Benefits: If you have difficulty in regular boat pose because you don’t have the core strength to hold it, this pose is an excellent option – it does not require as much strength, and it also will not stress your hip flexors. Do not press your weight onto your head; instead, adjust your position so you do not strain your neck or shoulder, using your partner’s grip to deepen the shoulder stretch. Unclasp the hands to rise back to tabletop, then turn around to repeat on the second side. Just try not to kick your partner on the way down! The handstanding partner can slowly backbend, tucking her tailbone down to protect her lower back; and she might be able to lift the other leg up to match. Previously a dancer, Ashley has been practicing yoga for over 15 years and teaching for 5. Turn both your shoulders to the right and reach your right hand to your partner's left knee. Have your partner come into downward dog. It'll also force you to keep length in your front body, so your lower back will engage and be protected and the stretch will stay in your inner legs and rear thighs. If your lower back is tight, stand with your feet hips’-width apart; if you have a flexible back, stand with your feet together. Come into Table Pose, with your head towards your partner's head and your shoulders one arm's length from hers. Reach to take hold of your partner’s arms – you will be holding near their bicep. Partner yoga is new and exhilarating – remember riding your bike for the first time? You can also do this pose facing away from your partner, bringing your upper backs together to touch. The flyer should keep her front core engaged for support, and her back active for energetic lift. Seated MeditationSukhasana, Siddhasana or Padmasana. If you are very flexible, you can simply be touching toes. thisyear(); Enjoy! Note: If the inside palm can’t reach the floor, it’s completely fine to use a block, or both partners can place the inside forearm arm on top of the inside thigh instead of bringing the hand all the way to the ground. Lean forward with a straight spine, then allow your head to fall completely forward as you take hold around the back of your own feet to hold onto your partner’s feet. Hold for five deep breaths or more. The previous pose can also be done with your feet planted wide and pointed forward. Relax, smile and enjoy the pose. Once P2’s lower back is placed on top of P1’s tailbone, P2 extends legs to press soles of feet into the ground. [CLOSED] Win An Astalift Specialized Collagen Infusion AMS Facial Worth $108! Once supported in Plow, P1 enters Lotus legs, and is able to press the back body into P2’s torso to lift the arms off of the mat for upside down Levitating Lotus. Note: If P2 is a little wary of entering backbend, P1 can assist: Benefits: Standing backbends are pretty scary – falling backwards is terrifying and that’s kind of what you’re doing, especially if you lose balance or support. This exercise not only builds your friendship and bond, but it allows you to be adventurous and attempt poses you may otherwise have shied away from. This enables calmer bodies that can go more smoothly into meditation. Tip: if you are fearful of falling over or having trouble balancing, try this pose with one partner about 1’ from the wall, so there is a wall to push back into if you are losing balance. If you find you're knocking each other off balance, simply step a little farther away. Have your partner anchor your knees firmly, then tuck your tailbone down, firm up your stomach, and lift! Benefits: These are power planks! It’s okay to be a little higher or lower, as long as you are not holding directly on the shoulder or elbow (never put pressure on joints!). Keep your own right shoulder stable and safe by countering her pull a bit. Switch positions. 7 Foods That Reduce Bloating – and 5 That Cause It, How to Have An Orgasm During Sex (If You Have Trouble Climaxing). P1 places palms of hands on the back of P2’s tailbone or thighs (this will depend on P2’s height and distance. Place the soles of your feet together and grab each other’s forearms. Benefits: Hooking into your partner’s arm allows for a deeper shoulder and collarbone stretch. Sit facing your partner about three feet away. This is a fairly challenging pose in terms of spinal and hip flexibility, but holding it and coming into it are both a lot of fun. Begin in half hero’s pose with your right knee bent so that your right foot is flat on the mat, and your partner’s left knee is bent with the left sole on the ground to mirror your folded knee. Note: This is an advanced posture that only be attempted if P2 is capable of holding an inversion and releasing back into Bridge from the inversion, and if P1 is capable of bringing the shins to the floor – if P1 cannot reach shins to floor independently, entering this pose can cause serious injury to the back and neck. Lift your right arm up, lengthening the right side of your torso and shortening (not compressing) the left. This one's good for communication and plenty of fun. Stretches hamstrings and strengthens core. You can turn this into a more strengthening move by practicing moving in and out of squats in tandem. Squeeze hands to signal a finish, and pull each other slowly forward to exit the pose. You can have the same leg front or opposing legs – it doesn’t matter. Practicing yoga itself is such a rewarding practice, but practicing yoga with a partner can really make things even more enjoyable. If the crowns of your heads are crunching together, step a few inches back. You can also push with your forefeet to bring your partner's front hipbones closer to her knees, thereby deepening her hamstring stretch. Reach one arm forward and place it on her shoulder, followed by the other arm; then guide your chest downward to open your shoulders and heart. P1 begins standing. If you and your partner happen to try any of these poses and would like to be featured on our website, snap a photo and send it to us at [email protected]! Full Lotus Yoga | P2 brings the 2. But, aside from being a great picture, it’s also a great hamstring stretch! Remember to only go as far as you and your partner are comfortable with. Not to worry – intimacy isn’t only romantic or sexual – there’s also intellectual, experiential, and emotional intimacy, all of which can be applied and strengthened in partner yoga. Physical touch is pretty much as intimate as it gets (aside from a really great conversation, am I right?). Stand facing your partner and hold hands, with your right in her left and vice versa. The base should keep her hips and stomach strong and stable; wider elbows can help with lateral weight shifts. Partners lift opposite legs to be parallel to the floor, knees and toes facing toward the mat. Sit cross-legged back-to-back and lengthen your spine upward. You can also pull her farther than she'd be able to go on her own; just be mindful and stop at the point where her joints and ligaments limit the stretch. We created this site because we believe no matter how inexperienced you are, you CAN have fun being active and healthy, without sacrificing tons of time and money. Begin standing, facing away from your partner, feet hips-width apart, backs of your heels touching. Depending on your flexibility, you may need to move closer or farther away from each other. Partner A, support her ankle with left hand, shift your weight to the left and press your right foot firmly into your left inner thigh. (P1 lifts left leg up to Warrior III; P2 lifts right leg up to Warrior III – you can try lifting the same leg, but this will make balancing difficult). intellectual, experiential, and emotional intimacy. P2 stands directly behind P1, so P1’s back is touching P2’s front body, P1 extends arms upward as P2 gently squats to take hold of P1’s hands. Place your hands on each other’s shoulders. This can become less formal or more elaborate, and it can develop into a detailed ritual if so desired. For a more aggressive stretch requiring more balance from you and flexibility from her, you can stand and place your hands on her shoulders, then carefully step onto her inner legs. Begin in Chair, facing each other, at a distance so that when you extend your arms forward, you are able to grasp hands tightly. P1 begins in Hero’s pose. For a more challenging balance, stand with your right arm in front your partner's right leg, and lift your right leg up into her hand. Benefits: This is an excellent way to deepen your forward fold without fear of falling over – because your partner is holding you! Breathe – this is a deep pose for both parties. P1 begins in Chair. Coronavirus vs Cold Symptoms: How Do They Compare? Begin in preparation for side plank facing away from each other (approximately 6-12” apart), “tops to toes” – P1’s feet will line up with P2’s wrists. The flying planker must stabilize the core because the feet are not on solid ground anymore, while the base planker is supporting more weight than solo Plank. In addition, pressing into the top of the partner’s thighs allows the person into Shoulderstand to experience a release in the lower back that otherwise would not occur in standard Shoulderstand. Which one are y, News flash: The sold-out Under Armour Sportsmask w, You are stronger than you think. Bring your feet together, straighten your knees and lengthen out your heels; then push your navel towards the floor as you lift both legs up in sync with your partner. Benefit: This is a resting posture that gives you the opportunity to sync up breathing patterns with your partner to either start your practice, take a break, or on its own. Once you are at a 90-degree angle, where your torso is parallel to the ground, place your hands on your partner’s back, face down. Now step backward and farther backward, leaning forward in the process until both torsos and the extended arms are parallel to the floor. Lift up your right foot and reach it back, lifting at the hip and with the foot pointed and knee straight. It's a fun pose to play with. Join hands with your partner on both sides. From the regular chair pose, clasp your partner's right hand in your own right, and reach both left hands back. Also improves balance. Swing your arms up and to the right, leading your partner and turning so you're standing back-to-back. For reference, in this photo, P1 has their left foot in front and P2 has their right foot in front. You make keep your eyes closed or increase intimacy and connection by looking into each other’s eyes. Deepen the stretch by pushing your hips forward, while tucking your tailbone down to protect your lower back. In the instructions for these, instructions will refer to the partners as “P1” and “P2,”. Lay down on your back as shown, your body fully extended with the crown of your head touching your partner's. Bridge & Supported ShoulderstandSetu Bandhasana & Sarvangasana. Benefits: This partner backbend is a gentle assist to open your chest to allow for more flexibility in the upper back. Benefits: This pose is great for working toward forearm bridge – you don’t have to worry about going too deep and harming yourself because your partner is literally there to stop you from going too far!