Partner Yoga: Easy Poses for Couples to Try at Home
Connect and flow.
Like traditional or solo yoga, partner yoga, otherwise known as couples yoga, is a practice that involves poses, breath work, and meditation. The difference is it's two on a mat instead of one.
Partner yoga has several benefits and poses you can try with a sibling, a friend, or a romantic partner. To take us through this form of yoga and its unique requirements, we spoke to Mansi Maheta, a certified yoga and mindfulness teacher based in Germany.
The Expert
Mansi Maheta is a yoga and mindfulness teacher based in Berlin, Germany.
Along with over eight years of experience in yoga, she is a neurobiologist and is 590 hours yoga-alliance certified. She is also a certified holistic health coach and teaches yoga for mental health and for balancing energies in the body.
Benefits of Partner Yoga
Whether you're trying this out with a sibling, a friend, a parent, or a lover, partner yoga offers some excellent mental and physical benefits that solo yoga does not quite achieve.
Builds trust and communication
"Practising with a partner builds trust and communication, especially in poses where one person supports the other", Maheta states.
This increase in trust is because most poses in partner yoga are assisted poses, in which you have to lean into or support your partner through a pose. This also means there is a need to communicate with your partner, be it expressing your discomfort from a pose or sharing a significant, life-changing event while at it. Both of these areas require trust, so partner yoga helps build trust between couples.
Enhances flexibility and balance
"Partner yoga also enhances flexibility, strength, and balance as both people must work in sync, increasing mindfulness of each other's energy and movements," Maheta adds.
Poses in partner yoga usually require some leaning in or holding up, which improves both flexibility and balance at the same time.
Deepens emotional bonds
Unlike solo yoga, where emotional healing occurs in self, partner yoga helps improve and deepen emotional bonds between couples. Partner yoga can also be done from the comfort of your own home, making for a more intimate experience in a safe, comfortable space.
"The emotional bond that forms can be grounding and healing, providing a new layer of connection. Compared to solo practice, partner yoga can foster openness and emotional release, especially for couples or close friends", Maheta explains.
With these benefits, partner yoga is a beautiful way to share your time, fitness, and wellness with a partner of choice, while deepening your bonds with them.
Easy Partner Yoga Poses for Beginners
The Seated Spinal Twist
This pose involves sitting cross-legged on the floor with your right hand on the mat behind you and your left hand on your right knee, all while your back stays straight. It is beginner-friendly and helps release tension from your spine.
"The seated spinal twist also improves circulation and encourages openness and communication as you twist toward each other. It is best for couples or friends who are new to yoga. Also great for older couples or anyone looking to gently enhance their flexibility and relaxation", Maheta says.
The Double Camel pose
The double camel pose, or the partner ustrasana, involves facing your partner while kneeling and interlocking your arms by holding each other at the elbow. This intermediate-level pose is excellent for strengthening your core and toning your body.
"The partner camel pose stretches the hip flexors, abdomen, chest, and throat while strengthening the back and glutes. It opens up the heart chakra and helps with emotional release", Maheta adds.
If you and your partner have some yoga experience and are comfortable with backbends, Maheta says this is a good fit for you. This pose also helps encourage vulnerability, trust, and stress relief in a shared space.
Flying Bow Pose (Acro Yoga)
This advanced-level pose is perfect for couples or friends who are comfortable with each other and open to playful challenges. The pose requires bending your spine while holding your ankles with both hands, similar to a taut bow.
"The flying bow pose builds strength, confidence, and deep trust between partners. This acro-inspired pose strengthens the core and legs, requiring full engagement and focus from both participants", Maheta explains.
So, if you and your partner already have experience with yoga and are looking to deepen your bond or build trust while toning your body, Maheta vouches for the effectiveness of this pose.
Tips for Practising Partner Yoga
Partner yoga can be fun and fulfilling, but it can also get awkward and uncomfortable fast if proper steps are not taken. Here are some tested and trusted tips for practising partner yoga.
Listen to Your Body
While communicating with your partner, it's also crucial that you listen when your body is communicating.
"Talk openly about your comfort level with each pose. Always be honest if something feels uncomfortable and adjust as needed", Maheta advises.
Listening to your body is not just for your comfort but also your safety. It's important that the poses are appropriate for your level and that you are not in pain while practising with your partner.
Communication is Key
Partner yoga fosters communication, but communication is also needed before the pose.
"Approach each pose with care. Your partner's support is crucial, so always be present for each other physically and emotionally", Maheta adds.
Sync With Your Partner
"As with any yoga poses or style, syncing breath with movement is the key. Here, you are required to sync your breath with your partner's. It helps you stay grounded and connected, even in more challenging poses", Maheta explains.
Cultivating compassion and awareness for yourself and your partner with each movement and pose is also essential to partner yoga.
Have Fun With It
It's easy to get carried away in the heat of trying to achieve a pose, but remember to have fun and bond with your partner while you're at it.
"Partner yoga should feel light-hearted and fun. Embrace the process and don't worry about achieving "perfect" poses; instead, enjoy the journey and connection", she says.
