Today, the concept of “partnership” has long lost its original meaning. Civil marriages are becoming a thing of the past, and family values are no longer limited to just a stamp in a passport. Together in our time, they not only sing and dance, but also give birth to children and even engage in a special type of spiritual practice called couple yoga.
The concept of pair yoga, its main features and rules
Pair yoga, popularly called “lazy” yoga, is a special type of practice in which the exercises are performed with the help of a partner and in turn. It is very reminiscent of Thai massage and tantra yoga, where the awakening and transformation of energy is key. At the same time, the main value of the training lies in the ease of mastering even those asanas that were previously considered difficult and were given with great difficulty. You can practice not only with your spouse or sexual partner, but also with a friend, child, and even a stranger, which implies a certain psychological effect: fighting personal complexes, finding your own path of development, improving the capabilities of not only the body, but also the spirit. For convenience, it is desirable that the couple be in approximately the same weight category.
Yoga for two involves helping each other maintain balance, stretching, bending and bending. One person is a support and support for another, and can also act as a kind of “weight.” Thus, the exercises become easier and the asanas deepen, but for this it is important to perform following rules which pair yoga is subject to:
- observe hygiene standards and ensure neat appearance;
- match the partner’s level of training;
- monitor your feelings, warn your partner about your feelings and do not forget to be interested in his comfort;
- Rearrange roles from time to time.
Where does yoga begin: what is important to know about the structure
Pair yoga, like hers traditional look, starts with convenience. Clothing for classes should not restrict movement and be made from natural materials. The second important aspect is musical accompaniment. Ideally: sounds of nature, mantras, light instrumentals. Well, and, of course, positive attitude: you need to start any business exclusively on a positive note, with feelings that are not overshadowed by conflicts and disagreements. The following aspects are particularly highlighted in the structure of two-person sessions.
1. Yoga poses for two are performed in the most relaxed state; their action is aimed not at the dynamics of asanas, but at stretching. In this case, one person in a pair plays the role of a leader, responsible for the load and control of the exercise, and the second is a follower.
2. Complete absence of the spirit of competition - first the partners complement each other, then they achieve deep emotional and spiritual unity and, finally, at the third and final stage they achieve complete physical harmony, which is expressed in complete improvisation and performance of asanas on an intuitive level.
3. Asanas are not performed through force, pain or discomfort.
Positive effect, or what is the result
Speaking about the effect of exercise, one cannot help but appreciate the physical and physiological effect: the body acquires stretching, flexibility and receives a massage, which has a positive effect on the condition internal organs. But a more important result in our time is the psychological aspect, which lies in the ability to spiritually relax, open up and help another person. That is why in the West, paired yoga is called “yoga of trust.”
During the training, thanks to the synchronous attunement of breathing, the trainee receives a holistic “picture” of his fears, complexes - both conscious and purely subconscious - the opportunity to free a huge amount of internal unnecessary energy, which is usually directed towards “protecting” himself from the world. Through a caring attitude towards oneself, a person begins to look at his surroundings with different eyes and, as a result, eliminates excess tension, psychological blocks and receives the main thing - spiritual harmony and health, sensitivity of mind and creative building of personal relationships.
An indicative set of exercises to get you started
Pair yoga implies that the partner is only a partner. Not an object of attention, not a person who means something to you, but just a bundle of energy, depending on gender, male or female. The following are the most popular exercises:
Asana "Airplane"
To perform this exercise good physical preparation of one of the partners is required, or better yet two. It is recommended to start performing this pose after practicing easier asanas.
Execution algorithm:
1. One of the partners needs to lie on the mat, raise his arms and legs perpendicular to the body (it is recommended to keep the knees in a bent position).
2. The second partner should lie on top, resting on the open palms and feet of his partner (at first you can rest one foot on the floor to make the asana easier to perform).
3. You need to establish visual contact and stay in this position for as long as possible.
Asana “Inverted Triangle”
This pose is one of the simplest. It is recommended for those who are just starting to practice yoga for two.
1. First position yourself facing your partner at a distance of thirty to sixty centimeters.
2. Feet shoulder-width apart or slightly more.
3. It is necessary to pull the arms up so that they are located somewhere 10 cm from the ears.
4. Hold the pose for up to one minute.
5. Your arms you need to spread your arms at shoulder level and turn your head to the right.
6. Reaching out top part body all the way to the right.
7. With your right hand you need to reach your foot, preferably with outside(for those who find it difficult, reach out inside), A left hand pull up.
8. Focus on your partner and maintain the position for as long as possible.
Asana “Double Downward Facing Dog”
1. One partner (the most prepared) places his feet shoulder-width apart.
2. The second partner raises his hands up so that they are about 10 cm from his ears.
3. The first partner stretches forward and bends down, placing his palms on the floor at a distance of 100-120 cm from the feet.
4. The second partner places his palms 30-40 cm from the palms of the first partner.
5. The second partner places his foot on the pelvic area of the first partner’s back.
6. The second partner places the second leg next to the first. It turns out to be the second level of the “downward-facing dog” pose.
Asana “Boat”
1. You need to sit on the mat opposite each other so that your feet touch.
2. You need to straighten your back, tense your spine.
3. It is necessary to raise your legs up until your torso forms the letter “V”.
4. When you are comfortable, rest your feet on your partner's feet.
5. Feel this position and how tense your muscles are.
6. You can also hold hands for additional support.
"Headstand"
The pose should be performed by people who have been practicing yoga for a long time. It is not recommended for beginners.
1. Take a downward-facing dog stance. The heads should be positioned towards each other, 170-190 cm apart.
2. Body weight is transferred to top part torso. The head rests on the floor.
3. Place your elbows next to your head, clasp it with your palms, thus creating additional points of support.
4. Stand in a headstand and straighten your legs completely.
5. Smoothly lower either leg so that it is parallel to the floor.
6. Place the foot of this leg against your partner’s foot. Hold the pose for as long as possible.
Stretch pose
This is the final position in the couples yoga cycle. It is necessary to calm heart rate, stretch the muscles.
1. Sit opposite each other so that your feet are completely touching.
2. Hold hands and reach out to each other.
3. To make you feel comfortable, stretch slowly, leaning on your partner’s palms and arms.
Who is the class suitable for and are there any contraindications?
Steam room, so anyone can exercise, regardless of their level physical training. Even if you have never had to do such training before, but only seen photos in magazines and the Internet, there is a special pair yoga for beginners, which includes a set of classes adapted for beginners. Even if both people are untrained, the exercises are carried out under the guidance of a qualified professional. If you have chronic diseases, consultation with an experienced teacher is required.
Some work hard on themselves, some clench their teeth and sweat in the gym, some sacrifice everything for the sake of results, and some try to combine business with pleasure. And this article is about this approach to life.
You can have different attitudes towards yoga, but, think for yourself, it’s nice to have a good physical fitness, have more fun in bed. And here is a basic program for couples if you practice yoga or are interested in it. But just keep in mind that these poses are suitable for people with good health and physical capabilities. If you are not sure about this, sign up for a sports club first.
All poses where a woman’s head is lowered down aggravate her sensations due to the rush of blood to the brain. This is a general feature of “inverted” poses, but she, of course, should not have problems with pressure.
1. Such cunnilingus can easily be classified as yoga asanas. If the woman is flexible and graceful, and the man is strong enough, there is nothing difficult in this position. A woman just needs to completely relax, immersing herself in her feelings. By holding each other with your hands, you create a single whole from your bodies and thereby maintain balance.
2. It is convenient to move into this pose from the previous one if the woman does not have problems with the spine. Kneeling, the man lifts his partner and places her buttocks on the other thigh. For stability, this leg should be bent at a right angle. Holding his partner by the lower back with his hands, he pushes her onto his penis and begins to gently rock her.
The degree of pleasure a woman receives depends on her flexibility. She just needs to completely forget herself and trust her partner.
3. Practicing which Sarvangasana is much more pleasant than doing it alone, because this pose provides increased stimulation of the G-spot. This occurs due to the special angle of insertion of the penis.
For stability, it is better to practice this pose on the floor, placing a soft rug under the woman. By wrapping her legs around her partner’s neck and leaning on her elbows, she can easily maintain her balance. The man does not put pressure on his partner from above, but, on the contrary, lifts her up, holding her hips with his hands. Then the situation will be stable.
4. This position may be a further development of the previous pose. By clasping one of your legs around your partner's thigh, the woman will feel more stable and relieve the weight. In this case, the sensations will be greatly aggravated due to the tight contact of the perineums and deeper penetration. In this position, a man must be careful not to make sudden or strong movements. All own weight he distributes it onto his legs, rather than putting pressure on his partner from above.
5. It goes without saying that this asana is suitable only for flexible women. The main thing here is that the man does not put pressure on his partner from above, but, on the contrary, slightly lifts her by the buttocks, thereby unloading her back.
You need to return to the normal position very slowly, no sudden movements should be made! A man must control this, because a woman can simply be stunned by such cunnilingus. And take note! He should not have stiff stubble on his face.
6. You can move into this asana from the previous pose. With the help of her partner, the woman slowly assumes the candle position, and he carefully enters her. A man in this position must be extremely careful, not making sudden or strong movements. He distributes all his own weight on his legs and does not put pressure on his partner from above, but supports her by the buttocks, pulling her slightly up and helping to maintain balance.
7. By crossing her legs in this position, the woman assumes a “lotus-like pose” and these are not just beautiful words. This position is great and the woman looks incredibly seductive in it. According to the East, this position has strong energy. You can read about sexual energy in the special article “Love. Sex. Energy. On the importance of disclosing sexuality."
Standing on his haunches, a man is unlikely to be able to hold out for long, experiencing the thrill, because his inguinal ligaments are greatly stretched. The feeling of possessing a woman in this position is very exciting and intoxicating.
8. If the woman is flexible enough, you can slowly move into this one from the previous one. The man helps his partner stand on her shoulder blades, and then carefully enters her. In this position, he must be extremely careful, not making sudden movements and not going all the way into his partner. He distributes the entire weight of his body on his own legs and does not put pressure on the woman from above.
9. This “yogic” hug is incredibly pleasant if the woman is not heavy and the man is strong enough. Holding his partner in this position, he rocks her on his penis while caressing her breasts. By hugging his neck and bending over, the woman will ensure deeper penetration while sitting on the “sweet bitch” with her legs spread.
Fans of anal sex who are looking for a variety of intertwining bodies will also like this position.
10. It is easy to move into this asana from the previous pose. If a man strong hands, and the woman is flexible and not heavy, you will like this position for its unusualness, and in principle there is nothing complicated here. A couple of pillows under a woman’s lower abdomen will make the task much easier, and sex will be quite comfortable.
The back wall of the vagina is massaged most strongly in this position, and the man can enjoy an amazing view from behind, which will further excite him.
SO, try, experiment, but don’t overdo it, although it’s nice, of course, to combine yoga with sex.
If you like bed cooking, you will find its special recipes in the Manual. The love dishes in it are combinations of 36 sex positions, allowing you to get more pleasure.
In addition, it additionally describes:
- How to feel better about sex
- How to speed up your orgasm
- How to interact better with your partner
This Guide will allow you to improve your love skills, become a more valuable partner and have more fun in bed.
Download it right now while it's FREE!
Yoga for two is not only beautiful photos, but also an excellent practice for relaxation, training and strengthening relationships - what you need for a pleasant sports leisure. Eastern practices help you calm down, find contact with your partner and build deep and trusting communication. Isn't this what every couple strives for?
Yoga Poses: Exercises for Beginners
Do you want to quickly get close to a new person or deepen your current relationship, bring back the spark and feel your partner again?
Invite him to a yoga class for beginners, whose unusual poses will provide you with a boost of vivacity, fun and confidence. You don't need any experience to get started - just remember to listen to your body and not make sudden movements.
You should also not eat heavy food before starting exercise. The best option There will be light vegetarian dishes.
Paired breathing
Advice: the degree of contact is a purely individual matter. Focus on your own comfort, do not try to overcome yourself and avoid pain.
Next, perform the exercise in this order:
- Start by sitting opposite each other.
- Relax your torso and arms, resting on your hips or knees if desired.
- Feel the contact with your partner, his back touching yours. You can close your eyes.
- Feel your companion's breathing, smooth, deep and leisurely inhalations and exhalations.
- Gradually get into a rhythm of “counter-breathing” with the other person: when they inhale, you exhale, and vice versa.
- Continue the exercise for three to five minutes.
In yoga for two, the importance of this pose for beginners is obvious - this is the simplest and most gentle way to feel each other, to find inner contact. It is recommended to start all sessions with this pose.
This playful asana can also set the tone and mood of your communication with your partner for the whole day.
Couples Yoga Poses: Taking It to the Next Level
This stage requires a certain amount of stability, but don’t be alarmed: there is nothing complicated about it. We have prepared yoga poses for two in pictures for you, so that before starting the exercises you can carefully review them and prepare for the exercises.
Stand face to face. Feet hip-width apart. This exercise is included in the list of asanas for beginners.
It is done as follows:
- Inhale and stretch your arms up.
- Lean forward, bending at the hips, until your palms touch your partner.
- Continue the movement until you touch the entire surface of your arms from elbows to palms.
- Lean your weight on each other through touching hands and relax your chest and stomach.
- Hold the position for five to seven breaths.
- Complete the exercise by slowly walking towards each other, straightening your torso and lowering your arms.
Watch your back and don't slouch while moving. Correct position body when performing this pose of paired yoga, look at the pictures. And don't forget to hug at the end!
You will understand the name of this pose by looking at the pictures. The figures of people really become like trees with their crowns touching.
Here's how to make “two trees”:
- Stand next to each other, facing in the same direction.
- Connect your right hand to your partner's left hand from elbow to palm in an inverted T shape.
- Slowly shift your weight to right leg. The companion simultaneously mirrors your movements.
- Raise your other leg, bending it at the knee and resting on it inner part hips of the supporting limb.
- Maintain balance for five to seven breaths.
- Relax. Stand up straight again, and then repeat the exercise, switching places.
Maintain balance by keeping your center of gravity in the right place. Namely, do not lean forward or backward, keep the center of your body above your supporting leg.
Learn yoga poses for two from pictures to understand how professionals maintain balance. Balancing exercises will help you focus and also relax your hip muscles.
And of course not the best simulator on trust and the ability to be a support for a partner than this pose for couples yoga!
Advanced yoga poses for two
If ordinary poses for couples already seem simpler to you, and yoga poses for two in pictures have ceased to surprise you, it’s time to move on to complex exercises.
Be careful and listen to your body! Advanced asanas require good stretching, but don’t immediately force yourself and try to achieve the ideal the first time.
Remember, yoga is not about pain. Yoga is about relaxation and unlocking your body's full potential.
Looking at the yoga poses in the pictures for two, you can be convinced that the “double mountain” is not so difficult. By performing this asana you can show off effectively on the beach or in group yoga classes outdoors.
- Both partners start in a knee-elbow position, one behind the other.
- Raise your knees and elbows off the floor, resting on your palms and feet.
- Raise your pelvis, straightening your back and legs so that your figure takes the shape of an inverted check mark.
- The participant in front slowly moves backwards, resting his feet on his partner.
- Once you find support in the other person's lower back, freeze and relax.
- Maintain the position for five to seven breaths.
- Slowly and smoothly lower yourself to the floor.
It is better to give the role of the “base” mountain to a partner with more weight. This is especially true when you do yoga with your child.
It is important to constantly communicate with your partner while performing this couples yoga pose. The asana should be comfortable and stable.
It straightens the spine, improves communication and enhances intimacy between people. After completing this complex technology, eat a couple of spoons of honey with walnuts. The treat will help you regain your strength.
This best asana for stretching at home. One of the exercises that you can’t do on your own is yoga for two.
The poses in the pictures will help you figure out what the ideal result should look like, but you should work towards it gradually, especially if your lifestyle is mostly sedentary.
It is worth noting that this pose is great for helping you lose weight without dieting or strenuous exercise!
This pose is done as follows:
- Sit opposite each other and extend your legs in a V-shape so that your knees are level and your feet are touching.
- Extend your hands to each other. You need to hold on not with your palms, but with your wrist in your wrist.
- Inhale and lengthen your spine as much as possible.
- As you exhale, bend forward. Your partner leans back at this time, helping you to stretch.
- Relax all your muscles while remaining in this asana for five to seven breaths.
- Let go of your hands and return to starting position.
- Repeat, switching roles.
Tip: all movements of the asana should be done as smoothly as possible to avoid sprains or other muscle injuries.
Doing this exercise will help you calm down, as well as deepen your sense of care and responsibility for your partner.
Having mastered this rather difficult exercise, you will be rewarded with all the pleasure that yoga can bring.
Poses for two in pictures will help you understand the details of this asana, and our instructions will help you do it the first time. Let's go!
- Sit comfortably opposite each other with your knees bent and your toes touching.
- Gently but firmly take each other's hands.
- Start touching your feet, gradually pulling your knees towards your chest.
- Using your arms as a support, reach your chest towards your partner, straightening your spine.
- Keeping your back straight, begin to slowly lift and straighten your legs.
- Hold the position for five to seven breaths.
- Relax and carefully lower your feet back to the floor.
If you can't lift both legs at once, try doing it sequentially. And don't lose your sense of humor! This asana works the energy base area of the body.
If you wish, you and your partner can set up a challenge for yourself for a week, learning a new asana every day.
At the end of the week, you will have an impressive set of asanas that you can train in a complex, finding more and more pleasure in yoga for two. Keep the poses in pictures before your eyes to perform the exercises correctly.
And remember that after performing complex asanas you need to relax thoroughly: take a bath with sea salt, listen to relaxing music.
A few more poses that will help diversify your joint activities, give an unusual load, bring you closer together and have a little fun.
By spending time together, you will strengthen your existing relationships, and by training in a group with strangers, you can make new friends.Try to learn these interesting and very useful asanas.
Halasana - double plow
Helps get rid of stomach pain. The partners lie on their backs with their heads facing each other, arms extended and clasped around each other’s shoulders.
Then one of them raises his legs at a right angle, gradually rounding his spine, and points his legs towards his palms.The other one does the same, placing his legs on top.
Stay in the asana for several breathing cycles, but do not cause any discomfort to your friend.If there is discomfort- carefully come out of the pose. If everything is fine, then switch so that everyone can stretch better.
Dandasana and inverted dandasana
The first sits in Dandasana, and the second, standing with his back to him, puts his feet at his knees, bends down and clasps his partner’s shins with his hands.
Then the lower one puts his hands up, and the other one puts his feet on his palms and straightens his arms. The first, holding his friend by the shins, stretches his arms above his head and fully straightens his arms.
The one who is at the base of the figure must ensure that the partner’s position is comfortable. In case of the slightest discomfort, you must report it.
Airplane
Lower, more strong partner lies on his back, raises his legs and arms perpendicular to the body.The top one rests his pelvis on his feet, with the palms of his straightened arms, resting on the palms of his friend.The pose is difficult and requires some practice.
It’s good if there is a third person who will back up. If you both have enough strength, then you can change places.
This asana requires trust and the ability to be a support to someone who needs support, and by doing the exercise, you can learn to rely on your friend and learn to be a reliable support for your friend.
In this way, married couples can learn mutual trust, which is rare today.
Cobra with double camber
The pose strengthens the deep. One of the couple lies on his stomach, legs together.The second one stands over him, placing his feet on either side of his hips.
The person standing takes his partner by the hands and bends back, bringing him into the cobra pose. Afterwards you need to change positions.Exit the asana slowly, gradually unbending; do not throw your partner’s arms abruptly. Remember that all movements in yoga should be smooth.
Natarajasana steam room
Facing each other, the couple extends their left arms above their heads and clasp their hands together.Both raise their right legs behind their backs as high as possible and hold them with their right hands.
It seems that performing the pose is very simple, but try to stand in it for a while, you will feel that not everything is so easy.An excellent asana for balance, you can support your friend, and he can support you, besides, you will strengthen your legs and improve blood circulation in the pelvic organs.
Yoga poses for two: what is important to remember for beginners
After completing any of the exercises, return to a relaxed neutral position - lying on your back. It is called, or “corpse pose.” Quite an ominous name, isn't it? This position is one of the easiest and at the same time difficult in yoga.
The key to performing it correctly is the absolute relaxation of each muscle. Stop thinking and focus on the present moment, using it to deepen the newfound contact with your partner.
Tip: Allow your hands to touch while you lie in Savasana. Exchange energy and simply enjoy the touch of a loved one.
Joint eastern practices will help you put aside your differences and learn to work together towards a common goal, improving your communication and being considerate of each other's bodies.
Yoga poses in pictures will help you do everything right at first. And over time, you will feel enough self-confidence to practice asanas based on your own sensations.
To increase the benefits of yoga for the body, drink tea with chamomile and ginger after exercise, because it perfectly improves your mood!
Listen to yourself and your partner, don't do things that make you or him uncomfortable, and remain open to each other.
This way you will always quickly find contact even outside of class: mutual understanding is exactly what yoga brings to life together.
Yoga instructor, author of the Organic people, “Yoga in the Parks” projects and the I love yoga community. “This approach allows practitioners to become clearer by helping each other go deeper into a backbend or relax a tight back.” In addition, it makes the activity more interesting and enjoyable.
Together with Anna Volkova, yoga instructor of the Organic people project, Rauf Asadov showed us yoga asanas that can be performed together. We have arranged them in order of complexity. When mastering couples yoga, be careful and try not to deviate from correct technique performing asanas.
A set of yoga asanas that you can do together
Paschimottanasana
First partner . Sit on the mat, straighten your legs and point your toes towards you. Bend down towards your feet, touching your stomach to your thighs. Back muscles and back surface try to relax your legs as much as possible.
Second partner . Gently lower your back onto the first partner's back. Straighten your legs, feet on the floor. Place your hands back behind your head. Open your chest as much as possible. Stay in the asana 4 breathing cycles.
Second partner. Bend your legs and, pushing off the floor with your hands, stand up, giving the first partner the opportunity to also leave the asana. Switch places and perform the entire chain of movements again.
Upavistha konasana
Sit opposite each other, spreading your legs as far apart as possible. The feet of one partner rest against the ribs of the feet of the other. Both lean to the left and grab right hand the partner’s right leg, the left hand either lies on the floor or goes to the right hip.
Try to pull your toes towards you, touch the floor with your sit bones. Direct your gaze from under your right hand, trying to touch your head with your leg and open your chest. Stay in the asana 4 breathing cycles. Release your grip, slowly straighten up and move in the opposite direction. Then repeat the same thing, but in a position where the second partner rests his feet on the ribs of the first partner’s feet.
Ardha matsyendrasana
Sit with your backs to each other, legs straight.
First partner. Bend your right leg at the knee, step it over your left leg and place your right foot near your left knee. Then bend your left leg, bringing your left heel as close to your right sit bone as possible. In this case, both sit bones should touch the floor.
Second partner. Do the same on the other side.
First partner. Stretch your left arm up and, relaxing your back muscles, twist to the right, place your left elbow behind your right knee, and with your right hand grab your second partner’s left knee.
Second partner. Also twist towards the first partner and also clasp his knee with your left hand. Or by the shoulder (if you and your partner have a big difference in height).
After performing the asana to one side, stay in it 4 breathing cycles, return to the starting position and do the same, twisting in the other direction.
Eka pada rajakapotasana (preparatory version)
First partner. Lower yourself onto the mat, bending your left leg at the knee and stretching your right leg back. Place the ankle of your right foot on the floor, the left heel at the right ilium.
Second partner. Sit to the left of your partner with your back to him and do the same in the opposite direction. The pelvis of both partners is on the same line. Raise your arms up and clasp your palms around each other. Open wide thoracic region. Stay in the asana 4 breathing cycles. Lower your arms down and perform the exercise in the opposite direction.
Navasana
Sit facing each other at arm's length, clasp each other's wrists. Connect your feet: the left foot of the first partner with the right foot of the second, the right foot with the left, knees bent. Slowly straighten your knees and lift them. Remove the arch in the lower back, opening the thoracic region. Relax your shoulders and lower them down. Stay in the asana 4 breathing cycles. Slowly lower your legs down, bending your knees, and release your grip on your hands.
Adho mukha svanasana + dhanurasana
First partner. Take a pose. Bend your knees slightly so that your other partner can position yourself on top.
Second partner. Stand with your back to your first partner's pelvis so that their back is between your legs. Gently lie with your back on your lower back and gluteal muscles first partner. Throw your head back. Grab your ankles with your hands.
First partner. Slowly straighten your knees, pushing your tailbone up. Stay in the asana 4 breathing cycles.
First partner. Bend your knees again, helping the second partner come out of the asana.
Switch places, completing the entire chain of movements.
Adho mukha svanasana
Stand back to back with your feet hip-width apart. Place your palms on the mat shoulder-width apart, fingers pointing different sides, middle fingers parallel to each other. Relax your shoulders and move them as far away from your ears as possible, relax your neck, and direct your gaze to the navel area.
First partner. Raise your left heel from the floor and rest it against the raised right heel of the second partner, lift your straight right leg up, connecting it with the toe of the raised straight left leg of the second partner.
Stay in the asana 4 breathing cycles. Then repeat the asana on the other side. Exit the asana: bend your knees and sit on your heels.
Dandasana + handstand
First partner. Sit on the mat with your legs straight and your toes pointed towards you. Stretch up with the top of your head, pushing off the floor with your sit bones.
Second partner. Stand with your back to your first partner with your feet on either side of their knees. Wrap your hands around the shins of the first partner and place your feet one by one on his palms: right foot on the right, left on the left. Straighten your arms.
First partner. Gently lift your other partner's legs up until your arms are fully extended. Try to open your chest as much as possible, relax your shoulders and move them down further from your ears.
Second partner. Relax your neck, direct your gaze to your first partner, and point your toes toward you.
Stay in the asana for 4 breathing cycles.
Carefully come out of the asana and perform it, changing places.
“At first, especially if you have never done yoga, perform asanas during the indicated 4 breathing cycles,” advises Rauf Asadov. “When they become easy to do, add 1-2 breathing cycles for each asana.”
Today our children are subject to stress and mental tension that is difficult to cope with. You can reduce stress through movement. It plays extremely important role in maintaining the health of the whole body, ensures the strength and flexibility of the spine. Children sit not only at their desks at school and at home, but also on the way home in the car, at home in front of the computer and TV.
In order to encourage children to do yoga together with their parents or friends, they need to be interested, there must be an interesting topic, goal, idea that will unite them common goal- fulfill physical exercise on the rug.
Regular physical exercise, performed in the form of a game, develops willpower, coordination and flexibility. Help remove unnecessary products from the body, ensure proper functioning digestive system, which will protect against obesity and joint disease.
By practicing yoga, kids strengthen their faith in themselves and their abilities. They learn to courageously overcome the difficulties that their own body often presents to them.
For hyperactive children, yoga challenge exercises are one of the ways to discharge excess energy and a way to turn it into creative energy. Yoga practice is great fun for them.
Science and entertainment
Activities for two or more children are conducted in a completely different way than for adults. Children by nature are very active and easily distracted, so the classes are dynamic, conducted in the form of a game, and only then, gradually, the kids learn the correctness and accuracy of movements and how to focus on breathing. The teacher performs exercises with children and controls them. From the first lessons, he shows them how to stand, sit and walk correctly. The coach observes each child and identifies the fundamental deficiencies in the children and corrects them with appropriate exercises.
Every kid loves to play sports, enjoys entertainment and interesting events, and this is what the yoga challenge for children offers.
This is the way to achieve:
- peace of mind;
- complete relaxation;
- flexible and strong body.
Challenge, but to whom?
Translated from English, “challenge” is translated as “challenge, competition.”
Challenge is one of the directions traditional yoga. This is a unique combination of hatha yoga, meditation, breathing techniques and Thai massage, which has become a very popular way gymnastic exercises for children and adults.
Challenge is a challenge to yourself and your abilities, an answer to the question: “Can I do it?”
A yoga challenge can last a week, a month or even years.
Challenge - what is it for?
- Increasing mutual understanding between partners.
- Developing trust in your partner.
- For an interesting pastime (so that you don’t get bored when performing asanas alone).
- To stretch the muscles of the body and develop patience.
- In order to come to each other’s aid when performing paired asanas.
Double dog
- One of the children, who is more physically developed, takes the “head down dog” pose.
- Keep your back straight, your lower back straight, your arms and feet resting on the mat.
- The body takes the shape of an inverted Latin letter "V".
- The second practitioner places his palms on the floor shoulder-width apart and at a distance of 25-30 cm from the hands of the first person. Hands are perpendicular to the floor.
- Raises one leg and places it on the lower back of the first practitioner.
- Repeats the operation with the other leg. The back and legs are straight.
Gymnastic bridge
Children lie down on the mats and do the exercise at the same time.
- Lie on your back and bend your knees until they stop. Feet as close to the pelvic area as possible.
- Bend your arms at the elbows and place them behind your shoulders. The fingers of the palms point towards the feet.
- Slowly lift up the middle part of the body, smoothly moving into the bridge.
- One of the kids can be in the bridge position, and the other one can crawl under it on his knees, this will give them guaranteed pleasure.
Yoga for beginners and untrained practitioners excludes entering the pose from a standing position; this can result in injury.
Inverted Triangle
- Stand facing each other at arm's length.
- Place your feet shoulder-width apart.
- Raise your hands up so that they are 8-10 cm away from your ears. Put your palms together.
- Freeze in position for 30-60 seconds. Spread your arms to the sides and turn your head to the right.
- Lean in right side and stretch the upper part of the body until it stops.
- Try to reach your foot with your right hand, and stretch up with your left hand.
Back to back
- One participant sits on the floor. Legs extended forward, back straight.
- Bends the body forward as much as possible, resting the chest on the knees.
- The partner takes a position: the back is in contact with the partner’s back, legs are straight extended forward, arms are open to the sides.
- The body of the second person is stretched into one straight line.
boat
- Sit on the mat with your feet touching each other.
- Keep your back straight and lift your legs up so that they form a Latin letter “V” with your body.
- Place your feet on the other person's feet.
- Take each other's hands, providing additional stability to the pose.
Sipping or double sandwich
The pose is usually done at the end of all classes to stretch the muscles and calm the heart rate.
- Sit opposite.
- The soles of your feet should be in full contact with each other.
- Cover your partner's elbows with your palms and smoothly stretch, leaning your head towards your knees.
- Legs remain straight.
Heart
- Children stand back to back and take each other's hands.
- Bend forward, arching your back.
- The side view resembles a heart.
Temple of Two Hands
- Stand facing each other at arm's length.
- Raise your arms up and clasp your palms together.
- Gently lean forward, arching at the waist until your foreheads touch.
Yoga challenge for two is specially designed for children to keep them entertained. By exercising together, kids and teenagers get maximum pleasure, learn to understand each other, develop all muscle groups, strength and flexibility of the body. Yoga in pairs develops in children a sense of responsibility, a sense of cohesion, communication skills and the ability to work in a team.
