Partner yoga is a great way to build trust, improve communication, and deepen your practice with someone else.

Here are some engaging partner yoga positions for you to try:

Partner Yoga Positions

1. Seated Cat-Cow

  • Sit back-to-back with your legs crossed.
  • Inhale, arch your back, and look up (Cow Pose).
  • Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
  • Synchronize your movements and breath with your partner.

2. Double Downward Dog

  • One partner comes into Downward-Facing Dog.
  • The other partner stands in front, places their hands a few feet ahead, and walks their feet up to the lower back or hips of the first partner.
  • Maintain communication to ensure comfort and stability.

3. Partner Forward Fold

  • Sit facing each other with legs extended and feet touching.
  • Hold each other’s wrists or hands.
  • One partner leans back, gently pulling the other into a forward fold.
  • Switch roles after a few breaths.

4. Double Tree Pose

  • Stand side by side, about an arm's length apart.
  • Lift the foot closest to your partner and place it on the inner thigh or calf of the standing leg.
  • Hold hands or wrap your arms around each other’s waists for balance.
  • Raise the other hand towards the sky or place it in a prayer position.

5. Partner Boat Pose

  • Sit facing each other with knees bent and toes touching.
  • Hold each other’s wrists or hands.
  • Lift your feet off the ground, pressing the soles together, and straighten your legs to form a V shape.
  • Engage your core for balance.

6. Back-to-Back Chair Pose

  • Stand back-to-back with your arms interlaced at the elbows.
  • Walk your feet forward a few steps and slowly lower into a seated position.
  • Hold the pose for a few breaths, then rise back up together.

7. Partner Camel Pose

  • One partner kneels on the mat and performs Camel Pose (Ustrasana).
  • The other partner stands behind, providing support by holding the shoulders or back.
  • The standing partner can gently guide the kneeling partner deeper into the backbend.

8. Double Plank Pose

  • One partner starts in a high plank position.
  • The second partner carefully places their feet on the lower back or hips of the first partner and comes into their own plank position, stacking one plank on top of the other.
  • Communicate clearly to maintain balance and ensure both partners are comfortable.

9. Double Child’s Pose

  • One partner comes into Child’s Pose.
  • The second partner gently lies back onto the first partner’s back, extending arms overhead.
  • This provides a gentle stretch and relaxation for both partners.

10. Partner Warrior II Pose

  • Stand facing each other a few feet apart.
  • Both come into Warrior II Pose, extending the front arm to hold hands while the back arms reach out behind.
  • Helps with balance and alignment.

Tips for Practicing Partner Yoga

  • Communication: Maintain clear and constant communication to ensure safety and comfort.
  • Breathing: Synchronize your breath with your partner to enhance connection and relaxation.
  • Warm-Up: Perform individual warm-ups before starting partner poses to prevent injury.
  • Support: Offer mutual support and encouragement, helping each other maintain poses.
  • Start Simple: Begin with easier poses and gradually progress to more challenging ones as you build trust and experience.

Partner yoga can deepen your connection and offer a unique way to experience yoga.

Enjoy exploring these poses together!

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