Yoga

10 Intimate Yoga Poses for Couples to Strengthen Their Bond (and Flexibility!)

November 15, 2024

14 21 minutes read

Introduction

Benefits of practicing yoga with a partner

Partner yoga is a unique and rewarding practice that offers a wide range of benefits for both your physical and emotional well-being. When you practice yoga poses for two people, you create a shared experience that can deepen your connection, build trust, and foster a sense of playfulness and joy^[2]. Some of the key benefits of couples yoga include:

Improved communication: Partner yoga requires constant communication and cooperation, which can help you develop better listening skills and empathy both on and off the mat^[3].
Increased trust: When you rely on your partner for support and balance in poses, you cultivate a deep sense of trust and vulnerability that can translate into greater intimacy in your relationship^[4].
Enhanced physical connection: Partner yoga involves a lot of physical touch and connection, which can release feel-good hormones like oxytocin and serotonin, promoting bonding and reducing stress^[5].
Greater flexibility and strength: Practicing yoga with a partner can help you achieve deeper stretches and more challenging poses, as you use each other’s bodies for support and resistance^[6].
Shared mindfulness: When you practice yoga with your partner, you create a shared experience of presence and mindfulness, which can help you feel more connected and attuned to each other’s needs and emotions^[7].

How partner yoga can deepen intimacy and trust

One of the most powerful benefits of partner yoga is its ability to deepen intimacy and trust between partners. When you practice intimate partner yoga, you create a safe and supportive space to explore vulnerability, communication, and physical connection^[8].

In partner yoga, you often rely on your partner for balance, support, and stability in poses. This requires a great deal of trust and surrender, as you allow yourself to be held and guided by your partner’s body and intentions. As you move and breathe together, you develop a sense of synchronicity and attunement that can be deeply bonding and affirming^[9].

Partner yoga also involves a lot of physical touch and connection, which can be a powerful way to express affection, comfort, and care. Touch has been shown to release oxytocin, the “cuddle hormone” that promotes bonding and reduces stress^[10]. When you practice couples yoga poses, you create opportunities for loving touch and physical intimacy that can strengthen your emotional connection and deepen your sense of trust and security in your relationship.

Beginner-Friendly Partner Yoga Poses

If you’re new to partner yoga, it’s important to start with simple, accessible poses that allow you to build trust and communication with your partner. These beginner-friendly yoga poses for 2 are a great way to get started and experience the benefits of practicing together.

Seated Cat-Cow

The Seated Cat-Cow pose is a gentle way to warm up your spine and synchronize your breath with your partner. Here’s how to do it:

Sit back-to-back with your partner, with your sits bones touching and your legs crossed in a comfortable position.
Place your hands on your knees or thighs, and take a few deep breaths together.
On an inhale, arch your back and lift your chest, bringing your shoulder blades together and your gaze up towards the sky (Cow pose).
On an exhale, round your back and tuck your chin to your chest, drawing your navel in towards your spine (Cat pose).
Continue moving through Cat and Cow poses, synchronizing your breath and movement with your partner.
Repeat for 5-10 cycles, then return to a neutral seated position.

Seated Spinal Twist

The Seated Spinal Twist is a gentle way to release tension in your spine and deepen your connection with your partner. Here’s how to do it:

Sit back-to-back with your partner, with your sits bones touching and your legs crossed in a comfortable position.
Place your right hand on your right knee, and your left hand on your partner’s left knee.
On an inhale, lengthen your spine and sit up tall.
On an exhale, twist to the right, bringing your right hand to the outside of your right thigh and your left hand to the inside of your partner’s right thigh.
Hold the twist for 3-5 breaths, synchronizing your breath with your partner.
On an inhale, unwind back to center, then repeat on the other side.

Back-to-Back Breathing

Back-to-Back Breathing is a simple yet powerful way to connect with your partner and cultivate a sense of shared presence and mindfulness. Here’s how to do it:

Sit back-to-back with your partner, with your sits bones touching and your legs crossed in a comfortable position.
Close your eyes and take a few deep breaths together, feeling your partner’s back rise and fall with each inhale and exhale.
As you breathe, try to synchronize your breath with your partner’s, so that you’re inhaling and exhaling at the same time.
Focus on the sensation of your partner’s back against yours, and the shared rhythm of your breath.
Continue breathing together for 5-10 minutes, or for as long as feels comfortable.

Partner Forward Fold

The Partner Forward Fold is a gentle way to stretch your hamstrings and lower back while building trust and communication with your partner. Here’s how to do it:

Stand back-to-back with your partner, with your feet hip-width apart and your arms by your sides.
On an inhale, reach your arms up overhead, lengthening your spine and reaching towards the sky.
On an exhale, fold forward from your hips, keeping your back straight and your core engaged.
Reach for your partner’s hands or wrists, and gently pull each other deeper into the fold.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
On an inhale, slowly roll up to standing, releasing your partner’s hands and bringing your arms back down by your sides.

Intermediate Partner Yoga Poses

Once you’ve mastered the beginner-friendly yoga poses for 2, you can start exploring more challenging and dynamic partner yoga poses. These intermediate partner yoga poses require a bit more strength, balance, and coordination, but they offer a fun and rewarding way to deepen your practice and your connection with your partner.

Double Tree

The Double Tree pose is a balancing pose that requires communication, trust, and teamwork. Here’s how to do it:

Stand facing your partner, about an arm’s length apart.
Shift your weight onto your right foot, and bring your left foot up to rest on your inner right thigh (Tree pose).
Reach out and take your partner’s hands, helping each other balance and find stability.
Once you feel steady, try to mirror each other’s alignment, so that you’re both standing tall with your spines straight and your shoulders relaxed.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your left foot back down to the ground and releasing your partner’s hands.
Repeat on the other side, with your right foot resting on your inner left thigh.

Partner Boat Pose

The Partner Boat pose is a core-strengthening pose that requires balance, communication, and trust. Here’s how to do it:

Sit facing your partner, with your knees bent and your feet on the floor.
Reach out and take your partner’s hands or wrists, helping each other balance and find stability.
On an inhale, lift your feet off the ground and extend your legs out in front of you, forming a V-shape with your body (Boat pose).
Keep your core engaged and your spine straight, and try to mirror each other’s alignment.
If you feel steady, try extending your arms out to the sides or overhead, maintaining your connection with your partner.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your feet back down to the ground and releasing your partner’s hands.

Partner Camel Pose

The Partner Camel pose is a heart-opening backbend that requires trust, communication, and flexibility. Here’s how to do it:

Kneel facing your partner, about an arm’s length apart.
Place your hands on your lower back, with your fingers pointing down towards your hips.
On an inhale, lift your chest and start to arch your back, reaching your hands back towards your heels (Camel pose).
Reach out and take your partner’s hands, helping each other deepen the backbend and find stability.
Keep your thighs perpendicular to the ground and your hips over your knees, and try to mirror each other’s alignment.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, bringing your hands back to your lower back and gently lifting your torso back up to a kneeling position.

Double Downward-Facing Dog

The Double Downward-Facing Dog pose is an inversion that requires strength, flexibility, and communication. Here’s how to do it:

Start in a tabletop position, with your hands and knees on the ground and your partner facing you.
Walk your hands forward and your feet back, coming into a Downward-Facing Dog pose with your hips lifted and your heels reaching towards the ground.
Have your partner come into a Downward-Facing Dog pose facing you, so that your heads are close together and your fingers are almost touching.
Press into your hands and feet, lengthening your spine and reaching your hips up and back.
Try to mirror each other’s alignment, so that you’re both creating a long, straight line from your wrists to your hips.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your knees back down to the ground and coming back into a tabletop position.

Advanced Partner Yoga Poses

If you’re an experienced yogi looking for a challenge, these advanced couples yoga poses offer a fun and exciting way to take your practice to the next level. These poses require a high level of strength, flexibility, and trust, so be sure to practice them with caution and always prioritize safety.

Flying Warrior

The Flying Warrior pose is a dynamic balancing pose that requires strength, flexibility, and trust. Here’s how to do it:

Start in Warrior III pose, with your right leg lifted behind you and your arms reaching forward.
Have your partner stand behind you and take hold of your right ankle with their right hand, and your right wrist with their left hand.
On an inhale, press into your left foot and start to lift your right leg higher, as your partner helps to support and lift you.
Keep your core engaged and your spine long, and try to maintain your balance and alignment.
If you feel steady, try extending your left arm forward and your right arm back, creating a “flying” sensation.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your right leg back down to the ground and coming back into Warrior III pose.
Repeat on the other side, with your left leg lifted and your partner supporting you.

Partner Wheel Pose

The Partner Wheel pose is a deep backbend that requires flexibility, strength, and communication. Here’s how to do it:

Start lying on your back, with your feet flat on the ground and your knees bent.
Place your hands on either side of your head, with your fingers pointing towards your shoulders.
On an inhale, press into your hands and feet and lift your hips up towards the sky, coming into Wheel pose.
Have your partner stand facing you, with their feet on either side of your head.
Reach up and take hold of your partner’s ankles, as they reach down and take hold of your wrists.
Press into each other’s hands and feet, helping each other deepen the backbend and find stability.
Keep your thighs parallel to the ground and your feet hip-width apart, and try to mirror each other’s alignment.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your hips back down to the ground and releasing your partner’s hands and feet.

Double Dancer’s Pose

The Double Dancer’s pose is a beautiful and challenging balancing pose that requires flexibility, strength, and trust. Here’s how to do it:

Stand facing your partner, about an arm’s length apart.
Shift your weight onto your left foot, and bend your right knee, bringing your right foot towards your right buttock.
Reach back with your right hand and take hold of your right foot or ankle, as your partner does the same on their side.
On an inhale, start to kick your right foot up and back, as you reach your left arm forward and up towards the sky.
Have your partner mirror your alignment, so that you’re both creating a beautiful, arching shape with your bodies.
Keep your standing leg strong and your core engaged, and try to maintain your balance and connection with your partner.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, lowering your right foot back down to the ground and releasing your partner’s hand.
Repeat on the other side, with your left foot lifted and your right arm reaching forward.

Acro Yoga Poses (Front Plank and Back Bird)

Acro yoga is a dynamic and playful style of partner yoga that combines elements of acrobatics, yoga, and Thai massage. These poses require a high level of strength, trust, and communication, so be sure to practice them with an experienced spotter and always prioritize safety.

Front Plank

The Front Plank pose is a foundational acro yoga pose that requires strength, balance, and trust. Here’s how to do it:

Have your partner lie on their back, with their knees bent and their feet flat on the ground.
Stand facing your partner, with your feet on either side of their hips.
Reach down and take hold of your partner’s hands, as they press their feet into your hips.
On an exhale, start to lean forward and straighten your arms, as your partner lifts their hips up towards the sky.
Keep your arms straight and your core engaged, and try to maintain your balance and alignment.
Have your partner keep their legs straight and their toes pointed, creating a long, straight line with their body.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, bending your elbows and lowering your partner’s hips back down to the ground.

Back Bird

The Back Bird pose is a more advanced acro yoga pose that requires flexibility, strength, and trust. Here’s how to do it:

Have your partner start in a seated position, with their legs extended in front of them.
Stand behind your partner, with your feet on either side of their hips.
Reach down and take hold of your partner’s hands, as they press their feet into your shins.
On an exhale, start to lift your partner up towards the sky, as they straighten their arms and legs and arch their back.
Keep your arms straight and your core engaged, and try to maintain your balance and alignment.
Have your partner keep their legs straight and their toes pointed, creating a beautiful, arching shape with their body.
Hold the pose for 3-5 breaths, synchronizing your breath with your partner.
Slowly release the pose, bending your elbows and lowering your partner back down to a seated position.

Remember, acro yoga poses require a high level of trust, communication, and skill, so be sure to practice them with an experienced spotter and always prioritize safety.

Tips for Practicing Partner Yoga

To get the most out of your partner yoga practice, it’s important to approach it with mindfulness, communication, and a spirit of playfulness. Here are some tips to help you practice couples yoga poses safely and effectively:

Before you begin practicing partner yoga, it’s important to have an open and honest conversation with your partner about your goals, expectations, and boundaries. Make sure you both feel comfortable and confident with the poses you’ll be practicing, and agree on a system of communication and consent throughout your practice^[11].

Some helpful communication tips include:

Using clear, concise language to describe sensations, alignment, and adjustments
Checking in with each other regularly to make sure you both feel safe and supported
Establishing a “safe word” or signal to indicate when you need to stop or modify a pose
Respecting each other’s physical and emotional boundaries at all times

Synchronizing breath

One of the key elements of partner yoga is synchronizing breath with your partner. When you breathe together, you create a sense of connection, rhythm, and shared experience that can deepen your practice and your relationship^[12].

To synchronize your breath with your partner, try the following:

Start by sitting back-to-back or face-to-face with your partner, and take a few deep breaths together
Notice the natural rhythm and pace of your partner’s breath, and try to match it with your own
As you move through poses together, continue to focus on your shared breath, using it as an anchor and a guide
If you find yourself getting out of sync, take a moment to pause, reset, and reconnect with your partner’s breath

Maintaining proper alignment

Proper alignment is essential for practicing yoga poses for 2 safely and effectively. When you practice with a partner, it’s important to pay attention to both your own alignment and your partner’s, and to make adjustments as needed to prevent injury and maximize the benefits of each pose^[13].

Some tips for maintaining proper alignment in partner yoga include:

Starting with a strong foundation, whether that’s your feet, hands, or sitting bones
Keeping your core engaged and your spine long and neutral
Avoiding any pain or strain, and backing off if a pose feels uncomfortable or unsafe
Using props like blocks, straps, or blankets to support your alignment and make poses more accessible
Communicating with your partner about any adjustments or modifications you need to make

Modifying poses as needed

Every body is different, and what works for one person may not work for another. When practicing partner yoga, it’s important to be willing to modify poses as needed to accommodate your own body and your partner’s^[14].

Some ways to modify yoga poses for 2 include:

Using props like blocks, straps, or blankets to make poses more accessible or comfortable
Adjusting the distance or angle of your body in relation to your partner’s
Taking a wider or narrower stance, or bending your knees more or less deeply
Skipping poses that don’t feel safe or accessible, or trying a different variation instead
Communicating with your partner about any modifications you need to make, and being open to their feedback and suggestions

Remember, the goal of partner yoga is not to achieve perfect poses, but to cultivate connection, trust, and playfulness with your partner. By modifying poses as needed and focusing on the journey rather than the destination, you can create a practice that feels safe, supportive, and joyful for both of you.

Safety Considerations

While partner yoga can be a fun and rewarding practice, it’s important to approach it with caution and mindfulness to prevent injury and ensure a safe and enjoyable experience for both partners. Here are some key safety considerations to keep in mind:

Knowing your limits and your partner’s

Before you begin practicing couples yoga poses, it’s important to have an honest conversation with your partner about your individual strengths, limitations, and concerns. This can help you choose poses that feel safe and accessible for both of you, and avoid pushing yourself or your partner beyond your comfort zone^[15].

Some questions to consider include:

What is your current level of yoga experience and fitness?
Do you have any injuries, health conditions, or other limitations that may affect your practice?
What are your goals and intentions for practicing partner yoga?
What poses or activities feel safe and accessible for you, and which ones feel challenging or uncomfortable?

By being open and honest with each other about your limits and needs, you can create a practice that feels safe, supportive, and enjoyable for both of you.

Warming up properly

Just like with any physical activity, it’s important to warm up your body before practicing partner yoga to prevent injury and prepare your muscles and joints for movement. A good warm-up should include a combination of gentle stretches, joint rotations, and breathing exercises to increase circulation and flexibility^[16].

Some simple warm-up exercises for partner yoga include:

Seated Cat-Cow stretches
Gentle neck and shoulder rolls
Seated forward folds and twists
Standing side bends and hip circles
Synchronized breathing exercises

By taking a few minutes to warm up together before your practice, you can help prevent injury, increase your range of motion, and create a sense of connection and shared intention with your partner.

Using props and supports when necessary

Props and supports can be incredibly helpful tools for practicing partner yoga safely and effectively, especially if you or your partner have limited flexibility, strength, or balance. Some common props used in partner yoga include:

Blocks: to support your hands, feet, or sitting bones in poses where you can’t quite reach the ground
Straps: to help you stretch and align your body in poses where you need a little extra length or support
Blankets: to cushion your joints, support your spine, or make seated poses more comfortable
Bolsters: to support your back, hips, or legs in restorative poses or deep stretches

When using props in partner yoga, it’s important to communicate with your partner about what you need and how to use the props safely and effectively. Make sure you both know how to adjust and position the props for each pose, and don’t hesitate to ask for help or guidance if you’re unsure^[17].

Practicing on a non-slip surface

Practicing yoga poses for 2 on a slippery or unstable surface can be dangerous and increase your risk of injury. To ensure a safe and stable practice, it’s important to choose a non-slip surface that provides good traction and support for your hands and feet^[18].

Some options for non-slip surfaces include:

Yoga mats: look for mats with a sticky or textured surface that will keep you from slipping, even when you sweat
Carpet or grass: if you don’t have a yoga mat, a clean, dry carpet or grass surface can provide good traction and cushioning
Beach towels: if you’re practicing on a hard surface like wood or tile, layering a beach towel under your yoga mat can provide extra cushioning and slip-resistance

When practicing partner yoga, it’s especially important to make sure you have enough space and traction to move safely and comfortably with your partner. If you’re practicing on separate mats, make sure they’re close enough together to allow for easy transitions and connections, but not so close that you risk slipping or colliding with each other.

By prioritizing safety and using props and supports when necessary, you can create a partner yoga practice that feels safe, supportive, and accessible for both you and your partner.

Partner Yoga Sequences

Now that you’ve learned some individual yoga poses for 2, it’s time to put them together into a sequence that flows smoothly and creates a sense of connection and shared experience with your partner. Here are some sample couples yoga sequences to try:

Short sequence for building trust

This short sequence is designed to help you and your partner build trust, communication, and connection through simple, accessible poses:

Back-to-Back Breathing (5-10 breaths)
Seated Cat-Cow (5-10 rounds)
Seated Spinal Twist (3-5 breaths each side)
Partner Forward Fold (3-5 breaths)
Double Tree (3-5 breaths each side)
Double Downward-Facing Dog (5-10 breaths)
Child’s Pose (5-10 breaths)

Energizing morning sequence

This energizing sequence is perfect for starting your day with a boost of energy and connection with your partner:

Sun Salutations (3-5 rounds each)
Partner Boat Pose (3-5 breaths)
Double Warrior II (3-5 breaths each side)
Double Dancer’s Pose (3-5 breaths each side)
Flying Warrior (3-5 breaths each side)
Double Downward-Facing Dog (5-10 breaths)
Seated Forward Fold (5-10 breaths)

Relaxing bedtime sequence

This relaxing sequence is designed to help you and your partner wind down and prepare for a restful night’s sleep:

Seated Cat-Cow (5-10 rounds)
Partner Forward Fold (3-5 breaths)
Double Pigeon Pose (3-5 minutes each side)
Double Reclining Bound Angle Pose (5-10 minutes)
Double Legs Up the Wall Pose (5-10 minutes)
Double Savasana (5-10 minutes)

Playful and challenging sequence

This playful and challenging sequence is perfect for experienced yogis who want to explore more advanced partner yoga poses and have fun with their practice:

Sun Salutations (3-5 rounds each)
Double Tree (3-5 breaths each side)
Partner Camel Pose (3-5 breaths)
Double Dancer’s Pose (3-5 breaths each side)
Flying Warrior (3-5 breaths each side)
Partner Wheel Pose (3-5 breaths)
Front Plank (3-5 breaths)
Back Bird (3-5 breaths)
Double Savasana (5-10 minutes)

Remember, these sequences are just suggestions, and you can always modify or adapt them to suit your own needs and preferences. The most important thing is to communicate with your partner, listen to your body, and have fun exploring the joys and challenges of partner yoga together!

Conclusion

Practicing yoga poses for 2 can be a wonderful way to deepen your connection with your partner, build trust and communication, and explore new ways of moving and breathing together. Whether you’re new to yoga or an experienced practitioner, there are plenty of partner yoga poses and sequences to suit your needs and preferences.

Recap of partner yoga benefits

Throughout this article, we’ve explored some of the many benefits of practicing partner yoga, including:

Improved communication and trust between partners
Increased physical and emotional intimacy
Enhanced flexibility, strength, and balance
Greater mindfulness and presence in the moment
Shared experiences of joy, playfulness, and connection

By incorporating partner yoga into your regular practice, you can cultivate a deeper sense of unity and understanding with your partner, both on and off the mat.

Encouragement to explore and have fun with the practice

Remember, partner yoga is not about achieving perfect poses or impressing your partner with your skills. It’s about exploring new ways of moving and connecting with each other, and having fun in the process!

So don’t be afraid to try new things, make mistakes, and laugh together as you navigate the joys and challenges of couples yoga. The more you approach your practice with a spirit of curiosity, playfulness, and openness, the more you’ll be able to enjoy the many benefits of partner yoga.

Reminder to prioritize safety and communication

Of course, it’s important to always prioritize safety and communication when practicing partner yoga, especially if you’re new to the practice or trying more advanced poses. Remember to:

Always warm up properly before your practice
Use props and supports when necessary to ensure proper alignment and comfort
Practice on a non-slip surface to prevent injuries
Communicate openly and honestly with your partner about your needs, limits, and concerns
Stop immediately if you experience any pain or discomfort, and consult a qualified yoga instructor or healthcare provider if necessary

By following these guidelines and listening to your body and your partner, you can create a partner yoga practice that feels safe, supportive, and enjoyable for both of you.

Key Takeaways

Partner yoga is a wonderful way to deepen your connection with your partner, build trust and communication, and explore new ways of moving and breathing together.
There are many partner yoga poses and sequences to suit your needs and preferences, from beginner-friendly poses like Seated Cat-Cow and Partner Forward Fold, to more advanced poses like Flying Warrior and Back Bird.
To practice partner yoga safely and effectively, it’s important to prioritize communication, alignment, and safety, and to use props and supports when necessary.
Remember to approach your practice with a spirit of curiosity, playfulness, and openness, and to have fun exploring the joys and challenges of couples yoga together!

So what are you waiting for? Grab your partner, roll out your mats, and start exploring the wonderful world of partner yoga today!

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