They’re mostly beginner-friendly and super fun. Benefits of Partner Yoga Poses …
Cobra with ChairBhujangasana w/ Utkatasana. Bring your front arm forward to rest on top of your partner’s, palms will be at the top of the shoulders. Do not allow your lower back to arch as you lift. If you want to get seriously into acro yoga practice, make sure you do it safely: find a good teacher in your area, and use a spotter every time. Smile at your upside-down partner and hold hands or elbows if you like. Raise your right leg into your parter's left hand, and balance there with your knee straight and your foot flexed.
Press gently into each other’s thighs, but not too much – you do not want to cause knee strain. Support your lower back with your thumbs and keep your belly engaged, as you slowly lean back to place your head on your partner's right shoulder. 1.
Have your partner sit beside you in the same way, but facing the opposite direction, so your hips line up with her feet and vice versa. P2 takes hold of P1’s hands, leaning back to allow space to lift the legs off the mat and extend them on top of P1’s legs. Practising this pose together can be very intimate and it isn't suitable for all partners, but if both partners are on board it can forge a strong energetic connection and build feelings of trust.
Head To Knee / Revolved Head to Knee(Parivritta) Janu Sirsasana. If you have a less flexible back, get closer to your partner so that your feet line up with your partner’s ankles. Place your feet against her inner lower thighs, or inside her heels if she's more flexible, and gently but firmly pull her towards you.
Benefits: How many times have you heard your yoga teacher tell you “feel like you’re pressing back into a wall” or “feel like you’re between two panes of glass” as cues when you enter Triangle to keep you from swaying the hips backward and out of alignment? Have her lift her head and shoulders and reach her hands back, palms facing out, for you to hold.
P1 bends knees to bring them to the ears, bringing the shins and tops of feet to rest on the ground. Benefits: When you’re in Shoulderstand, it’s so important to never EVER turn your head that you literally never get a chance to see if your alignment of pelvis over shoulders is even close! Physical touch is pretty much as intimate as it gets (aside from a really great conversation, am I right?). Finally raise either leg until it's level as well. Engage the core to lift the tailbone to be in line with your shoulders, pressing into your partner’s back to assist. P2 literally forces your shoulders away from your ears so that you can achieve a relaxed neck.
From Triangle Pose, perform a synchronized movement of your hips and both of your arms as follows. Both partners need to trust each other and be very attentive to each other's movements, so this is a great exercise to build teamwork. Begin in Warrior II, facing each other, with the same foot forward (if you have your right foot forward, your partner will have their right foot forward). Your head is in line with your spine, eyes gazing at the ground. Have your partner rest in child's pose. Massage gu, 8 GREAT PREGNANCY EXERCISES FOR EVERY TRIM, Nutritionist @jesscording shares tips for what to. Slide your outside arm underneath your inside arm with your palm facing up. For a fun variation, walk closer to your partner and anchor your chest between their shoulder blades.
Walk your inside arm forward so that it’s extended over your head, palm pressing into the mat. P1 & P2 extend arms upwards to the sky and grasp hands. If you are very flexible, you can simply be touching toes. Once stable here, lift the second foot off the mat and press the soles of your second feet into each other – you will now be holding hands with both (all four) legs off the ground, both soles of your feet pressing into your partner’s soles.
Lean back as far as you can without releasing hands, and bring your right foot (partner’s left foot) off the mat so that your legs are at a 90 degree angle. This pose can be very soothing for both partners, and a yin-yang breath will suit it well.
Begin in staff pose, seated on the mat, legs extended long in front of you. Bend arms at the elbow so the palms meet behind your back in prayer, with the inside arms hooked. Revolving into stacked hips for half moon pose is pretty hard on the hip joint, but revolved half moon with level hips is safe and it's close by.
Remember to only go as far as you and your partner are comfortable with. Sit cross-legged back-to-back. (. Swing your arms up and to the right, leading your partner and turning so you're standing back-to-back.
Sit on the floor with your knees pointing upward and bent. Now lower yourself back into a squat-like position, keeping your toes further forward than your knees.
Begin in Chair, facing each other, at a distance so that when you extend your arms forward, you are able to grasp hands tightly. Once P2 has achieved palm placement, P1 enters Camel, pressing s torso upward and outward to achieve the backbend while supporting P2. If you have lower back pain or stiffness, keep your lower back engaged so your vertebrae don't expand too much at the back.
Note: If P2 is a little wary of entering backbend, P1 can assist: Benefits: Standing backbends are pretty scary – falling backwards is terrifying and that’s kind of what you’re doing, especially if you lose balance or support. Sit opposite each other and hold hands outside your legs.
You get to deepen the stretch, and the connection with your partner.
For a more challenging balance, stand with your right arm in front your partner's right leg, and lift your right leg up into her hand. Have your partner come into downward dog. You can also kneel behind her, gently guide her knees downward and slightly towards you, and press forward on your lower back with your chest or shoulder. Both partners can guide their shoulders towards their ribs and their elbows backward, thus bringing their torsos in line with their arms. You can also try wobbling or swaying to challenge you partner's kinesthetic communication and focus. From here, keep your grip on your partner as you rock back onto your upper back.
Have her reach back and take hold of her hands, keeping her palms facing away from each other. In the instructions for these, instructions will refer to the partners as “P1” and “P2,”. The trick is to rotate her hips the right way, by bringing your palms downward rather than forward. Assisted Backbends with BoatUstrasana/Dandasana/Padmasana & Navasana. This is commonly turned into a flow: inhale to seated, exhale to fold over P1; inhale to seated; exhale to fold over P2 – give it a try!
P1 begins in Seated Staff, legs extended straight out in front.
Enjoy. This move is difficult to learn well online, so pay close attention to what your partner likes and handle her with care. To see an advanced practice, check out this acro yoga video. It’s okay to be a little higher or lower, as long as you are not holding directly on the shoulder or elbow (never put pressure on joints!). Begin in easy pose facing away from each other so that your backs are pressing into one another. Thank you so much for sharing! Lean on each other’s back as you walk feet forward and lower your body towards ground in a squat.
Lengthen your left shoulder away from your left hip, without collapsing your right side. P1 begins in Plow Pose with arms extended overhead toward the toes. You can take the same pose facing her and pulling her forward, as in the previous three forward bends. Enough about the boring stuff… let’s get to the fun part – the practice! Extend the arms upward to the sky as you backbend gently to reach for your partner’s hands. Benefits: P2 is able to stabilize the pose with a little help from a friend – having a base instead of a wall is a little more helpful in guiding your alignment than, well, a wall that doesn’t talk. ????
This pose feels wonderful and is one of my all-time favorites. Try Yoga with a partner and combine your abilities for a deeper practice together. Begin facing your partner with your knees bent feet wide apart, both feet flat on the mat, your toes touching your partner’s.
On an exhale, extend your front arm upward and backward as you slide your back arm down the back leg to place on the back of the thigh.
Often in relationships, wires get crossed when one does not understand the other – or one is simply not listening to the other. As P2 presses soles of feet into P1’s thighs, P1 lifts up to bridge pose. Switch sides. P2 stands on shins, front body pressing into P1’s back. P2 brings the 2. You can also push with your forefeet to bring your partner's front hipbones closer to her knees, thereby deepening her hamstring stretch.
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