Yoga is an excellent way for children to develop strength, flexibility, and mindfulness from an early age. When practiced in pairs, it also promotes teamwork, communication, and trust between children. Whether it’s siblings, friends, or a parent and child duo, partner yoga can be a fun and engaging activity that children will enjoy. Here are some easy kid yoga poses for 2 that are perfect for young beginners.
1. Double Boat Pose (Navasana)
The Double Boat Pose is a fun and effective way to build core strength and balance. It’s a playful pose that children will enjoy trying out together.
Instructions:
- Sit facing each other with knees bent and feet flat on the floor.
- Hold each other’s hands or wrists for support.
- Lift your feet off the ground, bringing the soles of your feet together while balancing on your sitting bones.
- Extend your legs to form a “V” shape, keeping the soles of your feet pressed together.
- Engage your core muscles and keep your spine straight.
- Hold the pose for a few breaths, then slowly lower your feet back to the ground.
Benefits:
- Strengthens the core muscles.
- Improves balance and coordination.
- Encourages cooperation and communication.
2. Partner Tree Pose (Vrikshasana)
The Partner Tree Pose is a variation of the traditional Tree Pose, where two children work together to maintain balance. It’s a great pose for developing focus and stability.
Instructions:
- Stand side by side with your partner, about an arm’s length apart.
- Place your inside foot flat on the ground and lift your outside foot, placing the sole of your foot against the inside of your thigh or calf (avoid the knee) of your standing leg.
- Reach your inside arm around your partner’s waist or place it on their shoulder for support.
- Bring your outside hand together with your partner’s, forming a “branch” with your arms extended overhead.
- Find your balance and hold the pose for a few breaths, then switch sides.
Benefits:
- Improves balance and concentration.
- Strengthens the legs and ankles.
- Fosters a sense of connection and teamwork.
3. Double Downward Dog (Adho Mukha Svanasana)
Double Downward Dog is a partner variation of the classic Downward Dog pose. This pose is not only fun but also helps in stretching and strengthening the body.
Instructions:
- Start in a tabletop position on your hands and knees, facing each other.
- One partner will move into a Downward Dog pose, lifting their hips towards the ceiling and forming an inverted “V” shape with their body.
- The other partner will step their feet between their partner’s hands and place their hands on the floor, walking their feet up onto their partner’s back or hips.
- The partner on top can adjust their position to ensure comfort and stability.
- Hold the pose for a few breaths, then carefully come out of the pose by stepping back down.
Benefits:
- Stretches the hamstrings, calves, and spine.
- Strengthens the arms, shoulders, and core.
- Enhances communication and trust between partners.
4. Seated Forward Bend with Partner (Paschimottanasana)
This pose involves a gentle forward bend that helps to stretch the hamstrings and lower back. Practicing this pose with a partner adds an element of support and relaxation.
Instructions:
- Sit facing each other with your legs extended straight out in front of you, feet touching.
- Hold each other’s hands or wrists.
- One partner gently pulls the other forward, helping them to fold over their legs and stretch their back.
- The partner being pulled should relax into the stretch, keeping their back as straight as possible.
- Hold the stretch for a few breaths, then switch roles.
Benefits:
- Stretches the hamstrings and lower back.
- Encourages gentle stretching and relaxation.
- Promotes patience and trust.
5. Partner Cat-Cow Stretch (Marjaryasana-Bitilasana)
The Cat-Cow Stretch is a simple yet effective pose for warming up the spine. When done with a partner, it can be a fun way to synchronize movements and work on breathing together.
Instructions:
- Begin in a tabletop position on your hands and knees, facing each other.
- As one partner inhales, they drop their belly towards the floor, arching their back and lifting their head and tailbone towards the ceiling (Cow Pose).
- At the same time, the other partner rounds their back, tucks their chin to their chest, and draws their belly button towards their spine (Cat Pose).
- After a few breaths, switch roles so that both partners experience both stretches.
Benefits:
- Increases flexibility in the spine.
- Promotes coordination and synchronized breathing.
- Helps release tension in the back and neck.
6. Double Child’s Pose (Balasana)
Double Child’s Pose is a calming and restorative pose that provides a gentle stretch for the back, hips, and shoulders. It’s a great way to wind down after more active poses.
Instructions:
- Both partners start in a kneeling position, facing each other.
- One partner sits back onto their heels and lowers their forehead to the floor, extending their arms in front of them in a traditional Child’s Pose.
- The other partner can either sit back-to-back with their partner or gently lean forward to rest on their partner’s back, enhancing the stretch.
- Hold the pose for several breaths, focusing on deep, slow breathing.
Benefits:
- Provides a gentle stretch for the back, hips, and shoulders.
- Encourages relaxation and mindfulness.
- Enhances the sense of connection and support.
7. Partner Bridge Pose (Setu Bandhasana)
Partner Bridge Pose is a great way to build strength in the legs, back, and core. This pose requires coordination and trust, making it an excellent team-building exercise.
Instructions:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Your partner lies on their back as well, with their head close to your feet and their feet close to your head.
- As you lift your hips into a bridge position, your partner will do the same, creating a mirrored image.
- Hold each other’s hands for support and stability.
- Maintain the pose for a few breaths, then slowly lower your hips back to the ground.
Benefits:
- Strengthens the legs, glutes, and back muscles.
- Improves flexibility in the spine.
- Enhances coordination and cooperation.
8. Partner Butterfly Pose (Baddha Konasana)
The Partner Butterfly Pose is a seated pose that helps to open the hips and stretch the inner thighs. It’s a simple and soothing pose that children can easily practice together.
Instructions:
- Sit facing each other with the soles of your feet touching and knees bent outward.
- Hold each other’s hands or place your hands on each other’s knees for support.
- Gently press your knees towards the floor while keeping your back straight.
- You can take turns gently leaning forward to deepen the stretch, if comfortable.
- Hold the pose for several breaths, focusing on relaxing the hips.
Benefits:
- Stretches the inner thighs, hips, and groin.
- Improves posture and flexibility.
- Encourages gentle stretching and relaxation.
9. Partner Shoulder Stretch
This simple shoulder stretch helps to relieve tension in the upper body. When practiced with a partner, it can enhance the stretch and promote relaxation.
Instructions:
- Sit back-to-back with your partner, legs crossed in a comfortable position.
- Extend your right arm overhead and bend it at the elbow to reach behind your back.
- Your partner does the same, and you reach for each other’s hands or wrists to gently pull and stretch the shoulders.
- Hold the stretch for a few breaths, then switch to the other side.
Benefits:
- Stretches the shoulders and triceps.
- Relieves tension in the upper body.
- Encourages cooperation and mutual support.
10. Partner Meditation
While not a traditional yoga pose, partner meditation is a wonderful way to end a yoga session. It encourages mindfulness, deep breathing, and a sense of calm.
Instructions:
- Sit cross-legged facing each other or back-to-back.
- Close your eyes and take deep, slow breaths together, synchronizing your inhales and exhales.
- You can hold hands or place your hands on each other’s knees if facing each other.
- Focus on the connection between you and your partner, and allow yourself to relax fully.
- Spend a few minutes in this meditative state, then slowly open your eyes.
Benefits:
- Promotes mindfulness and relaxation.
- Enhances the sense of connection and unity.
- Provides a peaceful end to a yoga session.
Conclusion
Practicing yoga with a partner can be a delightful and enriching experience for children. These easy kid yoga poses for 2 not only help to build physical strength, flexibility, and balance but also foster important social skills like communication, trust, and cooperation. Whether you’re a parent, teacher, or caregiver, introducing these partner poses into a child’s routine can provide a fun and healthy way to bond and develop a love for yoga.
