13 BFF 2-Person Yoga Poses—Try Them With Your Bestie!

Published on December 12, 2022 | Update on October 3, 2024

13 min read

Yoga Expert, E-RYT 500, Certified Meditation Coach

Why keep all yoga benefits to yourself when you can do these BFF 2-Person Yoga Poses instead? Grab your mat and your bestie for some partner yoga fun!

Buddying up for yoga can be fun, but it’s a good idea to have some exposure to individual poses first. Download Yoga-Go, a beginner-friendly yoga app that you can use anywhere to get started. It will help you build the confidence you need to add a partner.

Table of Contents

Community Over Competition
8 Easy BFF 2-Person Yoga Poses
5 Advanced BFF 2-Person Yoga Poses
Final Words

Double the yogis, double the FUN! It’s no secret that you’re more likely to stick to a wellness routine when you have a workout buddy. So grab your bestie, push those mats together, and let’s explore some BFF 2-person yoga poses!

Community Over Competition

As you move through these postures, remember that the point of these yoga poses for two is to connect and have fun. Focus on teamwork and enjoying the extra support of partner yoga instead of getting caught up in comparison.

8 Easy BFF 2-Person Yoga Poses

There are no one-size-fits-all yoga poses, and you may find some are easier than others. Most of these BFF 2-Person poses are seated and are great options for newbies. Use any props or bolsters to make a pose more accessible.

Easy Pose (Sukhasana)

This is a basic seated two people yoga pose that is perfect for starting any practice. It gives you time to connect with the breath as you gently open the hips and lengthen the spine.

How to Perform:

Begin by sitting back-to-back with your partner.
Fold your legs into a criss-cross position.
Sit up straight, lengthening through the spine.
Relax shoulders down, away from the ears.
Bring palms gently together in the prayer position.
Ground through the sit bones.
Start to breathe in sync with your partner.

Variations & Tips:

Sit face-to-face with your partner with knees and/or palms touching.
Sit on a blanket or bolster to elevate hips or to find more comfort in the pose.

Easy Pose with Side Bend (Parsva Sukhasana)

This simple posture offers the same advantages as Easy Pose but with the additional perk of opening up the side body. It also benefits the arms, back, neck, shoulders, chest, and psoas.

How to Perform:

Begin by sitting back-to-back with your partner in Easy Pose.
Start to breathe in sync with your partner.
Reach your left hand to the floor, and inhale the right arm up and overhead.
As you exhale, lean towards the left into a side bend.
Inhale, rise back up to the center, exhale float the right arm down.
Repeat on the other side.

Variations & Tips:

Sit face-to-face with your partner with knees and/or palms touching.
Sit on a blanket or bolster to elevate hips or to find more comfort in the pose.
To deepen the stretch, drop to the forearm.
If facing each other, the second partner can begin with the left arm to create a mirroring effect.

You may also like: 8 Full-Body Partner Stretches

Back-to-Back Twist Pose (Parivrtta Sukhasana)

Twists are a great way to detoxify the body. This version opens the chest and back while deepening the connection to your partner.

How to Perform:

Begin by sitting back-to-back with your partner in Easy Pose.
Start to breathe in sync with your partner.
Inhale both arms overhead and follow with the gaze.
Exhale to twist to the right and follow with the gaze.
Place your right palm on your partner’s left knee.
Rest your left palm on your right knee.
Stay for a few breaths, and then inhale back through the center and exhale to twist to the other side.

Variations & Tips:

Sit on a blanket or bolster to elevate hips or to find more comfort in the pose.
Deepen the neck stretch by slowly and mindfully turning the head to a full range of motion without straining during the twist. Only go as far as you are comfortable.

Seesaw Pose (Dandasana Paschimottanasana)

You and your partner will flow through a forward fold and seated staff combination that will stretch and tone the arms, shoulders, back, core, hamstrings, and quadriceps.

How to Perform:

Begin facing each other seated with your legs extended in front of you (seated staff pose) and your feet flexed and touching.
Hold each other’s hands or fingertips.
Gently lean forward and back with smooth and easy breaths.

Variations & Tips:

Sit on a blanket or bolster to elevate the hips or to find more comfort in the pose.
If the hamstrings or lower back are tight, bend the knees slightly.
Be mindful not to pull your partner past their comfort level.

Buddy Boat Pose (Paripurna Navasana)

While Boat Pose can be challenging, you’ll love the extra support from your partner in this version. You will both feel the strength of this posture in your core, quadriceps, and hamstrings.

How to Perform:

Begin by sitting opposite your partner with your legs extended, feet flexed, and the soles of your feet touching.
Reach forward and hold each other’s hands on the outside of the legs.
With your legs together, raise your legs upwards until you create an upside-down “V” shape.
Lengthen the spine (especially your lower back), lift your chest, and gaze forward.
Smooth out your breathing and smile at each other as you hold your buddy boat pose.
Bend your knees and lower your feet down to the ground to exit the pose.

Variations & Tips:

This pose can be affected by different heights and flexibility levels. Feel free to explore this position with bent knees.
You can also place the soles of the feet on the floor with the toes touching instead.

Gate Pose (Parighasana)

This heart-opening pose is an excellent option for partners. Enjoy a full-body experience that targets the arms, shoulders, chest, back, feet, ankles, inner thighs, hamstrings, and quadriceps.

How to Perform:

Begin by kneeling next to your partner, facing the same direction.
Extend your internal legs towards each other, planting the foot so the outer edges of your feet are touching.
Inhale to raise the outer arm overhead.
Exhale into a side bend and reach that hand up and over to meet your partner’s hand.
Rest the inner arm along the extended leg and turn the gaze upwards.
Inhale to rise back up and exhale to return to lower the arm.
Come back to the starting position on your knees.
Repeat on the other side.

Variations & Tips:

Place a cushion under the knees for more cushioning and support.
Keep a neutral gaze if looking up strains the neck.

Twin Trees Pose (Dvi Vrksasana)

Strengthen your balance together with this pose that strengthens the legs and core while stretching the hips and inner thighs.

How to Perform:

Begin by standing next to your partner, facing the same direction.
Raise your outer leg into a Tree Pose, placing the foot along the inside of the standing leg (avoiding the knee).
Inhale and extend both arms overhead, pressing the inner palm against your partner’s.
Press the palms of your outer hands together.
Breathe smoothly as you gaze steadily at a spot in front of you for balance.
Stay steady as you release the pose, and repeat on the other side.

Variations & Tips:

You can extend the outer arms in a “T” shape or place your outer hands on your hips for more balance.
You can “kickstand” the outer leg by gently placing the toes on the floor near the inner foot for more grounded support.
Explore this pose facing opposite directions while placing the inner hands together overhead. Wrap the outer arm behind the lower back and link the palms together.

Back-to-Back Chair Pose (Utkatasana)

When it comes to yoga poses for two, this is one of the best for strength. It deepens your connection to your partner while also engaging your glutes and quadriceps.

How to Perform:

Stand back-to-back with your partner.
Inhale while gently pressing your shoulders together.
Exhale to sink the hips down into a chair pose. Stay for several breaths.
Press firmly into each other and inhale to stand to release the pose.

Variations/Tips:

While in Back-to-Back Chair Pose, link your arms behind you to open the chest and shoulders.
Face your partner and join hands. Keeping arms extended, lean back and bend your knees, coming into Chair Pose while facing each other. Add squats in sync with your partner for more of a challenge.

5 Advanced BFF 2-Person Yoga Poses

While these postures are more complex and incorporate arm balances and inversions, they still can be approached by beginners, with certain modifications.

Note: Some of these poses offer different positions for each person. “Partner A” creates the base of the pose and might be the preferable positioning for beginners.

Warrior III Pose (Virabhadrasana III)

You and your partner will be both supporting and relying on each other for this challenging balancing pose that benefits the shoulders, hamstrings, hips, hamstrings, and quadriceps.

How to Perform:

Begin by standing opposite your partner. Inhale here.
Take hold of each other’s forearms and exhale as you hinge forward at the waist, adjusting your grip placement and/or stepping back if your heads come together.
With your torsos parallel to the ground, anchor your right foot and inhale to lift the left leg up behind you, coming into Warrior III pose. Stay for several breaths.
Exhale to lower the left leg.
Repeat on the other side.

Variations & Tips:

Practice this pose standing side by side instead of facing each other.
Hold each other’s extended inner arms for balance.

Square Pose (Ardha Adho Mukha Vrksasana Dandasana)

This is a powerful advanced pose that includes an inversion. It strengthens the shoulders, biceps, triceps, core, and hamstrings.

How to Perform:

Partner A begins in a seated staff pose with the core engaged and extended legs firmly on the floor.
Partner B begins facing away from Partner A in a standing wide-legged forward fold. The feet are planted on the outside of Partner A’s knees. The hands are planted outside of Partner A’s ankles.
Partner B slowly lifts one leg and places the top of the foot on Partner A’s corresponding shoulder, then repeats with the other leg/foot.
When both are ready, Partner A takes hold of Partner B’s ankles and straightens their arms overhead, lifting Partner B’s legs parallel to the floor.
Both partners breathe smoothly while keeping core engaged and spine extended. It is vital to communicate clearly with each other.

Variations & Tips:

Partners can take turns with each role.

Double Downward Facing Dog (Dvi Adho Mukha Svanasana)

This is a 2-person spin on one of the most foundational poses in yoga. This fun yoga pose benefits the back, shoulders, hamstrings, and core.

How to Perform:

Partner A begins in Downward Facing Dog Pose.
Partner B stands in front of Partner A facing away, with feet outside of Partner A’s hands.
Partner B folds forward, walking palms out in front of Partner A’s hands.
Partner B slowly shifts weight into the hands as they raise one foot at a time, pressing them firmly into Partner A’s lower back.
Both partners continue to press into their hands and feet, engage the core, and breathe smoothly.
To exit, Partner B slowly places one foot at a time on the ground, Partner A comes into forward fold, and both partners roll up to stand.

Variations & Tips:

To modify this pose, Partner A takes a Child’s Pose, and Partner B faces them. Partner B then comes to a Downward Facing Dog Pose by placing the hands on Partner A’s lower back.

Double Side Plank Pose (Dvi Vasisthasana)

This popular pose strengthens shoulders, biceps, triceps, legs, and core. Double your fun with a partner!

How to Perform:

Begin in Plank Pose next to each other and facing opposite directions. (Your head will be in line with your partner’s feet and vice versa.)
Both partners will roll onto the outside edge of their inner foot, stacking the outer foot on top. (You will be facing away from each other.)
Inhale to lift the outer arm upwards while bearing weight on the inner arm and stacking your shoulders.
Bring your top palm together with your partner’s and gaze upwards. Exhale here.
Stay for a few breaths, breathing smoothly, with the bottom hip lifted and the core engaged.
Exit the pose by rolling back into the Plank.

Variations & Tips:

You can experiment with different side plank variations, including lifting the top foot high (side plank starfish) and possibly grasping your partner’s foot.
Stay core strong: hug navel to spine and keep feet flexed and pelvis elevated.

Flying Double Plank Pose (Dvi Vimana Phalakasana)

Like other plank variations, this energy-boosting pose will fire up your shoulders, biceps, triceps, legs, and core. This is the hardest yoga pose on our list, but it’s definitely rewarding when you finally master it!

How to Perform:

Partner A begins in Plank Pose. Shoulders are stacked over wrists, and the core is fully engaged.
Partner B assumes a Plank Pose on top in the opposite direction by grasping Partner A’s ankles and placing the tops of their feet on Partner A’s shoulders.
Breathe smoothly while holding the pose, keeping the core strong and pelvis elevated.
To exit, Partner B slowly steps one foot down at a time and rolls up to stand.

Variations & Tips:

Partner B may adjust their plank according to height differences and comfort levels. For example, they might plant their palms on the floor instead of on their partner’s ankles. In place of the feet, the shins may go on the shoulders.
Keep the core engaged, hips lifted, and legs strong.

Final Words

Benefits and tips for BFF 2-person yoga poses

Enrich a friendship while also building your yoga practice.
Сonnect and have fun.
Friend yoga poses focus on teamwork, not competition.
You can be new to yoga and still enjoy the connection, strength, and stretch of partner poses.
Even the more advanced BFF 2-person yoga poses offer beginner-friendly options.

“Yoga” means “to unite,” and there’s no better way to come together than grabbing your bestie and exploring these 13 best friend yoga poses together.