What is Partner Yoga?
Yoga is a solitary practice. Most of us believe this! But this is not true. Practicing yoga with another person can be a great way to make the whole experience exciting, fun, rewarding and can be an excellent way to strengthen your relationship, whether romantic, friendly or familial. The emphasis in the practice is on communication, connection, and trust.
Partner yoga is just like normal yoga but it involves two individuals who work together to do various yoga poses and stretches through physical touch. This collaborative practice can be traced back to ancient traditions but has gained popularity in contemporary wellness culture for its numerous benefits.
In a typical partner yoga session, each partner supports and balances each other and provide assistance in getting into the poses which would be difficult to be performed alone. This mutual support can range from one partner bracing the other or to more difficult poses which involve one partner serving as a base or counterbalance.
Partner yoga can be adapted in different ways : some classes are centred around playful poses while some may focus on the restorative aspects. Regardless of the style, the foundation of partner yoga lies in the principles of cooperation and teamwork. Participants learn to communicate both verbally and non verbally with eachother, deepening their connection with themselves as well as with their partner, build trust and also enhance their ability to listen to their partner’s body.
Partner yoga can be practiced by individuals of all skill levels and physical abilities. It provides a platform for those who may be intimidated by solo yoga practice to engage in physical movement in a supportive environment.
What are the Benefits of Partner Yoga
Cultivation of Trust and Communication
One of the most important advantages is the cultivation of trust and communication. Practicing yoga with a partner encourages communication, helping individuals express their needs, concerns, and preferences during the practice. This promotes deeper connections and enhances emotional intimacy.
Improve Balance and Strength
Physically, partner yoga can significantly improve your strength and balance. Many postures require individuals to support each other, which not only enhances stability but also challenges each participant to engage their core and maintain alignment. This can lead to improved coordination, and body awareness, as partners learn to move together in harmony.
Explore Physical Limits
Engaging in partner yoga also encourages participants to explore their physical limits safely. Having a partner to lean on or assist in achieving challenging poses reduces the risk of injury and promotes a sense of security. This support can encourage individuals to try poses they may have avoided doing solo, enhancing their growth and flexibility.
Foster Joy and Playfulness
Moreover, partner yoga can also be a lot of fun. The collaborative nature of the practice can lead to laughter and light-heartedness, which helps to reduce stress and anxiety. This playful approach to yoga can transform a typical workout into an enjoyable bonding experience, making it easier for individuals to stick to a regular practice.
Promotes Mindfulness
Partner yoga promotes mindfulness and presence. Coordinating your movement and breath with a partner encourages participants to remain focused and attuned to the moment, enhancing their overall yoga experience. This mindfulness extends beyond the mat, and can help practitioners improve their attentive and empathetic communication in daily life.
Emotional Support and Encouragement
Finally, partner yoga can provide emotional support and encouragement, particularly for those who may feel self-conscious in solo practice. The shared experience helps to build confidence and resilience, creating a supportive environment where individuals can explore personal challenges together.
6 Easy Partner Yoga Poses
Partner Seated Sukhasana/ Padmasana
Instructions
- Start in a comfortable crosslegged seated position.
- Sit up tall and press as much of your spine against your partner as comfortable. Your hands can be on your heart, or your knees.
- Close or soften your eyes and breathe slowly and deeply.
- Feel both yours as well as your partner’s body rise and expand with each breath in.
- Try to synchronize your breath with your partner’s breath.
- Stay in this position for a few minutes or as much as is comfortable. Hold for several minutes.
- You can also chant any mantra like Om and feel the vibration of the sound in eachother’s chest.
Standing Wide-legged Forward Bend
This pose improves flexibility in hamstrings, calves and spine while promoting stability and balance.
Instructions:
- Start with mountain pose and stand about two to three feet apart, facing each other. Ensure there is enough space for both of you to stretch your arms and legs.
- Take a few deep breaths, centering yourselves.
- Together, step out to the sides to form a wide-legged stance. Your feet should be about 3-4 feet apart, with toes turned slightly outward.
- Make sure your legs are strong and straight.
- Inhale and on the exhale, both of you hinge at the hips, bending forward and lowering your torso towards the ground.
- Keep your back straight and avoid rounding your spine.
- As you bend forward, reach for each other’s hands. Grasp each other’s wrists or palms, maintaining a firm but gentle grip.
- Make sure to engage your core to support your back during the fold.
- Now take a few deep breaths together. You should feel a gentle stretch in your hamstrings and lower back.
- Encourage each other to breathe into the stretch.
- Hold this position for 5-10 breaths, focusing on synchronizing your breath with your partner.
- To come out of the pose, gently pull back on each other’s hands while straightening your torso, coming back to a standing position.
Seated Twists
The seated partner twist improves spinal mobility, core strength, and digestion while fostering trust and connection through shared movement. This pose is also helpful in releasing tension and also promotes deep breathing.
Instructions:
- Sit down with your legs crossed in a comforatbale position with your backs to each other.
- Now extend your arms and hold eachother’s forearms.
- Inhale deeply and as you exhale you and partner will twist in the opposite directions.
- Keep your spine tall as you twist to the right and they twist to the left.
- Keep communicating and encouraging eachother to deepen the twist. Do both sides.
Standing Forward Fold
The standing forward fold with a partner improves spinal flexibility and releases tension in the lower back, while enhancing trust and synchronization through shared balance and alignment.
Instructions:
- Stand back-to-back with your partner with your heels about a foot or so away from your eachother.
- Exhale and slowly bend forward at the hips, ensuring to not knock your partner over. Reach your hands in between your legs to hold the arms of your partner.
- Clasp hands to start, then possibly reach further for wrists, elbows or shoulders depending on your flexibility. If you have tight hamstrings, have the feet wider apart.
- To come out of the pose, let go of eachother’s hands, inhale and as you exhale slowly come back to standing.
Double Boat Pose
This pose strengthens the core, improves balance, and enhances coordination.
Instructions:
- Sit on the floor facing your partner. Bend your knees with the toes touching facing your partner.
- Now hold eachother’s hands or if possible hold at the wrists.
- Lean back and slowly start to lift your legs up pressing the soles of your feet against your partner’s feet and slowly straighten your legs.
- Keep the spine straight and chest open. Keep breathing normally and hold for 5 to 7 breaths.
- You can also have the legs wide apart and hold hands to the inside of the legs.
- To come out of the pose, slowly bring your legs down and repeat.
Seated Straddle Pose
The seated straddle pose with a partner deepens flexibility in the inner thighs, hamstrings, and hips while improving posture. It also fosters connection, encourages mindfulness, and allows gentle assistance for a deeper stretch.
Instructions:
- Sit down with your partner and come into a straddle position facing each other, and bring the soles of feet together.
- Now hold each other’s forearms, elbows, or wrists. Inhale and when you exhale one person will slowly lean forward firmly holding on to their partner’s wrists or hands, while the other person leans back with their spine straight. Keep breathing deeply and communicating what both of you need.
- Hold this for a few breaths and then switch.
Takeaway
Partner yoga can provide motivation and emotional support particularly to those who may feel self conscious in a solo practice. The practice can also be helpful in strengthening physical and emotional bonds between couples. Overall, partner yoga is a holistic practice that combines physical, emotional, and relational benefits, making it a rewarding endeavor for practitioners. The shared journey of partner yoga brings laughter, trust and lasting bonds. So grab a loved one, roll out a mat and see what happens, or join a partner yoga class nearby.
