Do you and your bestie want to get fit together but aren’t sure what you want to start with? If weight lifting isn’t really your thing and you don’t want to be stuck on a treadmill either, a fun and effective option could be two-person yoga poses.
Just like it sounds, two-person yoga is much like traditional yoga. The difference is that the poses are modified in or for you and your partner to rely on each other for balance and stability. It can also be done with your significant other as a way to become closer to one another. By relying on each other for support, it fosters trust in one another.
What is Yoga?
Yoga is believed to have originated in India and is one of the most popular forms of fitness and self-care. Many studies around the world have explored the benefits of yoga with some of the results showing that, when practiced regularly, yoga helps the individual to manage stress, improves mental health, promotes mindfulness, results in healthy weight loss, and even improves the quality of sleep.
Many people decide to take up yoga as a way to de-stress and get that lean toned look throughout their fitness journeys, but it provides so much more than that. It offers a healthy outlet for those who need peace of mind and stability in their lives. Not everyone is compatible with high-intensity workouts which can also raise cortisol levels and wind up putting too much stress on an already stressed body.
Yoga is an excellent option for those who do want to become more active but don’t want to be jumping around or lifting heavy weights. Especially if you have any knee, hip, or back injuries. It offers a workout that’s intense enough to give you results, but not stressful on the nervous system. The best part is that you don’t need any equipment and the psychological benefits aid in building confidence which will improve your quality of life.
Additionally, healthy eating habits are recommended as a part of this lifestyle which can slowly be adopted over time. This is because it is meant to be a lifelong practice and not just a simple diet fad. Moreover, this practice affects both the mind and body long term and has been around since ancient times.
It has since evolved into eight main categories:
- Ashtanga Yoga
- Hatha Yoga
- Hot Yoga
- Iyengar Yoga
- Kundalini Yoga
- Power Yoga
- Restorative yoga
- Vinyasa Yoga
There are generally three levels of difficulty when it comes to yoga poses no matter what style you choose to utilize as each movement can be modified to suit your level of fitness (within reason). These levels are beginner, intermediate, and advanced. It can be done in a group setting with a class or you can simply follow free tutorials from home. There are many free resources available online such as YouTube videos which provide in-depth step-by-step instructions and optional programs you can follow.
In this article, we are going to focus on advanced partner poses and have narrowed down the list to our top 5 favorite partner poses. Keep in mind that many partner poses can be modified, but advanced poses should be performed by experienced individuals as they can lead to injury if done carelessly or by moving too quickly through the movement. Now, without further ado, let’s get right into it.
Double Downward-facing Dog
You or your partner begin in the downward dog position. Then the other partner places their hands just above the bottom partner’s slowly bending to the floor and very carefully placing one foot on the bottom partner’s lower back followed by the other one.
Ensuring the feet are steady they will then raise the hips up to complete the downward dog position. Hold for 10-15 seconds.
Partner 1 will start by lying on their back with their leg extended up and feet flexed together. Partner 2 stands close to the head of partner 1 with both of their arms extended and clasped hands. Partner 2 then leans forward placing partner 1’s feet on partner 2’s shoulders securely. Partner 2 then lifts their feet off the ground balancing upside down and slowly opens their legs to the side creating an inverted star shape.
Partner 1 begins by lying face down in a slight cobra pose with a hand slightly raised. Partner 2 places their hands on partner 1’s ankles and assumes a handstand position as they carefully and slowly lower their legs for partner 1 to hold their ankles.
Partner 1 begins by lying on their back with legs raised and feet flexed. Partner 2 stands near partner 1’s legs with their soles resting on partner 2’s glutes. Ensuring thumbs are pointing inward, partner 2 grabs partner 1’s ankles as partner 1 extends their legs up stabilizing partner 2 by securing their arms and lifting them off the ground with knees bent. Once balanced, partner 2 will bend their head back and release partner 1’s ankles while extending their arms to grab their own ankles creating the bow pose.
Partner 1 begins on their back with their legs extended. With flexed feet, they will place them on the abdomen of partner 2. Both partners may hold hands for stabilization until partner 2 is balanced. Once you are both stable partner 2 will move their arms to their sides with palms facing up or out in front of them in the traditional superman pose.
Yoga is a very beneficial practice for both the body and mind and has been around for centuries. There are three levels of difficulty among the many different types of yoga and countless poses that over time, you can work up to as you become more experienced.
Keep in mind that for advanced partner poses, it is best that only experienced individuals attempt these movements as they can lead to serious injury if performed incorrectly or if you or your partner move through the movement too quickly. Have fun but take it slow.