Paired yoga came to us from India. This is not a type of fitness; everything is much more complicated spiritually. But in the physical, it’s just the opposite. Calculated movements specifically designed to be performed in pairs, in this type of yoga, will lift your spirits, improve health, increase life expectancy, harmonize the psychological aspect of health, help improve relationships, and even act as an indirect “elixir of youth.”
And these are just the main advantages. Tempting? There are practically no restrictions, so you can safely start! The only limiting factor in beginning to comprehend the wisdom of yoga for two is the apparent complexity of the asanas (exercises). A little patience and humor, and you won’t notice how you’ve mastered a dozen intricate poses. The main thing is to take your time, try to perform the asanas correctly and enjoy the process, without concentrating on perfection.
Pair yoga
Yoga challenge for two has other names: trust yoga, relationship yoga, acroyoga, new age yoga, etc. This is a unique synthesis of hatha yoga and tantra. The direction is often called the yoga of trust. Because yoga poses for two are performed by two people together, and in the process of practicing, each person relies not only on his own strengths and capabilities, but learns to trust his partner. Both must learn to feel each other not only on a physical, but also on a spiritual level. In this way, a deeper immersion into practice occurs.
Recommendations for beginners
Yoga challenge for beginners has its own characteristics:
- Perform asanas in a comfortable place and at an acceptable rhythm.
- There are at least three breathing cycles in each position.
- Take short breaks between asanas.
- Control every movement. Be able to focus on the asana, letting go of obsessive thoughts.
- Hear yourself, don’t overexert yourself. Classes should be fun.
- Place a bottle of water nearby. When you feel tired, drink some fluid and you will soon have an influx of energy.
Sources:
https://womanadvice.ru/yoga-chellendzh-chto-eto-takoe-polza-i-vred-kak-prinyat-uchastie https://lifegid.com/bok/3252-yoga-na-troih-chelovek-uprazhneniya -i-pozy.html https://figuradoma.ru/joga/asany/joga-chellendzh-pozy-dlya-nachinayushchih-dlya-odnogo-cheloveka.html
Where to begin?
Before practicing yoga for two, you need to purchase comfortable clothes that do not restrict movement. The body must breathe, so the training suit should be made from natural materials. You will also need two mats that can be conveniently connected along the length when performing joint exercises.
Yoga for two can be done at home. Use videos or books as training material. But it is better to take the first steps under the supervision of instructors. They will not only show asanas taking into account the level of difficulty, but will also place the necessary emphasis on breathing and concentration.
Exercises
All exercises and asanas for three people differ in difficulty level. There are those that only experienced, well-trained yogis can do, and there are those that are suitable for beginners.
For beginners
The list of asanas for inexperienced athletes includes the following positions:
- “Lotus on stilts” (Lotus Pile);
- " Double Throne";
- "Pyramid with a top" (Pike Pyramid);
- "The Anchor" (The Archer);
- “ The High Spoon”;
- "Swing" (Teeter Totter);
- “ Double Couch”. [img
Complex asanas
The most popular complex designs for three people are the following:
- Levered Hand to Hand Trio. This is a complex stand where two people, using their abdominal muscles, rest their hips against each other, creating support for the third, who performs a handstand, leaning on the palms of one of the bases;
- Double-Base Hand to Hand. To perform this exercise, two people must create a base for a third person by resting on each other's palms and feet. The flyer can take any, the most incredible and spectacular pose.
Basic asanas
Yoga exercises for two have many options. The simplest and most basic are those that do not require special and lengthy preparation of the body, but carry deep meaning - getting to know and bringing partners closer together. In terms of physical activity, such exercises are minimal. Gradually the difficulty of execution will increase. But it is important to remember the perspective that yoga for two gives.
Poses for beginners:
- Paschimottanasana (or airplane). During this exercise, the partner sits on the mat with his legs extended together, forward, and his toes pointing towards himself. He leans forward on his knees, his stomach touching his thighs. If you don't stretch enough, you can take a fetal position by tucking your knees under you. At this time, the second partner carefully lowers his back onto the back of the other partner. The legs are straight, the feet are on the floor, and the arms are also straight behind the head. In this asana you need to stay for four breathing cycles.
- Navasana. Both partners sit facing each other, arms length apart. This is followed by grasping each other’s wrists and joining the feet: the right one to the partner’s left, the left to the partner’s right, while the knees are bent. The next stage: raising your feet up and straightening your knees. Shoulders relaxed, down. The lower back is closed (no arching). You need to stay in this position for four breathing cycles.
- Upavistha konasana. Partners sit opposite each other. Spread your legs as far apart as possible. The partners' feet are connected to each other. Both lean first to the right side (relative to themselves), clasping the partner’s right leg with their right hand. The left hand rests freely on the floor. The head touches the leg, the chest is open. Four breathing cycles and repeat the same combination on the other side.
More complex asanas include:
- Adho mukha-svasana. Partners stand back to back. Place your palms on the mat, shoulder-width apart. The fingers are positioned so that the middle fingers are parallel to each other. The neck and shoulders are relaxed, the gaze is directed to the navel area. One partner lifts his left heel and rests on the similarly raised right heel of the other partner. The right leg rises up and connects with the partner’s left toe in a similar position, the knee is straightened. From the outside, the position of the partners’ bodies should resemble a mirror image. Remain in the asana for four breathing cycles. A similar exercise is performed in the other direction.
- Dhanurasvana. One partner takes a prone position (or plank). At the same time, the legs and arms are straightened, the lower back is closed so that the second partner can reliably take the top position. He, in turn, clasps his partner’s shins, and places his legs alternately on his shoulders, thereby performing the same emphasis while lying down, only in the opposite direction. The exercise is also fixed for four breathing cycles.
- Dandasana. In this exercise, one partner takes a seated position on the mat, legs together extended forward, toes pointing towards themselves. The second partner turns his back to the first, puts his feet on both sides of the partner’s knees, and his hands on his shins. Then the second partner alternately gives the first his right leg to his right hand, and his left leg to his left. The arms and legs of both partners are straight. The shoulders are relaxed, the chest is open. From the side, the asana should resemble a square frame. Concentration also occurs over four breathing cycles.
Despite the outward fancy, the benefits and meaning that yoga asanas bring are important. Describing them, of course, can cause confusion, so it is necessary to use videos and photos if classes take place at home.
Breath
The defining moment in joint yoga classes is breathing. Without its consideration and control, practice already loses its meaning, turning into ordinary physical education. In the first stages, it is very difficult for both partners to follow the required combination of inhalations and exhalations regarding specific asanas. If you try to focus on this when performing exercises, you can soon learn to feel not only your own breathing, but also that of your partner. As a preliminary setup, you can try breathing synchronously without performing asanas.
Safety precautions
Yoga is considered a safe activity, but you need to be careful about the technique of doing the exercises and you shouldn’t overdo it. Increased stress affects internal organs, joints, ligaments, muscles and all parts of the spine. Overvoltage may not appear immediately. It has a cumulative effect.
Safety precautions when practicing yoga are as follows:
- If pain occurs in any part of the body or a feeling of discomfort appears, you should stop the lesson, take a short break for a few days and reduce the subsequent load.
- You should only perform yoga practices on a warm body, this reduces the risk of muscle injuries. The room should not be cold. A relaxed body generates a lot of heat, so you can catch a cold.
All exercises should be performed with a straightened spine. Its curvature will lead to uneven distribution of the load and possible injury or disproportionate development of the body.
Structure
Yoga for two has several stages of interaction between partners. At the first stage, “acquaintance” occurs when the couple learns to feel each other on a tactile level, namely strength, flexibility, stretching and other physical capabilities. At the next stage, emotional interaction is involved. There is no division of roles into leader and follower. Exercises are performed on equal terms. Partners complement each other. The third stage is the highest, when partners intuitively select asanas for themselves and move as a single mechanism. This is how complete unification of the spiritual and physical, consciousness and body occurs.
Who is the class suitable for and are there any contraindications?
Couples yoga has no contraindications, so at least anyone can specialize, regardless of their level of physical condition. Even if it would be premature to specialize in such training, and only look at photos in magazines and on the Internet, there is a special pair yoga for beginners, which includes a complex adapted for a beginner.
Even if both people are not trained, the exercises are performed under the supervision of a qualified professional. If you have acquired diseases, consultation with an experienced teacher is inevitable.
Effect
Yoga for two is a great opportunity to get closer and begin to trust each other, this is a joint path to harmony. Therefore, the practice is ideal for married couples and lovers. Classes can also be attended by people who do not know each other. Such a union will take longer to get used to each other, but the effect will be colossal. After all, it is very difficult to learn to trust strangers. Yoga poses for two will help develop a person’s ability to feel and understand people on an energetic level. A bonus to this is improving health and getting rid of psychological blocks.
Adviсe
- Before class, you need to warm up your body and stretch. For this purpose, hatha yoga has a separate cycle of asanas. Exercises are performed separately.
- You must take a bottle of water with you to class. Despite the fact that many call paired practice yoga for the lazy, the energy consumption is considerable. Water helps keep you alert. It also, together with therapeutic yoga, cleanses the body.
- Each exercise in paired exercises should be performed in a calm, relaxed state. In order for partners to develop internal harmony when hearing the word “yoga,” the music should not be too noisy and rhythmic. The ideal volume is medium to hear your breathing.
- While performing asanas, you cannot talk to each other. This disrupts concentration and breathing.
- During classes, you need to monitor your emotional state. Expression turns meditative activities into pampering and antics.
- Yoga for two is collaboration. There is no place for competition about who is stronger or more flexible. It's important to remember this.
