January 06, 2023 5 min read

Partner yoga is a type of yoga practice where two people work together to perform yoga poses and stretches. This type of yoga is beneficial because it allows two people to support each other while they both increase their flexibility, strength, and body awareness. It also promotes communication and trust between two people, as they rely on each other to stay balanced and safe.

The yoga can be practiced by anyone with any level of yoga experience. It can be done in a one-on-one setting with two people, or in groups. Usually, two people work together to create each pose or stretch, often mirroring each other. This helps participants stay aligned, and allows them to adjust to each other’s movements.

Partner yoga is a great way to gain trust and deepen relationships, both with yourself and with others. It encourages participants to be aware of their own body and to be mindful of their partner’s needs. Participants become more aware of their own limitations, and are encouraged to push past those boundaries in a safe and supported way.


Here Are 7 Benefits Of Partner Yoga Poses:

1.Improved communication and trust: Partner yoga requires strong communication and trust between the two participants. This leads to improved communication and trust in other areas of the relationship.

2.Increased strength and flexibility:The yoga poses with partner help both participants improve their strength and flexibility through the support and resistance provided by the other person.

3.Stress and anxiety reduction:The physical and emotional connection developed through the yoga helps reduce stress and anxiety.

4.Improved balance:Partner yoga poses require balance and coordination, which improves overall balance and coordination.

5.Deepened connection:The yoga partner poses help deepen the connection between two people, both physically and emotionally.

6.Fun and enjoyment: Partner yoga can be a fun and enjoyable activity for both participants.

7.Enhanced team building: Partner yoga can be a great team building activity, as it requires cooperation and support between the two people.


Here are 5 partner yoga poses to get you started:

1.Tree pose (Vrikshasana) with a partner

Partner yoga, benefit of partner yoga, 5 yoga yoga poses with partner

To do the tree pose (Vrikshasana) with a partner, one person stands in tree pose with their left foot rooted into the ground and their right foot resting on the left thigh. The other person stands facing them and places their hands on the standing person's hips for balance.

The standing person should engage their core and lift their arms above their head, with their palms pressing together in prayer position. Both people should focus on their breath and maintain a steady, controlled breath throughout the pose. The standing person can hold the pose for 30 seconds to a minute, then switch sides and repeat the pose with the opposite leg.

2.Warrior III (Virabhadrasana III) with a partner

warrior pose, warrior yoga pose with partner

Warrior III (Virabhadrasana III) pose with a partner, can be done when one person stands in warrior III pose with their arms extended in front of them and their body leaning forward. The other person stands behind them and supports their back. To enter warrior III pose, the standing person should start in mountain pose (Tadasana) and then step one foot back and lift the other leg off the ground, extending it behind them.

They should reach their arms forward and engage their core to keep their body balanced and stable. The standing person should hold the pose for 30 seconds to a minute, then switch sides and repeat the pose with the opposite leg. The supporting person can help the standing person maintain balance and stability by gently pressing their hands against the standing person's back and offering support as needed.

3.Reverse warrior (Viparita Virabhadrasana) with a partner

reverse Warrior yoga pose, yoga poses with partner

Another partner yoga pose is the reverse warrior (Viparita Virabhadrasana) pose. The ractice involves one person stands in reverse warrior pose with their right foot rooted into the ground and their left foot a few inches behind them. They should reach their left hand down to their left ankle and extend their right arm up towards the sky, with their palm facing down. 


The other person stands behind them and supports their back. To enter reverse warrior pose, the standing person should start in warrior II pose (Virabhadrasana II) with their feet about 3 to 4 feet apart and their arms extended out to the sides. They should then lower their left hand down to their left ankle and reach their right arm up towards the sky, turning their gaze up to the raised hand.


The standing person should hold the pose for 30 seconds to a minute, then switch sides and repeat the pose with the opposite arm and leg. The supporting person can help the standing person maintain balance and stability by gently pressing their hands against the standing person's back and offering support as needed.

4.Seated forward bend (Paschimottanasana) with a partner

Boat pose (Navasana) with a partner

The seated forward bend (Paschimottanasana) pose with a partner can be done with both people sit facing each other with their legs extended in front of them. They should both bend their knees slightly and press the soles of their feet together, then hold onto each other's forearms. They should lean forward, bringing their foreheads to touch, and reach their arms forward to deepen the stretch. 

The sitting people should keep their backs straight and their shoulders relaxed as they lean forward. They should hold the pose for 30 seconds to a minute, then slowly sit up and release the pose. The seated forward bend pose stretches the back of the legs (hamstrings) and the back muscles. The partner can help the sitting person maintain balance and support their body as they lean forward.

5.Boat pose (Navasana) with a partner

Boat pose (Navasana) with a partner

When both people sit facing each other with their legs bent and feet touching, theis partner yoga pose is called the boat pose (Navasana) with a partner. Both partners should lift their feet off the ground and hold onto each other's forearms for balance. The sitting people should engage their core muscles to keep their bodies lifted off the ground and extend their arms straight in front of them.

They should hold the pose for 30 seconds to a minute, then slowly release the pose and lower their feet back down to the ground. The boat pose strengthens the core muscles and improves balance. The partner can help the sitting person maintain balance and stability by holding onto their forearms and offering support as needed.

Conclusion on Partner Yoga

Partner yoga is a fun and enjoyable activity that can improve communication and trust, increase strength and flexibility, reduce stress and anxiety, improve balance, deepen the connection between two people, and enhance team building.

It involves performing yoga poses with a partner, using the support and resistance of the other person to deepen the stretch and improve balance. Some examples of partner yoga poses include tree pose, warrior III, reverse warrior, seated forward bend, and boat pose. 

With Green Apple’s active wear, now you can practice the greatness of this yoga with your partner in a more comforted and easiest way possible. The super breathable fabric of active wears ensures that you are comfortable and safe throughout the practice.

Nikita Parihar
Nikita Parihar


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