Classes for two

Halasana in pairs

Practice should begin with a warm-up, which will set you up for inspirational work. Perform simple asanas together, for example, - performed standing or - performed sitting. It is recommended to do them back to back, this will help to even out breathing, calm the mind, and feel the partner’s energy. When you tune in to each other, move on to the main asanas for two. The main complex consists of corrective or symmetrical figures. Corrective means that one of the partners helps the other to rebuild the asanas, symmetrical, that the poses are performed symmetrically.

Sit back to back, straighten your legs as far as possible. One of the participants bends the right leg and brings it over the left, and the right foot is located near the left knee. The left leg is bent at the knee, the heel is brought to the buttock.

The second, meanwhile, performs the same actions. The first participant raises his left hand, turns the body in the opposite direction, the elbow of the left hand rests on the knee of the right leg. The right hand grabs the left knee. The second participant repeats the same steps. The duration of the asana 4-6 breaths, then both change sides, and repeat the exercise.

One of the participants, sitting with straight legs, tries to reach his toes. At this time, the second lies on his back, stretches his arms back. The first practitioner covers the second practitioner's palms with his own. Hold this position for 4-6 breaths, swap places.

Pashchimottanasana

Bike

Sitting facing each other, touch your feet and begin to make a "bike". This is one of the most common movements in pair practice.

slopes

Sitting opposite, spread your legs, touch your partner's feet. From this position, tilt, trying to reach your forehead to the knee of your left leg, then to your right. Exercise is recommended to be done for at least one minute.

Bridge

Sit down, facing each other, hold hands. Lean your feet against your partner's feet. While holding hands, slowly raise your legs. Do the asana 4-6 breaths.

Yoga has been known since ancient times. This is a unique combination of spiritual and physical practice that came to us from India. Over the centuries, it has spread throughout the world, has undergone many changes and additions.

Yoga used to be a whole philosophy of life, a current of Buddhist beliefs. Today, most often, this is the way to healing the body and mental balance. There are many directions and one of the traditional practices is yoga challenge - pair yoga, or yoga for two.

Pair yoga

The yoga challenge for two also has other names: trust relationships, acroyoga, new age yoga, etc. It is a unique synthesis of hatha yoga and tantra. The direction is often called the yoga of trust. Because for two, two people perform together, and each in the process of training counts not only on his own strengths and capabilities, but learns to trust his partner. Both must learn to feel each other not only on the physical, but also on the spiritual level. Thus, there is a deeper immersion in practice.

Where to begin?

Before doing yoga for two, you need to purchase comfortable clothing that does not restrict movement. The body must breathe, so the training suit must be made from natural materials. You will also need two rugs that are convenient to connect along the length when performing joint exercises.

Yoga for two can be practiced at home. Use videos or books as teaching material. But it is more correct to take the first steps under the supervision of instructors. They will not only show asanas taking into account the level of difficulty, but also place the necessary emphasis on breathing and concentration.

Music

For every yoga beginner, music is a great helper. You need it to get ready for class. Yoga for two is no exception. To make movements smoother and breathing even, you can use mantras, light instrumental music, sounds of nature as an accompaniment.

Basic asanas

Yoga exercises for two are multivariate. The simplest and most basic are those that do not require special and lengthy preparation of the body, but carry a deep meaning - acquaintance and rapprochement of partners. In terms of physical activity, such exercises are minimal. Gradually, the complexity of execution will increase. But it is important to remember the perspective that yoga for two gives.

Poses for beginners:

1. Pashchimottanasana (or plane). In this exercise, the partner sits on the mat, stretching his legs together, forward, socks on himself. He leans forward to his knees, his stomach touching his hips. With insufficient stretching, you can take it by bending your knees under you. The second partner at this time gently lowers his back onto the back of another partner. The legs are straight, feet on the floor, arms are also straight behind the head. In this asana, it is necessary to linger for four respiratory cycles.

More difficult asanas include:

Despite the outward quirkiness, the usefulness and meaning that carry their description is important, of course, can cause confusion, so you need to use videos and photos if classes take place at home.

Breath

The defining moment in joint yoga classes is breathing. Without its consideration and control, practice is already losing its meaning, turning into ordinary physical education. At the first stages, it is very difficult for both partners to follow the necessary combination of inhalations and exhalations regarding specific asanas. If during the exercises you try to focus on this, then you can soon learn to feel the breath not only of your own, but also of your partner. As a preliminary setting, you can try to breathe synchronously without performing asanas.

Structure

Yoga for two has several stages of interaction between partners. At the first stage, “acquaintance” takes place, when a couple learns to feel each other at a tactile level, namely strength, flexibility, stretching and other physical abilities. At the next stage, emotional interaction is connected. There is no division of roles into leader and follower. Exercises are performed on equal terms. Partners complement each other. The third stage is the highest, when the partners already intuitively select asanas for themselves and move like a single mechanism. So there is a complete unity of the spiritual and physical, consciousness and body.

the effect

Yoga for two is a great opportunity to get closer and start trusting each other, it is a joint path to harmony. Therefore, the practice is ideal for couples, lovers. Classes can also be attended by people who do not know each other. Such an alliance will take longer to get used to each other, but the effect will be colossal. It is very difficult to learn to trust strangers. Yoga poses for two will help develop in a person the ability to feel and understand people at the energy level. A bonus to this is health promotion and getting rid of psychological blocks.

• Before class, you need to warm up the body, stretch. For this, hatha yoga has a separate cycle of asanas. Exercises are performed separately.
• You must bring a bottle of water with you to class. Despite the fact that many people call pair practice yoga for the lazy, the energy consumption is considerable. Water helps keep you awake. It also cleanses the body together with therapeutic yoga.
• Each exercise in paired sessions should be performed in a calm, relaxed state. In order for partners to develop inner harmony at the word “yoga”, the music should not be too noisy and rhythmic. The ideal volume is medium to hear your breathing.
• During the performance of asanas, one should not talk to each other. It knocks down concentration and breathing.
• During classes, you need to monitor your emotional state. Expression turns meditative activities into pampering and antics.
• Yoga for two is collaboration. There is no place for rivalry, who is stronger or more flexible. It's important to remember this.

The Kamastutra is the real bible of sexual positions. It was written in India in Sanskrit. Historians say that the date of its appearance is somewhere between the 3rd and 4th centuries AD. e.

Initially, the Kama Sutra was not just a manual on sexual positions, it was a whole way of life! Still, if you are still looking for something to diversify your sex life, feel free to contact there. Or to us, because we have chosen 100 poses from the Kama Sutra (although we gave them simpler names) and told you about them. The illustrations will help you figure out what, where and how. Today we publish the description of the first 25 poses, so stay tuned!

1. V-pose

The position requires acrobatic ability!

The woman sits on the edge of the table, the man stands opposite her and slightly bends his legs to be in the position most convenient for penetration.

Then the woman wraps her arms around the man's neck and throws her legs over his shoulders. Then she leans back, and you just have to move in the usual pattern, holding her butt.

2. Cowgirl pose

In the cowgirl position, the man sits cross-legged and leans back, resting his hands on the bed behind his back. The woman sits on top, hugs him with her hips and moves up and down. So she can control the speed and depth of penetration.

It might be more comfortable to lean against a wall or headboard and help her move up and down—or just relax while she does all the hard work.

3. Fireworks

The fireworks pose is harder than it looks.

To begin with, the man and woman sit opposite each other. She wraps her legs around his torso, then penetration is made, and only then the man hugs the woman with her leg, which was on top, to hold her.

In order not to fall, the woman hugs the man with both hands, and the man leans on his elbow. Damn it, it's a whole quest!

4. Shiny triangle

At first glance, the shiny triangle pose resembles the classic missionary position, with the woman lying on her back and the man on top. However, the point is that the man leans on his knees, and the woman raises her hips to meet him.

That is, the man does not move, the woman does all the work herself. So it doesn't feel like missionary at all!

5. Letter X

The man lies on his back, the woman turns and sits on top of him with her back to him, and then lies down on him.

She stretches out her legs and puts them on his shoulders and her body on the bed, between the man's legs. So it turns out such a letter X. Then the woman begins to slide up and down.

And she can also use men's legs as a lever to increase the amplitude.

6. Nirvana

This is a classic. The woman lies on her back, stretches her legs and holds on to the bed above her head. After penetration, she brings her legs together, and the man, on the contrary, pushes her apart.

They move together, and because the woman squeezes her hips, there is a natural stimulation of the clitoris.

7. Castle

A woman sits on something (on a table, a washing machine - well, you understand), on the very edge, and leans on her hands. The man stands in front of her, and she wraps her legs around his hips. That's the whole castle.

8. Glide

The man lies on his back, the woman lies on top of him, legs together. The bottom line is that the woman slides up and down his body.

And it's not difficult at all!

9. Monkey

We have no idea why it's called that! Here you don’t have to be a monkey, but a real gymnast.

The man lies on his back with his knees drawn up to his chin. The woman sits on top with her back to him, leans on her legs and moves up and down. The more weight she transfers to her legs, the easier it is for you. Although keep in mind: in principle, it is not easy in this position!

But you can penetrate hoo as deep. But there is one thing: a woman must be strong enough and have an extraordinary sense of balance. If she takes your wrists, like in the picture, it will be a little easier.

10. Butterfly

Another position with the wrong name. The key point is the angle of penetration. The woman lies on her back somewhere on suitable furniture. The man stands in front of her and she puts her legs on his shoulders.

The woman rests her hands on the same furniture so that it is convenient for her to raise her hips, and he takes her behind to simplify the process. And if you are strong enough and dexterous enough, then you can also move with all this disgrace.

11. Ascension to desire

This is if your maiden is a fan of healthy eating (or what a strong man you are). Then you will be up to the task. Otherwise, I don't know.

So, the man stands up, spreads his hips, bends his knees a little. The woman stands in front of him. The man lifts the woman in front of him and she wraps her legs around him.

You can take a suitable sitting position, and then get up with a friend in your arms - as you like. Yes, and stand, leaning on the bed, somehow safer. The weight of the girlfriend should provide deep penetration as she moves up and down.

12. Balancing

The man lies on his back, spreads his legs. The woman sits down between his thighs, and he in turn takes her by the thighs.

That's why balancing! It's the one, dude!

In this position, the rhythm is set by the man. But a woman can adjust the depth.

13. Split Bamboo

The woman puts her foot on the man's shoulder. The man holds her thigh and heroically penetrates, supporting her raised leg and himself along the way. Since her hands are not busy with anything, she can do whatever she wants with them.

14. Sleeping angel

The woman lies on her side and curls up, and the man in the same position lies behind her. Everything is quite simple here, and the man just has free hands, so you can apply some more caresses.

15. Bridge

Mmm, that's it! Not that any of us have tried this position: we are not Olympic champions in any sport. But it just looks badass.

You can only try this position if you are very flexible and super strong. So, you get up on the bridge ... Then half of the readers scroll further. So, you get up on the bridge, and your friend sits on top - and then everything is clear. Let her put her weight on her feet, tell her so.

You can't stay in this position for long! And then the blood will rush to the head, and fainting is not far off.

16. Paperclip

The man lies on his back, legs together. The woman sits on top, leans back and leans on her hands. Here, too, you can dispose of your hands as you like (although whatever you want, you can only reach the clitoris - unless, of course, you are a Boomer).

17. Close

Sleeping angel variation. However, here the matter is more complicated.

So, lie down on your side again, you are behind her, but this time she spreads her legs. There is also scope for the use of hands - and immediately for both participants in the process.

18. Two-story

The man lies on his back, and the woman lies on top with her back to him. She leans back on her elbows, pressing her back against his chest.

With her feet, the woman rests on the knees of the man, and the man moves inside her. The pose is good for moving into another pose - it will come out quite naturally.

19. Temptation

So, the woman kneels and leans back, stretching her arms above her head. The man kneels, penetrates the woman and stretches his legs. Difficult manipulations.

20. Crouching Tiger

The man lies on his back so that his feet are not on the bed, but on the floor. The woman sits on the man with her back to him, spreading her legs. She can choose the depth and speed, and also have fun with her hands. Such is the crouching tiger.

21. Hero

The woman lies on her back, pulling her knees to her chin, her legs look at the ceiling. The man kneels across from her. He supports her legs with his hands. Why "hero"?

22. Dolphin

Another position for yoga lovers. So, the woman raises her pelvis to the ceiling and supports herself on her shoulders, while her head lies on the bed. The man is between her knees and supports her behind. The movements must be oh-oh-very neat! You can even raise her hips even higher so that her legs come off the support. Just don't take too long, man! Again: the blood rushes to the head, and a friend may collapse into a faint.

23. Frog

The man sits on the edge of the bed, resting his feet on the floor. The woman sits down in front of him on the edge of the bed with her back to him, her legs remain on the bed. Looks like a frog, right? She moves up and down, and he supports her just in case. You can help her.

24. Juniper

The woman lies on her back, spreading and stretching her legs. The man sits down between her knees, legs stretched out too. He lifts her hips and it's done. Well, quite romantic.

25. Plow

The woman stands on the floor with her feet, and leans on the bed with her elbows. The man comes up from behind, stands between her legs, and she stretches her legs parallel to the floor.

Divided into two. But this has its own charm, because previously inaccessible complex elements can be performed in tandem with a loved one. If you have not found people who want to practice yoga together among friends and relatives, then do not hesitate to trust a stranger. It will also bring its psychological effect.

Why advanced yoga poses for two

The double plow pose is ideal for people suffering from lower back and abdominal pain.

1. Participants lie on their backs with their heads touching each other.
2. The arms are extended and wrap around the shoulders. The first participant should raise the legs to 90°, smoothly rounding the back. directed towards their own palms. The second partner makes the same movements, raising his legs up.
3. Remain in the asana for five breaths, but make sure that everyone is comfortable.

Important!If you experience pain, you should immediately leave the asana. If you feel strong enough, swap so everyone can stretch.

Airplane

For this asana, the more advanced participant should lie on their back with their legs and arms raised at right angles to the body. The second sits on his feet, resting his straight arms on the partner's palm.

This is one of the most difficult yoga poses for two. which requires special preparation and a serious approach. For greater security, it is recommended to involve a third competent person.

Support is very important here, you need to think about your partner more than about your convenience. This asana will help couples learn to feel each other and not be afraid to give support.

If you focus on the picture, and not on the description, then the “double mountain” pose will not cause fear and will be more understandable. From the outside, this asana looks impressive, so you can show off your skills on the beach.

1. Both partners need to start the exercise, resting on their elbows and knees, one after another. Then make a "tick" figure by straightening your back and raising your pelvis accordingly.
2. The person in front moves back smoothly, focusing on the feet of the other. Leaning on the lower back of the second participant, you need to lock in one position and relax. Stay in position for 5-7 breaths.
3. Then slowly lower yourself to the floor. A heavier partner should act as a "base" mountain.

Did you know?Yoga classes help to reduce body weight by 20% within 2 months.

Difficult couple yoga poses are aimed at establishing a close connection between partners both on a physical and emotional level. After each workout, you will feel a surge of strength, purity of thoughts and peace. Remember that yoga for two should not cause discomfort. Its meaning lies in complete relaxation and finding bodily and spiritual balance.

Pair yoga came to us from India. This is not a kind of fitness, everything is much more complicated here spiritually. But in the physical, just the opposite. Calculated movements specifically for performing in pairs, in this type of yoga, will cheer you up, improve health, increase life expectancy, harmonize the psychological aspect of health, help improve relationships, and even act as an indirect "youth elixir".

And these are just the main advantages. Tempting? There are practically no restrictions, so you can safely proceed! The only limiting factor at the beginning of comprehending the wisdom of yoga for two is the apparent complexity of asanas (exercises). A little patience and humor, and you will not notice how you have mastered a good dozen intricate poses. The main thing is not to rush, try to perform asanas correctly and enjoy the process without concentrating on ideality.

What is it and how will it help

It is known that yoga is both a complex of physical exercises and philosophy. Everything here is justified. There is nothing superfluous. It is based on taking into account the principle of harmony of the physical and spiritual, which is the ancient secret of human health, longevity and success. Pair yoga is no exception.

If something is hard to do, just eliminate the problematic asana. Therefore, we can say that there are no contraindications. But there is a category of couples for whom yoga in a couple is not suitable. These are lovers of dynamics, active movement. In the process of execution, interaction, synchronism, the ability to keep balance, feel balance, and master supports are important.

Breathing is also important. In yoga, he is assigned a special role, so he also needs to be monitored, controlled, as recommended in the manual for performing asanas.

Be aware that psychologists often prescribe couple yoga as a therapy during a relationship or marriage crisis.

It cannot be said that this is just exercise, but you cannot call it a sport either, since there are no heavy sports loads here. In the end, this is an excellent method of "rebooting", a remedy against the monotony of everyday life, the impetuousness of life, a great opportunity to spend time together. A joint hobby will not only improve health, but will also allow you to once again spend time with a loved one, with whom, with our constant employment, some do not see each other as much as we would like.

Yoga poses for two

To start doing yoga together, it is not necessary to be physically prepared. The complex is made in such a way that it involves execution from simple to complex. Therefore, gradually you will improve your physical shape, coming fully prepared to perform the most difficult exercises.

Asana is considered one of the simplest and is recommended for beginners who have just started practicing couples yoga.




1. Partners are located one with their backs to the other.

   Feet are shoulder-width apart or slightly wider.

   One arm is pulled up, and the other needs to reach the floor.

   Synchronization and slow execution are important.

Asana Two mountains.

1. Start from a standing position, holding hands.

   Then both kneel down, turn the body over and sit down.

   At the same time, the legs are extended straight, then the left leg is retracted to the left, bent at the knee, placed on the floor.

   The right leg rises and bends at the knee.

   Hands at the same time rise up and grapple together.

Asana Spiral.

1. Performed kneeling, parallel to each other.

   One partner sits down, leans to the left, while placing his hand in front of him.

   The right hand is retracted behind the back, the head turns to the left.

   The second partner leans to the left, continuing to kneel, the left hand is extended forward and placed on the front of the partner's body, and the right hand is wound behind the back.

Asana Tandem.

1. Start from a sitting position opposite each other, legs touching at the point of the knees.

   After that, everyone leans back, keeping their balance.

   The back needs to be straightened, linger in this position, and, leaning on the left hand, go to the joint lifting of the right leg up.

   Without lowering the leg, each of the partners leans to the left, while bending the left arm and transferring the center of gravity to it.

Asana Reversed angle.

1. It begins with the fact that both partners sit down in front of each other, connecting the feet.

   Then both should lean towards the left leg.

   In this case, everyone should take the partner’s leg with their right hand.

   The left hand of each at the same time either rests on the floor, or is placed near the right leg.

   At the end of the asana, the partners' right legs rise synchronously.

Asana Butterfly refers to simple.

1. The partners sit with their backs to each other, after which one of them places his hands on the hips of the other behind his back.

   After that, the left hand of each is extended forward, and lies on the left leg raised at this time.

   The leg and arm are lowered, and the right arms are then raised up.

1. It is performed on the basis of the previous asana, while the partners' heads are located as far as possible to each other.

   The body weight of each pair is transferred to the upper body, the head rests on the floor.

   The elbows act as a support, located next to the head, but not at a distance, but so that you can grab your head with your palms.

   Legs alternately lower to the floor.

Asana double crescent performed standing.

1. One partner stands behind the other, movements are performed synchronously.

   You need to bend over and touch the floor with your right hand.

   The left hand should be placed on the left thigh.

   Then the left leg slowly rises up.

   Try to keep your balance as long as possible.

   There is no contact between partners in this position, only close proximity to each other.

Asana Leaning towards the legs simple.

1. It begins with the fact that the partners stand with their backs to each other.

   At the same time, you can grab your partner’s knees, that is, you need to bend down as much as possible.

   Another variation is the lateral tilt, but this variation is not suitable for beginners.

Asana Heron and prey.

1. Partners become facing each other, their left hands rise up and join together.

   After that, both partners lower themselves, bending their knees, while the right leg of each deviates to the side behind the back.

   The legs need to be pulled back, stronger, while using the partner’s hands as a support, maintaining balance.

Asana Right angle performed lying down.

1. Partners are located opposite each other, legs are bent, touching.

   Put your hands behind your head, interlace your fingers, press to the back of your head.

   Climb up in sync.

   At the same time, the leg of each of the partners (the one located on the outside) rises up, and the second one remains in place.

Asana Arched tilt starts from a sitting position.

1. Each of the partners, after a slow tilt, turns, this is done in turn.

   One turns his back to the other and leans over him so that the position is like an arc.

   The legs of both partners are moved apart to a distance equal to the width of the shoulders.

   Both arms are extended upwards.

   Then each of the partners bends their legs and arms, while the position of the body should change to lying down.

Asana Cobra and obstacle.

1. One partner lies on his stomach, and the second stands, approximately where the back of the lying partner begins, spreading his legs. That is, over a partner.

   The lying partner raises the body up and leans on the hands.

   The second partner kneels down, while placing his hands on the shoulders of the first partner.

Asana two caterpillars.

1. Starts from a kneeling position.

   Then each partner simultaneously leans forward, and, leaning on his hands, gradually comes to a lying position with his head upside down.

   After that, the “fifth point” rises up until the moment when the bent legs have a right angle.

   Movements are performed synchronously.

Asana Bow and arrow.

1. One partner lies face down with legs spread.

   The second kneels in this triangle.

   The lying partner slightly raises the body up, and takes both hands by the legs, which are bent at the same time.

   The second partner at this time sits down and stretches his arms up, and then places their partner's feet.

Asana Sipping considered final and intended to calm.

1. Partners are located facing each other, in a sitting position.

   The legs are extended and touching with the feet.

   After that, both arms are extended forward, the body stretches in the same direction.

Anyone can practice this type of yoga. There is nothing dangerous here, for example, a load on the heart, or some other things that pose a threat to the health of things.

It is not worth it to be overly zealous at the beginning of mastering poses for pair yoga, this will not only not bring benefits, but can also result in unpleasant consequences. Control what is happening so as not to harm yourself, and stretching and muscle training, if they were not there at the beginning of classes, will appear over time.

Even if you have only seen yoga for 2 people in a photo or video before and do not know what an exercise mat is, start with couple yoga for beginners, which includes only asanas adapted for beginners. If both of you do not have any physical training at all, do not let this stop you, but become an excellent motivation for achieving joint results.