INTIMATE YOGA FOR COUPLES:-
These poses are for partners that can be a little challenging, but these poses are also great for the beginners. Below describes are some couple yoga challenge. (Yoga for couples)
This pose opens the heart and this is an easy way to connect with the breath.
Method:- Start this pose in a seated position with the legs crossed at the ankles, with the back resting against each other. Rest the hands on thighs or knees and allow to connect with one another. Notice the breath while inhaling and exhaling. Start to “breath alternate” with the partner. Practice this for around 3-5 minutes.
This pose cleanses the body and also promotes the detoxifying process.
Method:- Start in a seated position with the legs crossed at the ankles and the backs resting against each other. Rest the hands on thighs or knees and allow to connect with one another. Inhale and reach the arms overhead, while lengthening the spine as a person reaches up. Exhale and twist the body to the right, while bringing the right hand to the inside of the partner’s left knee and the left hand to the outside of the right knee/thigh. Hold this pose for around 3-5 breaths, then exhale and untwist and repeat it on the opposite side.
This pose opens up the shoulders and the chest, which is best for an energetic heart.
Method:- Start by facing one another in a standing position. Step the feet under hips, then inhale and extend the arms overhead and begin to hinge forward at the hips until the hands meet with each other. Slowly begin to fold forward, while bringing the elbows, forearms, and hands as they rest against each other. Rest an equal amount of weight against each other and release the chest and belly toward the floor. Hold this pose for around 5-7 breaths, then walk slowly toward each other, while bringing torso in an upright position and release the arms down.
This pose enhances focus and is a gentle hip opener.
Method:- Start by standing next to each other, while facing in the same direction. Stand a few feet apart and bring the palms toward each other with the arms forming a T shape. Begin to shift the weight onto the right foot and the partner weight shift onto the left foot. Draw the opposite leg forming a tree pose by bending the knee and bringing the foot to the ankle, calf or the inner thigh of the standing leg. Balance this for 5-7 breaths, then release and repeat it on the opposite side.
Double Down Dog
This pose strengthens the spine and also enhances communication and closeness.
Method:- Start in a tabletop position with one in front of the other, walk on knees and feet back around 5-6 inches, while tucking the toes under. While exhaling, lift the sit bones upward and bring the body into a downward V shape. Begin to slowly walk the feet and hands back as much as possible to gently walk the feet to the outside. Hold this pose for around 5-7 breaths and then have the partner slowly bend the knees, while lowering the hips down toward tabletop.
Partner Forward Fold
This pose helps opens the hamstrings and also calms the nervous system.
Method:- Start from a seated position while facing each other and extending the legs out to form a V-shape with the kneecaps and facing straight up. Extend the arms toward each other while holding the opposite palm to a forearm. Inhale and lengthen up the spine. Exhale, as one of the partner, folds forward from the hips and the partner sits back while keeping the spine and the arms straight. Stay in this pose for around 5-7 breaths. Repeat this pose in the opposite direction, by bringing the partner into the forward fold position.
Buddy Boat Pose
This pose works on the core.
Method:- Start from a seated position while facing each other with the knees bent. Reach out for the partner’s wrists and hold them. Begin to walk the soles of the feet together while bringing the knees toward the chest. Now lift the chests toward each other, while straightening the spines as much as possible. Keep the spine straight and the chest lifted and begin slowly to straighten the legs. Hold this pose for around 5-7 breaths and then gently release the feet back to the floor.
Method:- Sit face to face with each other in a cross-legged position with the hands on each other’s knees. One can also sit on a pillow for support. Observe the other person properly.
Method:- Reach for each other’s forearms and form an interface, while creating a gentle bind. Create an equal resistance between each other and draw the shoulders back and down. Inhale and lift the heart toward the sky to extend the spine, while allowing the head to arc back. While exhaling, draw the chin to the chest and round the upper back, while gazing in towards the belly button and spreading the shoulder blades wide.
Back to Back Backbend
This pose stretches the spine and the chest while releasing the back and opening up the hamstrings.
Method:- Start while sitting back to back. Have one of the partner extend his/her legs and lean forward into a fold. The other partner places both the feet on the floor and slowly pushes backward.
Back to Back Shoulder Stretch
Method:- Stand back to back with each other and extend the arms out wide forming a T position. Interlace the hands with each other, while pressing the palms together. Keep the arms engaged as one of the partners slightly pulls on the others’ palms to form a stretch across the chest and the shoulders.
Back to Back Chair
This exercise strengthens the body and the mind.
Method:- Stand back to back with each other and relax the arms by the sides. Press firmly into each other to maintain the balance and walk the feet to a hip-width apart, and away from the partner. Slowly begin to lower down as much as possible. Form a 90-degree angle in the knees and hold for 3-5 breaths.
Lateral Side Bend
This pose helps in creating space between the ribs and also facilitating fuller and deeper breaths.
Method:- Sit while facing the partner. Now reach for each other’s hand and connect the forearm to wrist. Take a deep breath and on exhale, bend sideways toward the extended arm as a person stretches the opposite arm overhead.
Method:- To begin, one of the partners lies on his back with the knees bent and legs lifted toward the sky. The “flyer,” or the other partner stands in front of him, clasping the hands and leaning into his feet. The male partner adjusts the feet in her hip crease and the toes slightly turned out for comfort. The male partner keeps the arms strong as the flyer leans the weight onto his feet. Now the base partner slowly extends the legs, and flyer takes a flight.