Paired asanas in yoga. For two: simple acroyoga asanas

Are you looking for a sport that will help you relieve tension, give you strength and at the same time make your body toned? Your ideal choice is yoga for beginners. Exercises or, correctly, asanas (postures) are selected taking into account the characteristics of the modern rhythm of life.

Yoga for beginners is ideal for the first introduction to the culture of body and spirit. The exercises were selected taking into account the lack of experience of the participants.

Our usual everyday life is an endless cycle of events, in which it is not always possible to find time for complete relaxation and strengthening of our health. Jumping out of bed and rushing to work is not the best way to start your day. Today we invite you to join such an ancient art as.

It is recommended to perform the exercises presented below in the morning. They won’t take much time, and in combination with a refreshing shower and a light breakfast, they will energize you for the rest of the day! The lesson will not take you more than 20 minutes, but will provide invaluable benefits to your well-being.

Morning yoga for beginners has the following advantages:

improves well-being, stretches joints and spine;
effectively strengthens and tones the muscles of the back and the whole body;
provides massage of internal organs and enhances blood circulation;
harmonizes the internal state and gives an optimistic mood due to the production of endorphins;
prepares the body for active mental and physical work during the day.

If by temperament you are more of a night owl than a morning person, and it is not convenient for you to exercise in the morning, you can exercise at any time of the day. However, it has been noticed that in the morning the body is more relaxed and susceptible to influence. And in the morning the consciousness had not yet had time to become clouded with a heap of everyday thoughts.

In addition, the ancients believed that every time you see the sunrise, one sin is forgiven when the sun rises. No wonder there is a whole set of asanas in yoga called “Surya Namaskar” (sun salutation). Yoga for beginners involves exercises that are not difficult to perform and do not require special preparation. By starting with mastering the complex below, you can move forward and reach your own peaks.

How to get the most out of yoga for beginners?

Exercises or asanas (postures) should be performed at a pace that is comfortable for you. Hold each pose for at least 3 inhalations and exhalations.
Take short breaks between poses.
Pay attention to every movement. Concentrate on how your body is working and try to let go of all extraneous thoughts.
Listen to yourself and don't overexert yourself. The activity should be enjoyable.
Keep a glass of water handy. If you are tired, take a few sips and you will soon feel a surge of energy.
It is advisable to practice every day.

Description of yoga classes - asanas

What does a yoga class look like for beginners? Exercise number 1 is a classic yoga pose.

1. Camel Pose (Ushtrasana)

Yoga exercises (postures, asanas) often have several options for different levels of training.

To perform camel pose, kneel down with your feet hip-width apart. Lower your arms freely back.
Exhale and bend back, supporting yourself with one arm, while extending the other up. Tighten the muscles of your buttocks and make sure they remain perpendicular to the floor - do not fall back or sink onto your heels. Hold for 10-15 seconds.
Perform in the other direction, changing hands.
Get on your knees and place your fists on your lower back. As you exhale, bend back. Stay in this position for 5 breathing cycles.

The pose allows you to stretch your spine after a long sleep and stretch your abdominal muscles.

2. Chair Pose (Utkatasana)

Chair Pose is one of the simplest but very beneficial asanas.

Stand up straight and place your feet shoulder-width apart.
Extend your arms straight up, palms facing each other.
Slowly bend your knees, leaning your straight body forward, as if you were sitting with your buttocks on a chair. The arms remain extended in line with the body.
Stay in this position for several tens of seconds, then straighten up again, returning to the starting position.

Staying in this pose perfectly strengthens the muscles of the legs and core. Your body will become stronger and more resilient.

3. Bend to the feet pose (Uttanasana)

When you bend forward, your spine lengthens and straightens.

Stand up straight and place your feet parallel to each other.
Rotating at the hips, tilt your straight body towards your legs and try to reach the floor with your hands. Relax your back and let your body hang down under its own weight. Don't strain your neck.
Try to point your nose towards your knees, and do not bend your legs - they should be straight. Stay in this pose for at least 10-15 seconds.

This pose perfectly stretches the back, massages the internal organs, in particular the liver and spleen. The pose also has a positive effect on the condition of the kidneys and activates blood circulation in the pelvic organs. Be sure to include it in your morning yoga routine if you have back pain or are prone to osteochondrosis. Under the influence of your own weight, your spine stretches, muscle tension relaxes, and the vertebrae fall into place.

Try to avoid deep bends if you have injuries to the lower back, tailbone, high blood pressure or cerebrovascular accident.

4. Triangle Pose (Trikonasana)

Triangle pose strengthens the core muscles.

Place your feet wider than your shoulders, with your left foot pointing outward and your right foot pointing inward toward the midline of your body.
Extend your arms straight to the sides at shoulder level, palms down.
Smoothly lower your body to the left, trying to reach the little toe of your left foot with your left hand. The second hand is directed vertically upward. Stay in this pose for a few seconds.
Slowly return to the starting position.
Turn your feet to the right and repeat the tilt to the right side.

This pose is also very beneficial for the spine, massages the intestines, and strengthens the core muscles.

5. Plow pose (Hal-asana)

In this pose, try to touch your feet to the floor.

Lie on the mat on your back, stretch your arms along your body, palms facing the floor.
Raise your legs straight up and behind your head, trying to place your toes on the floor. Try to keep your knees straight. If you can’t reach the floor with straight legs, let your feet hang in the air.
Slowly roll back to your starting position, vertebra by vertebra.

This exercise warms up the lumbosacral and cervical spine.

6. Candle Pose (Sarvangasana)

Candle, also known as “birch tree”.

Starting position - as in the previous exercise.
Raise your straight legs vertically up, then lift your pelvis behind your legs, supporting yourself with your palms. Try to move your palms closer to your shoulder blades.
First, stay in this pose for 10 seconds, then gradually increase the time from session to session until you reach three minutes.
Exit the pose by slowly rolling your spine along the floor.

The candle pose is rightfully considered one of the most beneficial poses for the organs of the whole body.

7. Pigeon Pose (Eka pada rajkapotasana)

This asana can be used to prepare for the split stretch.

Get on all fours. Pull your right knee forward between your hands and turn your right foot to the left. The heel of the right foot should be under the left thigh or under the stomach.
Extend your left leg back and try to lower your pelvis as much as possible. Bend your elbows and rest on your forearms. Bend even lower, extending your left leg back.
To intensify the stretch, slowly straighten your arms. Look straight ahead, stretching but not straining your neck muscles.
Exit the pose slowly and carefully. Repeat the movement on the other side.

There is also a lighter version of this pose.

Sit down and bend your knees. Gently place your right foot on your left thigh.
Pull your right knee towards your chest. Keep your head down and look straight ahead.
Repeat with the other leg.

Pigeon pose is good for preparing muscles for stretching into splits.

8. Half Pose of the King of Pisces (Arlha Matsienlrasana)

Pose of the king of fish or simply twisting the body while sitting.

After a few minutes of rest, you can continue practicing yoga. The Half King of Pisces Pose exercise can be performed on the floor or on a bed.

Sit down, straighten your back and legs.
Place your right leg behind your left. Place your foot next to your left knee. In this case, the left leg should be straight.
Grab your right knee with your left hand.
As you exhale, slowly twist your spine to the right side. For convenience, place your right palm on the floor and place your left elbow behind your knee. Look behind yourself.
With each exhalation, try to twist your spine even more. Perform for 3-5 inhalations and exhalations.
Repeat on the other side.

9. Child's Pose (Balasana)

Morning yoga for beginners may well end with this pose.

Get down on your knees and sit on your heels.
Taking a deep breath, lean forward and press your stomach to your thighs. Remember to keep your back straight.
Lower your forehead onto the bed and extend your arms along your torso. The palms should be turned upward.
Concentrate and feel the smooth movements of your chest with each inhalation and exhalation.
To come out of the pose, first raise your head and then slowly straighten your back.

This exercise is one of the most important in morning yoga for beginners. It is aimed at deep relaxation of the back muscles, so it can be used to complete the morning workout along with Savasana (see below). In addition, this pose is suitable for relieving stress during the day or for reducing muscle tension after performing a difficult exercise.

10. Dead pose (Savasana)

You need to lie in shavasana for several minutes until you completely relax.

Staying in this pose for 4-5 minutes ideally completes any set of yoga exercises. This is especially important for beginners, since it is necessary to learn how to relax correctly from the very first lessons.

Lie on your back, stretch your arms along your body and close your eyes.
Tighten all the muscles of your body as much as possible and hold it for several seconds.
Relax completely, mentally walk through your entire body from head to toes and focus only on your breathing.

Now you are completely ready to start an active and exciting day!

Make your life brighter and healthier with the most ancient system of self-improvement. If you want to change your body and find inner harmony, the best choice is yoga for beginners. The exercises are aimed at developing the whole body, but primarily pay attention to the spine. After several months of regular exercise, you will forget about back pain, feeling tired during the day and will be pleasantly surprised by the changes in your figure.

For those who love sports and take care of their health, yoga for two for beginners will become not just an everyday exercise, but a whole complex for caring for the body and mood.

Such complexes were invented in ancient times. Then it was believed that yoga was the path to eternal youth. After all, these exercises combine physical and spiritual practice together and provide maximum benefits to human health.

Where to start yoga classes for two?

A set of physical and spiritual exercises for beginners called “yoga” helps a person keep his body in good shape and remain spiritually strong. Many beginners prefer to perform the complex in pairs with their loved one or with a friend.

The starting point for classes will be choosing the right and comfortable clothes, because in yoga this is an important factor, and you also need to choose a mat wisely. It should be neither soft nor hard, since when working in pairs you will have to constantly contact the carpet.

If your partner already has some idea about this set of exercises, then ask him to monitor the correctness of your exercises. Well, if you both do not have practice in yoga for two, then it is recommended to seek help from a specialist who will give you a couple of important tips.

It is best to practice yoga together in front of a computer monitor, on which it is recommended to play videos of professional trainers. With the help of videos, you can avoid initial mistakes and learn the course faster.

A spacious room with good lighting is ideal as a room. For additional motivation and mood, it is recommended to play music during classes. This is necessary to normalize breathing and perform poses smoothly.

As a soundtrack, it is best to listen not to heavy songs, but to classical instrumental music, or the sounds of nature.

Before starting to perform any pose, it is important to remember that all movements must be performed smoothly and in a relaxed manner, so as not to injure yourself or your partner.

The effectiveness of yoga in pairs

If we look at it from the point of view of classes as strengthening relationships, then yoga for beginner couples for two will be a small plus in strengthening relationships and bringing closer together. But if you look at it from the other side, this set of exercises has the most effective effect on human health and tone. It is achieved through the use of both physical and spiritual potential.

Before starting the exercises, the couple must have an extremely positive attitude towards each other. This is very important, because if there is a conflict, then it is better to postpone classes until later in order to avoid injury.

Basic sets of exercises

Among the most effective complexes for beginners are the following: e:

1. Airplane (Paschimottanasana);
2. Navasana;
3. Upavishtha;
4. Adho mukha-svasana;

Paschimottanasana or airplane is an exercise for beginners, in which the partner sits on the mat and stretches his legs forward and pulls his toes towards himself. The second partner lies with his back on the back of the lower one and stretches his legs and lowers his feet to the floor.

When performing navasana, both people are located on the mat facing each other at arm's length, and then you need to connect the outstretched feet while holding hands.

Performing upavishtha involves joining your legs apart and bending your torso in different directions.

Adho mukha svasana is a more difficult pose that needs to be performed as a more aware person. Partners stand back to back and place their palms on the floor. The neck relaxes and the gaze is directed to the navel area. The exercise is performed in 4 breathing cycles.

One of the types of yoga practices where the exercises are performed with the help of a partner, one at a time. Partners help each other maintain balance and perform elements of movements correctly. This type of yoga gives a good physical effect due to muscle work and stretching, and also serves as a means of a kind of body massage. In addition, it also has a psychological effect - it teaches you to trust your partner, gives you the opportunity to relax, experience calmness, lightness and joy.

Paired asanas for yoga with a partner

Before you start paired asanas, you and your partner should tune in to each other. Sit next to me, close your eyes. Listen to your partner's breathing, try to catch the warmth of his body. You should feel comfortable with this person, there should be no embarrassment or fear.

1. Trikonasana

Partners stand behind each other, legs wide apart. The partner in front leans to the side, for example, to the left, resting his straight left hand on his leg at the ankle. The pelvis is slightly shifted to the right. The right hand reaches up towards the Sun. Make sure that your shoulders are level, your chest is open, and your arm is straight up and perpendicular to the ground.

The partner standing behind copies the pose in a mirror image. Your hips and chest should be in the same plane, and the angles of your bodies should also be the same. After completing the asana, change places with your partner.

2. Virabhadrasana

You stand next to your partner, in a lunge position with one leg forward. The front toe points forward, while the back toe of the extended leg is turned 90 degrees. The arms are extended to the sides, palms open upward. Repeat the asana, changing the front supporting leg.

3. Navasana

You and your partner sit facing each other, with your legs spread wide apart. Raise your legs up and rest your feet on your partner's feet, while extending your arms and taking each other's hands. In addition to stretching, this exercise also develops coordination. Breathe synchronously. Do 3 sets.

4. Adho mukha svanasana

One partner places his hands and feet on the floor, forming a triangle. Be sure to ensure that your back is straight. The second one presses his toes into his lower back, and his hands are on the floor.

In this pose, your back should be straight and your body should form a triangle. Essentially, this is a copy of the first partner’s pose, but with different support points. After completing the asana, switch places.

4. Maha mudra

One partner sits down. One of his legs is extended forward and tense at the heel, the other is bent and rests his foot on the inner side of the thigh. He leans forward and tries to reach his toes with his fingers, while trying to keep his knee and heel taut. At the same time, his back remains level relative to the pelvis and shoulders. The second partner lies on his back, resting the toe of one outstretched leg on the floor behind him, and the other on the inner thigh of his leg. At the same time, his hands touch the hands of his partner. After completing the asana, switch places.

5. Udrhva prasarita padasana

This steam asana will give you a good feel for your partner. You lie on the floor, on the same line, with the backs of your heads facing each other - you don’t see each other, but you feel it. Your hands clasp your partner's, and his hands clasp yours. Slowly raise your straight legs up perpendicular to the ground, keeping your heels taut. The lower back is pressed to the floor. Relax.

All paired asanas should be performed while synchronizing your breathing with your partner. Breathe in unison, take 10-15 breaths, then repeat the asana, changing places or changing support.

If you decide to seriously practice yoga, then in addition to training at the club, you should also practice regularly at home. To prevent your loved one from getting bored, involve him in so-called couples yoga. Then he will be able not only to contemplate how you take very seductive poses, but will also help you with performing the most difficult of them.

Yoga for two

Paired, or contact, yoga is one of the new varieties of hatha yoga, when exercises are performed together with a partner and with his help. It is often compared to Thai massage, which uses not only the massage therapist’s hands, but also elbows, knees, forearms and feet. Couples yoga is not far from tantra yoga, aimed at awakening and transforming sexual energy.

It would seem that yoga requires maximum concentration on posture and breathing, so why should anyone else participate? In fact, if you started working out not long ago, your partner will help with stretching, provide support, or give additional load in the strength elements. Working together, it is easier to learn how to perform previously inaccessible asanas. Paired yoga will also be useful for muscle hypertonicity and poor joint mobility after injuries. Don’t forget that you will have an additional incentive not to be lazy. After all, you will not only strengthen your body and spirit, but also spend time with your loved one.

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In addition, yoga for two is an excellent cure for feelings of loneliness, fatigue and stress. It has long been known that we need the touch of a loved one for happiness no less than sunlight or vitamins. By doing couples yoga, partners not only establish physical contact, but also learn to rely on each other, their relationship becomes stronger and more trusting. It’s not for nothing that in the West, couples’ yoga is also called Trust Yoga, that is, “yoga of trust.” In this type of yoga, a man and a woman are constantly in contact.

Yoga poses for two: photos

The basic rules of contact yoga are that partners must match each other in weight and level of training, or at least match their strength. No one should do more than he and his partner can do. It is better that one of you is familiar with the basic principles of yoga and has experience practicing under the guidance of a trainer. Otherwise, couples yoga is very simple. With the help of experienced instructors, we figured out how to properly work on some poses together. These yoga poses are also suitable for two beginners.

Supta-baddha-konasana

This pose is also often called the supine bound angle pose or the supine butterfly pose. It has a beneficial effect on blood circulation and helps to calm down, which is why supta baddha konasana is often used for relaxation at the end of a workout. To perform it, lie with your back on the floor, fold your feet in front of you, spread your knees, and then pull your feet as close to you as possible. The whole body should be relaxed, breathing calm and even. The difficulty with this pose is that your knees must be on the floor. This is where you may need your partner's help.

Ask him to apply pressure to his knees, but keep in mind that the goal is to stretch the thigh muscles, not to force the knees toward the floor at any cost.

Paschimottanasana

This is a “Western body extension pose,” that is, stretching not only the back muscles, but also the hips. It is aimed at improving digestion and blood flow to internal organs. To perform it, you will need to sit on the floor, stretch your legs in front of you, and place your hands on your knees. As you inhale, raise your arms above your head, while keeping your back straight and stretching upward. As you exhale, bend forward, but do not stop stretching your spine. Depending on your skill level, grab your big toes, ankles, or calf muscles. Bend over in the following sequence: first the lower abdomen to the hips, then the entire abdomen, then the lower ribs to the hips, then the entire chest, chest muscles to the hips and knees, and only after that - the head (face) to the shins (behind the knees!), trying to keep your back straight.

The partner can press on the back from behind, but again this must be done carefully and slowly.

Adho-mukha-svanasana

First you need to lie on your stomach, spread your feet 30-35 cm, place your palms at chest level, stretch your fingers and toes to provide yourself with reliable support. As you exhale, raise your torso, straighten your arms, bring your head as close to your feet as possible so that the crown of your head is directed toward the floor. Elbows and knees should be straight, and heels should be as close to the floor as possible. The main difficulty lies in evenly distributing the load between the arms and legs.

Ask your partner to ensure that your back is straight while performing this asana.

Prasarita padottanasana

This asana eliminates tension and fatigue caused by standing postures and improves digestion. It is worth starting its implementation with tadasana. Stand straight, feet together, weight evenly distributed over the entire surface of the foot. The back should be straight, arms extended along the body and palms facing the hips. Then put your hands on your hips, inhale and jump to spread your legs apart (instead of jumping, you can just take a wide step to the side with one leg). The distance between your feet should be slightly wider than your shoulders. Knees are tense. Then, while inhaling, tilt your body until it is parallel to the floor. At the same time, put your hands behind your back in a lock, which you need to turn outward - with your palms up (if it is difficult, the position of your hands is as in the picture), and then try to lower your hands to the floor, behind your head, down.

Let your partner try to gently pull your hands closer to the floor as long as this stretch remains comfortable for you.

Due to the gentle twisting of the body in this asana, all abdominal organs are toned. Like most forward bends, this pose helps you relax and restore your strength. In addition, in Janu Sirsasana the calf muscles and the muscles of the back of the thigh are stretched. To perform the asana, you need to sit down, stretch your right leg forward, bend your left leg at the knee and move your knee back. Then you should bend over to the outstretched leg and grab your foot with your hands. If your leg muscles are stiff and your hip joints lack mobility, this will not be so easy.

In this case, your partner will help by lightly pressing on your back and moving your knee back. Don’t forget to perform the asana in the other direction too!

Ready to try yoga poses for two?

Olga Karaseva
Photo: Masterfile/Eastnews. Alexander Zelentsov

We thank hatha yoga instructors Alexey Baklygin and Dmitry Kochergov for their help in preparing the material

Yoga, which came from the East, has become a very popular healing technique. By increasing the flexibility of the body and strengthening the muscles, it simultaneously helps to relax, find harmony with oneself, and become more confident and focused. The positive effect of yoga on the human body is expressed in normalizing blood pressure, reducing the risk of heart disease, improving mood and sleep. A special variety of this technique is yoga for two. Pair yoga for beginners, which includes complex poses, should be performed under the guidance of an experienced instructor.

Its essence is to perform exercises with the help of a partner, which can be spouses, children or other people attending group classes. Couple yoga photo challenge for two for beginners is aimed at harmonizing relationships between people, developing sensitivity, caring attitude towards a partner, responsibility for each other, and the ability to understand the needs of another person. For spouses, such activities will help awaken feelings and strengthen relationships.

Yoga for beginners for two is suitable for those who are subject to frequent stress and have problems communicating with people. It is useful for arthrosis, articular arthritis, vegetative-vascular dystonia, problems with the spine, and disorders in the functioning of internal organs. Such yoga classes will not appeal to people who prefer dynamic exercises. Despite the fact that this practice is called “lazy,” it has a number of contraindications, which include the presence of mental disorders, infectious diseases, malignant neoplasms, traumatic brain injuries, and blood diseases.

Before performing basic paired yoga asanas for beginners, a warm-up is required to warm up the body and prepare it for more complex elements. Cardio training is quite suitable for these purposes.

Yoga for beginners for two involves first performing simpler asanas: paschimottanasana, upavishtha konasana, ardha matsyendrasana. When performing paschimottanasana, the first partner needs to sit on a gymnastic mat. The legs should be straightened and the toes should be pulled towards you. Then lower your body and head to your knees, avoiding rounding your back. In this position, the stomach should be in contact with the upper surface of the thigh, the back muscles and leg muscles should be relaxed. The task of the second partner is to position himself so that his back is pressed against the back of the first, straightening his legs and pressing each foot to the floor, and moving his arms behind his head. In this case, full opening of the chest is achieved. After holding this position for some time, the second partner bends his legs and stands up. After this, the first one also comes out of the yoga pose for beginners for two.

After holding this yoga pose for several breathing cycles, return to the original position, change places and perform ardha matsyendrasana in the opposite direction.

Performing difficult yoga asanas

In the future, yoga for beginners for two involves the inclusion in the training process of complex asanas consisting of several elements, for example, eka pada rajakapotasana. One partner bends the left leg at the knee so that the right iliac pelvic bone is above the heel. The right leg is extended back with the ankle pressed to the floor. The second partner, turning his back to the first, performs movements in the opposite direction. The location of the pelvis for two people is on the same line. Raising your arms up and clasping your palms, both should slightly bend your chest forward. Lowering your arms, repeat the yoga asana in the other direction.

Pair yoga photo for beginners, navasana poses involve the need to sit opposite each other, stretching your arms forward and clasping your partner’s wrists. Then, touching each other with your feet, smoothly straighten your legs and lift them. At the same time, achieve relaxation of drooping shoulders and avoid lumbar deflection. After a short delay in the position of the leg, bending it slowly, lower it and release your hands.

When performing yoga asana adho mukha shvanasana, partners stand with their backs touching. Leaning forward, both place their palms shoulder-width apart on the mat. The fingers are spread apart. The shoulders are relaxed, the gaze is directed to the center of the abdomen. Rise up on your toes, with the left heel of one partner resting on the right heel of the other on the mat. Both lift the other leg up and touch their toes. Holding the position, perform adho mukha svanasana in the opposite direction. After the movements done, you need to sit with your buttocks on your heels, bending your legs.

For two beginners in yoga practice, it is recommended to linger in each asana for 4 breathing cycles. Paired yoga classes give a feeling of partner support and assistance, especially when performing difficult elements. Yoga for two for beginners will help you get rid of psychological barriers when communicating with people, become more sensual and more self-confident.