Four Partner Poses to Try

Yoga is always fun, but it’s EXTRA fun when you practice with a friend. So grab a yoga-buddy and give these a try!

Seated Spinal Partner Twist (Level: Beginner)

• Start by sitting in sukasana back to back - both you and your partner will cross your shins, widen your knees and fold each foot beneath the opposite knee  

• Scoot close so your sit bones are touching 

• Gently press your upper back in to one another. Place one hand on your partner’s knee and the other towards your twisted knee

• Both partners take a deep breath in to lengthen their spines, then exhale to twist in opposite directions

• Let your partner know how the twist feels to either increase or decrease the depth of the twist. Hold the twist for 3-5 breaths and then switch directions

Double Boat (Level: Intermediate) 

• Sit opposite your partner, with about a half legs distance between both people 

• Grasp your partner’s hands on the outside of your legs. Bend your knees and start to place the soles of your feet together

• The key to this posture is communication - both partners need to let each other know when they are ready to fully straighten their legs in to full boat pose

• Work to find balance wit your partner on both of your sit bones, and slowly straighten their legs for boat pose

• Both yogis start to gaze up, draw their low backs in and engage their abs for 3-5 breaths 

Partner Warrior 3 (Level: Intermediate)

• Get ready for a fun trust exercise with your partner! Start by paralleling your grounded feet in opposite directions of one another

• One partner slowly starts to transition their torso forward in to Warrior 3. Once the first partner is stable, the second partner transitions in to Warrior 3 too 

• Both partners begin to wrap their arm towards the inner thigh of their partner then grasp their partner’s calf 

• To maintain balance, press your hipbones in to one another and slightly micro-bend both of your knees. 

• Challenge yourselves to hold for 3-5 breaths, then let your partner know when you are ready to release so you can both slowly come in to a forward fold 

Flying Warrior (Level: Adventurous)

• Talk to your partner about which partner is the base and which one will fly. Both are going to require a lot of strength! 

• The base partner will lie on their back with bent knees and feet towards the sky 

• Have the flyer stand in front of the base, place their stomach on to the soles of the partner’s feet and clasp their hands

• The flyer will find a “sweet spot” on their abs as they lean in and the base slowly starts to straighten their legs 

• Once lifted, both partners need to engage their abs and their quads a ton

• If both partners feel comfortable and safe, try releasing the hands and really soar for 3-5 breaths