Pair yoga. Some interesting points

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Yoga is an ancient practice that combines physical activity and emotional cleansing. Pair yoga is a great way not only to improve health, but also to find points of interaction with a partner: it helps to better understand each other, trust and act as one.

site collected for you 12 yoga exercises that are created especially for two.

Standing deflection

The effect. One of the best starting positions that stimulates the nervous system, kidneys and adrenal glands. Increases lung capacity. Strengthens the respiratory and cardiovascular system. Speeds up metabolism.

Angle pose

The effect. Refers to yoga poses that improve the elasticity of the muscles and tendons of the thigh. Strengthens the spine and helps with back pain. It is used for medicinal purposes in asthma and to improve blood circulation.

Half lotus pose

The effect. This is a good position for the hips, knees, and calves. Strengthens the sacral spine and the sciatic nerve region. Strengthens and elasticizes the thigh muscles. It is prescribed for sore knees. Forms correct posture and reduces curvature of the spine.

Standing tilt

The effect. Stimulates the functioning of the liver, kidneys and spleen. Slows down the heart rate and soothes the nerves. Staying in the pose for 2 minutes or longer relieves depression.

Boat

The effect. A beneficial exercise that improves digestion, stretches the tendons and muscles of the legs, and relieves back pain.

Furious Pose (Strength Pose)

The effect. Strengthens the legs and abs, while developing muscles evenly. Develops shoulder mobility and opens the chest. Hands, back are strengthened, the spine is stretched. Often used for the prevention and treatment of flat feet.

Seated tilt

The effect. Eliminates stoop and curvature of the spine. Reduces appetite and improves digestion. Stimulates the endocrine and circulatory system.

Seated Bend + Locust Pose

Pair yoga came to us from India. This is not a kind of fitness, everything is much more complicated here spiritually. And 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, help improve relationships and even act as an indirect "elixir of youth."

And these are just the main advantages. Tempting? There are practically no restrictions, so feel free to start! The only limiting factor at the beginning of comprehending the wisdom of yoga for two is the apparent complexity of the asanas (exercises). A little patience and humor, and you will not notice how you have mastered a dozen intricate poses. The main thing is not to rush, try to perform the asanas correctly and enjoy the process without concentrating on ideality.

What is it and how it will help

It is known that yoga is both a complex of physical exercises and a philosophy. Everything is justified here. There is nothing superfluous. It is based on taking into account the principle of physical and spiritual harmony, which is the ancient secret of human health, longevity and success. Pair yoga is no exception.

If something is hard to do, just eliminate the problematic asana. Therefore, we can say that there are no contraindications. But there is a category of couples for whom yoga in a pair is not suitable. These are lovers of dynamics, active movement. In the process of execution, interaction, synchronicity, the ability to keep balance, feel balance, and master support are important.

Breathing is also important. In yoga, it has a special role, so that it also needs to be monitored, controlled, as recommended in the manual for performing asanas.

Be aware that psychologists often prescribe pair yoga as therapy during a crisis in a relationship or marriage.

This is not to say that this is just exercise, but you cannot call it sports either, since there are no heavy sports loads. In the end, this is an excellent method of "rebooting", a remedy against the monotony of everyday life, the impetuosity of life, a great opportunity to spend time together. A joint hobby will not only make you healthier, but also allow you to once again spend time with a loved one, with whom, given our constant employment, some see each other not so much as we would like.

Yoga poses for two

You don't have to be physically fit to start doing yoga together. The complex is made in such a way that it involves execution from simple to complex. Therefore, gradually you will improve your physical condition, coming fully prepared for the most difficult exercises.

The asana is considered one of the simplest and is recommended for beginners who have just started doing pair yoga.

Partners are located one with their backs to the other.

Legs are shoulder-width apart or slightly wider.

One hand extends upward, and the other needs to reach the floor.

Synchronization and slow execution are important.

Asana Two mountains.

It starts from a standing position, holding hands.

Then both kneel down, turn the body over and sit down.

At the same time, the legs are extended straight, then the left leg is retracted to the left, bent at the knee, placing itself on the floor.

The right leg is lifted up and bent at the knee.

At the same time, the hands rise up and clasp together.

Asana Spiral.

Performed on your knees, parallel to each other.

One partner sits down, bends to the left, while placing 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 extended forward and placed on the front of the partner's body, and the right hand is brought behind the back.

Asana Tandem.

It starts from a sitting position opposite each other, with the legs touching at the point of the knees.

After that, everyone leans back, maintaining balance.

The back needs to be straightened, linger in this position, and, leaning on the left hand, go to the joint lifting of the right leg up.

Without lowering the leg, each of the partners bends to the left, while bending the left arm and transferring the center of gravity to it.

Asana Unfolded corner.

It starts with the fact that both partners sit in front of each other, connecting their feet.

Then both should bend towards the left leg.

In this case, each should take the partner's leg with his right hand.

At the same time, the left hand of each one either rests on the floor, or is placed near the right leg.

At the end of the asana, the partners' right legs rise synchronously.

Asana Butterfly belongs to the simple.

Partners sit with their backs to each other, after which one of them places his hands on the hips of the other behind his back.

After that, the left hand of each is extended forward, and lies on the left leg raised at this time.

The leg and hand are lowered, and the right hands then rise up.

It is performed on the basis of the previous asana, while the partners' heads are located as far as possible to each other.

The body weight of each pair is transferred to the upper body, the head rests on the floor.

The elbows act as support, positioned next to the head, but not at a distance, but so that you can clasp your head with your palms.

Legs alternately lower to the floor.

Asana Double crescent performed while standing.

One partner stands behind the other, the movements are performed synchronously.

You need to bend over and touch the floor with your right hand.

Place your left hand on your left thigh.

Then the left leg slowly rises up.

Try to keep your balance for as long as possible.

There is no contact between partners in this position, only close proximity to each other.

Asana Tilt to the feet simple.

It starts with the partners standing with their backs to each other.

At the same time, you can grab your partner's knees, that is, you need to bend over as much as possible.

Another variation is side tilt, but this option is not suitable for beginners.

Asana Heron and prey.

Partners face each other, their left hands are raised up and connected together.

After that, both partners go down, bending their knees, while the right leg of each is deflected to the side behind the back.

Legs need to be pulled back, stronger, while using the partner's arms as support, while maintaining balance.

Asana Right angle performed lying down.

Partners are located opposite each other, legs are bent, touching.

Put your hands behind your head, interlace your fingers, press them to the back of your head.

Climb up in sync.

At the same time, the leg of each of the partners (the one that is located on the outside) rises up, and the second remains in place.

Asana Curve tilt begins with a sitting position.

Each of the partners, after a slow tilt, turns, this is done alternately.

One turns his back to the other and leans over him so that the position resembles an arc.

The legs of both partners are spread apart at a distance equal to the width of the shoulders.

Both arms are extended upward.

Then each of the partners bends the legs and arms, while the position of the body should change to lying down.

Asana Cobra and obstacle.

One partner lies on his stomach, and the second stands, approximately where the back of the lying partner begins, legs apart. That is, over a partner.

The lying partner raises the body up and rests on his hands.

The second partner kneels down, placing his hands on the first partner's shoulders.

Asana Two caterpillars.

It starts from a kneeling position.

Then each partner simultaneously leans forward, and, leaning on his hands, gradually comes to a lying position upside down.

After that, the "fifth point" rises up until the moment when the bent legs have a right angle.

The movements are performed synchronously.

Asana Bow and arrow.

One partner lies facedown with legs apart.

The second kneels in this triangle.

The lying partner slightly raises the body up, and is taken with both hands by the legs, which at the same time bend.

The second partner at this time sits down and stretches his arms up, and then places their partner's feet.

Asana Stretching considered final and intended to calm down.

Partners face each other in a sitting position.

The legs are stretched out and touching the feet.

After that, both arms are extended forward, the body stretches in the same direction.

Anyone can do this kind of yoga. There is nothing dangerous here, for example, stress on the heart, or any other things that pose a threat to health.

It is not worth it to be overly zealous at the beginning of mastering the poses for pair yoga, it will not only not be beneficial, but can also turn into unpleasant consequences. Control what is happening so as not to harm yourself, and stretching and muscle training, if they were not there at the beginning of the session, will appear over time.

Even if you have previously seen yoga for 2 people only in a photo or video and do not know what an exercise mat is, start with pair yoga for beginners, which includes only asanas adapted for beginners. If both of you do not have any physical training at all, do not let this stop you, but become an excellent motivation for achieving joint results.

Pair yoga allows people to feel direct contact during exercise with another person, which makes it more convenient to choose a friend or girlfriend, husband, sister, wife, or someone close to them as a partner. Also, pair yoga classes for two can be performed alone until there is a chance for joint exercises with a still unfamiliar partner.

What is steam yoga

All yoga poses for two are carried out with mutual support, they bring people together through:

general movements;
moods;
awareness;
breathing;
proximity due to constant touching.

Yoga exercises for two are carried out by any pair of people, thanks to trainings capable of:

strengthen relationships;
improve communication and trust, create a joint space for patience;
free the body from emotional or physical stress;
carry out a neat stretching of the vertebral muscles thanks to mutual assistance when doing yoga in pairs;
realize mutual needs;
find an overall balance by focusing on the needs of the partner.

For beginners, pair yoga starts with simple poses for two, which helps to gradually move to the next level. Exercises are required to be performed simultaneously or in turn, creating some symmetrical shapes. Yoga for two is a calm, maximally unhurried version of training, when partners practice, meditate, leaning their backs against each other. It is completely unacceptable to those who crave to work intensely using dynamic postures.

Preparation

Like any other activity, yoga for two involves preliminary preparation, otherwise it is easy to injure the muscles, which will provoke the opposite effect of the practice. Preparation for pair yoga for beginners must start with a regular warm-up, familiar to most people from school physical education. It includes jogging, jumping, and an indispensable stretching.

Every two people are able to draw up an individual training program for themselves, but it is imperative to warm up the muscles so that they are ready to take on the load. For this purpose, he offers a separate complex in which each asana is thought out. These exercises must be performed separately.

Any movement for two, included in the yoga program for two for beginners, must be performed calmly, being in a relaxed state. In order to postpone inner harmony on the subconscious of partners, associating it with the term "yoga", you need to choose quiet and smooth music for training. Its volume should be such as not to drown out the sound of breathing. When performing poses, it is forbidden to talk, since speech knocks down breathing and lowers concentration. During the whole lesson, you need to control your own emotional state twice as closely. Expression turns meditation into self-indulgence.

Simple asanas

Simple poses recommended for pair yoga are characterized by the absence of the need for tremendous experience and developed muscles. Although in any position there is the principle of responsibility for a partner, therefore, attentiveness and trust in a partner is necessary.

Trikonasana

You need to stand one by one, with both arms and legs wide apart. When the first one leans to the right, he with his right hand performs an emphasis on the partner's leg. Point your left hand up, as well as your gaze.
The partner makes similar movements, but in the opposite direction. As a result, the bodies will create a double triangle.
You should remain in a static position for half a minute, then change the side of the slope for each.
To get out of this position, you need to rest your hand on the partner's leg or your own limb.

Navasana

It is necessary to sit facing each other in order to be able to grab the partner's wrists.
While holding your hands, begin to gradually raise your legs, connecting them with your feet to your partner.
Stretch your spine, straighten your lungs as much as possible. Look at your feet, keeping them bent.
If you feel comfortable, maintain this asana for a couple of minutes, leaning on your partner. Then slowly lower your limbs.

Urdhva Prasarita Padasana

Sit on the floor, resting your tops of your heads against your partner. Move your hands to connect with your partner's.
Slowly lift straight legs from the mat until they reach a right angle with the body. Try not to bend your lower back so that all vertebrae feel touch to the floor.
Try to achieve maximum relaxation by keeping your balance for a couple of minutes. Then lower your legs back to the starting position. Thanks to the grip of the hands, the load on the vertebrae is reduced.

Pashchimottanasana

Sitting down facing your partner, connect your feet. Perform a synchronized forward tilt of the bodies until you can grab your partner's wrists or the area above them, if the stretch allows it.
Using a grip, pull each other towards each other until you are as close as possible.
Fix the pose and stay in it for two breaths. Then release your arms while slowly straightening your back.

Difficult asanas

Yoga poses are invented for two, not only simple, but also complex. These asanas include the following postures:

Adho mukha-svasana... Both partners lean back in a downward facing dog position. Place your palms on the floor shoulder-width apart. Place your fingers parallel. Relax your shoulders with your neck, look at your navel. Someone should raise their left heel, the other - their right leg. They need to be connected. Also lift the opposite legs up and connect with the knees straight. Outwardly, the positions of the bodies must be mirrored. Maintain the posture when the lungs complete at least four breaths, then repeat the exercise in the opposite direction.
Dhanuraswana... In the exercise, one partner lies down or performs a bar with arms and legs straightened. His lower back should be closed, allowing his partner to sit securely on top. The second partner clasps his partner's shins with his hands, alternately placing his legs on his shoulders. You will also get a lying support, albeit in the opposite direction. Maintain a static posture for four breaths.
Dandasana... For the exercise, sit on the mat with your legs together and extend them forward, pulling your socks towards you. The partner should also sit in front of you, place his legs near the knees outside, placing his hands on your shins or thighs. Then he alternately gives his legs to you to grab with the hand of the same name. Keep your limbs straight. Open your ribcages by relaxing your shoulders. The pose should visually look like a square frame. Maintain a static position for four breaths.

the effect

Joint simple and complex postures of yogis in practical training will help develop the ability to feel a partner, to understand him at a subtle energy level. Additionally, this activity strengthens health, psychological blocks will disappear from you.

Yoga instructor, author of projects Organic people, "Yoga in Parks" and the I love yoga community. "This approach allows practitioners to make them cleaner by helping each other go deeper into the arch or relax the tense back." In addition, it makes the lesson 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've arranged them as they get more complex. While mastering pair yoga, be careful and try not to deviate from the correct technique for performing asanas.

A set of yoga asanas that can be done together

Pashchimottanasana

First partner ... Sit on the mat, straighten your legs and pull your toes towards you. Sink down to your feet, belly touching your hips. Try to relax the muscles of the back and back of the legs as much as possible.

Second partner . Gently lower your back onto the first partner's back. Straighten your legs, feet on the floor. Take 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 your hands off the floor, stand up, allowing the first partner to also come out of the asana. Swap places and do the whole chain of movements again.

Upavishtha konasana

Sit opposite each other, legs apart as much as possible. The feet of one partner rest on the ribs of the feet of the other. Both bend over to the left and grasp your partner's right leg with your right hand, your left hand either rests on the floor or goes into the grasp of your right thigh.

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 the chest. Stay in the asana 4 breathing cycles... Release the grip of your hands, slowly straighten and perform a movement 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 feet of the first.

Ardha Matsyendrasana

Sit with your backs to each other with your legs straight.

First partner. Bend your right knee, step 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 the right ischial bone as possible. In this case, both ischial bones should touch the floor.

Second partner. Do the same on the other side.

First partner. Extend your left arm up and, relaxing your back muscles, twist to the right, put your left elbow behind your right knee, and with your right hand grab the other partner by his left knee.

Second partner. Also, twist towards the first partner and also grab him by the knee with your left hand. Or over the shoulder (if you and your partner have a big difference in height).

After completing the asana to one side, stay in it. 4 breathing cycles, return to the starting position and do the same, twisting to the other side.

Eka pada rajakapotasana (preparatory version)

First partner. Lower yourself onto the mat with your left knee bent and your right leg extended back. Place the ankle of your right foot on the floor, with 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. Both partners have a pelvis on the same line. Raise your arms up and wrap your palms around each other. Open your chest wide. Stay in the asana 4 breathing cycles... Put your arms down and do the exercise in the opposite direction.

Navasana

Sit facing each other at arm's length, grab each other's wrists. Connect the 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 up. Remove the arch in the lower back, opening up the chest 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 the grip of your hands.

Adho mukha svanasana + dhanurasana

First partner. Get into a pose. Bend your knees slightly so that the other partner can sit on top.

Second partner. Stand with your back to the first partner's pelvis so that his back is between your legs. Gently lie with your back on the lower back and gluteal muscles of the 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 other partner to come out of the asana.

Swap places by 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, with the fingers pointing in different directions, the middle fingers parallel to each other. Relax your shoulders and take it as far away from your ears as possible, relax your neck, direct your gaze to the navel.

First partner. Lift the left heel off the floor and rest it against the raised right heel of the second partner, lift the straight right leg up, connecting the second partner's straight left leg with the toe.

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 toes pulled over you. Stretch upwards with the crown of your head, pushing off the floor with your sit bones.

Second partner. Stand with your back to the first partner, placing your feet on the sides of his knees. Grasp the legs of the first partner with your hands and alternately place your feet on his palms: right leg - 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 take them down further from the ears.

Second partner. Relax your neck, direct your gaze to the first partner, pull your toes towards you.

Remain in the asana for 4 breaths.

Gently come out of the asana and perform it by swapping places.

“At first, especially if you have never done yoga, do asanas during the indicated 4 breathing cycles,” advises Rauf Asadov. "When it becomes easy to do them, add 1-2 breathing cycles for each asana."

The system of physical exercises, meditation, harmonizing the mental state of a person, are combined into a set of actions and philosophical principles of yoga. Yoga challenge for two is one of the most popular trends in ancient teachings. Exercise is necessary, adhering to the recommendations and photos of the complex in order to bring maximum benefit to the body.

The amalgamation of classical Hatha yoga, traditional Thai massage techniques, meditation and breathing techniques has formed the yoga challenge. Such a system of knowledge implements the principle “wish for happiness to neighbors, gives rise to all the happiness of the world; and all the world's sufferings are generated by the desire for happiness only for oneself. "

Pair yoga is aimed at gaining trust not only in your body and soul, but also in your partner's inner world and body. It's important to know! Pair yoga is built on complete trust and cooperation between the participants. Rivalry of the type "who is more flexible or stronger" is not allowed.

Number of participants and interaction

The yoga challenge requires two participants, but you can do the exercises with three. If the partner is busy, to improve physical fitness, you can perform asanas alone. Asanas and photographs of special strengthening exercises for one person, two or three participants are performed according to certain rules.

Photo examples of asanas for two in a yoga challenge.

Smooth, simultaneous movements of partners, supporting each other in stances, form a harmony of unity between them, which distinguishes the yoga of trust from the traditional Indian technique of physical and spiritual development.

In the process of jointly overcoming difficulties, the personal qualities of the participants grow and improve, new facets of their spiritual capabilities are developing:

There is a release from the energetic blockade leading to physical illness.
Human health is strengthened.
The mind gets rid of anxiety.
The body and mind are immersed in a state of harmony.

Partners, in the process of performing asanas, learn to trust and rely on each other. Thanks to joint efforts, the speed of mastering new positions increases and the technique of performing exercises improves. A close physical and mental bond is formed between the participants. In group lessons, time passes interesting and fun, communication and interaction skills between people are developed.

Anyone can do yoga of trust, people with different levels of physical development are able to perform asanas suitable for them. The classic exercise pair consists of a man and a woman, and mother and daughter, child and parent can also work together. People who were previously unfamiliar in group classes calmly find a mate for themselves.

It's important to know! Yoga Challenge allows you to create a trusting relationship not only with your loved one. It allows you to establish good relationships with friends, learn to understand your children.

The health benefits of the technique

Yoga Challenge for two, photographs of which demonstrate the technique of performing exercises, is a training of strength of mind and body for both partners. A man and a woman in the "Boat" pose retained the moment of peace and joy of partners while performing the asana.

There are 2 aspects in practice - these are:

physical, mastery of body control;
spiritual, the subordination of reason and the acquisition of inner harmony.

Improving these interrelated skills allows you to climb the ladder of human spiritual development.

The body benefits of training are as follows:

With the systematic and disciplined performance of exercises, the flexibility of the body develops, the ability of muscles and ligaments to stretch increases.
The metabolic rate rises, providing a decrease in body weight and the consolidation of this effect.
An excellent posture is formed, the curvature of the spinal column is corrected, the spinal muscles develop.
The development of arthrosis and osteoporosis is prevented, the fragility of bones is eliminated.
The work of the heart, vascular and immune systems is normalized.
The production of stress hormones is normalized.
The vestibular apparatus and the ability to clearly control the body are developing.

The development of the mind and the strengthening of the psyche is provided by:

Mastering the technique of meditation, which allows you to control and manage pain sensations.
Achieving harmony within yourself.
A feeling of real happiness and freedom.
Knowledge of one's own spiritual nature.
Reducing stress, and improving sleep.

Contraindications and possible harm

Diagnoses in which yoga is contraindicated:

Mental disorders.
Chronic diseases of the functional systems of the body.
Various acute infections.
Severe damage to the spine.

An untrained person should not take traumatic asanas.

If there is a sharp pain or a deterioration in health, yoga training should be stopped. While performing the exercises, the trainee should not experience sharp pains. The load should be increased in stages to prevent injury.

Advice! You should start practicing after eating only two hours later. After visiting the bathhouse, postpone the start time for 4 hours. It is better to conduct classes in the morning.

What you need for classes

Yoga - a challenge for two, photographs of which demonstrate the technique of performing exercises - trains willpower. The main condition for starting to master the yoga of trust is mutual striving and good mood. Before starting classes, you need to study the theoretical part together with your partner on your own, or by contacting an instructor.

Clothing for exercise should be comfortable, made from natural materials that allow air to penetrate the skin. Classes are held barefoot on gymnastic mats. For maximum immersion, choose calm music or sounds of wildlife.

Yoga Challenge for One Person: Poses

Asana is a "balanced stance" in which the body and mind are in harmony. The ability, for a long time, to concentrate attention on maintaining the position of the body with the fixation of consciousness on specific points of the body (chakras) is needed to perform meditation.

Asanas are the basis of all the following spiritual techniques.

Advice! Before starting the lesson, you should warm up and properly warm up the muscles of the body. For this, yoga has a special set of asanas. They are done separately. When performing asanas, one should concentrate on the body, relaxing, throwing all disturbing problems out of the head, completely immersed in meditation.

Asanas should be done smoothly and slowly, feeling your breath. Correct breathing helps to relax the muscles of the body, to clarify the mind - this is the main secret of the effectiveness of these exercises.

The time for doing the exercises depends on the degree of preparedness of the student, you should start with 20 seconds and strive to increase the time to 1 minute. The maximum recommended asana retention time is 5 minutes.

Pose "Mountain" (Tadasana). Stand on the mat with a straight back, shoulders are straightened, the press is tightened, the gaze is directed forward. The area of the feet is closely pressed against the surface of the mat, the weight of a person is evenly distributed over their outer part. In order to increase the complexity of the position, you need to rise on your toes and stand, maintaining balance.
Pose "Tree" (Vrikshasana). From the position of the "Mountain" asana, smoothly go into vrikshasana, bend one leg at the knee joint, lift up along the opposite thigh, and rest your heel in the groin area. Calmly raise your arms above your head, unite your hands with your palms. Stand, maintaining balance, at the highest point. Do not bend your back, strain the abdominal press. Change legs and repeat the exercise.
Pose "Triangle" (Trikonasana). Initial position - legs wider than shoulder girdle, supporting foot set at right angles to the body axis. Tilt the body towards the leg that holds the weight of the body, rest your palm on the floor surface or lower leg. Raise the second hand above the head, place the palms of two hands along one line.
Lateral angle pose (Uttita parsvakonasana). From the "Triangle" pose, go to the next asana, bend the supporting lower limb at the knee joint until the angle is close to a straight one, and straighten the other, leading back. The arm raised up should create an imaginary line with the leg extended.
Warrior Pose (Virabhadrasana). Slowly move from the previous position to the new one, raising the supporting arm above the head and turning the torso towards the supporting leg. Hands are raised above the top of the head, palms touching. The foot of the supporting leg is aligned along the axis of the body, the second foot is turned 10 degrees.
Pose "Reach the foot" (Prasarita padottanasana). Put your feet slightly wider than the shoulder girdle, turn the socks slightly inward. As you exhale, tilt the body forward, the legs remain straight. With your hands, lean against the surface of the floor, along one imaginary line with your legs, strive to reach with your head the plane of the floor in the area of \ u200b \ u200bthe hands, in the lowest position. If there is insufficient stretching of the muscles, which does not allow the hands to reach the surface of the floor, grasp the lower leg with your palms.
Stretch your back pose (Uttanasana). From the "Reach the foot" asana, perform the following actions. Calmly connect the legs, the sternum touches the thighs, the arms should be pulled back as much as possible behind the shins. Tighten the abdomen for deep breathing. Round the back.
Downward facing dog (Adho mukha svanasana). We flow from position 7 to position 8. The palms rest on the surface of the floor, the feet are carefully pressed against the plane of the floor, but at the level of the shoulder girdle. Maintain a right angle between your torso and your shins. Bend in the back, neck relaxed.
Pose "Closed corner" (Baddha Konasana). This asana is similar to the Butterfly exercise. Take a sitting position, knees bent, feet brought together. Strive to relax the muscles and press the outer thigh against the floor.
Pose "Hero" (Virasana). Remain seated, buttocks resting on the surface of the heels. Connect your palms in front of you.
Pose "Straight Staff" (Dandasana). Sit on the plane of the floor, lower your arms along the torso and rest your palms on the surface of the floor. Press the abdomen in, keep your back straight. Perform deep breathing.
Pose "Head to Knee" (Jan Shirshasana). Sit on the floor area, one leg is straightened, the other is bent at the knee joint, the heel rests on the groin. Bend, body forward, trying to touch the place behind the kneecap with the chin. The palms clasp the foot and pull the body towards themselves.
Pose "Head on Knees" (Pashimotasana). Sit on the exercise mat, fold forward so that the sternum is pressed against the knees, and the nose against the lower leg. Stretch your arms forward.
Sitting Angle Pose (Upavishta Konasana). Stay in the floor space. Spread straight legs in different directions in the possible full width. Keeping your back straight, you need to tilt the body and strive to reach with your palms to the toes of your feet.
Pose "Sage" (Bharadvajasana). Sit on the floor, socks look forward, take two legs bent at the knees to the right to the buttocks. Turn the case to the left by 45 degrees. The straightened right hand rests on the left thigh, the palm is pressed to the surface of the floor. Bring the left hand behind the back while exhaling, the left palm grasps the right forearm above the elbow joint. Turn the head to the right, the eyes look in the direction of the right shoulder.
Pose "Bridge" (Setu bandhasana). Lie on the floor plane. Raise the buttocks up, Do not bend the legs, support the body at the lower back with your hands.
Inverted Lake Pose (Viparita karani). To do the "Birch" stand, straight legs are brought together and directed vertically upward, the back is bent, palms rest on the lumbar region and support the pelvis.
Pose "Serenity" (Shavasana). Lie on the exercise mat. The body is relaxed, the arms are slightly apart, the legs are slightly apart. Concentrate on heaviness in the muscles of the body. On inhalation, imagine that energy rushes into the body and accumulates near the navel, on exhalation it spreads throughout the body.

Yoga challenge for two

Pair yoga classes develop the body, strengthen health and strengthen the relationship with your partner. Each couple should choose such poses that they can perform without straining and with pleasure. There are a large number of paired exercises for both beginners and masters of learning.

The main thing is to learn this science gradually, without haste, complicating the intended goals, during each lesson. Yoga challenge for two - photographs of asanas show the racks that need to be taken if the exercises are performed correctly.

Advice! When performing asanas, it is not allowed to have conversations with each other. This disturbs breathing and concentration. You need to control your emotional mood. Expression turns meditative efforts into hooliganism and self-indulgence.

Examples of exercises for three

Yoga Challenge positions for three people require a serious degree of physical fitness and trusting relationship between the participants.

Positions for beginners:

The first asana is done while standing, all companions stand in a row. Raise the hands above the crown of the head, and hold each other. Bend the right leg at the knee joint and rest on the thigh in the groin area of the other lower limb, balance on one supporting leg, concentrating on breathing.
The first partner rests on the surface of the floor with his palms, between the torso and shins maintain an angle of 90 degrees. The second companion repeats the position of the first, only his feet rest not on the surface of the floor, but on the lower back of the first participant. A prerequisite - the bodies of the participants must be bent at an angle of 90 degrees. The third participant takes a similar position, the second partner serves as a support for him.

Advice! You need to bring a bottle of water to your yoga class. During exercise, there is a serious expenditure of energy, and water helps to maintain vigor.

Yoga challenge for kids

Experts say that children from 5 years old can start doing pair yoga. The main condition for effective training is choosing the right postures for training.

Challenge for kids has three goals:

To bring parents and children together to achieve one goal, which creates an excellent opportunity to spend time together and build trust between participants.
Generate children's interest in yoga and physical activity in general.
Promote the socialization of children, identify new opportunities for interaction and communication between children of different ages.

Yoga challenge for two. Photos of the racks show the correct body position of the participants when performing asanas.

Children's pair yoga challenge asanas:

Instructions for performing double asana Inverted triangle See above in the Yoga Challenge for Two section of the article.
Asana "Back to back". One partner sits on the surface of the floor with his legs straight and extended forward. Keep your back straight. Bend forward until the sternum stops in the kneecaps. The other participant slowly lie down with his shoulder blades on the partner's back, arms open to the sides, do not bend the legs. The body is stretched along one line.
Asana "Boat". Children sit on the floor, feet touching, back straight. Raise your legs off the floor, rest them on your partner's feet. Companions hold hands and remain stable in this position.

Asana "Stretching or double sandwich." Relaxation pose. Sit down opposite, snuggle your feet tightly. With your hands, grab the companion's elbows and slowly stretch, the head bends to the knees. Do not bend your legs.
Asana "Heart". Standing back to back, children hold hands. Bend your back, leaning forward. Seen from the side, it looks like a stylized image of a heart.
Asana "Temple of two hands". Children stand opposite each other. There should be a distance between partners equal to the outstretched arm. Raise your hands, connect them with your palms. Lean forward slowly, the partners' hands slide over the shoulders. The back should be arched. The movement ends when the foreheads of the guys are touched.

Trust yoga develops in children an awareness of cohesion, responsibility, understanding skills and the ability to interact in a group.

The importance of breathing

The main factor in paired yoga workouts is uniform and correct breathing. Without focusing on breathing, workouts lose their meaning, becoming ordinary physical education.

At first, in certain asanas, it is very difficult to jointly monitor the desired breathing rhythm for partners. Over time, with the correct execution of the exercise, you can learn to feel the inhalation and exhalation not only of your own, but also of your companion. As a workout, try to breathe in unison without performing poses.

Yoga - challenge for two is a direct road to health and longevity. Classes will allow you to get rid of negative emotions, accumulated stress, will improve your mood and well-being, as well as please your friends on social networks with unusual and original photos.

Video about asana options in the yoga challenge

Paired asanas:

Yoga for children: