Partner Yoga Sequence
A connected 25-minute sequence for two people, using assisted holds, mirrored poses, and back-to-back shapes to deepen stretches and build trust.
Duration
25 minutes
Poses
12 poses
Goal
Connection, deeper stretching, trust building
What This Sequence Is For
Partner yoga uses another person's weight, presence, and gentle resistance to take poses further than either person could go alone. This sequence is ideal for couples, friends, or anyone who wants to share their practice. No experience is required from either partner. The poses are drawn from standard yoga, reframed for two: some are mirrored side by side, some are back-to-back, and others involve one person gently supporting the other into a deeper position. Communicate throughout, move slowly, and treat your partner's body with the same care and respect you would your own.
The Flow
Tadasana
1 min
Stand side by side, shoulders almost touching. Take three slow breaths together, synchronising the inhale and exhale before you begin.
synchronises breath and presence
Marjaryasana–Bitilasana
2 min
Kneel back-to-back with your partner, spines lightly touching. Move through Cat and Cow together, feeling each other's breath and movement through the contact.
warms the spine togetherPaschimottanasana
2 min per side
Sit facing each other with legs extended, soles of feet touching. Reach for each other's wrists. One partner folds forward while the other gently leans back as a counterweight, deepening the fold. Swap after 2 minutes.
deep hamstring releaseBaddha Konasana
2 min
Sit back-to-back in Butterfly, pressing your spines together. One partner folds slowly forward while the other reclines gently onto their back. You can swap or simply rest here together for the full hold.
opens inner hips and groinArdha Matsyendrasana
1.5 min per side
Sit back-to-back in a crossed-leg position. Both partners twist in the same direction, one partner's right hand meeting the other's left knee. Use your partner as a gentle anchor to deepen the rotation. Swap sides.
deepens the spinal twist
Virabhadrasana II
1 min per side
Stand facing each other and mirror Warrior II simultaneously. Your front arms extend toward each other; make eye contact and hold the gaze to build focus and steadiness. Swap sides together.
builds shared strength
Vrksasana
1 min per side
Stand side by side, shoulders touching or inner arms linked. Use each other's presence as an anchor for your balance. Begin with the outer leg raised; swap sides together.
deepens balance through connectionUttanasana
1.5 min
Stand back-to-back and both fold forward. If comfortable, reach between your legs to hold your partner's hands or wrists. Breathe deeply and let the shared weight increase the release.
lengthens the posterior chain
Balasana
2 min
One partner folds into Child's Pose. The other sits gently on the lower back (just above the sacrum), adding gentle compression to the lower back and hips. Swap after 2 minutes.
releases lower back with compressionSupta Matsyendrasana
1.5 min per side
Lie head-to-head in opposite Supine Twists, both facing the same direction. Reach an arm above your head to hold your partner's hand for a gentle shoulder and chest opening. Swap sides.
releases the lower backSupta Baddha Konasana
2 min
Both lie in Reclining Bound Angle side by side, hands lightly touching. Simply rest, breathe, and let the shared stillness deepen the relaxation.
promotes shared deep rest
Savasana
3 min
Lie side by side in Savasana. Let the awareness of your partner's presence be a comfort rather than a distraction. Rest fully and integrate the practice together.
shared integration and restQuick Reference
All 12 poses in this sequence, in order.
- 1Mountain Pose1 min
- 2Cat–Cow2 min
- 3Seated Forward Fold2 min per side
- 4Butterfly Pose2 min
- 5Half Lord of the Fishes1.5 min per side
- 6Warrior II1 min per side
- 7Tree Pose1 min per side
- 8Standing Forward Fold1.5 min
- 9Child's Pose2 min
- 10Supine Spinal Twist1.5 min per side
- 11Reclining Bound Angle2 min
- 12Corpse Pose3 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
