Partner/Couple yoga is an excellent and one of the most fitness and best way to connect with a friend, your loved one or even a colleague while upgrading your flexibility, balance and trust among each other. In this article, we will teach you, that how to do partner yoga, or yoga for two people, all you will need is a comfortable, open space large enough for both you and your partner to practice together. You can use simply a yoga mat or simply work on a carpeted surface whatever suits you best.
Before you begin, find your partner. Your partner can be any size or experience level and that’s what’s beautiful about partner yoga the smaller person should be Partner A and the bigger person should be Partner B. If you and your partner are a draw, simply just decide who will be Partner A and who will be Partner B.
Let us begin by coming in seated. Sit back to back with your partner, with each of your ankles crossed.
You’re each sitting up tall: your spines are aligned and your posture is upright. This seated position establishes the structure of movements to come between the two of you, creating connection and balance in both. Take a moment to feel your partner’s presence and be prepared to move together, as you continue your practice together.
Table of Contents
Here are 10 Yoga Poses for Two People
1. Seated back-to-back
Let’s being with first step as seated position on your mat, sitting back to back with your partner. Cross your ankles and sit up tall so that your spines align, allowing you to lean your entire back, including the back of your head, against your partner’s.
Now, synchronize your breath with your partner. Start by exhaling everything from your lungs and then take a deep breath in through your nose and out through your nose. Continue breathing together feeling each others presence and using your breath to keep both of you grounded and calm throughout the practice. Remember you’ve got each other backs.
2. Cat/Cow
Now, for a seated cat cow: Partner B, tuck your chin in towards your chest and lean forward as you cave your chest, rounding through your back. Now Partner A, you lean back and open up through your chest, even leaning your head back, feeling a nice big stretch through your chest and shoulders. You can even open your arms if that feels good.
And then let’s switch: Partner A, tuck your chin in towards your chest, lean forward and cave your chest as your whole back rounds. Partner B, lean back onto Partner A, opening up through your chest, leaning your head back and even opening your arms if that feels good.
And let’s do it again. Partner B, tuck your chin, cave your chest and round your spine, while Partner A opens up taking a deep breath in. Then as you breathe out switch roles tuck your chin, cave your chest and round your spine while Partner B opens up, taking a deep breath in and then a full breath out.
3. Twists
In pose no. 3rd both of you twist to your left. Take your right hand to your left knee and place your left hand on your partner’s knee behind you. Turn gently through your shoulders and even your chin, feeling the twist through your spine. Take a couple of deep breaths here, relaxing your shoulders down and softening your jaw, while staying tall and lifted through the crown of your head.
When you are ready, return to center and switch sides. Then turn to your right and placing your left hand on your right knee and your right hand on your partner’s knee behind you. Stay tall to avoid caving forward, rolling your shoulders back as you twist through your shoulders and chin. Breathe deeply and release any tension you don’t need. No need to strain just be present and let the breath guide you.
4. Side Body Stretches
For a side body stretch, start by reaching your arms out to your sides, with your hands touching the ground. Then, lift one arm up into the air, focusing on one side to begin with. Aim to stretch the arm straight up, keeping your posture lifted rather than caving forward. Gently lean the back of your head slightly toward the upward arm to enhance the stretch. Remember to breathe deeply throughout the stretch, using your breath to create space and deepen the movement. Hold for a count of three, two, one and release.
5. Big Stretches
For a big stretch, Partner B begins by walking their hands forward, leaning forward from the hips, and gradually lowering their body toward the mat. Find a comfortable position where you can relax and let your head hang heavy. Meanwhile, Partner A leans back onto Partner B, opening through the chest and allowing the head to rest on Partner B’s back. If it feels comfortable, Partner A can open their arms out to the sides.
Both partners should relax into the position and deepen their breathing to release any tension. Communication is key in partner poses—ensure you let each other know if the stretch feels too intense or if you need more or less support. Adjust as needed to maintain comfort and connection.
6. Partner Plank
The sixth pose we’re going to discuss today is called the Partner Plank. Take a moment to preview the pose before starting.
Partner B, begin by coming into a plank position on the mat. You can always modify by lowering your knees to the ground if needed. Partner A position yourself by either grabbing Partner B ankles or placing your hands just past their ankles on the mat. Carefully step one foot at a time onto Partner B’s shoulders, ensuring you distribute your weight evenly. Once stable engage your core and hold your plank.
Take a deep breath and enjoy the teamwork! Hold for three two one. Slowly and carefully, Partner A lower your feet back to the ground to release the pose.
You can choose to repeat the pose or switch roles. If switching, Partner A will now move into the plank position, remembering they can modify with knees on the ground if needed. Partner B, carefully place your hands near Partner A’s ankles or on the mat, then step your feet onto Partner A’s shoulders.
Once balanced, hold your plank for three two one. Gently step down and release the pose.
Give each other a high five—great job on the Partner Plank!
7. Yogi Box
The Yogi Box is a fun and challenging pose that combines strength and coordination. Start in a partner plank position Partner B lies on their back with arms reaching straight up, while Partner A grabs Partner B’s ankles or places their hands on the mat outside Partner B’s legs. Partner A carefully places their ankles into Partner B hands.
To transition into the Yogi Box, both partners pike by hinging at the hips. Partner B engages their core to crunch up and press Partner A’s ankles upward, while Partner A lifts their hips over their shoulders, aiming to bring their legs parallel to the ground.
If this is too challenging, reverse the process by starting in the Yogi Box position. Partner B sits with legs straight out and arms up, while Partner A places their feet into Partner B’s hands and positions their hands on the ground. From there, practice moving between the Yogi Box and the plank.
Have fun exploring this pose! Stay playful and celebrate your progress as you build strength and balance.
8. Yoga Joke Time
Yoga Joke Time is a lighthearted activity to bring some fun and connection into your practice. Begin by sitting comfortably with your partner either cross legged or in a relaxed position. Take turns sharing your favorite yoga jokes or puns. Here’s an example to get you started:
Why don’t yogis ever get locked out of their houses?
Because they always have the right keys (peace)!
Encourage each other to laugh and enjoy the moment it’s a great way to ease tension and build a playful connection. You can even make it a game whoever laughs the hardest does a funny yoga pose! Keep it light, joyful and full of smiles.
9. Superman
The next position we’ll move into is the Superman pose. Take a look at the screen to preview what that looks like and some progressions towards it.
Partner B, lie on your back with your legs up towards the ceiling and knees bent. Partner A, walk around to Partner B feet and place your feet on their pelvis so that your feet are supporting Partner B pelvis. Now grab onto each other’s hands. Partner A, lean forward into Partner B and together you will slowly work on lifting Partner A’s feet off the ground. Take your time and move slowly. If it feels unstable, gently place Partner A back down onto their feet instead of tipping them over.
Bring lightness to the practice with your smiles and laughter, but still stay focused on safety and support. Partner A, if your legs are straight behind you, use the strength of your back to lift your legs up behind you. If you both feel comfortable, you can gently release each other’s hands. Partner B, keep your arms up to spot Partner A. Partner A, if you’re feeling strong, you can work your way into the final Superman position, reaching your arms behind you and lifting your chest.
Continue to explore and play in the pose. Remember to breathe deeply, and when you’re ready, gently lower down and place Partner A back on the ground.
Partner B, bend your knees into your chest and hold onto your knees for a full wind pose. If it feels good, rock a little side to side. Partner A, place your hands on Partner B’s shins and take a deep forward fold with your feet a little wider than the mat. Take a few deep breaths to reset.
Next, we’ll repeat the Superman pose. You can either keep Partner B on the ground with Partner A flying for another attempt or switch roles. If switching, Partner A, lie on your back with your legs up toward the ceiling and knees bent. Partner B, walk around and place your feet on Partner A’s pelvis. Grab each other’s hands, make eye contact, and slowly work together to lift Partner B off the mat. Partner B, use the strength of your back to lift your legs behind you. You can stay here, breathing and enjoying the sensation of flying, or slowly release your hands. Partner A, keep your arms up to spot or reach your arms to grip the ground.
Partner B, experiment with variations by reaching your arms back or bringing your hands together at heart center. Whatever you do, move slowly and mindfully. Smile, laugh, and enjoy the practice.
When you’re ready to come out, slowly lower down. The bottom partner can pull their knees into their chest for wind pose, and the standing partner can come into a forward fold, holding onto their partner’s shins to stretch through the shoulders and chest.
10. Seated Namaste
Sit cross legged with knees together. Sit on a pillow or folded blanket if sitting like this is uncomfortable. Gently place your hands down into your lap, sitting up tall and relaxing your shoulders. Make eye contact with your partner and silently look into their eyes saying thank you for being there with me today. Bring your hands in toward each other at heart center and breathe in and out deeply. Feel grateful in this quiet moment to be in the company of your partner and to feel your connection to them.
Also Read : How Somatic Yoga Improves flexibility, reduces stress and Supports Weight Loss
Daily Partner Yoga Chart for 10 Poses
Strengthen Your Bond, Flexibility, and Trust Together
Pose 1: Seated Back-to-Back
- Description: Sit back to back with crossed ankles. Align your spines, synchronize breathing, and connect.
- Time: 3-5 minutes
Pose 2: Cat/Cow
- Description: Kneel facing your partner, hands on the mat. Inhale for Cow (arch back), exhale for Cat (round back).
- Time: 3 minutes
Pose 3: Twists
- Description: Sit back to back. Twist to the right while your partner twists to the left, holding opposite hands.
- Time: 2 minutes per side
Pose 4: Side Body Stretches
- Description: In Pose 4 Sit cross legged then extend your arms overhead. Lean to the right and your partner leans to the left.
- Time: 2 minutes per side
Pose 5: Big Stretches
- Description: Sit facing each other hold hands. Take turns leaning forward for a deep stretch.
- Time: 3 minutes
Pose 6: Partner Plank
- Description: One partner in plank position and while the other places their feet on their partner’s back, also in a plank.
- Time: 2 minutes (Switch after 1 minute)
Pose 7: Yogi Box
- Description: Sit facing each other, feet touching. Hold hands and gently push each other to lean forward and back.
- Time: 3 minutes
Pose 8: Yoga Joke Time
- Description: Sit in a simple seated posture and take turns sharing a joke. Enjoy laughter and relaxation together.
- Time: 2 minutes
Pose 9: Superman
- Description: One partner lies face down. The other holds their hands, lifting legs into the air for a “flying” Superman pose.
- Time: 2 minutes per partner
Pose 10: Seated Namaste
- Description: Sit back to back. Bring hands to heart center and finish the practice with a shared moment of gratitude.
- Time: 1-2 minutes
Gear Required to Perform Partner Yoga
Here are some important gears that are required to perform couple yoga
- Yoga Mats A comfortable yoga mat provides the right support and grip, ensuring safety during the practice.
- Props Yoga blocks and straps are great for helping each other in more complex stretches.
- Comfortable Clothing Required Light, stretchy clothing to allow full range of movement.
- Water and Towel Staying hydrated and having a towel nearby can make the session more comfortable.
Common Mistakes in Partner Yoga and How to Avoid Them
This section can address common errors people make during partner yoga and how to correct them:
- Forcing the Pose: Remind readers that it’s important to listen to their bodies and not push too hard into any pose.
- Lack of Communication: Encourage frequent communication to ensure both partners are comfortable with each movement.
- Unequal Effort: Emphasize the importance of sharing the work equally in partner poses to prevent injury or imbalance.
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Jordan Lee – Yoga & Mindfulness Expert
Jordan Lee is a certified yoga instructor and mindfulness coach based in the U.S with a unique blend of expertise in both traditional yoga practices and modern mindfulness techniques. With over 10 years of experience, Jordan specializes in Vinyasa yoga, restorative yoga and meditation. He has a passion for helping individuals cultivate mental and physical balance by combining mindful movement with breathwork. Jordan’s articles focus on accessible yoga practices, mindfulness for stress reduction building mental resilience and how yoga can be a transformative tool for personal growth and well being.