Yoga exercises for two Are you the type to train alone, or do you prefer working with others? In addition to class participants, friends or family members are a good choice if you're outdoors but don't feel confident going it alone. That's okay; many people are afraid of showing off alone, especially as beginners. Don't worry, usually no one will stop to watch you. But as I said, take support with you just in case!
The great thing about it is that you have people around you who act like a mirror. They tell you whether the exercise is being performed correctly. This isn't about flattery, but rather honest and constructive criticism. The other way around, of course, works too: You are their mirror. When you're outside in a class, the support will usually come from the trainer. We call this support, because that's exactly what it should be. You've probably noticed by now that we prioritize individual development. The trainer should accompany you on this path and help you as much as possible.
Training with a partner is a lot of fun. You can, of course, do the same exercises side by side, but there are some that can only be done together. Here are a few examples:
- Stand back to back and link arms. Then slowly bend your knees until you reach a sitting position. Hold this position for a while (the weaker one always determines the duration and intensity of the exercise), then slowly return to standing, and so on. The exercise becomes more strenuous if you stretch your arms upward and bring your hands together at the top.
One person kneels, bends their upper body forward, and stretches their arms out in front of them. The other person bends over their partner from behind and places their hands on top of each other. They use these hands to gently yet firmly press down on the shoulder blades of the kneeling person, one after the other. Then the movement continues: on the back on both sides, down to the buttocks. Both hands can also grasp the sides below the armpits and work downwards, gently pressing on the back muscles with the heels of the hands. Never press directly on the spine! Repeat the entire process three times, then switch positions. This exercise is a wonderful stretch; it is suitable, for example, as a relaxation break after strenuous asanas.
- The "Boat" exercise is very popular and can be performed alone or with a partner. Sit opposite each other with your knees bent. Hold hands on either side (thus determining the distance between you). Then place your feet against each other with the soles of your feet together and slowly lift them together. Stop as soon as it becomes too much for one of you. The optimal position is as follows: Your legs are fully extended (and your feet are still together, of course).
If you want to do the exercise alone, raise your legs so that your thighs are perpendicular to the floor and your lower legs are at a right angle (parallel to the floor). This is the middle position. You can also extend your legs all the way up at an angle. Your arms are extended forward or diagonally, and your back is straight and leaning backward diagonally.
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