Partner Yoga Poses and Benefits for Connection, Strength and Trust

Exploring Partner Yoga Poses and Their Benefits

Yoga is often seen as an individual activity focused on personal growth and mindfulness. However, partner yoga builds connection, trust, and community. When two people come together to hold yoga poses, they must learn to support each other physically and emotionally through balance, communication, and breath.

Finding the Flow in Partner Yoga

Partner yoga requires cooperation, coordination, and reading body language. It takes time to find the rhythm with your partner. Being patient and moving slowly allows you to gauge alignment and make adjustments. The "base" holds space for the "flyer" to feel safe taking risks. Smooth transitions come with practice.

Building Trust

Many acrobatic yoga postures require a leap of faith in your partner. Spotting each other, providing a steady base of support, and maintaining communication builds confidence. That trust can carry over off the mat into better relationships as you understand each other's strengths and vulnerabilities.

Shared Accomplishment

There's a unique sense of communal success when you master something physically challenging with a partner. Completing an advanced pose through synchronized movement forges a cooperative bond. Partner yoga lets you draw motivation and inspiration from someone else's progress.

10 Beginner Partner Yoga Poses

Here are some accessible partner poses perfect for getting started:

Back-to-Back Seated Spinal Twist

Sit back-to-back with straight spines. Inhale as you rotate your torsos in opposite directions, then exhale twisting further using your partner as leverage. Keep shoulders pressed together.

Bound Lotus

In a seated position, place your feet into your partner's hip creases as they mirror you. Grasp hands tightly. Lean back slightly and lift chest to open hips and shoulders. Breathe deeply.

Supported Downward Facing Dog

The base partner stands in a wide stance with knees bent grasping the flyer's ankles. The flyer extends into a downward dog variation, allowing gravity to open the spine. Slowly move together.

Double Tree Pose

Stand across from one another raising the right foot and pressing the sole into your partner's. Hold hands tightly for balance. Shift weight from back toes to front heel. Switch legs while maintaining stability .

Rowing Boat Pose

Sit facing each other soles touching, knees bent. Leaning back and holding hands, straighten your legs synchronously. Create tension then powerfully pull with your arms while drawing knees back into the chest.

Inclined Plane

The base partner lies on their back with legs lifted. The flyer presses hands into the base's feet rolling onto their back supported at an incline. Work together to find the center of gravity.

Dancer's Pose

Stand side-by-side holding the inside hand. Shift weight onto one foot, bending that knee. Kick the free leg up behind, using your partner's steady grip for balance. Take turns holding the pose.

Inverted Staff

The base lies prone, pressing up into a Sphinx Pose with elbows under shoulders. The flyer places hands inside the base's feet, inverting the body into an upside down plank. Engage core and breathe.

L-Shape Handstand

The base stands wide, arms out. The flyer starts in downward dog then walks feet towards the base's hands. Lifting one leg up, use core strength to slowly bring the body parallel in an L-shape handstand.

King Dancer's Pose

Stand back-to-back and interlock arms. Bend the front knee as your partner uses their strength to help raise the free leg up. Use the connection through your arms and backs to sustain balance and alignment.

The Benefits of Two Person Yoga

Incorporating partner poses into your yoga routine provides many mental and physical rewards:

Builds Trust

A strong element of faith is required to climb onto a partner and rely on their support. Spotting each other fosters confidence in your ability to care for one another.

Improves Balance

Partner yoga keeps you focused and centered as you adapt to having another body influence your equilibrium. It strengthens stability muscles as you adjust your weight distribution.

Increases Flexibility

The leverage from a partner lets you sink deeper into stretches safely. Having resistance to press against opens tight areas allowing for greater range of motion long-term.

Strengthens Muscles

Holding postures that lift and suspend your partner's body weight helps build strength. The isometric tension and resistance training tones muscles quickly.

Teaches Cooperation

Synchronizing breath, balancing weight, and maintaining alignment requires cooperation. Listening and working together toward a shared goal develops empathy and support.

Boosts Emotional Bond

Moving through awkwardness and vulnerability together forges a heart connection. Accomplishing challenges as a unit also builds confidence that strengthens relationships.

Expands Comfort Zone

Trusting a partner to care for your physical/emotional safety gives the courage to expand boundaries. New perspectives come from experiences outside your normal solo practice.

Trying Partner Yoga Safely

While partner yoga can deepen trust and understanding between two people, it does involve risk. Some tips for minimizing injury include:

• Discuss health issues, limitations, or sensitivities beforehand
• Agree on a safe word to stop immediately if needed
• Start slow with simple poses focusing on alignment and technique
• Use padding under knees/elbows for extended contact with the floor
• Ensure the base is grounded before the flyer shifts position
• Keep verbal and non-verbal communication open throughout
• Don't push into pain or go beyond what feels right in that moment

Remaining present and attentive to your partner, while also respecting your own boundaries, creates a shared practice that is safe, supportive, and mutually beneficial for growth.

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.