8 easy yoga poses to do with a partner

The ideal acro yoga requires the strength of the one who holds (base) and the lightness of the one who hovers above the ground (top). So take a partner and get inspired by these 8 yoga poses – just for the two of you.

Double plank

This is a great pose to start mastering pair yoga. While you need a strong hold here, with the right technique you will find that a double plank is no more difficult than a regular plank. Let the one who is taller and stronger of you be below: palms shoulder-width apart, legs straight. The one who is lighter (and on top) should rest his hands on the partner’s ankles, facing his feet. If it is difficult to accept the bar right away, you can “crawl” with your hands along the hips of the lower yogi.

Inhale and exhale together 3-5 times, and slowly lower yourself to the ground, first on one leg. If you can, switch places and repeat.

Double “table”

This is also a simple and accessible pose, but at the same time it is effective. The lower partner assumes a pose, placing arms and legs shoulder-width apart, while keeping the hips level and high enough. The upper partner enters the lower one from the side of the knees.

Hands first. Place them one at a time on the shoulders of the lower partner, rise up and gently place your feet on his hips in the knee area. Once you find balance, stretch upward. Pause for a while and get off gently. Be sure to ask someone to take a photo of you – the pose looks really beautiful.

Extended version of the double “table”

A more complex version of the double “table”, since you will need to balance on three points of support. Start with the usual double table. As soon as the upper partner fixes the position, he can begin to lift one leg. It is important that the top one starts doing this first, otherwise you may fall together.

Did you manage to stretch your upper partner’s thigh? Queue for the base. Try to stand like this for 15 seconds, and then gently change legs – in reverse order. Dismantle your “table” in the same way as a regular double table.

Double boat

This is perhaps the best pose for strengthening your core muscles and training balance. Sit facing each other with your knees bent. Touch the soles of your feet, place your palms behind your back. Once you have found a stable position, simultaneously stretch your legs and lift them up. You can even rest your feet against each other.

Your abs will instantly turn on and start working, your back (which must be kept strictly straight) will also stretch well. Hold for 5 breaths and slowly lower your legs. Smile at each other, the sun and the whole world – the posture is really pleasant and uncomplicated.

Coupling double boat

Make the boat twice as effective by removing two points of support. The new pose will be powerful but unstable. With its help, you will pump your flexibility and the ability to balance. Raise your feet off the floor, leaving your arms behind your back for support. As soon as you make the usual double boat, start using the capabilities of your back muscles: keep your spine straight and simultaneously stretch your arms forward. Grab your wrists and hold in this position as long as you want – the abs and back muscles will work out with might and main at this time. Disengage one arm at a time.

Downward Dog + Handstand (Double Mountain)

A pose for advanced yogis, or at least for those who have mastered the previous five. The base here will be a partner who gets into the pose of adho mukha svanasana (“downward-facing dog”) – your acrobatic stunt will begin with him. The second partner stands in front of the first, hands – between the palms of the base person or in front of them. Gently throws them on the coccyx area, one leg at a time, the support is the tips of the toes.

Leaning on the palms, the second partner stretches into the dog’s pose, trying to keep the legs and spine straight. Take up to ten breaths, and then get off your partner (or ask him to get off you, if you are the base).

“Double mountain” with support on one leg

Make sure you have mastered the previous pose before attempting to vary it. Are you convinced? Repeat it one more time, but do not stay in it for a long time. The top partner should make sure that the weight of the body falls on the hands. If the legs are the support, then if one of them is torn off, there is a risk to arrange not yoga, but a bunch of mala.

Raise one leg up, throwing it behind you. Try not to make any sudden movements, otherwise … well, you know: the heap is small. If you lose balance, slowly return your foot to the sacrum of your lower partner and get off it, one leg at a time.

Downward Camel

This pose will require a lot of patience from you – not everyone succeeds in finding a stable position the first time. But with the help of trial and error, you will succeed, the main thing is to have a stable lower base partner. Start with a downward dog. The upper partner stands with his back to the lower legs, grabs them with his shins and lies back to back.

Possibility may need to be adjusted, so it’s okay if the top partner has to wiggle and climb a little. Once he succeeds, all that remains for the top one is to wrap his palms around his ankles. Voila! Downward Camel is at your service.

Have you tried acro yoga? We are sure you liked it too, because these poses are not just a joint yoga session, but a fun and rewarding pastime. Once you are comfortable with the basic poses, invent your own – based on any asanas you know.

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