Squeeze hands to signal a finish, and pull each other slowly forward to exit the pose. P1 & P2 walk hands up each other’s arms to deepen the stretch. Partner yoga is meant to challenge you, but always communicate with your partner to see what level they are okay with as well. P2 takes hold of P1’s hands, leaning back to allow space to lift the legs off the mat and extend them on top of P1’s legs. If a solid balance is achieved, the second partner can release her hands and raise her arms and legs into locust pose.

If you’re feeling adventurous, let go of each other’s hands. Slide your outside arm underneath your inside arm with your palm facing up. Have your partner take Bow Pose or Dhanurasana, an intermediate pose that's best learned from a teacher.

Each partner can lengthen her front body, keeping her chest open and stretching her legs and pelvis. Engage your belly button and lift the spine tall as you straighten your legs in unison with your partner, so that you are both in boat pose, feet pressing into each other.

You can also try wobbling or swaying to challenge you partner's kinesthetic communication and focus. For a fun variation, walk closer to your partner and anchor your chest between their shoulder blades. Touch your right hand (and your partner, her left) lightly to the floor while keeping both of your sitting bones grounded. Without changing the setup of your legs, bring the front palm to the mat directly inside of the front foot to enter extended side angle.

From the previous pose, ground your left foot and shift your weight onto it. Switch sides.

P1 folds forward, keeping hold of P2’s hands. (Also read: 7 Yoga Myths You Have to Stop Believing), Strengthens arms, shoulders, back, legs and ankles; opens hips, chest and lungs. [CLOSED] Win Klipsch True Wireless Earphones worth up to $349!

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partner yoga poses

The previous pose can also be done at a greater distance, which will make balancing slightly tougher. Stand back to back with the backs of your heels touching or close together. Walk backwards, keeping your arms and legs long, until your torsos and arms are in a level line. P1 bends knees to bring them to the ears, bringing the shins and tops of feet to rest on the ground. Depending on your flexibility, you may need to move closer or farther away from each other. Press your upper backs press into each other and place your hands on your knees to remind you to glide your shoulder blades down your back away from your ears. Stand about two arm’s length opposite your partner and get into warrior 1 pose on the same side: Lunge forward with your left foot, bending the left knee at 90 degrees. Have her reach back and take hold of her hands, keeping her palms facing away from each other. Strengthens core, thighs, ankles and spine; stretches groin and inner thighs. This will magically bring her into a Shoulderstand. Benefits: “Shoulders away from the ears!” is a constant reminder you’ll hear during Upward Dog in yoga class, but with this pose, your partner does it all for you. Once supported in Plow, P1 enters Lotus legs, and is able to press the back body into P2’s torso to lift the arms off of the mat for upside down Levitating Lotus. The top partner can even try a handstand push-up if she's very fit.

For a fun transition from here, check out the next pose. Move more slowly up and down for a greater strengthening effect. Straighten your legs in front of you. Note: P2 can stretch further by walking the torso closer to the knees (toward P1) and lifting the hips further up, and you can even lift the up and back into Plow Pose.

Stand shoulder to shoulder, facing opposite directions. Melting Heart & Table PoseAnahatasana & Sandharasana. Ego may be reduced as consciousness recognizes itself in another incarnation. Get the latest health & fitness news, tips and tricks direct to your inbox! P1 begins lying flat on the floor, arms bent with palms upward as if entering Chaturanga – elbows glue to the side body. As a result, you’re able to access a deeper core twist while opening your torso more easily than when you’d normally have to be exerting your energy and strength maintain Chair.

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