Yoga Poses For Two People: How To Do Yoga With A Partner

Intro: Partner yoga, an extension of traditional yoga, offers a unique way to build trust and harmony with another while enhancing physical and emotional well-being.

Key Takeaways:

  • Partner yoga involves synchronized poses that can be performed side-to-side, front-to-front, or back-to-back.
  • Communication, trust, and understanding of each other’s capabilities are vital.
  • Start with easy poses like the Seated Twist and Seated Wide-Legged Forward Fold, then progress to intermediate and hard poses.
  • Benefits include improved balance, focus, emotional bonding, and stress relief.
  • Safety is paramount. Start slowly, avoid sudden movements, and consult a doctor if you have medical conditions.

The ancient art of yoga has been used for thousands of years to help people establish harmony between the body and the mind. And a beautiful extension of yoga is partner yoga. Though traditionally, yoga is practised individually, there are yoga poses for two people as well, which can be jointly performed. 

What are partner yoga poses?

In yoga poses for two people, you can have anyone as your partner who has the same fitness and health goals as you.

Yoga poses for two people are assisted poses that are done in synchronisation with each other. These 2 person yoga poses can be done side-to-side, front-to-front, and even back-to-back. 

How do you do yoga with your partner?

Though they may look easy, yoga poses for two people can be challenging for some.

Wondering why?

There might be a lack of tandem, your health goals may differ, you may have read the poses differently, or one partner may be more aggressive than the other. 

So, how do you make the most of your session of yoga poses for two people?

Here are some tips from our experts to help you gain maximum benefits from 2 persons yoga poses:

  1. Always communicate your objectives and intentions to your partner before going ahead with yoga poses for two people
  2. Some couple yoga poses may require you to balance yourself or place your weight on your partner. The key here is to trust them completely.
  3. Understand that whoever maybe your partner for yoga poses for two, their body’s flexibility and strength will be different from yours. Appreciate these differences without judging your partner. 
  4. Since yoga poses for two people are quite different from traditional yoga, you need to expand your knowledge and awareness about the nuances of what is required from partners doing yoga poses for two people.


Which are some of the best yoga poses for two people?

Due to their ability to strengthen and challenge your bodies, some yoga poses qualify as the best couples’ yoga poses. 

Here is a list of yoga poses for two people and their correct techniques:

Seated easy yoga poses for two people

As the name suggests, seated couple yoga poses are done while sitting on the ground. They include postures such as crossed legs, twists, and forward folds. 

Our experts recommend the following easy seated two people yoga poses:

1. Seated twist: This is one of the best yoga poses for two people to strengthen the spine, improve digestion, and relieve lower back pain. Follow these steps:

  • Sit on the yoga mat back-to-back with your partner. 
  • Both you and your partner should exhale deeply and twist your spines to the right side. Your left hand must be placed on your right knee and the right hand should be on your partner’s left knee.
  • Look over your shoulder. 
  • Hold the pose for a second and repeat on the other side.
  • You can do 2-3 sets of 8-10 repetitions.


2. Seated wide-legged forward fold(akaPrasarita Padottanasana): This is one of the best two persons yoga poses that stretch your lower body muscles and promote your balance and stability. Follow these steps:

  • Sit on a yoga mat, facing your partner, and get into a wide-legged position. 
  • The soles of your feet must be touching each other. 
  • Extend your arms towards your partner and hold their forearms or wrists. 
  • Exhale deeply while you fold forward and your partner leans back or vice versa. 
  • Hold this pose for 5-10 seconds and switch the folding and stretching action.
  • You can do 5-6 sets of 8-10 repetitions.


Standing yoga poses for two people

Considered to be the building block of yogic practice, standing 2 persons yoga poses work on your lower body muscles and enhance their strength. 

Here are some of the best standing yoga poses for two friends or couples:

3. Standing forward fold pose: This is one of the best yoga poses for two people for reducing stress, stretching the spine, and toning belly fat. Here is how this is done:

  • Stand back-to-back with your partner while keeping your heels around a foot away from your partner’s. 
  • Exhale deeply and bend forward. 
  • Curl your hands around your legs to hold your partner’s arms. 
  • Stay in this pose for 7-10 seconds. 
  • Do 4-5 sets of 10-12 repetitions.


4. Tree pose: This is one of the best 2 persons yoga poses to improve your balance and coordination. It also gives a good stretch to your tendons and ligaments and enhances their strength. This is how partners can do this yoga pose:

  • Stand side-by-side with your partner. 
  • Extend both your arms on the inside above your head. Interlace your fingers. 
  • Now, bend your knees and place your foot against your inner thigh. 
  • Bring your palms outside and get them into the Namaste gesture.
  • You can do 5-6 sets of 6-8 repetitions.


5. Chair pose: This is one of the most beneficial couples’ yoga poses that work on your abdominals, hamstrings, quadriceps, and biceps and is a full-body workout. This is how two people can do this yoga pose:

  • Stand 2-3 feet away from your partner while facing them.
  • Hold each other’s wrists and breathe in deeply. 
  • Exhale and squat till your thighs are parallel to the ground. Use your partner’s body weight for resistance.
  • Try to lean your torso backwards slightly.
  • Hold the pose for a couple of seconds and return to the starting position.
  • Do 5-6 sets of 8-10 repetitions.


Intermediate couples’ yoga poses for two people

Once you have mastered the easy yoga poses for two people, progress to these intermediate level poses for added strength and endurance. 

Here are some of the most effective yoga poses for two people:

6. Double warrior pose: One of the most useful yoga poses for two people, which helps in making your abdominal muscles, legs, and back muscles stronger. It ranks amongst the top two person yoga poses medium for building stability in your entire body.

  • Stand around 4-5 feet away from your partner while facing them. 
  • Extend your arms while bending at the waist till your torso is parallel to the ground.
  • Lift one leg straight behind you. Remember the lifted leg must be opposite to your partner’s.
  • Grab your partner’s hands and hold the pose for a couple of seconds. 
  • Return to the starting position.
  • Do 2-3 sets of 8-10 repetitions.


7. Assisted Child’s pose (aka Balasana): This is one of the best yoga poses for two people that can be done with added weight. It gives your muscles a better stretch and makes them stronger. Follow these steps to perfect this yoga pose:

  • Get into the child pose by sitting on your heels and spreading the knees. The torso must be touching the ground between your legs and your arms must be stretched in front of you.
  • Your partner will then need to sit on your lower back and lay their back against your back. Their legs must be extended outwards. 
  • You can do 4-6 sets of 10-12 repetitions.


8. Double Dancer pose: One of the top yoga poses for two people, it strengthens your core, arms, and back. Follow these steps for doing this pose:

  • Stand facing your partner. You both should be 4-5 feet away. 
  • Both you and your partner must stretch one arm in the front and place it on the other’s shoulder. 
  • Your other arm must reach backwards to hold your ankle.
  • Gaze ahead and hold the pose for 5-10 seconds.
  • Do 3-4 sets of 4-5 repetitions.


Hard yoga poses for two people

You can try two persons yoga poses (hard) once you have mastered intermediate level poses. By giving your body different variations and challenges to meet, these couples’ yoga poses make you stronger mentally and physically.

Here are some of the best two persons yoga poses (hard) for you to try:

  1. Double plank: This is one of the most effective yoga poses for two friends if you want to improve metabolism and core strength. Here is how you can do this pose:
  • You or your partner needs to get into a high plank position. 
  • If you are in the high plank position, your partner will need to assume the same plank position on top of you, head to foot.
  • Stay in this hard yoga pose for two people for 5-6 seconds. 
  • Return to the starting position.
  • Do 2-3 sets of 4-5 repetitions.


2. Double Downward Dog pose: This is one of the best yoga poses for two people that improves your circulation and strengthens your upper body. Follow these steps:

  • Get into the downward dog pose and ask your partner to place their hands in front of you in the same direction.
  • Your partner should then lift their legs and place their feet against your lower back.
  • Hold the pose for a couple of seconds and return to the starting position.
  • Do 3-4 sets of 4-5 repetitions.


3. Flying superman pose: This balancing pose is one of the most useful hard yoga poses for two people that stretches your hamstrings and opens your shoulder muscles. Follow these steps:

  • First, lie flat on your back and make sure your soles are placed against the abdomen of your partner. 
  • Straighten your legs and lift your partner on your stomach. 
  • Let go of each other’s hands and hold the pose for 4-5 seconds. 
  • Do 2-3 sets of 3-4 repetitions.


What are the benefits of yoga poses for two people?

Now that you know the correct form and technique of the best yoga poses for two people, here is a roundup of their benefits:

1. Several 2 person yoga poses require you to lean on your partner and balance your body. This inculcates trust and support between you and your partner.

2. Yoga poses for two people require you to be in close touch with your partner. This fosters a sense of nurturing and emotional bonding between the two of you. 

3. Practising these two people yoga poses for kids makes them healthier and your bonding stronger with them.

4. Since while doing yoga poses for two, you are responsible for saving the other partner from injuries, it enhances your focus and concentration.

5. Since practising yoga reduces stress and anxiety, fun yoga poses for two help reduce relationship distress.


Fun yoga poses for two are a great way to take a break from your busy schedules and enjoy lighter moments together. 

  • Whether you are interested in two people yoga poses for kids or with your spouse, they can be done with anyone who shares the same fitness goals.
  • Two people yoga poses for kids help in inculcating healthy habits since their childhood. This turns them into balanced and well-rounded adults. 
  • One of the most important benefits of yoga poses for two people is that they don’t require an elaborate setup or investment in expensive gym memberships or equipment.


How to do yoga poses for two people safely?

 Whether you are doing beginner yoga poses for 2 or 2 persons’ yoga poses (hard), you need to be mindful of their unique techniques. Here are some things to keep in mind:

  1. Beginner yoga poses for 2 must always be learned from an experienced trainer to prevent injuries.
  2. Two persons’ yoga poses medium or hard must never be rushed into. Start slow and build your practice slowly.
  3. Never make sudden movements while doing two people yoga poses. Keep your movements smooth to prevent muscular strain.
  4. Never overstretch your body while doing two people yoga poses.
  5. Always incorporate a warm-up and cool down session in your routine when doing hard or easy yoga poses for two people.
  6. In case you or your partner suffer from any pre-existing medical conditions, never start doing fun yoga poses for two without talking to your doctor.


To wrap up, yoga poses for two people have amazing benefits in the long run not just for your health but also that of your relationship. To make the most of them, make sure that you keep your yoga routine varied and consistent. 

Commonly Asked Questions for Couple Yoga Poses

Beyond making yoga more engaging, FlexifyMe highlights how partner yoga builds connection and intimacy by practicing vulnerability through giving and receiving assistance, having to synchronize physically and verbally throughout flows. Studies show it can lower stress and anxiety better together by elevating mood via poses that stimulate circulation while incorporating bonding oxytocin-boosting touch. Our experts describe this makes it ideal for couples.

Poses like "Reclined Straddle with Strap Assist", "Partner Shoelace Pose” and “Seated Forward Fold with Support” let your partner provide gentle added traction that allows you to go deeper into stretches through resistance over time, opening tight areas like hips, hamstrings and shoulders. Cody's instructors recommend this gives "proprioceptive feedback about alignment" in folded postures as well, improving body awareness in splits and binds.

FlexifyMe recommends prenatal poses like "Supported Squat", "Double Tree" and "Back-to-Back Standing Pose" which provide stability and take pressure off the lower back as pregnant women experience shifting weight and joints loosening from relaxin hormone changes. Our experts advise these can be done safely throughout all trimesters to gently open hips and build strength for comfortable stability during delivery and postpartum.

Yoga Journal suggests trying balancing on each other in poses like "Side Plank With Foot Assist", using resistance bands for extra oppositional pull in seated twists, and transitioning basic assists like "Child's Pose" into more inversion prep like "Downward Facing Dog On Partner's Feet". Coordinate modifications gradually and communicate comfort levels frequently. 

Poses leveraging body weight like "Rowing Boat", partner resistance in moves like "Plank With Leg Lift Assist", and balance challenges such as "Side-By-Side Tree" all build functional strength safely together over time by distributing effort across four limbs with alignment guidance from your partner. Cody recommends these for amplifying strength training results.

Great intermediate partner yoga poses feature more balance and coordination, building from basics like "Legs Up The Wall" into prep poses for inversions like "Side-By-Side Downward Facing Dog". Others include syncing up for timing challenges in "Dancer Pose With Support" and learning to stabilize together in lifts like "Bird of Paradise". 

Soothing poses done together like "Partner Savasana" and gentle assisted stretches in "Reclining Hand-to-Big Toe Pose" promote relaxation as partners time breath, ease muscle tension and regulate their nervous system in unity. Joint release moves like "Seated Backbend Assist" also offer connection during passive opening, ideal for de-stressing through that drug-free high of yoga.

Poses leveraging close contact synchronization to develop balance together include "AcroYoga Squat", teaching how to stack weight smoothly, inversions like "Partner Headstand" learning to ground as a stable base, and creative challenges like "Eagle Pose" requiring heightened concentration between partners over time.

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Dr. Koshal Rathore
Dr. Koshal Rathore

With over 8 years of experience as a Yoga Therapist, I blend ancient Yogic wisdom with contemporary research to manage chronic pain and improve overall well-being. Holding a Master's in Yoga Therapy and currently pursuing a PhD, my expertise extends to areas like weight loss, flexibility, stress, diabetes, and prenatal care.

My research on the effects of Yoga on Musculoskeletal disorders was recognized in the 'UGC Care Journal'. As the Head of Yoga at FlexifyMe, my dedicated approach supports individuals globally, offering specialized online Yoga and Physiotherapy sessions, emphasizing a vision of a pain-free world.

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