Doing a yoga challenge for yourself is easy enough. But if you want to make things interesting, why don’t you try a yoga challenge for 2? It’s a suitable choice for many reasons. And you won’t be the first one to do this.
There are so many yoga poses for 2 people to do together. You can do this with family and close friends. It’s fun, intense, and engaging. If you’re doing this challenge with a partner, it can lead to many positive things.
Such as a stronger bond, better communication, and patience. Also, you get to create more memories with your partner in ways you didn’t think was possible. These postures make a compelling case for why you should be doing this.
Let’s look at what the yoga challenge for 2 actually is.
Yoga Challenge for 2
Follow along these yoga poses in the order that I’ll be mentioning them. The most important thing you need to keep in mind before beginning is this. Make your practice about communicating and understanding each other.
Of course, this challenge is also about having fun and keeping things light. So focus on what comes up naturally during this practice and be honest with each other about those feelings.
1. Chair Pose (Utkatasana)
This is the first beginner pose of the challenge. They’ll be some intermediate and advanced poses too. But it’s best to start off on the right foot. And with the chair pose, you can expect that foot to stay balanced and supported.
The benefits of the chair pose are for your back, thighs, and feet. It improves leg mobility while warming up the glutes. You might feel this in your knees if you haven’t done this pose before.
However, lots of beginner yogis do this pose against a wall. In the yoga challenge for 2 plans, you’ll be doing this against your partner’s back.
Keep your arms by your sides. Press up against each other's backs with your feet hip-width apart. Now, slowly squat down as if you’re sitting on a chair. Make sure your backs are still pressing into each other.
Your knees should be bent at a 90-degree angle. Keep a straight spine and your head forward. If your knees are curving inwards, push them out away from each other. They should be facing in the same direction as your toes.
You can stay in this pose for a few breaths if you like. If that’s easy, you can hold the pose for 30 seconds.
2. Forward Backbend (Paschimottanasana)
This pose requires a bit of flexibility. Good thing you did the chair pose before this. It’s bound to get you all warmed up and ready to go. A forward backbend is considered a beginner-friendly posture. And it’s good for your hamstrings, lower back, and spine.
A forward bend is a full-body stretch in many ways. If you’re not flexible at all, doing this pose might seem a bit challenging for you. But you can always take things down a notch and start at the most basic level.
The best way to begin is to sit back-to-back on the floor. Extend your legs forward while your partner should bend the knees while keeping the feet flat on the floor. As you bend forward, your partner bends backwards in the same posture.
Here’s what you need to keep in mind. Your partner's back must stay on yours. And as you bend forward, you can have a slight bend in the knees if you’re inflexible. Your partner’s hands can stay at his or her side. While you hold your toes to pull yourself deeper as you bend forward.
Hold the position for 6-10 breaths. Then you can switch positions. If you think you can take this a step forward, try massaging each other’s back. You can apply more pressure in this position to support each other better and stronger.
3. Double Plank Pose (Adho Mukha Dandasana)
Plank pose is a common yoga and strength pose. It builds core strength and improves flexibility. In the yoga challenge for 2, this can become the pose for building more trust in your partner.
To do this pose, you will need to get into a full plank position. If you’re the stronger of the two, you do under.
Keep your wrists under your shoulders. And your toes in a straight line as your knees and hips. Tighten your core and make sure you do not curve your back for support. That may lead to back pain and cramps.
Allow your partner to climb on top of you and flip the plank position. This means your partner’s feet will come to your shoulders. Your partner should grab your ankles for support. While the feet should rest on top of your shoulders.
Make sure both your arms are straight and stable. Your partner should have a good grip on your ankles and shoulders. Hold this posture for a few breaths and switch the positions if you think it’s comfortable.
4. Boat Pose (Navasana)
A boat pose is a deep hip opener. But it also requires core strength and stability. It’s when you balance on your sitting bones with your arms and legs outstretched.
For 2 people, the boat pose looks like a triangle. But only when you do it correctly. It can be quite intense and challenging for beginners. But even if one of you is flexible, you can try to complete this challenge without any troubles.
Start in a seated position. But this time you are facing each other. Extend your legs in front of each other to increase the distance. Bend your knees with your feet flat on the floor.
Extend one leg at a time while pressing the soles of your feet with your partner’s. You can reach out for each other’s hands for more support. If you can extend one leg without any difficulty, try to extend and straighten the other leg.
Once you achieve the boat pose, hold the pose for a few breaths. Or longer if you think it’s comfortable.
5. Double Down Dog (Adho Mukha Svanasana)
This is a great yoga challenge for 2. A downward-facing dog is a beginner-friendly yoga pose. It’s in most yoga sequences including the essential Surya Namaskar. Doing this with a friend or a partner is not only easy but quite ambitious.
Both of you must start in a table-top position. Make sure you’re in a straight line like a centipede, and at the side of each other. Keep your legs hip-width distance apart and your hands shoulder-width apart.
If you’re behind your partner in a table-top position, get into a beginner downward-dog position. Once you create the “V” shape with your hands and legs. Your partner must follow you into a downward dog.
However, your partner needs to walk back and up your back. Until you make the double down-dog position. This posture is good for the spine. It builds confidence and improves stability no matter the intensity-level.
You can hold this position for a few deep breaths and switch positions.
Benefits of Yoga Challenge for 2
Nothing can help you stay physically and mentally active than yoga.
If you’re doing this with your partner, it can take your relationship to new depths. These poses are challenging for a reason. They help build trust, understanding, and confidence.
They might even put you and your partner in awkward situations. But thanks to the posture you’re aiming for, this soon passes. And at the end of it, you’ve grown together despite the awkwardness.
Yoga also helps you communicate with each other. You can let your partner know when you’re uncomfortable. You can share your methods of improvement while keeping an open mind to your partner’s.
I don’t see why this yoga challenge for 2 doesn’t translate to bigger life choices. Humans fail at expressing their real feelings which soon leads to frustration and disappointment. Yoga can help relax the mind and clear up the confusion.
Trust me on this. You will feel more at ease with the person you do this challenge with. If there is any tension, undeclared feelings. It all comes out in a healthy and positive light with the help of this yoga challenge for 2.
For the sake of staying indoors, you can still continue to create new memories together. Lots of couples are staying fit and calm in this pandemic together. Doing this yoga challenge for 2 can make things fun and sweaty, at the same time!
You can do many seated or standing couple yoga poses. The secret to getting these poses done successfully is communication and understanding. How do you want to proceed with each other? What makes you uncomfortable?
These 5 incredible couples yoga poses will get you in the right spot. They’re beginner-friendly. Although you can also try their variations if you’re very tight. In fact, if you do these poses regularly, you will eventually make way to more advanced poses.
Breathwork and time are integral as well. Make sure you do the correct posture and feel the stretch in your muscles. If any part of your body is paining or cramping, stop immediately. Take a few deep breaths and if you’re ready, get back to it again.
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