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Published on April 22, 2019

11 Partner Yoga Poses for Couples to Build Intimacy

11 Partner Yoga Poses for Couples to Build Intimacy

Our partners are mirrors to our true self. By embracing a partner yoga practice with one another, we not only lean on each other for support – literally and metaphorically – but we also exercise our vulnerability with one another.

Science has found that by doing so, we’re strengthening our social connections and relationships, which leads to longer lives, healthier habits, reduced stress, and a deeper sense of life meaning.[1]

So how does yoga help with this exactly? In Sanskrit, “yoga” comes from the word yuj, meaning “to yoke” or “to unite”.[2] It’s only appropriate to mirror that definition with a partner, and in essence, begin to unite two people as a whole. Partner yoga also has its roots in building trust and communication, which are cornerstones of a healthy, intimate, and successful relationship.

Let’s break down some poses for a deeper dive:

1. Breathing Together

    A great yoga practice begins with the breath. It’s a simple yet powerful way of connecting to your own body and noticing any sensations that arise.

    Find a seated position with your partner, your backs touching. With eyes closed, tune into you breathing, and begin to deepen the inhales and the exhales.

    You will feel the rise and fall of your partner’s breathing, as you tune into each other’s rhythms. See if you can still maintain your own breath, even when it becomes tempting to mirror the breathing of your partner; allow this rhythm to lull you deeper into becoming present and aware of each other’s space.

    Even in unity, you honor your own body and breath, and that honor extends outward to your partner. With this life force – prana [3] – you’re able to find a richer connection to each other with a simple act of breathing.

    Do this exercise for 3-5 minutes, or as long as it is comfortable.

    2. Partner Twist

      A twist is a great natural detox for the body. When the torso is twisted in the opposite direction, the movement acts as a wringing action for the internal organs, and via an exhale, built-up toxicity can be eliminated from the body.[4]

      With your backs touching, take a deep breath in. As you exhale, gently twist, going in the opposite direction of each other. Take one hand and place it on your opposite knee, with the other hand reaching back for your partner’s. Use a yoga strap if this is not available.

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      Allow the breathing to once again sync you with your partner’s rhythm, and notice what it’s like to have the support of your partner’s hand to help ease a little deeper into the twist.

      Stay in the twist for 5 full breaths, and then switch sides.

      3. Backbend/Forward Fold

        While your backs are still touching, communicate who will fold forward and who will come into a backbend. You’ll have a chance to switch sides.

        The person folding forward will reach their hands forward and either rest their forehead down on the mat, or place it on a block for support. The person doing a backbend will lean back on their partner’s back and open the front of their heart and chest. Breathe deeply here, and see if you can feel each other’s breaths again.

        In yoga, the heart is thought of as the place in front and back of your chest, as it’s the same area opening. So in this pose, even though you’re doing the opposite move, your hearts are still connected. Think about how that translates to your relationship off the mat.

        Stay in this pose for 5 full breaths, and switch when you’re both ready.

        4. Soul Gazing

          This exercise is deeply personal and nourishing, as you sit facing your partner, gently gazing into their eyes.

          Rest your hands on their knees or in their hands, and allow them to do the same. This will further connect you with the power of touch. Once you’re settled (and the giggles have subsided from direct eye contact), begin to truly see your partner.

          In the chaos of our days and weeks, we don’t often get the chance to sit down and take in the person with whom we share our life. Gently gaze and take in your partner’s features, uniqueness, and energy, and allow them to see you in return. Not only is this centering for the rest of your practice, it’s also deeply loving and compassionate.

          Stay in this exercise for 5 minutes or longer, if you both feel tuned in.

          5. Seated and Supported Cat/Cow

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            From a seated position, reach for your partner’s forearms and interlace.

            As you inhale, arch your back and lift your heart to the sky, maybe even lifting the gaze to expose and open the throat. As you exhale, round the spine and pull back, using the resistance of each other’s arms as support, bringing the gaze inward toward your chest.

            Repeat the movements 3-5 times, or as long as you feel comfortable.

            Allow this support from your partner to begin to build trust and surrender, as well as communication. Speak out to what feels good in this pose, and ask your partner the same.

            While the pose is done in tandem, your experience of it in your own body is going to vary. Take this time to share those sensations, and become curious of your partner’s.

            6. Seated and Supported Forward Fold

              In relationships, we know that we don’t have to do everything on our own. We have our best ally in our corner to help us out.

              Likewise in this pose, come into a wide-legged seat with the soles of your feet touching. Reach the arms forward and interlace, and then take turns gently pulling one another closer past middle, using each other as resistance in this Forward Fold. Stay here for 5 full breaths each.

              While this pose is a deep stretch, maybe opt for more of a playful approach! If laughter comes naturally or someone cracks a joke, go along!

              Find fun in working out and being with one another. It’s a surefire way to relieve any stress or tension, and remind each other of the simpler things that bring you both some more smiles.

              7. Partner Boat Pose

                When it comes to postures that are challenging, having a partner mirroring and supporting you can go a long way to giving you that extra boost of confidence and energy. And because they’re doing it with you, too, you can both share in the achievement of rocking this core-engaging posture.

                Start in a seated position, facing one another, a little further away to give enough room for extending the legs. When you’re ready, come into Boat pose one leg at a time, until the soles of your feet are touching.

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                Use them as resistance to further stabilize this pose. If available, reach for each other’s hands, and find each other’s gaze. Smile and breathe. Communicate how you’re feeling and root each other on for 5 full breaths.

                8. Double Downward Dog

                  Speaking of building trust, this pose will give you and your partner a chance to work together toward a common goal. This pose is also all about communication, and speaking your mind when you’re ready to come down or are feeling a sensation that you’d like to share with your significant other.

                  With your partner in traditional Downward Dog, set yourself up by coming into a Forward Fold at the top of the mat. Lifting one foot at a time, place your feet at the base of your partner’s spine. You may need to adjust your feet or walk your hands back once you get into this, to readjust.

                  Once in the pose, breathe there for 5 full breaths, before you switch. After you come out, touch base on how it felt and what you experienced. Share in the pose together by bringing in your specific perspective.

                  9. Reverse Warrior Partner Pose

                    If it’s not evident from the photo above, this pose is all about creating love – literally and symbolically.

                    Begin in Warrior Two facing away from each other, with the outside of your back foot touching. Allow this back foot connection to unite you together in the pose, building a shared foundation from which you can stabilize.

                    Take a deep breath in, and on an exhale, come into your Reverse Warrior by lifting one arm overhead and reaching back for your partner’s grasp, creating a heart shape in the middle of your joined pose. Use a yoga strap if catching your partner’s hand is not available.

                    Take your other hand and wrap it behind your waist. Settle your attention on your breathing and press into your partner’s foot as they do the same. Likewise, mirror the support of their hand in yours.

                    The love you create in your relationship is a two-way street. Remind yourself of all the wonderful ways in which you give and take to build that love. Take 5 full breaths here, and then release when you’re both ready.

                    10. Double Tree Pose

                      No man is an island, and likewise, no tree thrives without support.

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                      In this partner pose, begin in your own Tree, by lifting one leg and pressing the sole of the foot into the thigh or down lower on the calf.

                      When you’ve caught your balance, extend one hand to your partner’s and meet them, palms touching, in the center between your respective Tree postures. Take your other hand and reach it back behind your partner, giving them a loving embrace. Stay here for 5 full breaths before switching sides.

                      Even though your Tree pose is your own, find the center connection that brings you both together in unity.

                      Allow yourself to feel and appreciate the support you get from your partner, on and especially off the mat.

                      11. Standing Partner Backbend

                        Opening our hearts to each other is the most raw way of showing our vulnerability. That’s why this pose is so powerful in tandem. By using each other for support, you’re reassuring your partner that anything is possible (and better) when you have each other.

                        Start standing and facing each other, as you interlace each other’s forearms. Take a deep breath in as you hold each other’s gaze, and on an exhale, lean back to open your heart to the sky, using each other’s arms as resistance. Stay here for 5 full breaths, or as long as it’s comfortable for you both.

                        Release and end with a hug, honoring the space you’ve created for each other and yourself.

                        Final Thoughts

                        Partner yoga asks for vulnerability. Through the power of touch and synced breathing, we forge deeper and richer connections in our relationship with our partner.

                        The experiences we share together and individually in these yoga postures become topics of communication that can help us learn more about each other and ourselves, further growing our intimacy to heights never felt before.

                        Practice these poses with your partner whenever you are craving that bough of connection or intimacy. Challenge each other with postures that are both energizing and restorative, and tune into each other’s unique experiences for more wholesomeness in your relationship.

                        Featured photo credit: Victor Freitas via unsplash.com

                        Reference

                        More by this author

                        Aleksandra Slijepcevic

                        Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

                        15 Simple Habits to Boost Your Emotional Health 15 Important Coping Skills to Deal with Stressful Situations 15-Minute Morning Yoga Routine for Beginners Can You Stop Depression from Damaging Your Brain? 11 Partner Yoga Poses for Couples to Build Intimacy

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                        Last Updated on September 16, 2019

                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                        1. Break Your Work into Little Steps

                        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                        • (1) Research
                        • (2) Deciding the topic
                        • (3) Creating the outline
                        • (4) Drafting the content
                        • (5) Writing Chapters #1 to #10,
                        • (6) Revision
                        • (7) etc.

                        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                        2. Change Your Environment

                        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                        3. Create a Detailed Timeline with Specific Deadlines

                        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                        4. Eliminate Your Procrastination Pit-Stops

                        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                        5. Hang out with People Who Inspire You to Take Action

                        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                        6. Get a Buddy

                        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                        7. Tell Others About Your Goals

                        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                        8. Seek out Someone Who Has Already Achieved the Outcome

                        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                        9. Re-Clarify Your Goals

                        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                        10. Stop Over-Complicating Things

                        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                        11. Get a Grip and Just Do It

                        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                        Reality check:

                        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                        More About Procrastination

                        Featured photo credit: Malvestida Magazine via unsplash.com

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