couples to explore new depths of connection and emotional release.
9. Flying Warrior
How to Practice
- Stand facing each other, one partner in a Warrior II pose, with their right leg forward and left leg back, arms extended parallel to the ground.
- The other partner stands in front, placing their front foot against the back partner’s inner thigh.
- The back partner reaches out their front hand, and the front partner holds it, lifting their back foot off the ground.
- Both partners must engage their cores and find balance together, creating a soaring sensation like a Flying Warrior.
Benefits:
This pose not only fosters trust and communication between partners but also strengthens the legs, arms, and core muscles. It also Improves balance and coordination. It enhances body awareness and focus.
10. Chair and Mountain
How to Practice
- One partner stands tall in Mountain Pose.
- The other partner sits back into a Chair Pose, with their hips bent as if sitting on an imaginary chair.
- The standing partner gently bends their knees and lowers their hips to meet the seated partner in a supportive and connected Chair and Mountain pose.
Benefits:
Chair Pose (Utkatasana) strengthens the thighs and tones the leg muscles. Mountain Pose (Tadasana) improves posture and body alignment. The combination of the two poses creates a sense of support and grounding.
11. Camel and Supported Backbend
How to Practice
- One partner kneels on the mat, sitting on their heels.
- The other partner stands behind, supporting the kneeling partner’s lower back with their hands.
- The kneeling partner gently leans backward, allowing the standing partner to provide a supportive Camel and Supported Backbend.
Benefits:
Camel Pose (Ustrasana) opens the chest and stretches the front body. Supported backbend provides a safe and deeper backbend experience. When practiced together, these poses help improve spinal flexibility and posture.
12. Double Hand to Big Toe:
How to Practice
- Both partners stand facing each other, legs slightly apart.
- Each partner extends one leg forward and holds their respective foot with both hands, creating a mirror effect.
- Together, they find balance and gently stretch their hamstrings in the Double Hand to Big Toe pose.
Benefits:
This yoga pose creates a sense of unity and synchronisation between partners. It also stretches the hamstrings and calves which improves balance and stability.
13. Lifted Bow
How to Practice
- One partner lies face down on the mat, extending their arms and legs.
- The other partner stands behind, holding the lying partner’s hands and feet.
- With a gentle lift, the lying partner’s body arches up, creating a beautiful and heart-opening Lifted Bow pose.
Benefits:
Lifted Bow cultivates trust and support in the partnership by providing a heart-opening experience, promoting emotional release. It also stretches the front body and opens the chest and shoulders.
14. Double Lotus
How to Practice:
- Both partners sit facing each other, crossing their legs into the Lotus position.
- They extend their arms forward and gently interlace their fingers, creating a connected and balanced Double Lotus pose.
Benefits:
It encourages a sense of harmony and balance between partners and enhances the feeling of connectedness and unity.
15. Supported Handstand and Pyramid
How to Practice:
- One partner stands with their back against the wall in a Handstand position.
- The other partner stands facing the Handstand partner, a few feet away.
- The standing partner extends one leg back into Pyramid Pose, reaching their hands towards the ground while keeping their back straight.
- They gently lean forward, resting their hands on the Handstand partner’s ankles for support and balance.
- Both partners engage their core and communicate to find stability and alignment in the Supported Handstand and Pyramid Pose.
Benefits:
Supported Handstand builds upper body strength and improves balance. Pyramid Pose (Parsvottanasana) stretches the hamstrings and calves. Practicing these poses together fosters trust and communication between partners.
16. Twisted Triangle
How to practice:
- Stand side by side, a slight distance apart, facing the same direction.
- One person steps a foot forward and extends their arms out to the sides.
- The other person steps back and twists towards the front leg, placing one hand on the ground and the other on the partner’s hip or shoulder.
- Both partners gently twist in opposite directions.
- Breathe and hold the pose, then switch sides for balance.
Benefits:
Twisted Triangle (Parivrtta Trikonasana) stretches and opens the chest, shoulders, and hips. Strengthens the legs and core muscles. It also enhances spinal flexibility and aids digestion.
17. Double Reverse Plank
How to Practice:
- Both partners sit facing each other, with their legs extended and feet touching.
- They place their hands behind their hips, fingers pointing forward.
- Partner 1 lifts their hips, keeping their legs and feet pressed against Partner 2’s legs, while Partner 2 does the same.
- They find balance and lift their hips to create the Double Reverse Plank, engaging their core and leg muscles.
Benefits:
Double Reverse Plank encourages a feeling of empowerment and strength in the partnership. It also strengthens the arms, wrists, and core muscles.
18. Double Plank
How to Practice
- Both partners start in a Plank position, facing each other with their arms extended under their shoulders and toes on the ground.
- They ensure that their bodies form a straight line from head to heels.
- Partner 1 extends one arm forward to touch Partner 2’s hand, and Partner 2 does the same.
- They hold the Double Plank position, engaging their core and maintaining alignment.
Benefits:
Double Plank enhances core strength and stability and also provides a sense of togetherness and teamwork. It also strengthens the arms, shoulders, and chest.
19. Forward Bend and Twist:
How to Practice
- Sit facing each other with your legs extended straight.
- Reach out and hold each other’s hands.
- As you inhale, lengthen your spines, and sit tall.
- As you exhale, one partner twists to the side, while the other partner gently pulls them deeper into the twist.
- Switch sides and repeat the twist.
Benefits:
It Stretches the hamstrings, back, and sides of the torso. It also improves spinal flexibility and range of motion.
20. Double Boat Pose
How to Practice:
- Sit facing each other with your knees bent and feet flat on the ground.
- Hold each other’s hands for support.
- As you exhale, lean back slightly, lifting your feet off the ground, finding balance on your sitting bones.
- Extend your legs forward, creating a “V” shape with your bodies.
- Keep your spines straight and engage your core to hold the pose.
Benefits:
It helps in building trust and connection between partners. It strengthens the core, hip flexors, and lower back muscles and improves balance and concentration.
21. Double Pigeon Pose:
How to Practice
- Sit facing each other with your legs crossed.
- Each partner places their opposite foot on top of their partner’s thigh.
- Gently press your knees down to feel the stretch in your outer hips.
- Lengthen your spines and fold forward if comfortable.
Benefits:
It not only encourages a sense of surrender and openness but also stretches the hips and thighs. It also releases tension in the lower back and hips.
22. Double Boat to Boat Rocking
How to Practice:
- Sit facing each other with your knees bent and feet flat on the ground, holding each other’s hands.
- Lean back and lift your feet off the ground to come into Boat Pose.
- Simultaneously rock back and forth, finding a rhythm with your partner.
Benefits:
This yoga pose fosters playfulness and shared enjoyment among the partners. It also strengthens the core muscles and hip flexors.
23. Double Yogi Squat
How to Practice:
- Stand facing each other with your feet hip-width apart.
- Hold each other’s forearms for support.
- As you exhale, squat down together, keeping your backs straight and chest lifted.
- Press your elbows against your knees to open the hips further.
Benefits:
This yoga pose stretches the hips, groins, and ankles. It Strengthens the legs and core. Apart from that it also creates a sense of grounding and balance among the couples.
24. Double Plow Pose
How to Practice:
- Double Plow Pose is an advanced partner yoga posture that involves both practitioners performing a deep forward fold with their legs extended overhead. Here’s how to do it:
- Lie down side by side on your backs, with your heads at opposite ends of the mat.
- Lift your legs overhead, bringing them towards your partner’s head as they do the same with their legs.
- Hold onto each other’s ankles for support, creating a connection between your legs.
- Gently press your feet towards the ground, engaging your core for stability and balance.
- Communicate with each other to find a comfortable position and adjust the stretch accordingly.
Benefits:
Double Plow Pose stretches the entire posterior chain, including the spine, shoulders, hamstrings, and calves. Practicing partner yoga fosters trust, communication, and intimacy between participants.
25. High Lunge with Backbend
How to Practice:
- Stand facing each other with a slight distance between you.
- Both partners step their right foot forward into a lunge position, bending the right knee at a 90-degree angle.
- Reach your arms overhead and clasp each other’s hands.
- On an inhale, lengthen your spines and open your chests.
- As you exhale, gently arch your backs, moving into a supported backbend while maintaining the lunge position.
- Hold the pose for a few breaths, feeling the stretch in your chest and hip flexors.
- Release the pose and switch sides, stepping the left foot forward into the lunge and repeating the steps.
Benefits:
It Stretches the hip flexors, quadriceps, and chest and also strengthens the legs, core, and upper body. It also encourages communication and trust between partners.
26. Supported Backbend and Ear Pressure Pose:
How to Practice:
- Partner 1 lies on their back with their feet flat on the ground and knees bent.
- Partner 2 stands behind Partner 1’s head, facing their feet, and gently presses their palms against the back of Partner 1’s head.
- Partner 1 places their hands on the sides of their head, just above the ears.
- As Partner 2 leans forward, Partner 1 resists the pressure, creating a supported backbend.
- Breathe deeply and hold the pose, communicating with each other to find a comfortable level of pressure.
- Release the pose slowly and switch roles to give both partners the experience of the supported backbend and ear pressure.
Benefits:
It Stretches the chest, shoulders, and upper back and also relieves tension in the neck and shoulders.
27. Double Dancer:
How to Practice:
- Stand side by side, facing the same direction, with a slight distance between you.
- Both partners shift their weight onto their left foot and bend the right knee, reaching back to hold each other’s right hands.
- Extend the right leg upward, kicking into the handhold and leaning forward slightly.
- As you find balance, lift your left arm overhead and reach forward.
- Hold the pose, feeling the stretch in your quadriceps and opening in your chest.
- Slowly release the pose and switch sides, repeating the steps with the left leg.
Benefits:
This pose not only stretches the quadriceps, hip flexors, and shoulders but also fosters a sense of unity and shared experience.
28. Unsupported Warrior III
How to Practice:
- Stand facing each other with a few feet of space between you.
- Both partners shift their weight onto their left foot and extend the right leg backward, parallel to the ground.
- Reach your arms forward and clasp each other’s hands, creating a strong grip.
- Find balance and stability, engaging your core and gazing at a focal point.
- Hold the pose, feeling the strength and lengthening in your body.
- Release the pose and switch sides, extending the left leg backward.
Benefits:
It strengthens the legs, core, and stabilizing muscles and Builds trust and connection between partners.
29. Double Side Plank:
How to Practice
- Sit facing each other with your legs extended to the sides, creating a “V” shape with your bodies.
- Place your palms on the ground behind your hips, fingers pointing forward.
- Lift your hips off the ground and press into your palms, finding balance on your hands and feet.
- Extend your top arm overhead, reaching towards each other.
- Hold the pose, engaging your core and maintaining alignment.
- Gently release the pose and switch sides to balance the plank.
Benefits:
This yoga pose not only Encourages a sense of togetherness and teamwork but also strengthens the arms, shoulders, and core muscles.
30. Double Side Plank:
How to Practice
- Begin in a side plank position on your right side, with your right hand directly under your shoulder and your feet stacked on top of each other.
- Ensure your body forms a straight line from head to toe.
- Partner 1 extends their left arm upward, and Partner 2 reaches their left arm underneath Partner 1’s body.
- Partner 1 places their left hand on Partner 2’s right hip for support, while Partner 2 lifts their hips to come into a side plank on their left side.
- Both partners engage their core and hold the pose, keeping their bodies aligned and stable.
- After holding for a few breaths, slowly release the pose and switch sides to balance the plank.
Benefits:
It strengthens the arms, shoulders, and core muscles. It also enhances teamwork and communication between partners providing mutual support and encouragement.
31. Double Camel:
How to Practice:
- Sit facing each other with your knees bent and your shins parallel to each other.
- Each partner reaches back to hold the other’s ankles.
- As you inhale, lengthen your spine and open your chest, gently arching your back.
- Press your hips forward and lift your heart towards the ceiling.
- Hold the pose for a few breaths, feeling the stretch in your chest and hip flexors.
- Slowly release the pose and come back to a seated position.
Benefits:
This yoga pose not only cultivates a sense of trust and support in the partnership. But also stretches the front of the body, including the chest, shoulders, and quadriceps. It also opens the heart centre, promoting emotional release and vulnerability.
32. Plow and Seated Forward Fold
How to Practice
- One person lies on their back with their legs extended upward and over their head, coming into Plow Pose (Halasana).
- The other person sits facing the person’s feet and extends their legs forward.
- The seated person reaches forward and holds onto the ankles of the person in Plow Pose for support.
- The person in Plow Pose keeps their legs straight and flexes their feet, while the seated person gently pulls back on the ankles to deepen the stretch.
- The seated person folds forward, reaching their hands towards their feet in a Seated Forward Fold.
- Both individuals breathe deeply and hold the pose, feeling the stretch in their hamstrings and back.
- After holding for a few breaths, they slowly release the pose and switch roles to give both individuals the experience of both the Plow and Seated Forward Fold.
Benefits:
Plow Pose stretches the spine, shoulders, and hamstrings. Seated forward fold provides a deep stretch for the hamstrings and lower back. Combining these poses fosters trust and communication between partners as one partner supports the other in both poses.
33. Double Warrior I
How to Practice
- Stand facing each other, about an arm’s distance apart.
- Step your right foot back, turning it out at a 45-degree angle.
- One person has to bends their right knee, coming into Warrior I pose, with the left knee bent at a 90-degree angle.
- Partner 2 mirrors the pose, stepping their left foot back and bending their left knee, while Partner 1’s left leg is straight.
- Reach your arms overhead with palms facing each other or clasping hands.
- Hold the pose, feeling the stretch in your hips and thighs.
- Breathe deeply and switch sides to balance the posture.
Benefits:
This yoga pose not only Stretches the hip flexors, quadriceps, and chest but also cultivates a sense of unity and synchronization among the partners.
34. Double Gate Pose:
How to Practice:
- Sit facing each other with your legs straight.
- One person bends their right knee and places the sole of their foot against the other person’s left thigh.
- The other person does the same, bending their left knee and placing their foot against the first person’s right thigh.
- Reach your arms overhead, inhale, and lengthen your spine.
- As you exhale, hinge at your hips and fold forward, reaching towards your partner.
- Hold the pose, feeling the stretch in your hamstrings and lower back.
- Communicate to adjust the intensity of the stretch, then switch sides.
Benefits
This yoga pose fosters a sense of shared energy and support among the couples. It also opens the chest and shoulders and stretches the hamstrings, groins, and hips.
35. Double Upward Dog:
How to Practice
- Lie down facing each other, with your feet touching and your hands by your sides.
- Press your palms into the ground, engaging your core, and lift your chest and thighs off the mat.
- One person extends their right arm forward, while the other person reaches their left arm forward, palms facing each other.
- Hold the pose, feeling the strength in your arms, shoulders, and chest.
- Breathe deeply and communicate to maintain balance.
Benefits:
This yoga pose not strengthens the arms, shoulders, and core muscles but also cultivates trust and intimacy between partners. It also opens the chest and lungs, improving respiratory function.
36. Double Boat and Backbend:
How to Practice:
- Sit facing each other with your knees bent and your feet flat on the ground.
- Hold each other’s hands for support.
- As you exhale, lean back slightly, lifting your feet off the ground and finding balance on your sitting bones.
- Extend your legs forward, creating a “V” shape with your bodies.
- Both partners lean back together, opening their chests and arching their backs into a backbend.
- Hold the pose, feeling the stretch in your hip flexors and the opening in your chest.
- Communicate to find the right balance and support for each other.
Benefits:
This partner yoga pose for two deepens the connection and trust between partners. By promoting heart opening and emotional release.
37. Double Boat and Twist:
How to Practice
- Sit facing each other with your knees bent and your feet flat on the ground.
- Hold each other’s hands for support.
- As you exhale, lean back slightly, lifting your feet off the ground and finding balance on your sitting bones.
- Extend your legs forward, creating a “V” shape with your bodies.
- Both partners twist their torsos towards the right, bringing their left hand towards their partner’s right knee, and Partner 2 mirrors the twist.
- Hold the twist, feeling the engagement in your core and the stretch along your sides.
- Communicate to adjust the intensity of the twist, then switch sides.
Benefits:
It not only cultivates a sense of unity and shared intention but also improves digestion and stimulates the abdominal organs.
38. Double Seated Forward Fold:
How to Practice:
- Sit facing each other with your legs straight.
- Reach out and hold each other’s hands for support.
- As you inhale, lengthen your spine.
- As you exhale, hinge at your hips and fold forward together, reaching towards each other’s feet.
- Keep your backs straight and avoid rounding your shoulders.
- Hold the pose, feeling the stretch in your hamstrings and lower back.
- Communicate to adjust the intensity of the stretch and support each other.
Benefits:
It stretches the hamstrings, calves, and lower back. It also relieves tension and stress in the spine.
39. Bridge and Supported Shoulderstand
How to Practice
- Both partners lie on their backs with knees bent and feet flat on the ground.
- One partner lifts their hips, forming Bridge Pose, while the other supports their lower back, assisting the legs into Supported Shoulderstand.
- Hold the poses together, supporting each other’s alignment.
- Slowly lower the legs back down and release the poses.
Benefits:
Bridge Pose strengthens the back, glutes, and hamstrings. Supported shoulderstand enhances circulation and calms the nervous system. Together, these poses foster trust and mutual support.
40. Seated Forward Fold and Lifted Locust:
How to Practice
- Sit facing each other with your legs extended straight.
- Hold hands for support.
- Hinge at the hips and fold forward together, while one partner lifts their legs into a lifted locust.
- Both partners hold the poses, feeling the stretch and activation.
- Slowly release and return to the seated position.
Benefits:
Seated forward fold stretches the hamstrings and lower back. Lifting the locust strengthens the back muscles and improves posture. The combination of these poses not only increases flexibility in the spine and hamstrings but also helps partners synchronise movement and find balance together.
Conclusion
Practicing yoga with a partner is a wonderful way to deepen your bond while experiencing the benefits of yoga together. These eight poses, presented with clear instructions and benefits, provide an excellent starting point for your partner yoga journey. Embrace the unity, support, and adventure that come with practicing yoga for two.
Mr. Vijay Kumar Pandey is an eminent Yoga teacher with 15 years of experience. He excelled himself in Iyengar Yoga under the guidance of revered master BKS Iyengar Read More
