Do you and your best friend enjoy yoga? If so, here are some great poses for you and your best friend to try out. We guarantee that you will have a fun yoga session.
Benefits of 2 Person Yoga Poses for you and your BFF
The word Yoga means to unite. Body, mind, and soul should unite together in harmony when practicing Yoga regularly and properly.
Doing Yoga together with your friend can also unite the two of you together, therefore letting both of you bond and form a stronger relationship with each other. With this being said, 2 person yoga poses are not just great to practice together with your BFF, but also with your partner.
Practicing Yoga with a friend is not only a lot of fun, but the poses also help both of you to stay balanced, to exercise, and also to stretch out all the build-up tension.
Other Benefits of BFF 2 Person Yoga Poses are:
- Improves your balance.
- It is a great way to relax and spend quality time together.
- Improves flexibility.
- Doing yoga with a friend can be more fun and motivating than doing it on your own.
- It helps to bond with your friend on a deeper level.
- Improves your mood.
- It is a great way to make memories.
- The poses build trust, in your friend aswell as trust in your own capabilities.
- It makes working out more fun.
Whether you’re just starting out or are an experienced yogi, there are plenty of great poses that you can try together. So grab your BFF and get bendy!
11 of the best 2 Person Yoga Poses for you and your BFF
1. Partner Seated Twist
This pose is great to stretch out your spine and detox your organs.
By doing this pose back to back with your friend it supports both of you to sit upright and helps both of you to get into the pose easier.
How To Do Partner Seated Twist
- Sit on your yoga mat in a comfortable seated position like Sukhasana (Easy Pose), back to back with your friend.
- Both of you should take some deep breaths together to adjust yourself to each other.
- By the next inhale both of you can lift both of your arms overhead
- By the next exhale, both of you can place your left hand on your own right knee, palms facing down, and your right hand, palms down, on your partner’s left knee.
- Take deep breaths together. With the inhale try to elongate your spine even more and with the exhale, together with your friend, try to twist as far as it is comfortable for both of you, even deeper into the twist.
- Take 5-8 deep breaths.
- By the next inhale slowly return to the starting position.
- Change sides.
2. Double Plank Pose
This challenging and intermediate pose is a great way to build strength in the arms, shoulders, and core.
With regular practice, you and your partner will be able to hold this pose for longer and longer periods of time.
How To Do Double Plank Pose
- One of you should start as a base, in a normal high plank. Be aware of your posture, make sure to engage your core and elongate your spine.
- As soon as the base has found his/her stability and is ready, the flyer can grab the ankles of the base and gently place the top of their feet on the base’s shoulderblades. It is important for the flyer to engage his/her core muscles aswell, and not just hang in the pose.
- Both of you should take deep breaths together and stay as long as both of you can endure.
Note!
It is important in poses like this, that you and your partner communicate clearly and honestly to each other. Always respect the others’ fitness level and be honest about your own.
3. Supported/Double Boat Pose
For a challenging pose, that is sure to get your heart racing, try double boat pose with your best friend. This pose is a great way to strengthen and tone your abs and core, but it can also help improve balance and focus.
How To do Supported Boat Pose
- Both of you start facing each other, by sitting on a yoga mat, with both of your legs bent.
- Reach out to grab each other’s hands for support.
- Now you can start by lifting your right leg up and your partner their left leg and put the soles of your feet together.
- If you found stability, lift your left leg up and your partner their right leg and again put the soles of your feet together.
- Breath deeply and try to balance and find stability.
- Once both of you found your balance you can slowly straighten your legs as far as comfortable for both of you.
- Breath deeply. Both of you should elongate your spine and engage your core muscles, just like you would in a normal Boat Pose.
- Hold for 5-8 breaths.
- Come out of the pose slowly, one leg after the other.
4. Partner Tree Poss
Partner Tree Pose is a 2 Person Yoga Pose that would describe what a functioning relationship should be all about, namely to lean on each other, support each other and be there for each other at all times.
How To do Partner Tree Pose
- Start by standing side to side with your BFF, facing the same direction and with your hips as close together as possible.
- Both of your inside arms should wrap around the other one’s waist.
- Both of you should find balance on the inside leg and slowly lift your outside legs as high as you would in a regular tree pose. (Meaning, to place your foot either on your ankle or above your knee.)
- Once you found balance, both of you can bring the hands of your outside arms together into a partner namaste mudra.
- Hold this position while taking deep breaths together.
- Change legs.
5. Double Standing Backbend Pose
Double standing backbend pose is a great pose to build strength in your back and open up the heart region.
How To do Standing Backbend Pose
- Start by standing close to each other on a Yoga mat, facing each other.
- Both of you can put your hands on the other one’s hips.
- By the next inhale engage all the muscles of your body.
- Exhale deeply and on the inhale both of you can go into a standing backbend.
- You can either hold each other on your partner’s waist, or grab each other’s elbows, or for a more advanced variation, you can both raise your arms overhead, as you would in a regular standing backbend. In the latter variation, you need a lot of back and core strength and support each other only by pressing your waists against each other.
- Hold the pose for 5-8 deep breaths.
Note!
Always engage your core and back muscles when doing backbends. Even when doing this supported partner backbend.
6. Double Downward dog pose
The Partner Downward Facing Dog Pose could be a prep pose if you are on your handstand training journey.
How To do Double Downdog Pose
- One of you will start as the base in a normal Downward Facing Dog
- The one of you that chose to be the flyer will now start of in a tabletop position in front of the base, close to their head, facing away from them, then proceeds to lift the legs up so that the top part of the feet rest on the bases lower back.
- Once you both are comfortable in this position, the flyer can start to play with his/her center of gravity and try to come into an upside-down L-shape position.
- Afterward, you can change the base and flyer position.
Note!
When practicing this regularly as a flyer, and as you gain more confidence and strength, you can start to lift one leg up when you are in L-shape. Then change to lift the other leg up. Eventually, you will gain so much confidence, balance, and strength that you can lift both legs up from the upside-down L-shape, to come into a full handstand.
Make sure to have a third person nearby to be the spotter and assist you into your handstand.
7. Double Warrior III
Double Warrior III is a great pose for two friends who are looking for a challenge.
This pose is a great way to build strength in the legs, back, core and shoulders, as well as improve balance and focus.
How To Do Double Warrior III
- Start off in Mountain pose, facing each other.
- The distance away from each other should be at such that when both of you go into warrior III, with extended arms, your hands can hold each other.
- Take in a couple of deep breaths together to focus.
- By your next inhale both of you should come into the regular Warrior III pose, with extended arms.
- Take a hold of each other’s hands
- Try to balance in this position for a couple of deep breaths.
8. Assisted Handstand Pose
A great way to practice handstands. Not only will you have a lot of fun practicing this inversion with your friend. but you will also feel more confident because you have your friend right next to you to support you and catch you when you fall.
How To do Assisted Handstand Pose
- One of you will be the spotter that assists the other friend, whilst they go into the handstand.
- The other one can go into a downward facing dog position, the spotter will stand close to your head, facing you.
- From downward dog position, you can try to lift your hips up, in line with your arms.
- From there you can engage your core, pull your navel towards your spine, and kick one leg up.
- The spotter will catch the leg and you can try to come into a straight line, whilst lifting the other leg up aswell into a handstand position.
- Stay here for a couple of breaths.
Note!
It is important here again to communicate with each other!
9. Partner Dancers Pose
This tricky balancing pose is a great way to stretch the back, shoulders, and hips. It also helps improve flexibility and range of motion while promoting feelings of calm and relaxation. With regular practice, you and your partner will be able to move more gracefully and fluidly into this pose.
How To do Partner Dancers Pose
- Start by standing on opposite ends of a yoga mat, facing each other.
- Extend one arm each (mirroring each other), and let the palms of your hand touch your friends palm.
- Each of you should bring the opposite leg up.
- With the same hand as the lifted leg, you should catch the foot and lean forward slightly to come into dancer’s pose.
- Hold this couple pose for 5-8 deep breaths.
- Then change sides.
10. AcroYoga Front Plank
For those of you who enjoy doing Partner Yoga Poses, you could give AcroYoga a try.
The Acro Yoga Front Plank is a great way to increase strength, balance, and trust, for both the flyer and the base.
How To Do Acro Yoga Front Plank
- The base starts off by lying on the back with their heels 90 degrees over your hips. The flyer stands facing the base with your toes almost touching their bum.
- Base: Bring your feet to the hipbones of the flyer, bending your knees a little. Flyer: Lean forward onto your base’s feet, keeping your body in one line from shoulders to heels engaging all your muscles.
- Base: Whilst holding your partners’ hands with straight arms, straighten your legs and stack your feet directly over your hips. Flyer: Engage your core and allow the base to lift you off the ground.
- Base: Keep your arms straight, and engage your shoulders. Flyer: Push into the hands of the base and keep your muscles engaged.
11. Fish on a Rock
This restorative couple pose is great for ending of your Best Friend yoga session.
Fish on a rock pose opens up the hip, stretches the back and opens up the heart. It also calms down the mind and relaxes you.
How To do Fish on a Rock
- The base will come into child’s pose with their hands extended out in front of them.
- The flyer will then lie down with their back on top of the base, in such a way that the flyer’s back will arch nicely and opens up the heart region.
- The flyer can then either let the arms fall to the side or go into a deeper stretch and extend their arms overhead.
Final Thoughts
Yoga is a great way for couples to spend time together and get in some quality exercise. These poses are a great way to start your day or to unwind after a long day.
They can help improve flexibility, strength, and balance.
Whether you are looking for an advanced pose or something simple and relaxing, there is sure to be a yoga pose that is perfect for you and your partner.
FAQ’s
What are the benefits of yoga for couples?
There are many benefits of yoga for couples.
Yoga can help improve communication and teamwork, and it can also help build strength and endurance.
Yoga poses can also be a great way to relax and have fun with your partner. So if you are looking for a way to spend some quality time together, or if you are looking for a challenging new workout, yoga is a great option!
How do I get started with yoga as a couple?
There are many ways to get started with yoga as a couple. You can find online classes, find a yoga flow on youtube, or you can attend a class at your local gym or studio.
There are also many books and DVDs that offer yoga routines for couples. So whatever works best for you and your partner, there is sure to be an option that fits your needs.
How often should we practice yoga together?
There is no set answer to this question. You and your partner can practice yoga as often as you like. If you are just starting out, you may want to practice a few times a week. As you get more comfortable with yoga and develop a regular practice, you may find that you want to do it every day.
Ultimately, the frequency of your yoga sessions will depend on what works best for you and your partner.
What are some advanced poses for couples?
There are many advanced poses that couples can do together.
Some of the more challenging poses include double wheel, flying bow, or flying handstand scorpion.
These poses require strength, flexibility, and balance. If you and your partner are looking for a challenge, try some of these advanced poses. With practice, you will be able to master them!