Yoga brings respite, balance, and peace to both the body and the mind. For this reason, more and more people are deciding to try their hand on the mat. A journey inward does not have to be an individual endeavor.
Yoga also works perfectly in a duo and can prove to be a great way not only to diversify your daily routine, but also to deepen the bond connecting two people. Check out how to prepare for a shared practice step by step!
An introduction to partner yoga
Partner yoga requires trust, communication, and cooperation. Regardless of the level of advancement, the practice brings both physical and mental benefits, helping to reduce stress and improve mood. In this way, partners learn to rely on each other.
It is worth adding that partner yoga can also be practiced by people who are not in an intimate relationship, such as friends or classmates.
What is acroyoga?
Acroyoga is a combination of Hatha yoga with acrobatics and Thai massage, which makes it a relatively dynamic variant of the practice. It offers many possibilities – individual asanas are performed in the air thanks to appropriate modifications. One person acts as the base and lies on their back, holding and lifting the partner with their arms and legs. Meanwhile, the other person (the "flyer") performs specific poses while relying on the partner's body.
The proper flow of acroyoga is overseen by a spotter, who is responsible for the safety of the participants, providing them with help and support if necessary.
Benefits of partner yoga
The positive impact of yoga on health is confirmed by numerous studies, which point to, among other things, increasing serotonin levels, reducing pain in people suffering from arthritis, or thinning the blood and thus reducing the risk of heart attack (see C. Woodyard Exploring the therapeutic effects of yoga and its ability to increase quality of life).
Partner yoga allows you to reap benefits from the practice, such as:
- increasing muscle flexibility,
- relieving back pain,
- learning mindfulness,
- a state of deep relaxation and release,
- improving range of motion, including in the joints.
Pushing boundaries and trust in yoga practice
Many positions require partners to provide mutual support and rely on each other. Pushing physical and mental boundaries during a shared practice allows for building a deeper bond, which is based on trust. In this way, yoga for two helps to strengthen relationships, proving to be a tool for taking communication to another level.
Emotional and mental benefits of partner yoga
Partner yoga is not just physical training. Shared exercises also have a huge impact on stress reduction, mood improvement, and general well-being. Practicing with a partner supports the achievement of emotional harmony.
How to start practicing yoga for two?
When starting your adventure with partner yoga, it is worth approaching it with an open mind and patience. At first, you should choose simple positions that do not require much flexibility or strength. Regular practice and gradually increasing the level of difficulty will allow you not only to achieve internal balance but also to gain satisfaction from the exercises.
Yoga for two can be practiced both independently and as part of professional classes – you then gain support from an instructor, as well as essential tips.
A yoga mat – preferably non-slip (we suggest our FLOW Coated mats) will also be useful, providing stability and comfort during exercises. A well-chosen home exercise mat will increase safety and make it easier to perform even simpler poses in a duo.
Support and communication during practice
Communication plays a significant role during practice. Partners must express their needs and boundaries, as well as listen and react to signals from the other person.
It is important to remember mutual respect and patience, especially since the pace of skill development is individual. Communication can also take a non-verbal form, which is why shared practice makes you more attuned to touch, breath, and eye contact.
Yoga poses for couples – for beginners
People just starting their yoga journey should begin with safe positions adapted to the current level and physical capabilities of both partners. To avoid injury and fully enjoy the training, you must ensure correct technique.
For this reason, mastering the basics is essential. Get to know the perfect asanas for yoga beginners!
Sukhasana
Sit back to back and feel your partner's support. Focus, close your eyes, and take deep breaths without rushing.
Upavistha konasana
Start by sitting opposite each other with legs straight, spreading them as wide as possible. Then, holding hands, one person gently pulls the other toward them, allowing for a deeper stretch of the inner thighs and back.
Ardha Matsyendrasana
Sitting back to back, perform twists in opposite directions, holding each other's knees. The spine should be upright. Hold the position for a few deep breaths.
Yoga poses for 2 people – advanced
For those at a higher level of advancement, there are more complex configurations which, with proper experience, can be modified according to your own preferences. Check out which asanas are worth introducing to your practice!
Anuvittasana
Anuvittasana, or standing backbend – stand facing each other at arm's length. Grab each other's forearms, then slowly lean back, keeping your legs straight.
Navasana
Hold hands and sit facing each other. Then, synchronously move backward while lifting your legs so that your thighs are parallel to the floor and your feet are pointing toward each other.
Yoga with a partner can be a developing experience, but it is worth remembering to gradually increase the level of difficulty. To maintain safety, every sequence should be performed carefully and with mindfulness – observing your own needs, capabilities, and limitations.
