Yoga For Two People

Yoga for two people is a fun way to play and connect with a partner whether they’re a friend, romantic interest, or loved one. Yoga for 2 people, also known as partner yoga or acro yoga, takes your traditional yoga practice to a new level by investing and developing in trust, communication, and connection.

Why Practice Yoga for Two People?

Practicing yoga with a partner can deepen your connection, improve your communication skills, and build trust while in a state of play and curiosity. Whether you're looking to enhance your flexibility, increase your strength, or simply enjoy a fun and engaging activity with a friend or loved one, yoga for two people offers something unique.

Partner poses allow you to stretch deeper, achieve better alignment, and support each other in ways that are impossible alone. Two person yoga poses are an excellent way to bond with your partner and take your yoga practice to new heights.

Types of Yoga for Two People

There are two primary types of yoga that are focused on two people doing yoga poses together. These are acro yoga and partner yoga.

Acro Yoga

Acro yoga is a dynamic practice that combines acrobatics and yoga. This blend creates a unique experience that is both challenging and rewarding. In acro yoga, partners work together to perform poses and sequences that involve balancing, lifting, and flying.

The primary goals of acro yoga are to build trust, enhance communication, and strengthen the connection between partners. By relying on each other for support and balance, partners develop a deeper sense of trust and cooperation. This practice also improves physical strength, flexibility, and body awareness.

Partner Yoga

Partner yoga is a collaborative form of yoga where two people work together to achieve poses. Unlike acro yoga, which often involves lifting and balancing, partner yoga focuses more on mutual support and deepening stretches. Partners assist each other in various poses, helping to enhance alignment and stretch further.

The main focus of partner yoga is mutual support and achieving a deeper stretch. By using each other's bodies for leverage and balance, partners can go deeper into poses than they might be able to alone. This practice evokes a sense of unity and cooperation, making it an excellent way to strengthen both physical and emotional bonds.

Benefits of Yoga for Two People

There are two primary categories of benefits from doing yoga for two people. Each person gets to grow together in physical and emotional aspects.

Physical Benefits

• Improved Strength
• Better Balance
• Increased Flexibility

Emotional Benefits

• Enhanced Trust
• Improved Communication
• Deepened Bonding

Engaging in yoga for two people is a powerful way to enhance both physical abilities and personal relationships, making it a valuable practice for anyone looking to deepen their yoga journey with a partner.

Basic Acro Yoga For Two People

To get a better idea of what acro yoga is, let’s explore the key positions, safety, and a foundational pose.

Positions

Base: The base is the partner who remains on the ground, providing stability and support. They use their legs and arms to lift and balance the flyer. The base controls where the flyer goes.

Flyer: The flyer is the partner who is lifted off the ground. They must maintain body tension and control to perform poses in the air. The flyer must stabilize their core so they are not a difficult to fly limp noodle.

Spotter: A third person is highly encouraged to spot the flyer especially for new practitioners. The spotter keeps their hands near the flyer’s hips to catch them in case of any mistakes or planned dismounting.

Safety Tips

Spotting: It is best to always have a third person acting as a spotter to assist with balance and catch the flyer if needed.

Alignment: Ensure proper alignment in all poses to prevent injuries. The base should maintain a strong and stable position, while the flyer engages their core and aligns their body correctly.

Communication: Clear and constant communication between partners is essential to ensure safety and successful execution of poses.

Learn to Dismount: Learning to properly and safely dismount will help maintain safety if something in a pose goes wrong.

Bird Pose

The first and most important acro yoga pose to understand and master.

Instructions

1. Base Preparation: The base lies on their back with knees bent and feet facing the flyer’s hips.
2. Flyer Preparation: The flyer stands at the base's feet placing their hips on the base's feet and leaning forward placing their weight over the base’s hips.
3. Lifting: The base slowly straightens their legs, lifting the flyer into the air. The flyer engages their core and extends their arms and legs to balance horizontally.
1. Partners may hold hands for support. Do not link fingers!
4. Spotter: Hands hover over the flyer’s hips in case there is an unplanned dismount.
5. Balance and Hold: Both partners maintain eye contact and communicate to adjust and balance the pose.
6. Dismount: Base bends their knees lowering the flyer down where they can get their feet on the ground. 

If your flyer begins to fall, bend your knee on the side they’re falling so they can safely dismount.

Basic Partner Yoga For Two People

Partner yoga for two people is a lot safer to practice than acro yoga. It does not require a spotter just trust in your partner to go further. It may also just feel really good to use each other’s body to amplify yoga poses.

Partner Tree Pose

It's tree pose (vrksasana), with a partner..

Instructions

1. Stand Side by Side: Partners stand side by side, with their inner arms around each other's waists or shoulders for support.
1. Placing your inner foot side-by-side increases the balance challenge and trust in your partner.
2. Lift Outer Leg: Each partner lifts their outer leg and places the sole of the foot against the inner thigh or calf of the standing leg, avoiding the knee joint.
3. Raise Arms Together: Partners raise their outer arms together above their heads.

Twin Rising Pose (Standing Back-to-Back with Arms Linked)

A practice of trust and equalizing force.

Instructions

1. Stand Back to Back: Partners stand back to back with arms linked at the elbows.
2. Lower into a Squat: Slowly bend the knees and lower into a squat, ensuring that backs remain in contact and arms stay linked.
3. Stand Up Together: With a synchronized effort, partners stand up together, keeping their backs pressed against each other throughout the movement.

Note that starting from a seated position instead of standing can result in better alignment for standing stance and support.

Stacked Plank (Double Plank)

A fun and challenging practice of strength and stability.

Instructions

1. Base Preparation: The base starts in a standard plank position with arms straight and shoulders over wrists.
2. Flyer Preparation: The flyer places their hands on the base's ankles or the mat next to them and carefully walks their feet up the base's back, placing them on the shoulders.
3. Alignment: Both partners engage their core muscles and ensure their bodies are in a straight line.
4. Balance and Hold: Maintain the plank position, keeping the body aligned and stable.
5. Dismount: Come out the same way, start to come out before either partner is tiring for safety reasons.

Tips for Practicing Yoga for Two People

Communication: Effective communication is key to a successful partner yoga practice. Always talk with your partner about how you feel and what you need during the session. Clear, open communication helps prevent misunderstandings and ensures both partners are comfortable and safe.

Warm-up: Before starting any yoga practice, especially partner yoga, it is crucial to warm up properly. A thorough warm-up prepares your muscles and joints for the poses, reducing the risk of injury. Spend at least 10-15 minutes doing light stretches and mobility exercises to get your body ready.

Listening to Your Body: Respecting your limits and those of your partner is essential to avoid strain or injury. Pay attention to your body’s signals and don’t push beyond your comfort zone. Encourage your partner to do the same. Partner yoga is about mutual support and growth, so always prioritize safety and well-being over achieving any particular pose.

By following these tips, you can enjoy a safe, effective, and fulfilling yoga practice with your partner, enhancing both physical and emotional connections while doing yoga together.

Explore Yoga for Two People

Yoga for two people offers a unique and rewarding experience that enhances both physical abilities and emotional connections. By practicing acro yoga and partner yoga, you can build trust, improve communication, and deepen your bond with your partner.

In this guide, we covered the basics of yoga for two people, including the types of yoga, the benefits, and some foundational poses. We also provided tips to ensure a safe and enjoyable practice.

I encourage you to integrate these practices and explore the joy of shared yoga. As you progress, remember the importance of communication, proper warm-up, and listening to your body.

To further enhance your practice, explore our range of yoga props and yoga mats designed to support and assist you in your journey. Visit our shop to find the perfect tools for your yoga for two people.