Yoga in pairs: 15 simple postures to enjoy the practice

Pair yoga can be healthy and fun at the same time. According to instructor Juli de Matos, the presence of another person can help support postures. In addition, there is an energetic exchange that creates a connection and strengthens trust and complicity between them. Want to know more? Check the article.

15 exercises to do yoga in pairs

There are some specific yoga techniques that use elements of acrobatics and bring balance and strength. As in a dance, this is an improvisation activity that requires dedication and care. So, know some postures you can do with your friend, partner or family member.

1. square

This double yoga practice helps stretch your leg muscles, strengthen your abs, back, and arms, and reduce muscle tension. In addition, it improves lymphatic drainage and improves blood circulation. However, it should only be performed by participants with a more advanced level, as the degree of difficulty is a little higher.

2. Feet together

In this posture, the feet and legs are the base of support for the body, including in an energetic way. Here, the pairs are seated facing each other, with hands and soles of the feet together, serving as support. This is a time when partners can find firmness and balance in each other.

3. Tree Posture

Start the practice standing, one next to the other, with one of the knees bent, sole of the foot on the thigh and hands together in front of the body. This position helps to flex the inner thigh muscles and improve posture. If you can’t bring your foot to a higher position, place it on the contralateral ankle.

4. Warrior 2

Warrior 2 can also be performed independently or in pairs. Here the knee will be bent, with the trunk facing forward and the head to the side. The benefits are varied, such as stretching the lower limb, activating the glutes, quadriceps femoris and hamstrings. In addition, the arm muscles will also be activated, so that posture is maintained.

5. Sitting back twist

Here the pairs should sit on their backs and then slowly twist their torso to opposite sides. Then place your hand on your knee for more balance. The straight back pose helps to align the chakras and energies that pass through the central region of the body. In addition, it brings an energy balance when positioning the spine.

6. Dog looking down

This pose is also quite easy and can be done with your partner at your side. Standing up, place both hands on the floor and raise the glutes to the ceiling, pushing the body backwards. Unload all the weight on the lower limbs. You will notice an improvement in the lower limbs, an activation of the back muscles, among other benefits.

7. Bow rest/posture

The resting position is meant to interact with your partner’s energy and make resting a little more dynamic. You should sit on your calves and lean your body forward. The partner will extend the whole body over yours, in the bow pose. It is meant to strengthen the heart.

8. Plank posture

The plank pose is perfect for making the body stronger and working the abdomen and spine region. It brings more balance, reduces the chances of injuries and even brings more motivation to practitioners.

9. Net posture

The hammock pose has the effect of decreasing back pain and adjusting the curvature of the spine. It also increases the activity capacity of the lungs and stretches the chest muscles. It is worth noting that it should be performed by those who already have a little more experience.

10. Force posture

The benefits of this practice are strengthening the back, arms and stretching the spine. It opens the chest and helps with shoulder mobility, as well as strengthening legs and toning muscles. The pose can be easily performed in double yoga and does not require practitioners to be advanced.

11. Bridge posture

The feet and hands should be supported on the floor, with the trunk elevated in the supine position. The bridge stretches the arm and forearm muscles, activates the glutes, triceps and hamstrings. In addition, this posture helps to give more stability to the arms.

12. Standing Stretching

This is one of the first poses that should be done by anyone who wants to stretch more deeply. Here the participants stand with their backs to each other, and holding hands, lean their bodies forward. This position stimulates the kidneys, nervous system and adrenal glands. In addition, it helps to strengthen the cardiovascular, respiratory system and lung capacity, also helping with metabolism.

13. Half lotus pose

This practice has several benefits, such as strengthening the knees, hips and calves. It also tones the thigh and strengthens the spine. People who have knee problems can benefit greatly.

14. Double Equilibrium

This is one of the balancing postures that build trust with your partner. It aims to unite opposing energies around a similar goal for both participants.

15. Posture for Meditation

Meditation helps to reduce stress levels and improve memory and concentration. In addition, pairs who often practice together develop a greater tolerance for each other and more emotional balance.

Now that you know some postures that can be done in pairs, how about putting them into practice today? Undoubtedly, double yoga tends to bring many benefits to those who practice it. It contributes to the improvement of relationships and even helps to give more strength to the body.

Couple yoga videos

Paired yoga is not only a healthy activity, it is also very peaceful to be performed with the people we love. So, learn a little more about the advantages of practice in these videos that we have listed for you.

yoga for the heart

One of the biggest benefits of buddy yoga is increasing the connection between the participants. So, follow this short video and learn about the good sensations that this practice brings to the heart and mind.

Balance, connection and stretching

Exercises can bring balance, help stretch body parts and even promote greater proximity between the pair. So, shall we start the practice?

Yoga for couple

If you need a moment of connection and relaxation as a couple, check out this video prepared for couples. He can help you deepen the relationship by building trust.

Yoga is a practice that can be performed both accompanied and alone. And if you like activities that are good for the body and mind, also discover how to enjoy the benefits of Pilates at home.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.