Yoga Paired for Beginners: Poses and Exercises

Yoga paired is an interesting way to learn and practice asanas. You can not only improve balance, stretch more deeply, strengthen muscles, but also improve confidence, motivate and inspire each other, and at the same time laugh and have fun. In this article, you will learn about yoga exercises that you can do with a partner.

Pose of meditation

An easy and affordable pose for beginners is Sukhasana or, if preferred, a full lotus position (padmasana). This is a fundamental sitting posture in yoga, often taken for meditation and breathing exercises. Use in yoga classes paired with beginners, you can just her.

1. Both partners should sit back to back, legs in a crossed position. Imagine that your spine is stretched up, your stomach is slightly indented. Those whose hip flexor muscles are poorly stretched, it is recommended to sit on a special block for greater comfort and stability in this position.
2. Your shoulder blades should be lowered and slightly touching your partner, your hands relaxed and located on your knees. Breathe deeply and direct your attention towards unity with your partner, as you both will plunge deeply into your subconscious.
3. Make sure that you maintain balance in your body and that either partner does not rely heavily on the other.

Dancer pose

Natarajasana is a beautiful and amazing posture that can be quite difficult for self-improvement. Performing this yoga pose in pairs can be a more comfortable option, since it allows you to maintain and stabilize each other. It can help establish both greater trust between partners and improve balance.

1. Stand in front of your partner at arm's length and begin to gradually transfer body weight to your right leg. Stretch your right arm forward, bend your left leg at the knee and begin to move it back and up.
2. Bend your left hand at the elbow and grab the thumb of your left foot with it, while the palm of your hand should look up towards the ceiling. Lift your left leg until it is parallel to the floor. The shoulder of the left hand needs to be turned outward, and the elbow is pulled up. The tailbone should be directed to the floor, the chest should be stretched up, the left leg - back. Extend your right hand forward to your partner and place your hand on your shoulder.
3. Hold for a few deep breaths and repeat on the other side.

Dog pose

Adho Mukha Shavanasana is great for both partners as intense training of the shoulders and lower back. Hold your posture while you can relax in this firming stance. The pose will be given to you easily if you are able to reach with your palms to the floor. Yoga paired for children with a dog pose can be a very fun activity.

1. The first partner takes the dog's pose face down. After which the second should stand on the right side of the first and put his hands at a distance of about 20-30 cm in front of the partner's hands.
2. The second partner raises his right foot and places his feet directly on the first partner in the area of ​​the right femur. Then, does the same with the second leg.
3. The second partner, by and large, makes the dog on top of his partner. Hence the name - double dog.

Pose back and forth

Adho and Urdva Mukha Shvanasana will help relieve fatigue and recover lost energy. The pose helps to stretch the spine well, and also helps to improve digestion, beneficially affecting the condition of the abdominal organs.

1. Sit back to back, legs in a crossed position as in a pose for meditation. Stretch your arms up and grab the palms of your partner.
2. As you exhale, lean forward, gently pulling your partner's arms forward and up. Your partner can take a breath at the end point of the stretch.
3. Swap roles and repeat asana.

Camel Pose

Ushtrasana refers to postures that tone the whole body. It helps strengthen the muscles of the upper body and thighs and improves blood circulation. A camel pose will allow your spine to become flexible and improve your posture.

1. Take a kneeling position with your back to each other. Place the right heel between your partner’s heels. As a result, all four heels should be on the same line.
2. Supporting your lower back with your thumbs and keeping your abdominal muscles energized, slowly lean back and place your head on your partner’s right shoulder.
3. Deepen your stretch by pushing your hips forward. At this point, tighten the tailbone to protect the lower back.

Fish pose

Matsyasana helps to stretch the muscles of the abdomen and neck, stimulates the abdominal organs, relaxes the thyroid gland, strengthens the muscles of the upper back and back of the neck.

1. Lie on your back, bend your knees, put your feet shoulder width apart.
2. Your partner should lie on your hips with your upper back, so your knees should be at a comfortable height. You can support your partner's head when he puts it on your hips, and perhaps gently pull your hands to deepen the stretch.
3. Swap roles and repeat asana.

Baby and fish pose

The combination of these two poses is very beneficial for the health of the back and the body as a whole. Balasana and Matyasana can bring a calming effect to both partners. For this you need to breathe deeply and throw all the bad thoughts out of your head.

1. Your partner should take the pose of the child. Sit on a partner with your coccyx touching each other. Then slowly lean back so your backs touch. You can extend your arms to the sides or up for a deeper opening of the chest.
2. You can pull your legs closer and bend them slightly at the knees if you feel too much stretching in the lower back.
3. Swap roles and repeat asana.

Boat pose

Navasana will help strengthen the muscles of the abs, back and hips. It enhances blood circulation in the abdomen, helps improve digestion, and also relieves pain in the lower back. Performing a boat pose together with a partner helps to establish communication and just have fun. Yoga for couples must include this pose.

1. Sit facing your partner about a meter away. Bend your knees, put your socks together and hold hands.
2. Connecting the feet with each other, begin to tear off your feet from the floor. Raise your shins parallel to the floor and straighten your legs completely to take the pose of the boat.
3. Stretch forward to stretch your hips and lower back.

Chair pose

Utkatasana is a great static exercise that will strengthen your legs intensely - especially if you do squats in tandem. The stool pose also corrects flat feet, improves posture and balance.

1. Stand facing your partner at arm's length and hold hands.
2. Now start to lower yourself down at the same time, as if you are sitting on a chair. Toes should be located farther than your knees.
3. Keep a balance with your partner, keeping your shoulders right above your hips and not leaning back.

Wheel pose

Salamba Urdhva Dhanurasana helps to stretch the chest, increase lung capacity, strengthen the wrists, stomach and spine, as well as increase energy in the body and get rid of depression.

1. Turn to face your partner and hold hands crosswise. Extend your arms to the right and up and turn your back to back. Lean forward, the tailbone of the partner should be located higher than yours. It may take some practice to find the right height.
2. Now pull the partner up and forward. You should take your hips back, bend your knees a little and take your partner’s weight on you.
3. When you feel that the partner is in balance, straighten your knees and lean forward a little. You can also let go of your hands.

Head pose in knees

Pashimotanasana allows you to stretch your calves, buttocks and back muscles. It can be performed alone, but with a partner it will be more effective and will also help to establish contact.

1. Sit facing your partner, stretch your legs forward and connect your feet together. Reach forward and grab the fingers of your partner’s hands. If flexibility allows, grab your wrists, elbows, or shoulders.
2. Now slowly pull the partner forward. You can do this one at a time.
3. Relax, smile and enjoy the pose.

Acro yoga

This is a completely different type of affiliate yoga with acrobatics. To try, you should ideally have a few square meters of space and a third person to follow security measures.

1. A stronger partner should lie on the floor and raise his legs to 45 degrees. A more flexible partner should place the hips on the partner's feet. Then the partners should put their hands together. A partner who is on the floor should bend his knees slightly and raise a partner who will balance in the air.
2. Both participants must trust each other and be very attentive to the movements of the partner, so this is an excellent exercise for creating teamwork.
3. If a solid balance is achieved, the second partner can free his hands and raise them up.

Conclusion

So now you know the paired yoga exercises. Specific examples were shown in the photo. Be sure to try repeating the above asanas with your partner, friend or children. So you spend time to the benefit of your physical and psychological health.