Are you looking to spice up your gym life? Do you have a partner, or close friend who loves fitness just as much as you do? If so, share this article with them and begin practicing these amazing Yoga Poses, perfect for two.
Yoga has finally become a household name, and the benefits of stretching and breathing are truly amazing, not to mention yoga is super fun. Would you believe it if I told you there was another great way to have even more fun and get fit? It is called ‘Acro Yoga’. Basically, you practice well known yoga poses, but use a friend to increase flexibility and improve balance.
You don’t need a ‘boyfriend’ or ‘girlfriend’ in order to achieve these poses, you just need someone that you trust and are comfortable getting close to.
Before embarking on a path of partner based yoga, please note that there is a significant demand on the body for most sequences. Take a look at this video by Equinox (click here) to get an idea of the strength and core stability that is needed to achieve the advanced ‘Partner Yoga’ poses. Although Briohny Smyth and her husband Dice Iida-Klein make it look easy, a well established Yoga practice is recommended before attempting the advanced Acro Yoga sequences.
Below you will find a few Beginners Acroyoga sequences that you can try with a friend. Although these seem simple, you will notice great benefits in practicing these regularly. Once you are comfortable with these poses, you and your ‘Acro Yoga Partner’ can explore the more complicated art of contact yoga. Check out the book Contact Yoga by Tara Lynda Guber
SEATED PARTNER YOGA TWIST
- Start in a seated position, back to back legs crossed at the ankles or shins. Take several breaths in this position to connect with your yoga partner.
- As you both inhale reach your arms up to the sky and concentrate on lengthening the spine upwards as well.
- Upon exhaling, both of you start to twist to the right, bringing your right hand towards the inside of your partners left knee.
- Your partner will reflect the same movement.
- Hold this position for three to five breaths.
- Exhale and untwist, then repeat on the opposite side.
DOWNWARD DOG x 2
- Starting in table top position, in front of one another (lined up rear to front). The person in the back will move into a basic downward dog pose.
- Once ready, the person in front will begin to move into downward dog position, however they will gently walk their feet to the outside of your lower back and ending on the outside of your hip bones.
- Once complete it will look like one downward dog standing on the hips of another downward dog.
- Be sure to communicate with each other to find a comfortable and stable position to hold.
- Try to maintain this pose for five to ten breaths, then slowly reverse by bending the knees and lowering back to the ground.
- Repeat this pose but reverse roles.
This looks very complicated, but is a very rewarding beginners Acro Yoga Pose.
DOUBLE TREE POSE
- Standing side by side a few feet apart, face the same direction.
- Bring both of your arms up into ‘cactus’ position.
- Rest the forearm arm closest to your partner onto their forearm and clasp hands to increase balance.
- Start to shift weight onto the outside foot (farthest from your partner) and they should do the same.
- Bring that exterior foot upwards, bending the knee and bring the sole of the foot to rest on the ankle, calf or inner thigh of the standing leg.
- Balance like this for 5-7 breaths then release.
- Turn around to face the opposite direction and repeat.
PARTNER BOAT POSE
- Face your partner in a comfortable seated position. Have your knees bent and toes touching.
- Grab your partners wrists, and let them grab yours and hold them strongly, but comfortably.
- Start to bring the soles of your feet together and move your knees towards your chest.
- Use your arms to balance your bodies, and start to lift your chest towards each other aiming to straighten your spine.
- With your chest lifted, slowly and steadily start to straighten the legs towards the ceiling.
- This is a rather challenging Acro Yoga position, so be sure to keep full attention and communication with each other.
- Hold for 3-5 breaths then slowly reverse each move and safely bring your feet back to the ground.
- Try again if you both want!
If you are interested in learning more about Acro Yoga, Partner Yoga or Contact Yoga, you can find lots of information across the internet. Below you will find some inspiring yoga videos as well, which can help you and your partner improve your Acro Yoga skills. If you are serious about your partner yoga training, you can also obtain a Acro Yoga teachers certification in many countries across the globe.
Check out the Partner Yoga Videos below for more Acro Yoga inspiration: