Do you want to share your love for yoga with a close friend or someone special in your life? Here are nine best BFF 2-person yoga poses to bring you closer to them!
One of the reasons why yoga has grown in popularity over the last few decades is its adaptability. For example, a recent innovation in yoga is acro-yoga, a format that mixes acrobatics with traditional yogic poses.
Acro yoga focuses on group exercises, including two-person, three-person, and group yoga. Among these, two-people yoga poses allow you to deepen your relationship with someone close to you, like a friend or a significant other.
Read on to learn more about some two-person yoga poses that help build a friendship and bonding with your yoga buddy.
Yoga Poses That 2 People Can Do Together
1. Double Tree Yoga Pose
This is a standing pose that improves balance and establishes trust between the partners. The posture begins when you and your partner stand next to each other while holding a prayer pose.
Next, let go of your inner arm and let it wrap around your partner’s waist area.
Now, stretch and press your other hand against your partner’s hand that’s still in the prayer position. Shift your body weight on the leg next to your partner and raise the other leg off the ground.
Breathe deeply and put the bottom foot of the raised leg on your shin, thigh, or hip, whichever is comfortable. Stay in this position for five breaths before releasing the foot and coming back to the original position.
2. Partner Downward Facing Dog Pose
This is one of the most common BFF 2-person yoga poses and requires a fair bit of coordination among the partners. It is quite easy to practice as long as one of the partners has good core strength.
The pose starts with one partner getting into the downward dog position and the second partner (with a strong upper body) standing in front of the first partner.
Once the first partner is in the downward dog position, the second gets into the forward fold.The second partner then presses their hands on the mat and places their feet on the lower back of the first partner. Now, they lower their back slowly to ensure that their legs are straight.
Both partners must remember to take deep breaths once they reach the final position.
3. Buddy Boat Pose
If you are new to best friend yoga poses, we recommend you start with this one. It is fairly simple to execute, and the two of you will have a lot of fun doing it.
Come in a seated position with your face towards your partner. Now, straighten your hands to hold theirs, bend your knees, and bring your feet forward towards each other until the toes touch.
Now, try to straighten your legs, taking them towards the ceiling. Note that the toes must be pointed toward the sky, with the soles touching each other in the final position.
If you have tight hamstrings or hips, you may be unable to straighten your legs, which is okay. Do not raise your legs beyond the point where it causes you pain.
4. Back-to-Back Meditation Pose
This is possibly the easiest partner yoga pose. It doesn’t even require you to be a regular practitioner. All you have to do is sit comfortably! Once you do, ask your partner to sit with their backs touching yours in ‘Sukhasana’ or easy pose position. Make sure that both of you support each other’s back as your spine area touches each other.
Now, breathe deeply and feel the connection with your partner getting intense with each inhalation. Try to keep your spine straight and body still as you breathe deeply in this yoga posture.
5. Couple Camel Pose
Camel Pose is one of the most fun couples yoga poses to try, but it can be slightly difficult if you have tension in your back muscles.
Stand on your knees so your thighs are vertical as you face your partner. Make sure that your knees are bent and touching your partner’s. It is okay if your thighs are touching too.
Next, hold your partner’s arm and slowly try to lean back, starting with tilting your head but make sure that your lower back is not bending.
The idea is that both partners should lean back until their head touches their ankles. However, many people (especially beginners) may have tight hip muscles and won’t be able to make it all the way back. Make sure you go back and down according to your limitations.
6. Balancing Warrior III
Balancing Warrior III is one of the yoga poses that is better done with a partner than alone. It starts with the couple standing and facing each other. Now, stretch out your arms and hold each other. You may have to move forward or go back to ensure that you can hold each other’s arms.
Next, shift your weight on the right leg and push your hips forward and lift your leg foot and keep taking it back until it is parallel to the floor. Your torso and left leg should make a 90-degree angle between them.
Make sure to extend your neck towards the ground, followed by your gaze. Keep your core muscles engaged in balancing the body, and take deep breaths as you hold your partner firmly. Remain in the position for as long as possible, then slowly return to the original pose.
7. Partner Pigeon Pose
This posture is great for both beginners and intermediate practitioners.
To perform partner pigeon pose, start with both partners facing each other on their individual mats. Now both partners should come into the downward dog position.
Then raise your right leg and bend your right knee. Now bring your right knee closer to the right wrist and your right shin parallel to the mat. Now in this position, keep your right leg on the mat. Stretch your left leg so that it is entirely on the mat.
Once you are both comfortably seated in the pigeon pose raise your hands over your head and join them together.
8. Supported Bridge Pose (Setu Bandhasana)
In this pose, one partner would perform the pose, while the other partner would support them to get into this position.
To get into the bridge pose, lie down on your back with hands on the sides, palms pressing down and legs bent at the knees. Your feet should be shoulder width apart.
Now, as you inhale, press down your palms and feet on the mat and lift your hips. As you do this, your partner will support your hips and help you lift your body.
You can continue holding this position for 10 breaths while your partner supports your hips or you could exhale and come down.
You also perform this pose dynamically by repeating the above steps, such that go into and come out of the bridge pose 10 times, with your partner supporting your hips.
Now you two can switch positions so that the other partner gets to perform the asana, while you support their hips.
9. Double Chair Pose
A double chair pose doesn’t look hard, but it requires a lot of coordination between the yoga partners. Moreover, you need to have strong quads and legs for this pose. If you are a beginner, refrain from pushing yourself to keep up with your partner, especially if they are already adept at yoga.
This couple yoga pose begins with both partners standing with their backs touching each other. Make sure to remove the gaps between your backs and interlace your hands to link your elbows.
Keep holding on to each other as you slowly walk your feet out by taking a few steps. Once you do that, communicate and come into a squatting position – do it together simultaneously. If it feels uncomfortable, move a few steps more. Keep your thighs parallel to the ground and your feet firm on the yoga mat. Your knee and thighs should make a right angle.
Settle into the pose and take a couple of breaths while engaging your quad muscles. Once you start feeling uncomfortable, coordinate and come out of this pose.
A nice variation to the pose is the twisted chair version, an advanced yoga pose where both of you contort your backs. To come into this position, stand straight with your backs facing each other. You would need to maintain some gap between yourself and your partner.
As you inhale, bring your hands in a namaste position. Exhale and bend your knees such that your thighs are as parallel to the ground as possible. Now twist your torso towards the right side and bring your left elbow outside your right thigh.
As you do this, your buttocks will protrude out. Your partner will repeat these steps on the other side. That is, they will twist their torso on the lift side and bring their right elbow outside their left thigh. (for a visual representation, see the pic below). This variation requires more coordination with respect to the direction in which you will have to move your heads.
How Do Two-Person Yoga Poses Improve Bonding?
Two-person yoga routines connect the partners not just physically but also emotionally and spiritually. Here are some ways in which they build a strong connection.
- These yoga poses ask for trust in another person (we all know about the yoga falls). Just like trust exercises, yoga poses deepen faith between the partners.
- Challenging poses require clear communication and coordination from both partners, which helps improve openness and frankness.
- Studies have shown that yoga increases happy hormones and creates mindfulness, which creates a positive environment for bonding.
- If you are practicing your yoga sessions with your significant other, it can help give you physical closeness and understanding.
Mistakes To Avoid Hurting Each Other During Your Session
Once you start practicing yoga with your partner regularly, you will enjoy it to the point where you might want to try new and challenging positions.
While it is an excellent attitude towards learning, you must avoid making the following mistake to avoid hurting your partner and yourself.
- Miscommunication: It is easy to assume the other person is thinking like you, but that is seldom the case. Communicate clearly with your partner before moving into a new position so they can coordinate with you.
- Rough handling: Be gentle with your touches, especially if you are the stronger one in the pair. Ensure your partner is comfortable with them.
- Rushing Too Fast: Do not try to get your partner into a new pose if they are uncomfortable. You may feel that they are slow to respond, but in truth, everyone has their own pace of learning and comfort level.
Frequently Asked Questions
How many asanas are included in BFF Couple Yoga?
As per ancient texts, there are 84 known yoga asanas, and you can practice them all in BFF couple yoga with variations. You can include downward dog, double boat pose, double tree pose, standing forward fold, double chair pose, etc., in your BFF yoga routine.
What is the easiest pose in BFF Yoga?
The easiest pose in yoga has to be ‘sukhasana’ or easy pose, where you and your partner can remain seated with your legs crossed over your thighs. It is a great meditative posture as well.
What is the hardest yoga pose ever?
The most challenging yoga pose between two people has to be the flying bow pose, where one person lies down on the mat, raises both their legs and hands towards the ceiling, and balances the other person on the soles of their feet as the other partner gets into the traditional one-person bow. It requires both partners to be strong as well as flexible.
Are 10 minutes of yoga a day enough?
It is better to practice yoga for 10 minutes every day than not practicing at all. However, an authentic yoga practice would require you to stay on the mat for at least an hour at either sunrise or sunset.
Two-person yoga poses are a great way to get close to the people most important in your life. You can try any of the poses we shared above and explore beyond these- there are many traditional poses that can be done in a two-person style!
With regular practice, you can master the poses together and spend some quality time with your BFF. So what are you waiting for, try these poses soon!