10 Best Yoga Poses for Two People

Best yoga poses for two people

 Verywell / Joshua Seong

Performing yoga poses with two people is called partner yoga or couples yoga. When there's even more acrobatic fun involved, it's called AcroYoga. Practicing with a partner or friend can be a fun way to strengthen your relationship on and off the mat, while improving flexibility, balance, and posture.

There are many health benefits of partner yoga, include mental and physical perks, such as reduced stress, increased muscle tone, and improved breathing. 

Anyone who wants to experience the benefits of yoga while bonding with a partner should consider trying yoga poses for two people. But to avoid injury, always stretch before doing yoga and practice proper communication with your partner to ensure both are comfortable and safe. There's a lot of trust involved in these poses!

Double Tree Pose 

Many yoga poses for two people are modified versions of poses for individuals. Double Tree Pose is a variation of Tree Pose (Vrksasana), which is beginner-friendly. This is a great starter pose for people new to the yoga practice.

In this standing pose, each partner balances themselves on one leg. The partners hold onto each other with one or both arms, which improves stability. Hold the pose for several seconds to find equilibrium with each other.

Double Standing Forward Fold

This yoga pose stretches out the hamstrings. When performed alone, Standing Forward Bend (Uttanasana) intensely stretches the legs by bringing the head to the knees. 

When performed with two people, each partner will enter the pose facing away from each other. They will reach their arms back to hold onto each other. This deepens the stretch as the partners work together to improve their flexibility.

Sitting Spinal Twist

Sitting Spinal Twist (Ardha Matsyendrasana) can be performed or with a partner. It’s also called Half Lord of the Fishes. This is a seated pose that stretches the side, back, and neck. If you sit at a desk all day, this pose may alleviate tension in your spine.

Two partners will sit with their backs to each other in Easy Pose (Sukhasana). Each partner will reach to one side, grabbing on to the other’s knee or hand. This gently twists the back, stretching out the sides. 

Partner Boat Pose

Performing Boat Pose (Navasana) with a partner intensely stretches the core and hamstrings. This pose may be for advanced yogis as it requires a lot of flexibility in the legs. 

To perform Boat Pose with a partner, face each other in a seated position. Raise the legs to create an inverted V shape. Grab on to each other’s hands to lean into the stretch. To modify the pose and make it more beginner-friendly, fold the knees and gradually straighten out the legs over time. 

Seated Forward Bend 

Seated Forward Bend (Paschimottanasana) is a beginner-friendly stretch. It’s also known as Intense Dorsal Stretch, and it targets the hamstrings, calves, and back. 

Performing this pose with a partner may intensify the stretch. Partners will enter the pose by facing each other while seated. They will straighten out their legs and press their feet flat together. Then, grabbing each other’s arms, the partners will alternate leaning forward to deepen the stretch in the hamstrings. 

To make this pose more challenging, spread the legs to create a diamond shape between the two partners. This will stretch the inner thigh, improving flexibility there.

Double Downward Dog 

Downward Facing Dog (Adho Mukha Svanasana) is a beginning yoga pose for many new yogis. It is an inverted pose that targets the hamstrings and calves. Performing this pose with a partner may be a bit more challenging.

In this yoga pose for two people, one partner enters the Downward Dog pose. The other partner enters an L-Shaped Handstand, placing the feet on the partner’s back. This stretches the upper body and strengthens the shoulders. Partners can alternate positions to stretch the whole body.

Standing Partner Backbend

Standing Backbend (Anuvittasana) is a great starting point to work up to a full backbend. This pose stretches out the back and opens up the chest. It’s also considered a heart-opening yoga pose.

In couples yoga, two partners will face each other and lock onto each other’s arms. Then, tilt the head back so the chin is pointed toward the sky.

Seated Forward and Backbends 

This yoga pose for two people is a variation of Pyramid Pose (Parsvottanasana), which stretches the hamstrings and shoulders.

Partners begin in Easy Pose (Sukhasana) with their backs pressed up against each other. One partner will lean forward as the other leans back. The partner leaning forward stretches their back while the partner leaning back stretches their neck and back.

Down Dog Bow Pose

Many AcroYoga poses are more advanced than others. Down Dog Bow Pose is one of them, but it can be modified for all levels.

This pose combines Downward Facing Dog (Adho Mukha Svanasana) with Bow Pose (Dhanurasana). One partner enters Downward Facing Dog and supports the weight of the other partner who enters Bow Pose. To modify this pose for the partner on the bottom, they may rest on all fours. 

Practice this pose with caution to prevent one partner from falling and becoming injured.

Partner Camel Pose

Camel Pose (Ustrasana) is an intermediate yoga pose that targets the core and quadriceps while opening up the chest. It can also be used to work up to a backbend. 

When performed in couples yoga, partners may assume several variations of Camel Pose. Typically, this pose encourages balance and flexibility as the partners enter Camel Pose while holding onto each other’s arms at chest-level. To make this pose more beginner-friendly, reach the arms above the head and grab onto each other’s hands. 

Safety and Precautions

A common myth about yoga is that you have to be flexible prior to getting started. Yoga is a beginner-friendly form of exercise that is suitable for all levels, including beginners.

The best way to safely perform a yoga pose that is above your level of experience is to first modify it to suit your needs. Modifying yoga poses prevents strain and injury. Over time, your flexibility will improve and you may be able to move onto the more advanced version of the pose.

If you're pregnant or have back pain, be sure to practice partner yoga with caution. If you recently had surgery, check with your doctor to see if you can safely participate in partner yoga.

If you have no preexisting health conditions and want to try yoga poses for two people, do some stretching to warm up before entering the poses.

A Word From Verywell

When practicing yoga poses for two people, communication with your partner is key. One of you may be more advanced than the other, so listen to each other’s directions so no one gets hurt. Partner yoga is not a competition but rather a bonding experience that may help to deepen your personal relationship and your yoga experience.

By Lacey Muinos
Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health.