These starting two person yoga poses for beginners positions (partner yoga) are simple and help to improve balance, flexibility as well as strengthen trust and connection:
1. Partner Forward Fold (Seated Forward Bend)
Instructions:
• Face your partner seated on the floor with your legs extended forward so that both of your feet touch.
• Capture each other’s wrists or forearms.
• Both partners slowly hinge forward at the hips together maintaining a parallel torso to spine relationship.
• Try to bring your chest towards your thighs and maintain the stretch for a few breaths.
Benefits: Enhances coordination while stretching the lower back and hamstrings.
2. Double Downward Dog
Instructions:
• One individual takes position in standard downward dog (on hands & feet with hips lifted).
• The second individual places their hands on the ground in front of them and lifts into a downward dog.
• The second individual should rest their feet on the waist of the first person in order to achieve balance in static position.
Benefits: Flexibility while stretching spine, strengthening arms and legs, improves balance.
3. Partner Tree Pose
Instructions:
• Stand next to your partner as they stand foot apart from you face sideways
– You both elevate one leg andrest the sole of your foot against the inner thigh or the calf of your standing leg (do not rest it on the knee).
– Extend your arms and clasp each other by your wrists or hands for stability.
– Maintain this position for a few breaths and then switch sides.
Benefits: Improves balance while strengthening muscles in the legs.
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4. Partner Chair Pose (Utkatasana)
Instructions:
– Standing face to face, have your partner stand with their feet hip width apart.
– Both participants squat as if sitting into their individual chairs, so that their thighs are parallel to the ground at 90-degree angles; squat as low as comfortable.
– Hold out arms and grasp either partner’s wrists or hands extending them forward.
– All partners must now stand up breathing into a strong and balanced posture.
Benefits: Promotes better posture through standing while increasing strength in one’s legs.
5. Partner Boat Pose (Navasana)
Instructions:
-Sit across from each other with knees bent and feet resting flat on the floor.
-Grasping each other’s hands or wrists, lift your feet placing them together soles to soles.
-Reclining slightly, raise your feet until you can find balance resting on your sit bones while holding a slight V-shape with your body.
Benefits: Improves core strength while enhancing coordination of body systems involved in maintaining balance.
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6. Partner Child’s Pose with Chest Expansio
Instructions:
• The primary subject assumes a seated position with their calves folded at the knees (knees open and forehead resting on ground) as in Child’s pose.
• The secondary subject assumes a kneeling stance behind them, encircling the first person’s torso with both arms grasping either around the wrists or forearms.
• The second individual slowly pulls back while simultaneously extending their arms, which causes the first person’s chest and shoulders to lift.
Benefits: Provides Gentle stretches of the back, chest, and shoulder areas.
These poses are ideal for increasing trust along with communication between partners and are very safe for the body.. If you require further details regarding any of them let me know!
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