Yoga is a popular exercise gaining widespread attention since it became popular in the United States. People of all fitness levels can do yoga, and there are many different yoga poses to try out for both beginners and advanced yogis.
If you and your partner are looking for a fun and challenging way to work out together, intermediate yoga poses for 2 people may be the perfect solution.
These poses require balance, coordination, and strength, so you’ll both be working hard and having a good time. Best of all, these poses can be adapted to any level of experience, so don’t be afraid to give them a try!
Before You Start…
Warming up is important before you do any exercise. It prepares your body for physical activity and reduces your risk of injury. Yoga is no exception! Before beginning a yoga routine, it’s best to perform some light stretching or warm-up exercises that will help prepare your muscles for more vigorous movement.
Warming up before doing yoga gets your blood pumping, loosens muscles and joints, and prepares you for what’s to come. It also increases flexibility which will help with poses like downward dog or plank pose.
It’s important to do a warm-up routine that isn’t too intense as it can lead to muscle soreness afterward. For example, try doing light stretches followed by gentle cardio, such as walking on the spot for five minutes before starting a class or practice session.
Yoga Poses For 2 People
When you think of yoga, the first thing that comes to mind is probably someone practicing by themselves. However, yoga is also great for couples! There are many different poses that can be done with two people. Here are ten intermediate poses for two people.
1. Double Downward Dog
This pose is similar to the downward dog but is done with two people. Start in downward dog with your hands shoulder-width apart.
Have your partner stand behind you and put their feet on either side of your hips. They should then press down into your back and lift their heels towards the ceiling. Hold this pose for five breaths.
2. Partner Camel
This pose is a great back opener. Have your partner kneel on the ground and place their hands on your lower back. They should then lean back, lifting their chest towards the sky. Hold this pose for five breaths.
3. Double Warrior III
This is a great balance pose that strengthens the legs and opens the hips. Start in Warrior III with your left leg forward and right leg back.
Have your partner stand behind you and put their hand on your hip. They should then lift their left leg and touch it to their right ankle or shin. Hold this pose for five breaths, then switch sides.
4. Double Tree
This is a great pose for stretching the hamstrings and opening the hips. Start in tree pose with your left foot on your partner’s right foot and your right foot on their left foot.
Make sure you both have a good grip on each other’s hands to avoid unwanted movements. Hold this pose for five breaths, then switch sides.
This pose requires a lot of upper body strength, but it’s great for opening the chest and strengthening the arms and legs. Start in mountain pose with your feet together and step back with your right leg into a lunge until your knee is touching the ground.
Your partner should stand behind you and grab your wrists or forearms while you pull them up towards the sky until they are parallel with the ground (or as close as possible). Try not to lean on your front leg too much; instead, use it for balance. Hold this pose for five breaths, then switch legs.
6. Partner Boat
This is a great core-strengthening pose that also opens the chest and shoulders. Have your partner sit down with their knees bent and feet on the ground about hip-width apart. They should lean back until they balance on their tailbone with their hands behind them, fingers facing forward.
You can either sit in front of them or straddle one leg over their hips if you feel more comfortable. Get into a plank position above your partner with your hands resting lightly on top of theirs (if you are sitting in front of them). Your partner should then slowly lift your legs towards the sky while you push down into their hands to keep balance. Hold this pose for five breaths.
7. Double Pigeon
This is a great hip opener and stretch that requires a lot of flexibility from the hips and groin muscles. Have your partner sit down with their knees bent and feet on the ground about hip-width apart.
They should lean back until they balance on their tailbone with their hands behind them, fingers facing forward. You can either sit in front of them or straddle one leg over their hips if it feels more comfortable to you while you face slightly towards each other.
Get into pigeon pose above your partner with your right leg forward while they do the same (you can switch legs if pigeon pose is too much). Your partner should then slowly lift your hips towards the sky while you push down into their hands to keep balance. Hold this pose for five breaths, then switch sides.
8. The Seated Twist
This pose is great for stretching the spine and releasing tension in the back. Sit facing each other with legs crossed, then twist your upper bodies to the right while keeping your left hand on the floor behind you for support. Hold for a few breaths before returning to the center and repeating on the opposite side.
9. Triangle Pose
This is a great forward bend that requires leg flexibility and hamstring strength from both you and your partner. Have your partner stand behind you with their legs slightly wider than hip-width apart.
You should start in a mountain pose with one foot in front of the other. Make sure to keep your back flat as you bend at the hips until your torso is parallel to the ground, keeping an eye on where your front foot points if it isn’t facing straight ahead.
Hold this pose for five breaths, then switch sides by placing your left foot out in front while leaning towards the right side with the same bend in the hips, keeping an eye on where that leg points.
10. Reclined Bound Angle Pose
This is a great resting pose that can be done at the end of your practice or anytime you need a break. Have your partner lie down on their back with their legs bent and feet flat on the ground.
They should then bring the soles of their feet together, pressing their knees out to the sides. You can either sit next to them or lay your head in their lap (if they are comfortable with this). Stay here for five minutes, then switch positions.
The importance of yoga cannot be emphasized strongly enough. Yoga is an exercise regimen that focuses on physical and mental wellness through the practice of postures, meditation, and breathing exercises. It has been proven to improve mood, increase energy levels, reduce stress levels, help you sleep better at night (and wake up feeling more refreshed), and even boost your sex life. Try out our yoga program in Roseville to get more acquainted with this form of exercise!