Yoga Challenge is not ordinary yoga, but exercises for two, which lead to the development and harmonization of the body and soul of at least two people. That is, these classes are done in pairs, for this reason it was originally customary to call yoga challenge a steam room.
Pair yoga: the essence of the matter
Yoga Challenge - the direction of traditional yoga. In its inner original essence, it is a symbiosis of hatha yoga, Thai body massage, breathing technique and meditation. Why is she so needed:
- To develop trust in the partner and increase mutual understanding.
- To make it more interesting to spend time, and not get bored, trying to perform asanas alone.
- So that you can help each other enter one or another pose for two and develop your body, as well as patience.
With the help of such exercises, you will understand yourself deeper and more clearly feel the boundaries between the inner and outer world, free yourself from the energy blocks that lead to physical illnesses, which will contribute to better health. In addition, a restless mind and body will quickly come to a harmonious state.
Asanas “dog” and “bridge”
Pose for two “Double Dog” is most often practiced by beginners in this business. Here, for example, Ivangay, well-known on the Internet, also managed to try this simple at first glance combination. To successfully do it, carefully read the description of the pose. The first person takes a pose called “dog face down”: only hands and feet touch the mat, and the whole body resembles the letter “l”, the lower back is straight. The second person puts his open palms in front of the first person’s hands at a distance of 30 cm. Then he raises the leg closest to his partner and carefully puts it on his lower back. Then the second leg goes there too. Ivangai almost succeeded, try you too.
The next pose, oddly enough, quickly obtained from Ivangai, is a bridge. It is difficult to call such an exercise yoga for two, but it is part of a set of exercises. So, to complete this pose for two, each of the participants should try to stand on the so-called. To do this, you need to lie down, bending your knees to the stop, so that the feet pressed as close as possible to your pelvis. Bend your arms at your elbows and place them behind your shoulders, while your fingers “look” at the side of the feet. Then the middle part of the body is slowly pushed up. There is a smooth transition to the bridge. By the way, Ivangay became so difficult for an unprepared pose from a standing position, which is considered to be traumatic.
Rajakapotasana
The next pair exercise, the blogger Ivangai did with his friend. It turned out very funny, though Ivangay had it in a slightly modified form - standing in a small lunge, when one leg was bent at the knee, and the second was straight from behind. So, the classic Rajakapotasana is performed sitting, it is designed for the active participation of two partners. The first of them sits down, the left leg bends at the knee and remains to lie, and the right leg stretches back. The heel of the bent leg should be approximately under the right ilium.
The second person sits to the left of the first one in the same way, just the opposite - the right leg bends, but the left one stretches back. Next, you need to raise both hands and hold, respectively, with the left hand - the right hand of the other participant, and the right - the left.
Stay as long as you like. For beginners, four breathing cycles are enough (slow inhalation, plus exhalation). Please note: there should be a full opening of the chest of your body. This is a very useful exercise, especially for people who are sedentary or constantly working at a computer.
Trust yoga
Yoga Challenge (also called Trust Yoga) should teach others to trust themselves.
More difficult to fulfill, the next figure from yoga challenge becomes, designed to trust and literally rely on a partner - Dhanurasvana. The first (lower member of the figure) becomes, resting on arms and legs, looking face to the floor. This is the “bottom bar” of the target position. The second participant grasps the legs of the first and alternately sets his feet on the shoulders of the first person. It turns out that both make the same emphasis lying down.
Navasana demands trust in each other even more. It is as follows: you have to sit on the gymnastics mat facing your partner, hold hands. Now you need to connect the feet (step on each other's feet: right - on the left and vice versa). Gradually straightening the legs in the knee joints, lift them up. Do not forget that the shoulders should be relaxed and lowered down. As a result, the pattern of the bodies will resemble the English letter “double” (“W”).
One balance - two people
The feasible from the first lesson configurations of yogic figures on the development of balance (which many beginners lack) include the following:
1. "Back to back." The first student sits on the floor and leans to his feet as much as possible, folds in half. The second person should take such a position that his backs are in contact, and his legs are extended. The entire body of the “upper participant” extends in one line, and the arms - on the sides.
2. “A tree for two.” It is performed standing on both legs and tilting to the side, and you need to stand side by side. Legs (left of the first and right - of the second person stand crosswise). A synchronous tilt is performed to the mentioned legs, that is, to each other, “inward” of the figure. One hand of each falls on its own knee, and the second (“upper”) is connected to the hand of your second participant. 
1. "In an embrace." Become as if photographed in a pair photo, hug each other at the waist, and with your free hands raise the corresponding legs on the sides as far as you can.
2. Become in contact with your backs, lean forward. Try to make it so that the head is at the level of the knees. Hold hands
3. You need to become at a sufficient distance from each other (meter or more - depending on growth), looking into each other's eyes. Lean forward so that the lower back bends. Extend your arms and lay on the shoulders of the second participant.
In addition to these yoga figures, dozens are available for execution. You yourself can do solitary yoga, and then offer an accomplice to do this together. Move your favorite pose to the plane of your duet. Patience, lack of forcing events - these are the best helpers.
Video: yoga challenge exercises
Pair yoga came to us from India. This is not a kind of fitness, here everything is much more complicated in spiritual terms. But in the physical, just the opposite. The calculated movements specifically for performing in pairs, in this type of yoga, will cheer up, improve health, increase life expectancy, harmonize the psychological aspect of health, contribute to improving relationships and even act as an indirect “elixir of youth”.
And these are just the main advantages. Is it tempting? There are practically no restrictions, so you can safely proceed! The only limiting factor at the beginning of comprehension of the wisdom of yoga for two is the apparent complexity of asanas (exercises). A little patience and humor, and you will not notice how you mastered a dozen of intricate poses. The main thing is not to rush, try to perform asanas correctly and enjoy the process without concentrating on ideality.
What is it and how it will help
It is known that yoga at the same time is a complex of physical exercises and philosophy. Everything is justified here. There is nothing superfluous. It is based on taking into account the principle of harmony of the physical and spiritual, which is the ancient secret of human health, longevity and success. Steam yoga is no exception.
If it’s hard to do something, just eliminate the problematic asana. Therefore, we can say that there are no contraindications. But there is a category of couples that yoga in a pair does not fit. These are lovers of dynamics, active movement. In the process of implementation, interaction, synchronism, the ability to keep balance, feel balance, and master support are important.
The breath is also important. In yoga, he has a special role, so he also needs to be monitored, controlled, as recommended in the manual for the performance of asanas.
Be aware that psychologists often prescribe pair yoga as a therapy during a crisis period of a relationship or marriage.
This is not to say that it’s just charging, but you won’t call it a sport either, since there are no heavy sports loads. In the end, this is a great method of "rebooting", a means against the monotony of everyday life, the swiftness of life, a great opportunity to spend time together. A joint hobby will not only make you healthier, but will also allow you to spend time once again with a loved one, with whom, with our constant employment, some are seen not as much as we would like.
Yoga Poses for Two
To start doing yoga together, you do not have to be physically prepared. The complex is designed in such a way that it assumes execution from simple to complex. Therefore, gradually you will improve your physical fitness, having come fully prepared for the most difficult exercises.
Partners are located one back to another.
The legs are shoulder width or slightly wider.
One arm extends upward and the other needs to reach the floor.
Synchronization and slow execution are important.
Starts with standing while holding hands.
Then both kneel down, turn the body over and sit down.
In this case, the legs extend straight, then the left leg is bent to the left, bent at the knee, placed on the floor.
The right leg rises and bends at the knee.
Hands at the same time rise up and cling together.
Performed on a knee, parallel to each other.
One partner sits down, leans to the left, putting his hand in front of him.
The right hand is pulled behind the back, the head turns to the left.
The second partner leans to the left, while continuing to kneel, the left hand is stretched forward and placed on the front of the partner's body, and the right one is wound behind the back.
It starts from a sitting position opposite each other, the legs touch at the point of the knees.
After that, each deviates back, maintaining balance.
The back should be straightened, held in this position, and, leaning on the left hand, go to the joint raising of the right leg up.
Without lowering the leg, each of the partners leans to the left, while bending the left hand and transferring the center of gravity to it.
It starts with the fact that both partners sit in front of each other, connecting the feet.
Then both should lean towards the left foot.
In this case, everyone should take his partner's leg with his right hand.
In this case, the left hand of each either rests on the floor, or is placed near the right foot.
At the end of the asana, the right legs of the partners rise simultaneously.
Partners sit with their backs to each other, after which one of them puts his hands on the hips of the other behind him.
After that, the left arm of each is extended forward, and rests on the left leg raised at that time.
Leg with hand fall, and right hands after that rise up.
It is performed on the basis of the previous asana, while the heads of the partners are located to each other as far as possible.
The body weight of each in a pair is transferred to the upper body, the head rests on the floor.
The elbows act as a support, located next to the head, but not the distance, but so that you can wrap your head in your hands.
Legs alternately fall to the floor.
One partner is behind the other, movements are performed synchronously.
You need to bend down and touch the floor with your right hand.
The left hand must be placed on the left thigh.
Then the left leg slowly rises.
Try to keep your balance as long as possible.
There is no contact between partners in this position, only close proximity to each other.
It begins with the fact that partners stand with their backs to each other.
At the same time, you can grab your partner’s knees, that is, you need to bend as much as possible.
Another variation is a sideways tilt, but this option is not suitable for beginners.
Partners become facing each other, their left hands rise up and join together.
After that, both partners fall, bending their knees, while the right leg of each deviates to the side behind his back.
The legs need to be pulled back, stronger, while using the partner's hands in the form of support, observing the balance.
Partners are located opposite each other, legs are bent, touching.
Put your hands behind your head, twist your fingers, press them to the back of the head.
Climb up synchronously.
In this case, the foot of each partner (the one located on the outside) rises, and the second remains in place.
Each of the partners, after a slow tilt, turns, this is done alternately.
One turns its back on the other and leans on it so that the position is like an arc.
The legs of both partners are moved apart by a distance equal to the width of the shoulders.
Both arms extend upward.
Then each of the partners bends the legs and arms, while the position of the body should change to lying.
One partner lies on his stomach, and the second stands, approximately where the back of the lying partner begins, spreading his legs. That is over the partner.
The lying partner raises the case up and rests on his hands.
The second partner kneels, placing his hands on the shoulders of the first partner.
Starts with a kneeling position.
Then each partner simultaneously leans forward, and, resting on his hands, gradually comes to the position of lying upside down.
After that, the "fifth point" rises up until the moment when the bent legs have a right angle.
Movements are performed synchronously.
One partner lies face down, legs apart.
The second kneels in this triangle.
The lying partner lifts the body slightly up, and with both hands grabs the legs, which are bent at the same time.
The second partner at this time sits down and stretches his arms up, and then puts their partner's feet.
Partners are located facing each other, in a sitting position.
The legs are stretched and in contact with the feet.
After that, both hands are pulled forward, the body stretches in the same direction.
Asana is considered one of the simplest and is recommended for beginners who have just started doing pair yoga.
Asana Two mountains.
Asana Spiral.
Asana Tandem.
Asana Wide angle.
Asana Butterfly refers to simple.
Asana Double crescent performed while standing.
Asana Tilt to the legs is simple.
Asana Heron and Prey.
Asana Right angle performed lying down.
Asana Curved tilt starts from a sitting position.
Asana Cobra and obstacle.
Asana Two caterpillars.
Asana Bow and arrow.
Asana Sipping considered final and intended to calm.
Anyone can do this kind of yoga. There is nothing dangerous here, for example, a burden on the heart, or some other ones that pose a threat to the health of things.
Excessive zeal at the beginning of the development of postures for pair yoga is not worth it, it will not only not be useful, but may also turn into unpleasant consequences. Control what is happening so as not to harm yourself, and muscle stretching and training, if they were not at the beginning of classes, will appear over time.
Even if before you saw yoga for 2 people only in a photo or video and don’t know what an exercise mat is, start with a pair of yoga for beginners, which includes only asanas adapted for beginners. If you both do not have any physical training at all, let this not stop you, but become an excellent motivation for achieving joint results.
Hello reading this blog! There is no limit to the fantasies and ideas of mankind, and once another direction of yoga was invented - pair yoga. Now it has firmly consolidated its position among the white people, because it really helps and is liked by many people. About what the benefits and methods of such classes, I will tell separately.
And now I want to tell you about the most interesting yoga poses for two, as well as show their pictures.
Simple paired asanas
Asana for beginners is different in that it does not require vast experience in yoga and a highly developed muscle corset. Nevertheless, in any paired asana there will be a responsibility for the health of the partner, so be careful yourself and deal with a partner you trust.
Triconasana
- Stand one behind the other and spread your legs and arms wide. One of you makes an inclination to the right, with your right hand resting on your partner’s right foot, and your left one pointing straight up. Glance looks up either on the palm or in the sky.
- The second does the same thing, but to the other side. The result was a double triangle.
- Wake it up for 20 to 40 seconds, then change sides. Repeats can be from 3 and above. Focus on your physical training.
- To get out of the asana, you can lean on the partner’s leg, or you can raise the body by moving your hand on your own leg.
Navasana
- Sit opposite each other at a distance where you can grab each other by the wrists. In this position, the legs will in any case be bent at the knees.
- Holding hands, slowly raise your legs up and connect your feet with the feet of a partner. It turns out that the left foot of one is pressed to the right foot of the other and vice versa.
- Stretch your spine and straighten your chest. The gaze is directed horizontally straight or slightly higher - at the feet.
- Feeling a tension that is comfortable for both of you, allowing you to keep your legs so high, sit in the asana for a couple of minutes. Then slowly lower both legs and arms to the floor.
Urdhva Prasarita Padasana
- Lie back on the floor, resting on the tops of the head. Move your hands back and grab your partner’s hands comfortably.
- Straight legs should slowly come off the mat until it reaches 90 degrees with respect to the horizon. The feet are also in the horizontal plane. The loin does not bend, each vertebra lies on the floor.
- Relax as much as possible and lie down for one to two minutes in this state. After that, return to the original version of the body position, slowly lowering your legs. Grip of the hands allows you to reduce the load on the spine.
Pashchimottanasana
- Sitting on the floor, connect your feet with the feet of a partner.
Tilt your torso forward to your position and grab each other by the wrists or higher if stretching allows. - Using a hand grip, stretch towards each other as much as possible until you reach your current maximum.
- Relax and stay in this position for 2 to 4 minutes. Then release your hands and gently return the back to a vertical line.
Complex paired asanas
In exercises of an advanced level, not only your emotional and energy connection with your partner is important, but also the development of your physical fitness. So do not rush to start this kind of asanas. First, make sure that your health and level of training match them.
Adho mukha schwanasana
Upavishtha Konasana
- Sit opposite each other with your legs as apart as possible. One of the partners rests against the ribs of the feet on the inner surface of the feet of the partner.
- Now simultaneously bend to the left side relative to yourself with your right hand raised and grab the partner's lower leg. The left hand is on your right thigh. The gaze is directed slightly upwards or can be directly in front of you.
- Try to deepen the slope to the left. The chest in this case is maximally open, the shoulders are straightened, the shoulder blades are parallel to each other.
- In the final position, wake up from 15 seconds to a minute. Then change the side of the tilt and the connection of the feet to the opposite. Repeat 3 times in each direction.
Adho Mukha Vrikshasana
Pair yoga teaches you to energetically communicate with others. But if you are trying to delve deeper into yourself, then hatha yoga is best. In St. Petersburg in this area works yoga studio "Indigo". Come! Do not forget to share with friends in social networks and subscribe to blog news.
Yoga is considered an ancient practice that harmoniously combines physical activity with emotional cleansing and spiritual fulfillment. Yoga relieves muscle fatigue, develops flexibility of the body and mind, brings calm to tense nerves and evens out mood. Residents of large cities are encouraged to practice these exercises to restore balance. Recently, steam yoga is gaining popularity. It is this variety that makes it possible to more fully emotional exchange and expand their physical capabilities. Pair yoga exercises often contain various kinds of support and cohesion, which complicates the traditional postures of this practice.
Pose "Airplane"
This asana is extremely complex and requires high-quality physical training of at least one of the partners. It is recommended to thoroughly study and test the poses described below, and only then proceed to this one. Despite all the complexity, asana gives a real sense of unity and flight.
Entering the pose occurs according to the following algorithm:
- Partner A lies on the mat, raises arms and legs perpendicular to the body (it is better to bend the knees a little).
- Partner B rests on top, resting on the open palms and feet of partner B (the first attempt to partner B to rest with one foot on the floor).
- Partners establish visual contact and stay in the position as long as possible.
- The hips of partner B should be above the shoulders.
- If possible, partner B grabs the feet with your palms, stretching the muscles of the hips.
Inverted Triangle Pose
This asana is considered the simplest in this category of practice. It is suitable even for beginners; this position is considered to be the basic one for mastering the paired yoga technique.
To complete the exercise:
- Stand facing each other at a distance of about 30-60 cm.
- Place your feet shoulder width or slightly wider.
- Stretch your arms up so that they are about 10 cm from your ears.
- Hold the position for 30-60 seconds, feel the energy of a partner.
- Spread your arms at shoulder level and turn your head to the right.
- Stretch your upper body to the right until it stops.
- Put your right hand next to the foot on the outside (if it does not work out, you can put it on the inside or use a yoga cube), raise your left hand up.
- Look directly at your partner, stay in position as long as possible.
The left foot during the asana can be slightly turned inward or outward. The muscles of the neck and shoulders should be relaxed. Keep your press energized. Pose can be done with your backs to each other and clasping your hands in step 7.
Pose "Double dog face down"
The dog face down is one of the most relaxing and soothing asanas. Performing a pose in a pair complicates it and makes it more energy intensive. With strict adherence to the algorithm, entering the asana is quite simple.
The main thing is to follow these steps:
- Partner A puts his feet shoulder width or slightly wider.
- Partner A extends his arms up so that they are about 10 cm from the ears.
- Partner A reaches forward and down and puts his palms on the floor at a distance of about 100-120 cm from the feet.
- Partner B puts his palms at a distance of about 30-40 cm in front of the palms of partner A.
- Partner B places one foot on the pelvic area of \u200b\u200bpartner A.
- Partner B raises the other leg and places it next to the first, forming the second level of the “dog face down”.
In this asana, partner A experiences a great load on the pelvic spine, therefore, if there are problems in this area, it is better to refrain from the posture.
Pose "Boat"
The “Boat” asana itself is one of the most intense, requiring maximum concentration. This is almost the only asana that is easier for the two to perform, as the partners hold on to each other and receive additional support.
Entrance to the asana occurs according to the algorithm:
- Sit on the mat opposite each other so that your feet are in contact.
- Straighten your back, the spine is as tense as possible.
- Raise your legs (simultaneously or one after another) until the body forms the Latin letter "V".
- Having found the optimal position, rest your feet against each other.
- Feel the position and tension of the muscles.
- If necessary, hold hands for extra hitch.
Pose "Headstand"
The pose is suitable for people who have long practiced yoga and have significant experience in inverted asanas. Beginners are not recommended to perform this pose together in order to avoid injuries and negative emotions.
The pose is formed on the basis of the following stages:
- Stand in the “dog face down” pose with your heads to each other at a distance of 170-190 cm.
- Transfer the weight to the upper torso and rest your head on the floor.
- Put your elbows to the head, clasping it with your palms and creating more points of support.
- Enter the headstand with legs fully extended.
- Gently lower one leg to the level of parallelism with the floor.
- Rest your foot in the partner's foot, hold the asana for as long as possible.
Pose "Sipping"
Asana will be the final in the pair yoga cycle. It will stretch the muscles, calm the heart rate and allow you to enjoy maximum closeness with a partner.
Entering the asana is quite simple:
- Sit opposite each other so that the feet are completely in contact.
- Hold hands and start reaching for each other.
- For greater convenience, slowly stretch forward, using your palms and hands of a partner as a support.
Yoga for two is a great option for couples who seek to know and understand each other. Physical activity together and joint development will lead to harmonization in pairs. In poses, partners should feel and support each other. This practice, unlike classical yoga, brings more emotions from the outside. As with any load, in yoga for two there is a list of contraindications based on physical characteristics and the presence of diseases. It is worth remembering that paired asanas require returns from both partners and if one of them does not want to engage, then such yoga will bring more negative than good.
The fact of rapprochement with a partner during the performance of paired asanas will be undeniable
Together on the mat - where to start?
As for traditional yoga, you will need comfortable clothes that do not constrain movement, preferably from natural materials and two yoga mats. If at least one of the partners is engaged in the practice of yoga for the first time and is confident enough that he can control the safety of the second, you can practice postures for pair yoga on your own, for example, from video lessons, or photo materials.
Special music will help to tune into a joint lesson - it can be mantras, sounds of nature, just easy, pleasant instrumental music. Preliminarily, it is better to watch a video or photo and study paired yoga poses, so that the novice partner understands what he has to do.
But if both partners belong to the group of beginner yogis - in this case it will be better to trust a professional instructor, it is even possible to take several individual lessons.
The effect of pair yoga
Pair yoga is not a panacea for relationships, but a definite plus in building trust and rapprochement
In addition to the positive influence of traditional yoga, yoga with a partner has a number of advantages and pleasant bonuses. The fact of rapprochement with a partner during the performance of paired asanas will be undeniable. The development and strengthening of trust in a couple, a sense of security.
You should not approach practice as family therapy - the poses for pair yoga will certainly bring together, but if there is a conflict in a couple, then it is better to postpone the lesson until it is resolved.
The mood should be positive, partners should experience positive and unclouded feelings for each other, both should be comfortable and pleasant to be next to each other. For those couples where both partners have not practiced before, the implementation of paired yoga poses will be a great start - supporting a loved one in a new endeavor will give confidence and emphasize the desire to do. Watching a video with two people performing asanas is already before the first lesson - this will give inspiration to beginners, there will be a desire to learn and repeat.
Pair Practice Structure
For beginners alone, this asana is not given immediately, while in pair yoga, partners almost do not have to balance
The practice of paired yoga poses is often called lazy yoga - as can be seen from the photo and video, this type of yoga for beginners does not require such physical costs and muscle training as traditional yoga. All postures for pair yoga are performed in a relatively relaxed state, they are more focused on stretching than dynamic complexes of asanas. Moreover, often one of the partners is passive, led by another partner, who gives him a certain load and controls the asana using a photo, video or instructor.
You can start the exercises in a completely relaxed state, although a small warm-up will not hurt. The spirit of rivalry or competition will have to be put aside - this has no place in pair yoga, watching videos with performing asanas in pairs, you can see that the partners complement each other, and last but not least this practice will become a competition. Over time, the couple will move on to the next stage - a deeper emotional and spiritual unity, when there will no longer be a literal successive division into a leader and a slave. Both partners will simultaneously perform asanas on equal terms, while complementing and supporting each other.
Going to the third stage of pair practice, the partners will achieve complete physical harmony, the asanas will be improvised, the poses will be selected automatically and intuitively, the pair will dissolve in each other and become one in the asana.
Watching a video of pair yoga, where partners have reached perfection, gives aesthetic pleasure to beginners and gives an incentive to their own development.
Listening to our breath - what do you need to know?
Pay attention to breathing should be from the very first and even simple exercises. Without observing the proper breathing technique, the whole practice of yoga runs the risk of becoming a regular exercise - the meaning of the energy flow will be lost. Initially, to observe the necessary combination of breaths and exits regarding the performed asanas will not be easy, but if you do not leave this moment unattended, then it will soon be brought to automaticity.
In pair yoga, in addition to your breathing, you still need to control and feel your partner’s breathing. Before starting asanas, you can try to breathe synchronously, adjust to each other. Over time, breathing in a pair during yoga practice will become almost the same.
In theory of practice
Most poses for pair yoga come from. Basically, having a partner simplifies the performance of asanas, as the load is divided into two. For example, a pose like Pashimottanasana is a technically uncomplicated asana. Performing it alone, the yogi sits on the rug, stretching his straight legs pressed together in front of him, and gradually lowers his body down. If two do the asana, then the second partner becomes behind the seated one, and, resting his hands on his back, helps him stretch out.
Asanas in pair yoga cannot be performed through force, and if the seated person is hurt or uncomfortable, he should let his partner know about it.
A good example of a pair pose would be Navasana. The partners sit opposite each other, hold hands and, resting their feet, stretch their straight legs up, approximately at the level of faces. Here, partners help each other at the same time, maintaining mutual balance.
Pair practice of asanas is a great way to get closer to a partner and together take the path of self-knowledge, physical development and harmony of body and soul. You can start to practice pair practice using video lessons and with an instructor in the hall. Guided by the simple rules of classical hatha yoga, observing basic safety precautions, listening to your body and that of your partner, you will be able to fully plunge into the world of mutual harmony, energy exchange, and unleashing your potential.
Paired asanas are beautiful, graceful, emphasized plastic. Watching a video recording a pair practice, it seems that you are watching a dance - a capacious composition of plastic movements made in its endless relationship.