Partner yoga is such a fun activity; it let's you connect with someone you love and care about, or someone you just met in strength-building and relaxing yoga poses.
Get a solid workout while you build trust and communication skills with these partner poses. And have a blast!
1. Navasana or Boat Pose
Sit facing your partner with about 2-3 feet in between you. Bring your weight on to your sitting bones, and then extend both legs. Keep straight and strong and connect the soles of your feet to your partner's. Then extend your arms and hold on to each other's hands. Try to keep your spine extended and your chest lifted even though you are holding hands.
2. Standing Backbend or Standing Back Arch
Performing this pose with a partner is a great way to get deeper into the backbend, as you have each other's body weight as resistance. Stand facing your partner, with just about 6 inches in between the tips of your toes. Hold on to each other's forearms. Inhale, and as you exhale, lean back, keeping your legs strong and your grip firm on your partners forearms. Lift your chest to extend your spine, and if it feels comfortable in your neck, let your head go back to come into the full backbend.
3. Shoulderstand and Bridge Pose or Salamba Sarvagasana and Setu Bandha Sarvangasana
These yoga poses lets you and your partner try two different variations of shoulderstand (since bridge pose is effectively a variation of shoulderstand). One of you should lay flat on your back and come into bridge pose with the feet parallel and hip width apart, the hands pushing down into the floor to lift the chest and pelvis. The second person then lays on their back about 1 foot from the other person's feet, and places their feet on the other person's knees to lift the pelvis and extend the spine long. Clasp each others finger tips to keep the shoulders on the back body and open the chest. Then switch positions so the other person gets a chance.
4. Urdhva Dhanurasana and Kapotasana
The infamous Laura Sykora is well known for her super cute partner yoga images with her little daughter. As you've probably realized, when we're little, we're often very flexible, especially in the spine. This pose may be fun to try with your little girl or boy if you are confident in your own ability to stay stable. Lay flat on your back, have your child (or small partner) hold on tight to your waist. Bend your knees and place your arms under your shoulders and inhale to come into Urdhva Dhanurasana, or upward facing bow. If your partner feels comfortable, have them lift their chest, bend their knees and bring their feet to their head, all the while holding on to your waist.
5. Ustrasana and Adho Mukha Vrksasana or Camel Pose and Handstand
If you're looking for something a little more advanced, try these partner yoga poses. One of you comes into camel pose first by kneeling on the floor and then bringing your hands to your feet or your ankles. The other person will place their hands about 6 inches away from their partner's feet, come into handstand, keep their balance, and gently bend one knee to place the tips of the toes on their partner's sternum. Voila!
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