vefrealestate.blogg.se - Two people yoga moves

Partner 1 lies facedown on the ground, hands and feet in a position to push up to Downward-Facing Dog - hands at chest level and feet apart.If you’re working toward a handstand, this is great practice. Stretch and strengthen with a double Downward-Facing Dog. Partner 2 assumes a high plank on top of partner 1: Straddle their waist, place your hands on their ankles, then carefully mount your feet and ankles atop their shoulders, one leg at a time.Test your whole body’s strength with this move. When you both feel stable, release your hands, with partner 2 extending their arms out in front of them.Grabbing hands for support, partner 1 extends their legs, lifting partner 2 off of the ground.Partner 1 raises their legs up off the ground, knees bent, so partner 2 can position theirs against partner 1’s feet.Flying WarriorĪs one of the basic - and fun! - advanced partner yoga moves, the flying warrior lets you each get comfortable with one partner being airborne. If you’re larger than your partner (or vice versa), plan on starting in the grounded position until you’re both comfortable enough to branch out. Many of these moves are considered acro yoga, which is a blend of yoga and acrobatics. The training wheels are off in this advanced routine, where you’ll test your own strength, balance, and mobility as well as the bond - and trust - you have with your partner. Partner 1 automatically leans back to support partner 2’s weight.Partner 2 places their feet one at a time on partner 1’s knees, both grabbing hold of each other’s hands or wrists, while partner 1 stands.Partner 1 assumes Chair Pose, sitting back while extending their arms in front.Partner 1 does most of the work here, assisted by partner 2’s counterbalance. Partner 2 should press up through their feet, forming a straight line from knees to shoulders. Partner 2 assumes a Supported Shoulder Stand off of partner 1: Place your feet on partner 1’s knees, back flat on the ground.

Partner 1 assumed a Bridge position: knees bent, feet flat on the ground, and butt and lower back pressed up to the sky.

Take turns in each position, if possible. Your whole posterior chain - or the back of your body - will get a workout with this pose.

Inhale and exhale here, trying to bring your foot further up with each exhale.

Begin to bend at the waist toward each other, pressing into your hands and guiding your foot up toward the sky.

Both partners grab their own left ankles, bringing their foot to their bottom.

Both partners raise their right arms overhead, bringing palms to meet in the middle.

Line up partner 1’s right foot with partner 2’s right foot.

Start standing, facing your partner with about 2 feet between you.

Perform this Instagram-worthy pose to promote flexibility and feel a super stretch in your hip flexor and quad. Stop when partner 2’s upper body is perpendicular to the ground.

Inhale, and on the exhale, partner 1 begins to sit up while partner 2 hinges at the waist.

Partner 2 assumes a high plank position on top of partner 1, placing their hands on partner 1’s ankles and ankles in partner 1’s hands.

Partner 1 lies on the ground, arms extended out in front.

Switch positions if possible so you can both get in on the fun. Partner 2 can practice handstands with partner 1’s support.

Partner 2 gently sits on partner 1’s lower back, laying your back down against partner 2’s and extending your legs out.

Partner 1 assumes Child’s Pose: Sit on your heels, knees spread, and lay your torso down between your legs, extending your arms out in front.Partner 2 will add weight to partner 1’s Child’s Pose, allowing them to sink much deeper into the stretch. Partner 2 assumed a high plank off of partner 1’s low back: Mount one leg at a time, resting the tops of your feet on partner 1’s back.Breathe here, maintaining balance and good form.Įlevate a standard plank by using your partner as a prop.One side at a time, begin to raise your feet off the ground, allowing your sole to meet and your leg to fully extend.Extend your arms in front of you and grab each other’s forearms right above the wrist.Bend your legs and plant your heels into the ground, putting your toes against each other’s.Your core will be challenged with partner Boat Pose. It’s a great idea to warm up with a few of the poses from the beginner routine before jumping in here.īe mindful to relax during these intermediate moves, as it will make the poses easier to perform and hold. Begin to rely more on your partner’s body in this intermediate partner yoga routine.