Featuring Intimate Partner Yoga Practices
Articles on partner yoga explore how this practice can enhance physical connection, trust, and sexual intimacy between mature couples. By exploring gentle exercises for building body awareness, flexibility, strength, and balance, couples can learn how to feel more comfortable sharing their bodies and creating closeness through movement. With proper instruction, partners may find themselves feeling more secure and connected during sex, which can lead to deeper levels of satisfaction.
Partner yoga also provides a way to slow down and reconnect in busy lives that are often full of stressors, distractions, and multitasking. By taking time together to focus solely on one another without outside influences, couples may be able to develop a stronger sense of unity that carries into other aspects of their relationship. The practice also gives them an opportunity to bond emotionally while they work toward common goals like flexibility, muscle tone, and balance. Additionally, it provides a safe space for practicing vulnerability and self-care.
The following sections will explore some ways that couples can incorporate yoga into their lives to benefit from these benefits. This includes partner poses, solo practices to build strength and flexibility, and breathwork techniques for relaxation and sensuality. Each pose requires two people and should be performed with care to avoid injury or overexertion.
Partner Poses
Wheel Pose (Urdhva Dhanurasana): Lie side by side in Child's Pose with legs stretched out behind you. Your partner lies on top of you so that their head is resting on your pelvis, and their arms are extended outward. Gently press down on their back to lift them up and into Wheel Pose. You can help support them with hands on the small of their back. Hold for 5-10 breaths before gently returning to Child's Pose. This pose builds core strength, balances energy, and helps release tension in the lower spine.
Sun Salutations: Stand facing each other, feet hip-width apart. On an exhalation, bend at the knees and step back into Plank Pose. On the next inhalation, come up to Chaturanga Dandasana and then push up to Urdhva Mukha Svanasana (Upward Dog). Lower down onto all fours and then step forward between your palms and toes into Downward Facing Dog. Step one foot back and repeat the sequence on both sides. Repeat 3-4 times. This energizing practice builds endurance, balance, and body awareness while also building trust as partners work together.
The Camel (Ustrasana): Sit on the floor with your legs straight out in front of you. Have your partner sit behind you, wrapping their legs around yours and placing their feet under your glutes. Grasp hold of their ankles and slowly lean back, lifting yourself off the ground. Hold for 5-8 breaths and then return to a seated position. This challenging pose stretches the spine and increases flexibility while requiring partners to rely on each other for stability.
In addition to these partner poses, couples may also want to explore solo practices that build strength and flexibility. These can be done separately or together depending on preference.
Warrior II (Virabhadrasana II): Start in Mountain Pose, with feet about three feet apart and hands on hips. Inhale and lift the left leg up and back, stepping it outside the right leg so that you're facing the corner of the room. Exhale and bend the right knee while keeping the foot flat on the mat. Keeping your weight in your standing leg, twist to face your partner and bring your left hand down to rest on top of their right thigh. Hold for 5-10 breaths before returning to start. This pose builds core strength and improves balance and concentration.
Side Angle Pose (Parivrtta Uttanasana): Stand in Tadasana (Mountain Pose) with feet hip-width apart. On an exhalation, fold forward at the hips until you reach a comfortable depth, and then place one hand on the floor by your left foot. Inhale and extend through your spine, reaching both arms toward the ceiling. Lower down and repeat on the opposite side. This pose opens the chest and shoulders, stretches the hamstrings, and builds concentration.
Breathwork Techniques
Ujjayi Breath: Sit in Easy Pose with legs extended out in front of you. Close your eyes and focus on your breath as you inhale slowly and deeply through your nose, making a sound like "haa." As you exhale, release any tension from your body by making the same noise. Repeat 5-10 times or until you feel calm and relaxed. This gentle practice helps release stress and promote relaxation.