The Best 2 Person Yoga Poses for Beginners

Yoga: Good Alona and Good Together

Yoga has been practiced for more than 5,000 years. It is an incredible experience for your mind, body, and soul – and it's even better when you practice it with a partner! Many two-person yoga poses help you bond in new ways and elevate your relationships to new heights.

Author and coach Linda Sparrowe has practiced yoga and mindfulness for over 30 years. She has published several books on yoga illustrating the best yoga poses to use to get your ideal stretch, including "The Woman's Book of Yoga & Health," "Yoga at Home," "Yoga – A Yoga Journal Book," and "Yoga Mama." In a recent blog post, she shared the importance of yoga, including doing two-person yoga poses to improve connections. "Yoga is much more than sun salutations, twists, back bending, and arm balancing. It's all about relationships. It's an intentional practice that invites us to get to know ourselves in relation to others and to the world."

That's right; you don't have to do a strenuous plank pose or warrior II to get the most out of your couples yoga. When we take a moment to ground ourselves, we create shared experiences. We learn to listen to each other in new ways during two-person yoga poses by building trust, working together, and bonding. While beginning yoga can be scary, working with a partner can allay some fears.  We'll discuss the best two-person yoga poses for beginners and the many benefits of a partner yoga journey.

What are the Benefits of 2-Person Yoga Poses?

Practicing yoga solo or with a partner can help improve your strength, balance, and flexibility. It can also help with back pain and arthritis. Yoga is more than just physical. Practicing two-person yoga poses builds trust, allowing you to strengthen your bond with your partner. As you work to get into position, you must communicate with one another about how you're feeling; otherwise, you can hurt yourself. Your movements must complement each other, and the skills you build during the session translate outside your daily life.

Some studies suggest you can improve your sex life by practicing yoga together, especially if you suffer from sexual dysfunction. Practicing your breathing and stretching, especially when combined with physical touch like massage, can improve intimacy. During two-person yoga poses, you'll remember your connection in ways that may have faded over time.

Practicing two-person yoga poses can be so much fun! You'll remember how to laugh with your partner as you struggle to get into two-person yoga poses. You can bond over the challenging poses during and after class if something is particularly difficult. Yoga doesn't have to be serious, so let it flow with your body and bring what you need in your relationship. Whether you're looking to deepen your physical, emotional, or spiritual connection with your partner, yoga will challenge you to make these connections, bringing the peace and serenity you need.

Two-person yoga poses don't always have to be with a romantic partner, either! You can grab a friend with whom you have a close connection, a sibling who helps motivate you, or someone with which you would like to build a friendship. The benefits of doing partner yoga can be beneficial in all relationship types, so grab a partner and start reaping the benefits with these easy yoga poses.

The Best 2-Person Yoga Poses

Yoga is a powerful health and wellness tool, and practicing with a partner can motivate and empower you to take your practice to the next level. Here are some of the best two-person yoga poses you should try with your partner. Whether you are just starting or a seasoned newbie, you'll feel better, stronger, and more connected after these seated and standing yoga poses. Just remember to communicate your limits; flexibility will come with time. 

1. Partner Breathing

Before any practice, it's important to start by evening out your breathing. With your legs crossed and your backs to one another, rest your hands on your thighs or knees. Slowly, breathe in and out, trying to pace your inhales and exhales with your partner's. As you do, gently close your eyes and focus on your breathing.

Take note of how your body feels against your partner's as you breathe. Listen to your environment and relax. Focus on your breathing for up to five minutes, letting your thoughts flow naturally in and out of your mind. Partner breathing is one of the most accessible two-person yoga poses, but it's essential to start any practice.

2. Seated Cat Cow

Cat Cow is a fantastic spine and neck stretch, helping you to release tension and improve your posture. It's one of the best two-person yoga poses for beginners. To start, sit cross-legged, facing one another with your knees touching. Once you're in position, grab each other's forearms. Adjust your positioning until you are holding one another comfortably. You don't want to be too far that you're straining or too close to bend your elbows. You and your partner will mirror each other during this exercise, so it's important to sync your breath and movements.

As you inhale, arch your back and lift your heart to the sky. If it feels comfortable, drop your head back for an additional neck stretch. Drop your chin to your chest and round your back as you exhale. You want your gaze to fall to your navel if your eyes are open. Repeat this pose for at least 30 seconds, though you can do it for several minutes.

3. Seated Spinal Twist

The seated spinal twist helps get movement in your spine, which is especially important if you sit stationary most of the day. This makes it one of the best two-person yoga poses. As you're seated, cross your arms and take hold of your partner's hands or wrists. One partner should initiate the twist, so make sure to communicate who is moving.

Turn to your right and twist. If you need additional leverage, drop your partner's hand, and put your left hand to the ground or your knee while still holding their right wrist. Your partner will feel the opposite twist as you get into position. Hold for a few seconds, then switch. During this pose, pay close attention to your partner's needs. They may not be as flexible as you are, so gently guide their body into the opposite stretch with your movements, then switch.

4. Partner Forward Fold

The partner forward fold is another excellent exercise for your back and hips. Adding partner support can help you to increase your range of motion and deepen your stretch. Sit facing one another with your legs in front of you in a V shape. You should be sole to sole with your partner. Extend your arms and grasp the opposite forearm.

Communicate who is going first, and fold forward. Share if something doesn't feel right. As you fold forward, your partner will remain straight, helping you settle deeper into the pose. Hold this for several breaths, then switch. The added pressure can be intense, so if something doesn't feel right, share that with your partner.

5. Bound Angle Pose

The bound angle pose is excellent at relieving hip tension, so start sitting back-to-back with your heels touching. Test out your heel position by doing some test stretches forward. Once you're in the correct position, take turns bending forward and stretching backward, relying on your partner for added stretch and stability as you move through the pose.

As you bend backward, keep your chest and heart open with your neck tilted back if possible. As you lean forward, you can grasp your feet with your elbows outside your knees, inside them, or threaded through your legs, depending on your flexibility. Remember to breathe as you flow through these two-person yoga poses.

6. Thread the Needle

If you have neck or shoulder pain, 'thread the needle' should be your best friend! Among the best two-person yoga poses, it will also help you to connect with your partner while focusing on eye contact and breathing. Start in the tabletop position and lift your outside arm, opening your head and chest to the sky. Then, slide it beneath the inside arm with your palm facing up, placing your ear and cheek on the mat.

For an additional stretch, you can walk your inside arm up to the top of the mat. Grasp your partner's hand with the hand that's on the floor. You can deepen the stretch by using their hand as leverage. Hold the pose for several breaths while maintaining eye contact with your partner.

7. Double Camel

When thinking about two-person yoga poses, don't limit yourself to those that require support or balance. You'll only touch thighs in this partner yoga pose, but it's enough to give you additional strength. Start by facing each other on your knees, lifting into the kneeling position. Lean back and grab your shins or ankles, opening your chest as you push your heart upwards. Your thighs should be touching your partners to motivate each other to keep going forward, but don't push too hard if you're not that flexible yet. Hold for a few breaths.

You can also start back-to-back with toes touching and grab each other's legs as you lean back if you prefer more connection during two-person yoga poses like a double camel.

8. Seated Boat Pose

Boat pose strengthens your core. Start facing each other with your knees bent. Grab your partner's hand or wrist, and bend your knees so that you're both sole to sole. Then, slowly start to straighten your legs and move them upward. Ultimately, with your backs and legs straight, you want to form the shape of the letter W.

Boat pose is one of the two-person yoga poses that may not be comfortable initially, so please find a position that works for your flexibility level. You can start with one leg and keep the other bent on the ground if that's easier. Hold this couples yoga pose for 30 seconds or as long as feels comfortable, and slowly return to a neutral posture. Repeat as needed.

9. Temple

Temple is a great full-body stretch and couples yoga pose because it helps you release tension in your hips, back, chest, shoulders, and neck. Start by facing each other with your feet hip-width apart. Extend your hands upwards and hinge forward at the waist until your hands meet with your partner's. Continue folding until your forearms flush with one another, resting your weight against each other.

Find a position that feels comfortable. Hold for several breaths, then slowly walk towards each other, moving upright to release the pose. Repeat as needed as you look to explore new two-person yoga poses.

10. Standing Forward Fold

Forward folds are a great release, and completing this pose with a partner can help you improve your balance while deepening your fold. The benefits are similar to a seated forward bend. Start by facing away from your partner, with your heels about six inches apart. Hinge at the hips and fold forward. As you descend, reach back, and take hold of your partner's shins. Your backsides may be touching, and based on flexibility, you may be able to hold eye contact with your partner, which helps increase the connection as you practice your two-person yoga pose.

Use your partner's body as gentle leverage to pull yourself closer to your thighs. Hold for several breaths, then release. You can complete this pose several times and notice as your muscles feel looser.

11. Supported Back Bend

The supported back bend is a great way to stretch your back and elongate your spine with added stability from your partner to keep balance while preventing over-extension. Start by standing face-to-face with your toes touching. Take hold of your partner's forearms and start to lean back, exhaling. To deepen the stretch, grasp your partner's wrists instead of their arm. Be sure to communicate if something feels wrong.

As you inhale, roll back up. Repeat as needed to help release your lower back. Just make sure that you're not compressing it more as you stretch. As you practice two-person yoga poses, it may help to imagine that you're folding back over a ball or doing a backward summersault.

12. Twin Tree Pose

The tree pose helps you improve your balance, but it can be difficult for those starting to master poses. The twin tree pose gives you additional stability and leverages body contact to enhance the connection to the earth and each other. Start by standing next to each other. You want to maintain eye contact without touching each other.

Extend the arms next to each other, touch your palms, and extend your outside hands across your body to do the same. Your inside legs should remain straight and grounded. Begin to lift your outer foot to rest on the knee of your standing leg. Lean on each other for strength as you focus on balancing—balance for several breaths and release. Then repeat on the opposite side. As you move through the pose, remember it's natural for one side to be stronger than the other, so be open with how you're feeling.

13. Back-to-Back Chair Pose

The chair pose is challenging on the best of days, but it's a little bit easier with help! Not only will you strengthen and stretch your quads, but you'll also build trust as you lean on your partner to keep from falling. Stand back-to-back with your feet hip-width apart. Start to squat, walking out your feet as needed until you get to a position you both feel comfortable.

You can interlock your arms and lean into them for additional stability. Your knees should be directly over your ankles. Hold for a few seconds, then walk back to release. The back-to-back chair pose is one of the two-person yoga poses where you'll feel the burn. It is not an easy pose, but it's worth the effort.

The Final Say on 2-Person Yoga Poses.

Yoga is excellent as a solo activity but can be even more spiritual and beneficial as you practice with a partner. Most two-person yoga poses help you connect and draw strength from one another. They improve your communication patterns while leaning on each other for balance. You will feel limber, more grounded, less stressed, and ready to take on the day's challenges after practicing couples yoga.

Whether practicing with a romantic partner or a best friend, two-person yoga poses will push your practice to the next level. You'll be motivated in ways you never knew possible while encouraging enhanced flexibility. There are plenty of 2 person yoga poses for beginners, intermediates, and advanced practitioners. You can modify your favorite poses to include a second person as you become more comfortable, including bridge, mountain, triangle, and warrior II. This is just the beginning of 2 person yoga poses, but you have to start your journey somewhere!