Workout for two: pair yoga

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Yoga classes with a partner allow you to achieve a deeper effect of classical asanas. But not only! Joint practice will improve mutual understanding, teach you to feel a partner and trust him. To be in harmony not only with yourself, but also with the world around you, try these paired asanas with your loved ones (loved ones, friends, children).

Concentration on the partner is important in paired asanas. You must become one. During the exercises, be sure to maintain contact, speak in order to better rebuild the position. Do not make sudden movements, warn about a change in posture.

Hold the pose for 1-2 minutes. Then deepen the asana. A partner can help you overcome the limits of flexibility and give you an additional fulcrum and stimulus for your workout.

1. Pose of dancing Shiva

Focus: coordination and balance.

Stand facing each other. Put your hands in front of you. Raise your bent knee and cross it with your partner's leg. Bend the other leg slightly at the knee. Breathe calmly and help each other balance.

Once you're in balance, look each other in the eye and smile.

Do the asana with support on the other leg.

the effect: increasing concentration and relieving nervous tension.

2. Inclination to the feet

Focus: stretching the back muscles of the thighs and back, spine.

Stand with your backs to each other. Raise your arms, and then as you exhale, bend down to your feet. Wrap your arms around each other's knees. Strive to hug each other by the shoulders.

the effect: toning the internal organs, relaxing the lower back.

3. Tree pose

Focus: coordination and balance.

Stand sideways next to each other. Shift your weight onto one leg. Bend the second and press the foot against the supporting leg. Move your knee as far as possible. The partner's hand will serve as an additional fulcrum. The other hand can be placed on the raised knee or connected to your partner's hand.

Then switch places and make a tree for the other side.

the effect: improved posture, increased concentration.

4. Together in a boat

Focus: strengthening the abdominal muscles, back and hips.

Sit facing each other with your legs bent. Join hands. Lift one leg up and connect your feet. Then lift your other legs. To achieve harmony in this pose, you need to breathe in unison.

the effect: Improves digestion, relieves back pain.

5. Tilt to the legs

Focus: Stretching the muscles of the back and hips.

Sit facing each other with your feet touching. Point your socks towards you. Without slouching, lean forward and hold hands. If you don't reach your partner, bend your knees. Ideally, tilt your head towards your straight legs. But the back should remain straight.

the effect: Improves digestion and eliminates stoop.

6. Butterfly pose

Focus: Stretching the muscles of the legs and stretching the spine.

Sit with your backs to each other. Bend your legs and bring your feet closer to you. Bring the soles and heels together. Place your hands on your partner's hips and place your weight on them. Stretch the top of your head up. Snuggle against your partner's back and enjoy the feeling of being close to you.