10 minute Partner Yoga Poses for 2 | Fun Challenge Yoga for Couples & Friends

Transcript

hi there today we're going to learn some fun yoga poses that you can do with your partner a friend or your kid this is great for all levels ages and sizes and it's a great bonding experience with lots of laughter so when you're ready let's begin welcome to partner yoga for this practice today you will need a comfortable open space large enough for two partners to practice in and either a yoga mat on the ground or you can also use just carpet you will also need a partner today I will bring in my producer Claire hi Claire your partner can be any level of yoga and any size difference from you but between you and your partner select the smaller partner to be partner a and the bigger partner to be partner B if you're the same size then just choose one as a and the other is B now let's begin the first pose we're going to do is called the partner plank take a peek at the screen to preview what it looks like so let's get started partner B come into a plank position on the mat you can always modify with your knees down on your mat partner a grab on to partner B's ankles or just take your hands down past your partner's ankles on the mat to plank on top of your partner so place your feet very carefully on your partner's shoulders now hold your plank somebody take a picture this is beautiful for three you got this two keep breathing one carefully gently release partner a put your feet on the ground now you can either do that again or switch which partner is down so if you're switching partner a place your hands down on the mat and find your high plank position and remember you can modify knees on the ground partner B take your hands on your partner's ankles or just to the sides on the mat then care carefully place your ankles on your partner's shoulders everybody hold and breathe for three two you got this one slowly gently release well done give each other a high five for that one next is the yogi box take a peek at the screen to see what that looks like this is a very challenging position it takes a lot of strength but it's also really fun to play with so you'll start the yogi box in a type of partner plank but then both of you will Pike at the same time to hinge your hips and move into the actual Yogi box and you can exercise this Movement by going back and forth between the two positions so when you're ready let's begin partner B lie on your back and reach your arms up like a zombie partner a grab on to partner B's anle ankles or on the mat outside of their legs then place your ankles in partner B's hands so this is the beginning of the yogi box kind of a partner plank position to get into the actual position both of you need to use your cores to Pike so partner B lift up crunch up and press your partner's ankles up and forward as you do so partner a you will work on getting your hips over your shoulders so that your legs can be parallel to the ground if this is really challenging you can always work on reverse engineering it instead so get in the position where you start in the Box partner B will be sitting with their legs straight out in front arms reaching up sitting up and partner a will place their hands down on the ground outside of partner B's ankles and place your feet into your partner's hands and start in the actual box position where you're both piked and then both of you can lower down into your your planked position so play around explore have some fun if you're feeling a little heavy and too serious then just laugh it off if you're like this feels good and I feel strong then I want you to try exercising the movement moving in and out of the yogi box into the plank into the box just a couple of times you guys are going to feel this one tomorrow now you can either keep playing and exploring here with the partners in the same position or switch the partner position so partner a would be down on the ground and partner B would be the one in the inverted position so about one more minute to play and explore and I'll leave you with some music while you do so all right now time to wrap it up for this next position we'll move into the Superman take a peek at the screen of what that looks like and also what progressions towards that pose look like and when you're ready let's begin partner B lying your back on the ground with your legs up towards the ceiling and ab bending your knees partner a walk around to partner B's feet and place their feet on your pelvis so in the final position their feet are supporting your pelvis and then you are balancing your weight on top now grab onto each other's hands and partner a lean forward into partner B and the two of you will work together to slowly lift partner a A's feet up off the ground take your time and move slowly if you feel like you need to bail then I want you to just Place partner a back down onto their feet instead of throwing them off to the side bring a lightness to the practice through your smile through your laughter but still stay serious knowing that this needs to be safe and supported now partner a if your legs are straight out behind you use the strength of your back to lift your legs up behind you and if you guys are feeling good then you can gently release each other's hands partner B keep your arms up to spot your partner partner a you can even work your way into the final position Reaching Your Arms back behind you lifting up through your chest into the final Superman position feel free to continue to just explore and play remember to breathe breathe and gently lower down placing partner a back down on the ground partner B bend your knees in towards your chest and hold on to your knees for a full wind pose if it feels good you can rock a little side to side partner a place your hands on Partner be's shins and take a deep forward fold with your feet a little wider than the mat and take a couple of deep breaths to reset now we're going to do the Superman again you can either keep partner B down on the ground with partner a flying for a second attempt or you can switch which partner is down if you're switching then partner a lie on your back with your legs up towards the ceiling knees bent partner B walk around and place partner A's feet on your pelvis grab each other's hands make eye contact and very slowly work together to lift partner B up off the mat partner B you'll use the strength of your back to lift up your legs behind you and you can stay here and breathe and enjoy the sensation of flying or you can very slowly work on releasing each other's hands partner a you'll keep your arms up to spot or you can reach your arms out to grip onto the ground now partner B play with a little a bit of variation maybe working into your Superman your arms reaching back or you can bring your hands together at Heart Center but whatever movement you make needs to be slow so play smile and laugh for just a little while longer here then when you're ready to come out slowly lower down and the bottom partner pull your knees in towards your chest full wind pose hold on to your knees the standing partner comeing into your forward fold holding on to your partner's shins so that you can stretch even the slightest bit through your shoulders and chest and slowly rise grab your partner's hands and help each other take a seat on the mat meet me in a seated position facing each other across at your ankles with your knees together or close enough and if it helps you can always sit on top of a pillow or a folded blanket with your hands in your lap sit up tall relax your shoulders make eye contact with your partner and without saying a word use your eye contact to say thank you for being here with me today bring your hands together at Heart Center and take a deep breath in and out and find gratitude for the presence of your partner today be thankful that they showed up or invited you here and Namaste well done I hope that was fun if either of you want to learn more about yoga and deepen your yoga practice I would love for you to try my free 7-Day beginner yoga challenge and it's even more fun when you do it with a friend just click the link in the description down below or scan this QR code and I'll send you the calendar have a great day e