Let’s partner up, have fun and get in a nice stretch at the same time! We all know that practicing Yoga itself is so rewarding, but having a partner can make things even more enjoyable.

If you are looking for something interesting to do together with your family or simply want to add a bit more fun to your practice, grab a partner and try out this sequence together!


Before we begin, here are some things to keep in mind when practicing Partner Yoga!

1. Patience: One thing to keep in mind when practicing Partner Yoga is patience. Balancing in asanas by ourselves can be hard for some of us. Imagine balancing on someone else? Calm yourself and don’t worry about getting the poses right at the first try. Enjoy the process and deal with them with laughter. If you feel yourself getting restless, just take a break and try it again next time.

2. Communication: Focus on your partner, communicate with each other and don’t try to do more than he/she can. Partner Yoga is not a competition. Be present and make sure your poses are aligned and are in unison!

3. Have Fun!: Turn Partner Yoga into a fun bonding activity! Laugh when you fall, listen to some music, set goals and reward yourself upon achieving them! Don’t forget to motivate and encourage each other!


With that in mind, let’s get started on the practice!

Seated Twist

  1. Begin by sitting cross-legged and having your back face each other. Make sure that you lengthen your spine in this position.
  2. Next, turn both your shoulders to the right and bring your right hand to your partner’s left knee.
  3. As you inhale, straighten your back. When exhale try to feel a deeper twist using your partner’s knee for a bit of support.  Do the twist based on the comfort level of you and your partner and adjust the pose to suit your flexibility.
  4. After a few deep breaths, slowly return to the centre and repeat this by twisting to the left.


Seated Forward Bend

  1. Start by sitting down on the mat and facing each other. Proceed to bring your legs extended to the front and bring the soles of your feet together.
  2. Reach forward and hold on to each other fingers, if one of you are more flexible you can try to hold on to the wrist.
  3. Next, start pulling to pull your partner forward GENTLY. Avoid pulling your partner towards you forcefully. 
  4. If you have lower back pain or stiffness, keep your lower back engaged so your vertebrae don’t expand too much at the back. Do the forward bend based on your comfort level!


Supported Wheel Pose

  1. Start off my standing face to face to your partner and hold on your right hand with his/her left hand.
  2. Bring your arms up and to the right, leading your partner and turning so you’re standing back-to-back.
  3. Proceed to bring your hands up and out, bring your partner close towards you so that your tailbone will be just above him/her. Take your time to get the height right.
  4. Now pull your partner up and forward while moving your hips back. Ensure that you are taking on the weight onto you with knees slightly bent, as it will be hard to lift if you bend your knees too far. Get your partner some yoga blocks to stand on if he/she is too far down for you to lift comfortably.
  5. When your partner is balanced, begin to straighten your knees and lean further down. Make sure that your knees are not locked when you are in this pose!


Warrior III

  1. Begin with both your arms reaching forward and placing your hands on each other shoulders.
  2. Next, walk backwards while keeping your arms and legs long such that your torso and arms are in a line.
  3. Make sure that your arms are reaching actively while you bring your chest down.
  4. Proceed to ground your left foot on the mat and shift your weight onto it.
  5. Bring your right foot and reach it back, lifting at the hip and with the foot pointed and knee straight.
  6. For a more challenging balance, lift up your left foot while your partner lifts her right.
  7. Repeat this on the other leg.


Boat Pose

  1. Sit facing each other on the mat with three feet distance.
  2. Touch your toes and forefeet to your partner’s.
  3. Then, bring your arms forward and hold onto your partner’s forearms, and bring yourselves up and lift all four of your feet off the ground at the same time.
  4. Raise your shins to be level for a half-boat, or point them upward for a full boat.
  5. Make sure to bring your navels forward and upward, to stretch your hamstrings and protect your lower backs.


📷Have you tried out the poses? Show us your take on these poses and post them on your social media pages (FB/FB Story/IG/IG Story) and TAG us @jalyogasg!


1. Have any questions regarding Partner Yoga practice? 

2. Want more modifications for the poses?

3. Looking forward to more Partner Yoga poses?

Let us know in the comment section down below!



Looking to spice up your practice? Try out our Instructor Challenges here:

Mahendra’s Asana Level Up Challenge | Instructor Challenge

Krishna’s Pranayama Challenge | Instructor Challenge

Hazel’s Hip-opening Challenge | Instructor Challenge