easy bff 2 person yoga poses: strengthening bonds and bodies together
Friends who yoga together stay together – if you’re looking for BFF 2 person yoga poses, then keep on reading!
Performing yoga in a duo helps you to stay accountable to your practice, push each other to progress and give each other adjustments.
Not only that, adding a social element makes the whole yoga experience that much more fun. So grab your favorite person and get your yoga mats ready…
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What are the benefits of practicing partner yoga poses?
As you can imagine, contrary to solo yoga, partner yoga involves two people working closely together to form yoga postures.
It requires a lot of communication and trust between the two, as partners have to rely on the other to stay balanced and poised.
Practicing over time can be an interesting way of bringing depth to a friendship!
On top of the spiritual health benefits of yoga that would benefit any relationship (such as increasing self awareness and fostering inner peace), sharing a regular yoga routine means you’ll have more opportunities to enjoy each other’s company and create loving memories.
Manouvreing into partner poses also requires extra mindfulness – you must be aware of both your partner’s body movements as well as your own, honing your sense of concentration and presence.
Are there similarities to acro yoga?
Acro yoga is another type of two person yoga, though it differs in focus and technique. An acro yoga class typically combines acrobatics, advanced yoga poses, and Thai massage.
One partner acts as the “base” – the person providing a stable foundation – whilst the other acts as the “flyer”, using their body weight to create shapes in the air with their partner’s support.
Acro yoga requires more strength, flexibility, and coordination than partner yoga, and may involve more trust between partners as the risk of falling can be higher.
Partner yoga is more accessible, making it suitable for yogis of more levels.
Warm-up 2 person yoga poses:
Child’s Pose
This simple warm up pose will get you into the mindset of moving your bodies in a synchronised way.
Begin by facing your partner on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
Mirroring each other, sit back on your heels and stretch your arms forward.
Hold the pose for several breaths, focusing on a steady breath and allowing yourself to relax and let go of any tension.
Double Downward Dog
To get into the traditional downward dog position, begin by facing your partner on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart on the yoga mat.
Mirroring each other, raise your hips up and back. Slowly straighten your legs.
Have your arms overhead with your hands on the floor. Keep your spine straight and press your upper body to the ground.
Your partner will then step roundand place their hands on your lower back, gently pressing down to help deepen the stretch.
Hold the pose for several breaths, focusing on a steady gaze and deep breaths.
When you are ready to release the full downward dog pose, your partner can gently release their hands and step back to their own downward.
Repeat the pose with your partner taking a turn as the base and you stepping forward to support them.
Standing 2 person yoga poses:
Warrior Two
Begin by standing facing your partner, with your feet hip-width apart and your arms at your sides.
Both of you will step your left leg back into a lunge, with your left toes pointing slightly outward and your left heel lifted off the ground.
With your right leg bent to a 90-degree angle, keeping your knee directly above your ankle.
Extend your arms out to the sides at shoulder height, parallel to the ground, with your palms facing down.
Gaze over your right fingertips.
As you hold the pose, mirror each other’s movements, breathing deeply and maintaining the pose for several breaths.
When you are ready to release the pose, straighten your right leg and step your left foot back to meet your right foot, returning to a standing position.
Repeat on the other leg, stepping your right foot back and bending your left knee.
Tree Pose
Begin by standing facing your partner, with your feet hip-width apart and your arms at your sides.
Both of you will shift your body weight over onto your left foot and lift your right foot off the ground, bending your knee and placing the sole of your right foot against the inside of your left thigh.
Reach down and take hold of each other’s forearms, using each other for support.
Focus on a steady gaze and engage your core muscles to help you balance.
Take a few deep breaths and hold the pose for several breaths, trying to maintain your balance.
When you are ready to release the pose, gently release your partner’s arms and bring your foot back down to the ground.
Repeat on the other side, balancing on your right foot and placing your left foot against the inside of your right thigh.
Also read >>> Grow yoga classes
Dancer Pose
To get into this challenging pose, bend your right knee, lifting it up towards the ceiling so it creates a right angle.
Then, whilst retaining the angle in your leg, pivot from the hip and lift your foot up behind you. Lean forward slightly to retain your balance and reach backwards with your hand, grabbing your foot with your right hand.
Slowly continue raising your back leg into a graceful dancer position. Push against your hand with your foot to create tension and stay balanced.
You can do this pose with your partner by getting into the pose facing one other and placing your left hand on your partner’s shoulders for support.
Bending 2 person yoga poses:
Supported Bridge
Begin by lying down on your back with your knees bent and your feet on the ground. Your partner will sit behind you with their legs crossed and their hands on your lower back.
On an inhale, press your feet and arms into the ground and lift your hips up towards the ceiling.
Your partner can help support your hips and gently press them towards the sky, which can deepen the stretch.
Stay in the pose for 5-10 breaths, and then slowly release your hips back down to the ground.
Bound Angle or Butterfly Pose
This is a simple 2-person yoga pose perfect for both warm ups or cool downs. It is used for developing stability in the lower back and opening the hips.
Sit back to back with your partner in a comfortable seated position with your legs crossed.
Both partners should bring the soles of their feet together, allowing their knees to fall out to the side in a Bound Angle Pose.
Reach back and clasp your partner’s hands, or use a strap to connect your hands if that is more comfortable.
On an inhale, lengthen your spine and lift your chest up towards the sky.
On an exhale, gently press your hips forward and towards the ground, deepening the stretch.
You can also gently lean back into your partner, allowing them to support your weight and deepen the stretch even further.
Hold the pose for 5-10 breaths, and then slowly release your hands and come out of the pose.
Partner Twist
Considered a “detox pose”, a partner twist will help to eliminate toxins within the body. Sit facing your partner with your legs crossed, with your knees touching.
Both partners should reach their right hand across their body and grasp their partner’s left knee.
On an inhale, lengthen your spine and sit up tall.
On an exhale, twist to the left, gently pulling your partner’s left knee towards you while they do the same with your right knee.
Use your left hand to support yourself on the ground behind you.
Hold the twist for 5-10 breaths, and then release.
Repeat the twist in the opposite direction, grasping your partner’s right knee with your left hand and twisting to the right.
Seated 2 person yoga poses:
Seated Forward Bend
Begin by standing facing your partner, with your feet hip-width distance apart. Hold your partner’s hands and step back, allowing your arms to straighten.
On an exhale, slowly fold forward from the hips, keeping your arms straight and reaching forward towards your partner.
Your partner can step forward, allowing their arms to straighten and creating a gentle stretch in your shoulders and upper back.
Hold the pose for 5-10 breaths, then slowly release and come back to standing.
Seated Twist
Sit back to back with your partner in a comfortable seated position with your legs crossed.
Reach your right hand across your body and grasp your partner’s left knee, while your partner reaches their left hand across their body and grasps your right knee.
On an inhale, lengthen your spine and sit up tall.
On an exhale, twist to the right, gently pulling your partner’s left knee towards you while they do the same with your right knee.
Use your left hand to support yourself on the ground behind you.
Your partner can use their right hand to support themselves on the ground behind them.
Hold the twist for 5-10 breaths, and then release.
Repeat the twist in the opposite direction, grasping your partner’s right knee with your left hand and twisting to the left.
Boat Pose
Boat pose is a killer but is incredibly good for your core strength.
Sit facing your partner with your knees bent and the soles of your feet touching. Hold your partner’s hands and slowly lift your feet off the ground, balancing on your sit bones.
Straighten your legs to form a “V” shape with your partner, keeping your toes pointed towards each other.
On an inhale, lengthen your spine and lift your chest towards the sky.
On an exhale, lean back slightly, engaging your core muscles to maintain your balance.
You can choose to hold this position or add a gentle rock back and forth to deepen the stretch and challenge your balance.
Hold the pose for 5-10 breaths, then slowly release and come back to seated.
Advanced 2 person yoga poses:
Headstand
Begin by kneeling on the ground with your partner facing you.
Place your forearms on the ground in front of you and interlace your fingers, creating a base for your partner’s headstand.
Your partner will come into headstand by placing their hands on the ground and placing the top of their head into your interlaced fingers, using your forearms as a base for support.
Your partner will then slowly lift their legs up into the air, coming into headstand.
Once your partner is stable in headstand, you can gently support their legs with your hands, providing balance and stability.
Your partner can choose to hold the pose or play with variations, such as bringing their legs into a straddle or bending their knees into a pike position.
Hold the pose for 5-10 breaths, then slowly release and come back to kneeling.
Shoulder Stand
Begin by lying down on your back with your knees bent and your feet flat on the ground. Your partner will stand at the top of your mat, facing your feet.
Place your feet on your partner’s hips, and have them reach down and grab your wrists.
On an inhale, lift your hips off the ground and raise your legs up towards the sky, coming into shoulder stand.
Your partner will lift you up further by gently pulling on your wrists, allowing you to fully extend into the pose.
Once you are stable in the pose, your partner can choose to hold your ankles or legs for added support.
Hold the pose for 5-10 breaths, then slowly release and come back down to the ground.
Double Plank Pose
Begin by facing your partner in a plank position, with your wrists directly under your shoulders and your feet hip-distance apart.
Your partner will place their feet on top of yours, balancing on their hands in a plank position as well.
Once you and your partner are stable in the pose, lift your right hand and reach across your body to give your partner a high-five.
Then, switch hands and repeat the high-five with your left hand.
Continue alternating high-fives for several rounds.
To come out of the pose, carefully lower your partner’s feet back to the ground and release the plank position.
Cool-down 2 person yoga poses:
Corpse Pose
This is the perfect partner yoga pose to end your practice.
Begin by lying down on your back in Corpse Pose, with your arms and legs extended and your palms facing up.
Your partner will lie down beside you, facing the opposite direction, with their head near your feet and their feet near your head.
As you both settle into the pose, take a few deep breaths and allow yourself to fully relax.
If you and your partner are comfortable, you can hold hands or rest your heads on each other’s shoulders for added closeness.
Stay in the pose for several minutes, allowing yourself to fully surrender to relaxation and the support of your partner.
When you are ready to come out of the pose, take a few deep breaths and slowly roll onto your side before coming up to a seated position.
Conclusion
Here ends your beginner’s guide to BFF 2 person yoga poses! We hope these ideas enrich your practice in such a way that your friendship blossoms and grows.
