A Complete Guide to Partner Yoga — Poses, Challenges & Benefits
Have you been hearing the term Partner Yoga too much now? Are you wondering what exactly is this yoga style all about? Are you interested to know more about it? Well, you have come to the right place. We are going to tell you everything about this unique yoga style- what is partner yoga, what are its benefits, how is it different from other yoga styles, what are some partner yoga poses, and what are the challenges faced while practicing partner yoga.
Partner yoga can be defined as a style of yoga practice in which two people support each other while performing yoga poses so that the postures are improved and the benefits are enhanced. Partner yoga is known to help build trust and improve communication. Performing yoga poses together provides balance in a pose while maintaining correct body alignment. This yoga also allows each learner to experience the pose differently. Partner yoga poses excellent to build relationships, learn movements better, and get a better grip on breathing with the help of co-ordination. Partner yoga poses are not intimate, so you can together practice it in a yoga class, and both can enjoy the benefits of it.
Partner yoga brings a fresh air of change to the traditional way of doing yoga. Yoga has always been considered a solo activity that needs some degree of seclusion to get the most benefits. Partner yoga, on the other hand, allows indulging in the benefit of having a company. Through specific poses and postures, partner yoga plans on innovatively delivering the maximum advantage. Some factors that make this particular style of yoga so unique are:
Partner yoga is about communication
Partner yoga is all about holding each other, maintaining balance through constant communication, which is sometimes not through words. Partner yoga works effectively through a strong communicative body language and eye contact.
Partner yoga is about guidance
Because partner yoga is practiced with a partner, it is highly dependent on getting guidance at all times. The best part here is that this guidance is not dependent on a single yoga instructor who is teaching the entire class but on the partner who is standing just beside you.
One can join a partner yoga class at any level
The benefit of having a partner in this style of yoga is that you can easily pick up the poses when you have a certain amount of flexibility already. Good communication with the partner helps in learning the poses quickly and correctly.
Partner yoga is fun
Many people think yoga to be a lonely boring activity. Well, partner yoga is different. Because you have a constant partner in this yoga form, you always have someone to crack jokes, have fun, have a great conversation, etc. Practicing partner yoga is also a great way to deal with stress, anxiety, and improve your social skills.
Partner yoga is beneficial for both people. According to a study, partner yoga has many benefits, from stress relief to a flexible body, and overall healthy life. Read on to learn more about the mental, physical, and emotional benefits of practicing partner yoga.
- Partner yoga helps build trust
Partner yoga relies on trust and communication between you and your partner. Thus, it can be easy for some and harder for other partners in the beginning. But, by discovering each other’s weaknesses and strengthens you can learn a lot and this will help widen your perspective. This is also one of the realities of life, that if people connect as one, they can accomplish the impossible tasks.
- Partner yoga helps deepen the emotional and physical connection
In partner yoga, both partners need to be fully engaged in the experience since they rely on each other for the creation of the different poses and to maintain proper focus, balance, and alignment. This is a great way to build your connection both emotionally and mentally with your partner. It also enhances your communication skills.
- Better communication
Communication is necessary to enjoy the full benefits of partner yoga. If you need to understand your partners, you need to communicate. It is essential to communicate to achieve focus, and balance, which are required to perfect the different poses. So, if you want to deepen your communication skills, go for a partner yoga class.
- Partner yoga is a great way to get introduced to the yoga world
One of the best qualities of partner yoga is that it is an amazing entry into the yoga world for those who have always thought themselves to be inflexible. The presence of the partner provides the safety and comfort to stay present in times of emotional or physical discomfort. It also helps by providing support while moving on to poses that are difficult to do on our own. Partner yoga also helps to deepen our understanding of the healing powers of yoga.
- Partner yoga improves balance, alignment, and posture
In partner yoga, your mate serves like a mirror to you so that you can achieve proper balance, alignment, and concentration. You can see your partner as a personal yoga teacher, who helps you in learning different pose and posture.
There are a few different types of partner yoga. all of these types are a great way to achieve all the benefits of traditional yoga in a fun and engaging manner. Some of these types are:
- Acro yoga
- Doubles yoga
- Contact yoga
- Partner flow yoga
Because the practice of partner yoga is dependent on a partner, it is natural that one may face a few challenges during its classes. Some of the most common hurdles faced during partner yoga classes are:
- Lack of trust
Most learners feel a lack of trust when the partner is unknown. This leads to a constant fear of injuries or accidents. If such is the case with you, you may ask your instructor to introduce you to your partner so that you can understand each other’s goals, your bodies, and just have an ice-breaking conversation for a comfortable and easy first class.
- Lack of communication
Lack of communication is another hurdle that most partner yoga learners face initially. It is important to remember that communication is the key to achieve maximum benefits in a partner yoga class. Lack of communication may lead to injuries and accidents during the class and this must be avoided at all costs.
- Hygiene issues
Many people have doubts about the hygiene status of their partners, which stops them from enjoying the benefits of partner yoga. however, this issue can be easily resolved by communicating with the partner yoga instructor and going through the common guidelines.
- Expecting too much too soon
Many people have a misconception that a partner yoga class will help them experience the benefits in less time. Partner yoga, like any other style of yoga, will take some time to show its results. This is because there are several other related factors involved. Some of them are the body’s flexibility, how well are you learning the poses, how far you can stretch, etc. Hence, just like other yoga styles, partner yoga also requires patience.
- Be clear of your intentions
You must know about your boundaries. You should communicate about your boundaries with your partner before practicing this style of yoga. If you have any kind of specific goals for your partner practice, then you must share and discuss it with your partner. Don’t forget to tell your partner about some specific body parts or muscles that are sensitive and are needed to be approached with care.
- Clear communication both verbally and non-verball
Partner yoga is an amazing way to practice communication with each other. Make less use of words while doing yoga, as it will be beneficial if you speak minimum while practicing yoga.
- Do trust your partner
In many yoga poses in partner yoga, it is required to surrender the whole body weight and balance on each other. In such cases, you have to trust your partner. To be successful in any kind of partner yoga poses, you will first need to trust your partner and support him/her fully.
- Don’t judge your partner
Your partner’s body will be different from yours in terms of strength or flexibility. Try to appreciate these differences, instead of judging them for what they lack. Always try not to bring competitiveness to the practice. Learn to encourage your partner if he or she is not able to perform a specific pose.
- Stay focused
Partner yoga exercises sometimes can be difficult or challenging. There is a need for huge focus as well as concentration while performing the poses. You need to stay focused to deepen your connection with your partner.
These are some of the easy partner yoga poses. It will help you to build co-operation and enhance the posture of the body.
This is one of the most popular full-body stretching yoga poses. It is best to perform with a partner, as it helps each other to deepen the stretch.
- First, one partner has to settle into a child’s pose, the arms should be outstretched and shoulder to be width apart.
- Then, another partner has to stand facing towards him or her.
- Now, the one who is standing can walk their feet back, then allow for a stretch in the side body, arms and shoulders.
- Then, the standing partner can bend forward, place the feet on the back of the other partner’s pelvis.
- Do make sure to place the feet on the fleshy part of the pelvis, not on the spine.
- The standing partner can shift some more weight into their hands, slowly massaging the flesh at the back of the pelvis of the other partner.
- Now, continue it for four to five deep breaths, give feedback to each other to make trust.
- To get out of the pose, the partner on the ground has to bend their knees and shift some more weight onto the heels as when they come back to normal position.
Matsyasana is best for stretching the legs and back. This comes under the partner yoga challenge pose, especially when one partner is very flexible as compared to the other. So, take this pose slowly, and don’t forget to communicate, otherwise, anyone of you can get hurt.
Paschimotasana is the seated bending forward pose. It helps relieve the symptoms of mild depression by calming the brain.
In partner yoga, while one partner would be in the matsyasana pose, the other would be in a paschimotasana pose.
- First, you have to sit back-to-back with your partner.
- Now, extend the legs in the front.
- One partner will bend forward by stretching the spine, keeping it erect, and aiming towards the toes. Then, the other partner will bend backward placing support on the other partner’s back
- Now, hold the pose for four to five deep breaths.
- Now, you can switch on your positions.
- Don’t forget to make communication while switching.
- This exercise will help to make a physical connection as you lean onto each other.
This is an easy Partner yoga pose for beginners because in this pose you can use each other actively for support. It is one of the best poses for strengthening the muscles of your feet and things, it also helps to increase ankle mobility.
- First, sit back-to-back with your partner and arms relaxed by your sides.
- Then, press your backs slowly against each other.
- Now, slowly lift yourself from the ground and bend your knees, like you are sitting on a chair.
- Keep your legs hip-width apart.
- Once you form a 90-degree angle with your knees, pause there and take four to five long breaths.
- Do not forget to lift your head upwards and maintain proper length in your spine.
- Now, press down evenly through both of your feet.
- To come out of the pose, press into each other so that you can straighten your legs.
- This exercise will help you to build trust, especially during the transition between the poses, as for that you have to take the support of your partner.
Grounding is a great way to start any kind of yoga practice. It helps you to connect with your physical and spiritual environment. It also prepares your mind before beginning yoga practice. There are aspects of a yoga practice that is meditation and mindset.
- First, sit cross-legged, your face should be opposite to your partner’s face.
- Then place your hands on each other’s knees.
- If you find sitting cross-legged is uncomfortable, then you can sit up on a pillow for more support.
- Now, look into your partner’s eyes. Keeping looking till your eyes stops.
- Now, take 10 deep breaths in and out and then allow for a deeper connection without saying any word.
- Rest for 2 minutes, then continue the same procedure.
These are two yoga poses that are usually paired together. It is better for stretching the core, hips, and back muscles. Seated cat cows even help with to expand the chest and lungs. Just be sure to focus on breathing, while performing this pose.
- First, remain seated and then, reach for each other’s forearms.
- Now maintain a grip when you release your shoulder down.
- Then inhale, and lift your chest towards the ceiling.
- Now when you exhale, try to draw your chin into your chest.
- Then round using your upper middle back and spread the shoulder blades wide apart.
- Continue with the same movement for the same cycles of breath, as when you warm up your spine, you can lift your gaze up towards the ceiling.
- Do this process for at least 10 to 12 rounds.
Through the power of proper breathing and firm grips, you will be able to experience richer and deeper connections with your partner. While performing partner yoga, you get to know each other better and this allows you to learn a lot of other things as well. You may also end up finding a best friend in your partner. You can also challenge each other with different postures that are very energizing, and hence get to know about each other’s unique qualities for more understanding in your relationship. Partner yoga is a brilliant way to keep the body and mind fit, healthy, and happy.
