Quick Guide to Partner Yoga: How to Get Started

When we think of partner yoga, we think of lovers. The closeness, the intimacy, the sweat. But you don’t have to partner with your boyfriend or girlfriend to take your yoga to the next level.

It’s fine to have a friend or yoga partner! A partner can help you to stretch further and go places your practice has never been before. You might be surprised.

Get Comfortable

Working with a companion means getting physically involved. This could mean getting closer to someone you’ve never had the pleasure of knowing in this way. Prepare to be close by letting go of your boundaries.

Get Moving

Try to move along with your partner, trying to feel their feelings. Consider what you would like to think in a certain pose and then assist your partner to reach deeper. Move with your breath. Match your breath to theirs. Exhale and lengthen the breath to get deeper.

Communication

In partner yoga, both verbal and non-verbal communication is important. Speak up if something feels good! Tell them if you want them to use gravity for a deeper dive. Ask them what works for them.

Trust

The importance of trust is paramount. How often do you put your guard up, limiting your ability to move forward? Do not be afraid to trust your yoga partner. You want the same thing as them: to stretch out, to do something new, and to push themselves to their limits. What if you slip and fall? You’ll be right back up. Falling with someone is more fun. It is an indication of good emotional health when you feel trust in yourself while you are suspended by someone or pulled away so far you will fall if you are released. It takes courage and some trust in yourself to do this.

Wide-Angle Seated Forward Bend

Sit on your sit bones, with legs wide and feet flexed. Face your partner, who is also doing this. Move forward until the soles of your feet touch. Hinge your hips forward, bringing your chest to the mat and grabbing your partner’s hand. Stretch forward while your partner leans forward, pulling your arms. Feel the stretch of your shoulders and adductors as you are pulled forward. Keep the thighs at hip-width apart and extend the knees straight. Relax your head, neck and shoulders. Switch. Hold the position for 8-10 breaths.

Seated Forward Bend (Paschimottananasana)

 Find staff pose. Sit on the mat with your legs together and feet flexed. Your back should be straight. Arms by your side. Your partner is facing away from you. Their feet are bent and firmly pressed into the mat. Exhale and raise your arms, then fold forward, bringing your hands and forehead near your knees. As you fold forward, your partner presses their back against yours. She will then press her feet into the ground to lift the hips and allow the arms to be opened out to the side. You will feel a strong stretch at the hamstrings and lumbar spine. Your partner will feel the stretch in their quadriceps and chest. Switch. Hold the position for 8-10 deep breaths and let gravity do the work.

Downward Facing Dog (Mukha Svanasana)

 Find your downward-facing dog with hands wide spread, feet hip distance apart or together (you decide), and tailbone raised. Your partner will stand with their feet at the top of your head. They will turn away from you and take a wide stance. Then, they will fold into the mat. She walks her feet along your back to the lumbosacral region, pressing them into your lower back. Then, she comes into a double downward-facing dog. This will intensify the stretch of your upper arms and shoulders, as well as your lower back, hamstrings, and calves. Together, breathe and move to find what is best for you both. Hold the posture for 8-10 deep breaths. Switch.

Yoga with a partner is a great way to improve your asanas and to connect with another person.

Enjoy deeper stretches and the benefits of sharing yoga with your partner. By communicating with your partner, have fun exploring the different poses and how to modify them to feel better for you.