Pair yoga: what it is, exercises and poses for beginners

Have you been looking for a way to connect with another person or learn to better understand the feelings of others? Then you have found it! Yoga is a way not only to yourself, but also to others. Pair practice will allow you to achieve the desired results, and we will tell you more about its benefits.

yoga instructor

“Pair yoga should be practiced to strengthen the relationship with the person you care about, to learn to feel not only yourself, but also the other, going beyond your own body and expanding the boundaries.”

Índice

What does practicing couples yoga provide?

Pair yoga as a separate type of practice has appeared relatively recently, but has already proved to be an excellent tool for learning about yourself and the other person. The body is a guide of our soul in this world, a connection with the environment and people. The essence of couples yoga is to strengthen the bodily and spiritual contact by performing asanas together. After all, to keep a stable position, you need to be able to feel not only your own body, but also the body of your partner.

Besides, we always have some emotions, if we don’t express them, they linger inside and don’t go anywhere. Pair yoga helps to live together unexpressed emotions and feelings, to dive deeper and realize that we are all one, to feel the power of unification. Due to psycho-emotional relaxation, stress and tension relief, the level of hormones responsible for good mood and libido rises in the blood.

During couples practice, the hormone oxytocin, which is responsible for affection, begins to be produced, and thus helps to establish a relationship in a couple, whether it is a friendly or romantic union. Through couples yoga in love relationships, intimacy is improved and emotional bonding is strengthened.

Benefits of couples yoga

Strengthens interpersonal relationships, brings people closer together, because when performing asanas it is necessary to trust the other person, to drop the bodily armor.
Develops emotional intelligence.
Improves mood, relieves stress, helps prevent depression and apathy.
You can practice with anyone: with friends, with lovers, just with a neighbor on the mat, the main thing – mutual consent.
Increases sexuality.
Strengthens and develops the body.
Accessibility of practice. You can do steam yoga even at home, getting a charge of joy and vigor.

Features of steam yoga

As mentioned above, the main condition for practicing paired yoga is the consent of the partner, without this class will not be complete. To perform asanas in a pair requires a little physical preparation, because the work is done not only with your own body, but also with the body of the partner. Accordingly, it is recommended to begin by mastering the basic asanas yourself, to understand the mechanics of movement, the principles of adjusting the body in poses. Hatha yoga is an ideal tool for beginners in such cases.

Yoga poses for two

Couple’s Paripurna Navasana

Técnica

Sit opposite each other with your pelvic bones tightly pressed against the mat.
In one motion, lift the two bent legs simultaneously upwards so that the shins are parallel to the floor.
Balancing on your buttocks, slowly straighten your legs to a 45-degree angle above the floor.
Bring the soles of your feet and your partner’s feet together, holding each other’s palms.

Benefit: strengthens the muscles of the back, abdomen, spine, improves metabolism, cleanses the liver, reduces fat deposits in the abdomen and waist area, gives a feeling of lightness and grace.

Pashchimottanasana

Técnica

Sit with your partner opposite each other, legs spread as wide apart as possible.
The partner rests the soles of his feet on the partner’s shins and takes his hands. Then begins to slowly pull him towards himself.
The person going into the fold keeps a deep stable breathing and with each exhalation pulls forward.
Once performed, switch positions.

Benefit: in this pose work the muscles of the pelvic floor, hips, buttocks. Due to the help of the second person, the leg muscles are actively stretched. Digestion is stimulated.

Sukhasana

Técnica

Sit on the floor with your backs to each other, folding your legs in a Turkish style.
Press your back to your partner.
Put your hands back and place them on your partner’s thighs or knees.
Straighten your back, open your thoracic region and stay in this pose for five to seven breathing cycles.

Benefit: opens the thoracic region, opens the lungs, opens the hip joints.

Sukhasana with manthropy

Técnica

Sit with your backs to each other with crossed legs in the Turkish style.
Put one palm in the region of the solar plexus, the second is located on the same knee.
Begin to breathe deeply, on the inhalation through the nose run oxygen downward, and on the exhalation through the mouth begin to chant aloud the mantra “Om”, stretching the sound produced by time.
Repeat five to seven times.

Benefit: in addition to stretching the hips and opening the pelvis, this pose has a beneficial effect on the psyche and relationships, making them deeper and more trusting due to the synchronization of breathing cycles and resonating sounds.

Locust and Child Pose

Técnica

The first partner is placed on the surface of the mat in child’s pose: knees, hips and inner arches of the feet are joined together, buttocks are pressed against the heels, the belly lies on the hips, arms are straight and stretched forward, forehead and palms are pressed to the mat.
The second partner gradually lies on the first partner’s back with his/her belly on the first partner’s back, predominantly in the lumbar region, trying to find support. Arms and legs straightened, toes of feet taut and pointing away from yourself.
Balance in locust pose, opening the thoracic region, moving the shoulders away from the ears. The first partner remains stationary in child’s pose, breathing deeply and with each exhalation relaxing the body and pulling towards the mat.

Benefit: this asana has an excellent effect on the digestive organs, stimulates the endocrine system, develops the vestibular apparatus, stretches the muscles of the hips. Promotes mental peace and balance.

Airplane

Técnica

Lie on your back and rest your feet on your partner’s pelvic bones, turning your feet outward at an angle of about 45 degrees. You should feel the pelvic bones resting on your pelvic bones, but do not put pressure on your internal organs with your feet.
Hold hands with your partner. He should push off the floor, and you should straighten your arms and legs above you at this point.
Stay concentrated to hold this asana.
The muscles of legs, arms, abs, buttocks should be engaged and included in the work, do not relax them.
Hold this position for a minute.

Benefits: improves the vestibular apparatus, tightens the muscles of the whole body, aligns the spine and improves posture. On a psychological level, it develops trust in yourself and the world, harmony and balance.

Uttanasana

Técnica

Stand with your back to your partner, resting your buttocks against his.
Slowly, with a round back, starting from the head, placing the chin in the fossa between the collarbones, gradually, vertebra by vertebra, begin to twist downward, rounding the back. The pelvis remains in place, legs straightened, kneecaps tightened.
With the top of your head reaching down to the mat, your gaze between your legs. Interlock hands with your partner and hold on, pulling each other closer to you.
Hold this pose for half a minute, breathing deeply.

Benefit: in this asana, thanks to the help and pulling of the partner, the back of the hips and buttocks are stretched perfectly, the spine is strengthened, and the pituitary and thyroid glands are stimulated.

Vrikshasana

Técnica

Stand straight next to each other, press your thigh against your partner’s thigh.
With an inhalation take the right foot off the floor and bring the thigh closer to the chest. The partner at this time raises and pulls up the opposite leg.
With an exhalation, turn the knee of the raised leg to the side, pressing the foot against the inner surface of the thigh.
Wrap one arm around each other’s waist and raise the other arm above your head and lock your palms together.
Keep your balance and equilibrium by looking at a fixed point in front of you, breathe deeply.

Benefit: this asana strengthens and stretches the spine, improves the work of the hip joints, develops the vestibular apparatus. Psychologically, it helps you feel supported and supported.

Ubhaya Padangushthasana

Técnica

Seated on the buttocks, in one movement lift the two legs upwards, embracing the shins with the palms of the hands.
Balancing on your pelvic bones without falling backwards with your lower back, keep centered, trying to straighten your legs at the knees.
You may need the help of an instructor or a third person, who from the back will straddle your shins and help you extend your legs.
The second partner rests their feet on the first partner’s hips, pulling you up.

Benefit: this asana trains the vestibular apparatus, improving the sense of balance and stability. The muscles of the hips, buttocks and back are strengthened and stretched. On a psychological level, it allows you to take control of your body and emotions.

Bicycle pose

Técnica

Sitting on the buttocks, take the body back and rest your elbows on the mat. The gaze is directed forward, do not crane your neck. Elbows are under your shoulders.
Raise your bent legs up, shins parallel to the floor, connect the soles of your feet with your partner’s feet and increase the pressure.
Hold this pose for one minute. Continue to breathe deeply.

Benefit: opens the thoracic region, straightens the shoulder and shoulder blade of the back, tightens the muscles of the hips and buttocks.

Exercise together. It not only develops your relationship with your partner and helps to exchange energy, but also helps to develop your personal qualities, to know your own inner world.