5 fun moves for you and a partner

  • Trying two-person yoga poses can add more flexibility and stability to your practice.
  • A seated partner fold is a great stretch for your hamstrings when your partner is pulling you.
  • Stacking your bodies on top of each other in a downward dog can deepen the stretch.
  • Visit Insider’s Health Reference Library for more tips.

Regularly practicing yoga is a great way to build strength and increase flexibility – and trying two-person yoga poses can help take your workout even further.

For example, lung cancer patients who practiced yoga with a partner saw improvement in their flexibility as well as lower body strength after 12 weeks.

Adding a partner to your yoga routine can also give you extra stability in your current poses if you’re having difficulty. And it can be great for your emotional well-being.

“If you enjoy having a workout partner or want to strengthen a friendship or current relationship, couples yoga can help,” says Stephanie Mansour, certified personal trainer and yoga instructor.

Here are five easy yoga poses for partners that you can try.

1. Front bend of the seated partner

“The seated partner’s forward bend helps you and your partner push you towards greater flexibility while relieving stress and calming your body,” says Mansour.

To perform the seated forward fold, follow these steps:

  1. Sit on the floor with your partner and you face to face.
  2. You and your partner straighten your legs in front of you and spread them apart.
  3. Place the soles of your feet against the soles of your partner’s feet.
  4. Hold your partner’s forearms and lean forward at waist level, allowing your partner to gently pull you forward. “You should feel a burn in your hamstrings after holding on for a few seconds,” Mansour says.
  5. Change positions, with your partner now holding your forearms and leaning forward. “Pulling your partner forward will allow you to rest from the stretch and make the traditional front pleat more fun,” says Mansour.

2. Back to back chair pose

Perfecting the back-to-back chair pose requires effective communication between you and your partner. For this reason, the pose not only strengthens your quads and lower back, it also helps you build a stronger relationship with the person you are. you run… move with it, ”says Mansour.

Follow these steps to do the back-to-back chair pose:

  1. Stand back to back with your partner, leaning back against each other
  2. Along with your partner, slowly bend your knees until your thighs are parallel to the floor.
  3. Hold this pose for as long as you can comfortably. “Focus on balancing your own body and providing a stable platform on your back for your partner to balance,” says Mansour.

3. Double down dog

“The double down dog can be tough at first, but once perfected it can be a fun way to stretch the lower body while strengthening the upper body,” says Mansour.

The double down dog works like this:

  1. Your partner should start in a traditional downward dog pose, with hands and feet on the ground and buttocks up in the air forming a triangle.
  2. Place your hands flat on the floor, a few feet in front of your partner’s hands.
  3. Place your feet on your partner’s lower back and lift your butt upwards, creating a downward dog shape. “You and your partner should both feel a stretch in your lower body,” says Mansour.
  4. You can then try changing positions with your partner at the top.

4. Extended front leg pose

This pose is a great way to work on your balance and hamstring flexibility and can be adjusted to suit your level of experience.

The extended front leg pose works like this:

  1. Stand facing your partner at about a leg’s length.
  2. Lift your right leg up to your partner’s left hip and your partner should take your ankle in their left hand, holding your leg up.
  3. Your partner should do the same with their right leg, placing their ankle in your left hand.
  4. After holding the pose for a while, switch sides so that you are each holding each other’s left leg.

5. Backbend partner standing

The standing partner’s backbend is a great pose for stretching the lower back and chest, says Mansour.

Doing this pose with a partner can also give you extra stability. “Instead of relying on a surface or your own balance, this movement allows you to trust someone you trust to help you stay balanced throughout the movement,” says Mansour.

Follow these steps to perform the standing partner’s backbend:

  1. Start by standing in front of your partner so that your toes are almost touching.
  2. Grab each other’s forearms and lean back.
  3. Lift your chin up to gaze at the ceiling until you feel a stretch in your back and chest.

Insider’s takeaway

“As long as you are performing the movements with someone you are comfortable with, couples yoga is a great way to increase flexibility, strength, and communication,” says Mansour. Doing yoga with a partner can also give you extra stability in poses and help build strength.

“I recommend couples yoga to anyone looking for a change in their workout routine,” says Mansour.