25 Easy Yoga Poses to Do with a Partner, Friends, or Kids

Easy Yoga Poses for Two People

Practicing yoga with a partner can be a fun way to bond and motivate each other on your fitness journeys. Many classic yoga postures can easily be adapted for two people to perform together.

Doing yoga with a friend, significant other, or family member allows you to help correct each other's alignment, increase flexibility, and gain strength. Pair poses also build trust and spiritual connections.

Here are some of the best easy yoga poses for two people along with their benefits and tips for proper form.

Partner Benefits of Yoga

Sharing your yoga practice with someone else offers many advantages:

• Motivation: Keep each other consistent with your workout routines.
• Support: Help each other get deeper into poses safely.
• Balance: Use each other's weight to improve difficult balance postures.
• Bonding: Build a deeper spiritual and emotional connection.
• Fun: Add some enjoyment to your normal solo yoga routine.

Doing yoga with a partner allows you to try more challenging postures you may not be able to do alone. Just make sure you are evenly matched in size and strength.

Yoga Poses for Two People

Here are some of the best partner yoga poses to try:

1. Double Tree Pose (Vrksasana)

Tree pose improves balance, strength, and concentration. To make it a partner posture:

• Stand side-by-side a few feet apart facing the same direction.
• Shift weight onto one foot and lift the other foot up, pressing it against your inner thigh in tree pose.
• Reach your top arm up and other arm out to the side for balance.
• Hold hands with your partner for support if needed.
• Hold for 30-60 seconds per side.

2. Seated Forward Bend (Paschimottanasana)

Forward folds stretch the back of your legs and spine. To do it with a partner:

• Sit facing each other with legs extended, feet pressed together.
• Inhale, reach arms up, then exhale and fold forward over your legs.
• Clasp hands with partner and pull gently to deepen the stretch.
• Hold for 10 breaths then switch and repeat.

3. Double Downward Dog (Adho Mukha Svanasana)

Downward facing dog pose builds strength while stretching the whole body. To perform with a partner:

• Start in plank pose side-by-side a few feet apart facing the same direction.
• Lift hips up and back into downward dog together.
• Walk hands out wider if needed to keep hips from touching.
• Press palms firmly and pedal out legs to stretch calves and hamstrings.
• Hold for 5-10 breaths.

4. Partner Camel Pose (Ustrasana)

Camel pose opens up tight hip flexors and chest muscles. Try this partner variation:

• Kneel back-to-back in the middle of your mats.
• Reach back and hold hands with partner.
• Inhale, then exhale and slowly arch back, pressing hips forward.
• Keep hips stacked over knees and keep chin tucked as you deepen the backbend.
• Hold for 3-5 breaths then slowly rise back up.

5. Double Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose strengthens your glutes, back, and hamstrings. To do it with a partner:

• Lie on mats side-by-side facing up, a few inches apart.
• Bend knees and place feet hip-width on floor, arms by sides.
• Inhale and lift hips up into bridge, keeping shoulders on mat.
• Interlace hands with partner for stability and balance.
• Hold bridge for 8-10 breaths before lowering down.

6. Partner Boat Pose (Navasana)

Boat pose tones the core and improves balance. Try this partner variation:

• Sit facing each other with knees bent feet on the floor.
• Hold hands tightly and lift feet to straighten legs into boat pose.
• Engage core and sit tall, using partner for balance.
• For added challenge, let go of hands and hold pose with legs hovering.
• Hold for 20-30 seconds, then lower back down and switch sides.

7. Double Lord of the Dance (Natarajasana)

Lord of the Dance pose improves balance and leg flexibility. To do it together:

• Stand side-by-side facing the same direction about 3 feet apart.
• Shift weight to left foot and lift right knee up, grabbing it with right hand.
• Straighten right leg out to the side and wrap left arm around for balance.
• Work together to hold the posture without wobbling.
• Hold for 20-30 seconds, then switch sides.

8. Partner Head to Knee (Janu Sirsasana)

Head to knee pose stretches the back of your legs. Try this partner variation:

• Sit facing each other with right leg extended, left knee bent.
• Reach forward over right leg, clasping hands with partner.
• Gently pull on each other to intensify the stretch.
• Keep back straight and hinge forward from hips only.
• Hold for 30-60 seconds, then switch legs.

9. Double Reclined Twist (Supta Matsyendrasana)

Twists release tension in your back and hips. Do this reclined twist together:

• Lie on backs side-by-side with arms out like a T shape.
• Bring right knee up to chest and twist right, dropping knee across body.
• Reach right hand to partner's left hand. Grasp tightly and pull gently to twist deeper.
• Hold for 30-60 seconds, then switch sides.

10. Partner Dancer's Pose (Natarajasana)

Dancer's pose improves balance and opens the chest. Try this partner variation:

• Stand facing each other about 3 feet apart.
• Shift weight to left foot and bend right knee, grabbing ankle with right hand.
• Slowly straighten right leg up behind you, keeping hips squared.
• Press right foot into partner's palm for balance and support.
• Hold for 15-30 seconds, then lower leg and switch sides.

Partner Yoga Poses for Beginners

Just starting out with yoga? No problem! Here are some easy partner yoga poses:

1. Supported Downward Dog

Downward dog can be difficult when first starting yoga. Have your partner help support you:

• Start on hands and knees, partner standing behind you.
• Tuck toes, send hips up and back into down dog.
• Have partner place hands lightly on your hips/lower back for support.
• Engage core and press palms firmly into mat.
• Partner can help adjust alignment and take some weight.

2. Double Seated Twist

Seated twists release tension in the spine and hips. An easy variation for two:

• Sit facing each other, cross right leg over left (half lotus).
• Reach right hand outside left knee, left hand behind back.
• Clasp left hands together, right hands together.
• Use partner as leverage to gently twist deeper.
• Hold for 5 breaths, then twist to other side.

3. Legs Up the Wall

This restorative pose reduces fatigue and swelling. Do it together:

• Sit facing a wall side-by-side about 6 inches away.
• Lie back, swing legs up wall, and scoot hips close to wall.
• Relax arms by sides, palms up. Breathe deeply together.
• Partner can provide support or light foot massage.
• Hold pose for 2-5 minutes.

4. Double Pigeon Pose

Pigeon pose opens tight hips and groin muscles. An easy partner variation:

• Sit facing each other, bend right knee across body into pigeon.
• Partner places one hand on right shin, other hand on left knee.
• Gently press down on front leg to deepen stretch.
• Chest stays lifted, back straight. Hold 30-60 seconds per side.

5. Partner Puppy Pose

Puppy pose stretches the upper back and shoulders. Work together:

• Kneel facing each other, walk hands forward, lowering chest to floor.
• Let forehead rest on ground, arms extended in front.
• Partner gently presses down on mid-back to deepen chest stretch.
• Hold for 30-60 seconds, then switch places.

Partner Yoga Poses for Kids

Doing partner yoga with your kids is a great way to exercise and bond. Here are some easy poses to do together:

1. Double Tree Pose

Stand side-by-side and shift weight to one leg, lifting the other foot onto inner thigh. Reach top arm up and hold free hands for support.

2. Row Boat

Sit facing each other with knees bent, feet lifted. Hold hands tightly and pretend to row a boat in sync.

3. Back-to-Back Seated Twist

Sit back-to-back, bend knees in towards chest, twist right and hold hands. Gently twist towards each other.

4. Partner Down Dog

Child does down dog while parent stands behind for support. Press palms firmly and hips up towards ceiling.

5. Double Tree Hug

Stand facing each other, arms out to sides. Bring arms together in front of chest in a tree hug embrace.

Yoga Poses for Couples

Doing yoga with your significant other is a great way to bond and increase intimacy. Here are some romantic poses for couples:

1. Partner Camel

Kneel back-to-back, reach arms behind to hold hands and press hips forward to deepen camel pose together.

2. Double Bridge Pose

Lie side-by-side, lift hips up into bridge pose, and hold hands for balance and connection.

3. Yin Embrace

Sit facing each other, legs wrapped around partner in lotus position. Hug each other close and breathe deeply.

4. Forehead Touch

Sit comfortably facing each other, close eyes, lean in, and gently press foreheads together while breathing slowly.

5. Back-to-Back Heart Opener

Sit back-to-back, bend one knee over the other into a twist, clasp hands behind back and open chests together.

Tips for Practicing Partner Yoga Safely

To get the most out of your partner yoga practice, keep these safety tips in mind:

• Choose a partner at a similar skill level and body size/strength.
• Talk through poses beforehand so you both understand the technique.
• Move slowly, listen to your body, and don't force any poses.
• Maintain alignment - don't hyperextend joints or sacrifice form.
• Spot each other to prevent injury if trying challenging balances.
• Respect each other's limits and stop a pose if it doesn't feel right.
• Keep verbal and physical cues encouraging, not demanding.

Partner yoga is meant to be a shared experience that makes you feel connected. Have fun, be safe, and enjoy the journey together!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.