Yoga for two: exercises, postures, music

Yoga has been known since ancient times. This is a unique combination of spiritual and physical practices that came to us from India. For many centuries it has spread throughout the world, has undergone many changes and additions.

Previously, yoga was the whole philosophy of life, the flow of Buddhist beliefs. Today, more often than not, this is the way to improving the body and mental balance. There are many directions and types of yoga. One of the traditional practices is Yoga Challenging - Pair Yoga, or Yoga for Two.

Pair Yoga

Yoga Challenges for two has other names: trust yoga, yoga relationships, acrooyoga, new age yoga, etc. This is a unique synthesis of hatha yoga and tantra. The direction is often called yoga of trust. Because the yoga poses for two people are performed by two people together, and everyone in the process of studying counts not only on their strengths and capabilities, but learns to trust the partner. Both must learn to feel each other not only on the body, but also on the spiritual level. Thus, there is a deeper plunge into practice.

Where to begin?

Before practicing yoga for two, you need to buy a comfortable, not embarrassing movement of clothes. The body must breathe, so the training suit must be made of natural materials. Also, you need two rugs, which are convenient to connect along the length when doing joint exercises.

You can study yoga for two at home. As a teaching material, use video or books. But the first steps to do properly under the supervision of instructors. They will not only show the asanas taking into account the level of complexity, but also place the necessary emphasis on breathing and concentration.

Music

For every beginner, yoga music is a great helper. It is necessary to tune in to classes. Yoga for two is no exception. To make the movements smoother and the breathing to be smooth, you can use mantras, light instrumental music, sounds of nature as accompaniment.

Basic asanas

Yoga exercises for two are multivariant. The simplest and most basic ones are those that do not require special and lengthy preparation of the body, but bear in themselves a deep meaning - acquaintance and rapprochement of partners. On exercise, such exercises are minimal. Gradually, the complexity of implementation will increase. But it is important to remember the perspective that yoga gives for two.

Poses for beginners:

1. Pashchimotanasana (or airplane). With this exercise, the partner sits on the rug, stretching his legs together, forward, socks on himself. He leans forward to his knees, his stomach touches his hips. In case of insufficient stretching, one can occupy the position of the embryo, bending the knees under him. The second partner at this time neatly backs down on the back of another partner. The legs are straight, feet on the floor, hands are also straight behind the head. In such an asana it is necessary to stay for four respiratory cycles.

• Navasana. Both partners sit facing each other, the distance of arms outstretched. Then follows the girth of each other's wrists and the connection of the feet: the right one to the left partner, the left one to the right partner, while the knees are bent. The next step: raising the stop up and straightening the knees. The shoulders are relaxed, down. The loin is closed (without deflection). In this situation, you need to stay for four breathing cycles.
• Upavistha konasana. Partners sit opposite each other. Maximally bred legs in the sides. The partners' feet are connected to each other. Both are tilted first to the right side (relative to themselves), clasping the partner's right leg with the right hand. The left hand lies freely on the floor. The head touches the leg, the chest is open. Four respiratory cycles and repeat the same combination on the other side.

To more complex asanas it is possible to carry:

• Adho mukha-shvasana. Partners stand back to back. The palms fall on the mat, shoulder width apart. The fingers are arranged so that the averages are parallel to each other. The neck and shoulders are relaxed, the sight is directed to the navel. One partner lifts the left heel and rests against the similarly elevated right heel of the other partner. The right leg rises and joins with the partner's left toe in a similar position, the knee is straightened. From the side the position of the bodies of partners should resemble a mirror image. In the asana there are four respiratory cycles. Such an exercise is performed in the opposite direction.
• Dhanurasvan. One partner occupies the position of the support lying (or the bar). Legs and hands are straightened, the loin is closed, so that the second partner can reliably take the top position. He, in turn, grasps the legs of the partner, and alternately puts his feet on his shoulders, thereby performing the same emphasis lying, only in the opposite direction. The exercise is also fixed for four breathing cycles.
• Dandasan. In this exercise, one partner takes a position sitting on the rug, legs together stretched forward, socks on themselves. The second partner turns his back to the first, he puts his legs on either side of the partner's knees, and his hands on his shins. Then the second partner alternately gives the first right leg to the right hand, the left one to the left one. Hands and feet while both partners are direct. Shoulders relaxed, thorax uncovered. From the side of the asana should resemble a square frame. Concentration also occurs on four respiratory cycles.

Despite the external quirkiness, the usefulness and meaning of the asanas of yoga is important . The description of them, of course, can cause confusion, so you need to use the video and photo, if the lessons take place at home.

Breath

The defining moment in joint yoga is breathing. Without its consideration and control, the practice is already losing its meaning, turning into ordinary physical education. At the first stages it is very difficult for both partners to monitor the necessary combination of breaths and exhalations in relation to specific asanas. If you try to do this with an emphasis on doing exercises, you can soon learn to feel the breath not only your own, but also your partner. As a preliminary setting, you can try to breathe synchronously without performing asanas.

Structure

Yoga for two has several stages of interaction between partners. At the first, an "acquaintance" occurs, when the pair at the tactile level learns to feel each other, namely, strength, flexibility, stretching and other physical abilities. The next stage involves emotional interaction. There is no division of roles into a leader and a slave. Exercises are carried out on an equal footing. Partners complement each other. The third stage is the highest, when partners already intuitively select asanas for themselves and move as a single mechanism. So there is a complete union of the spiritual and the physical, consciousness and body.

Effect

Yoga for two is a great opportunity to get closer and start trusting each other, it's a joint path to harmony. Therefore, the practice is ideal for couples, lovers. Classes can also be visited by people unfamiliar to each other. Such an alliance will get used to each other longer, but the effect will be enormous. It is very difficult to learn to trust other people's people. Yoga poses for two will help develop in a person the ability to feel and understand people at the energy level. A bonus to this is the strengthening of health and getting rid of psychological blocks.

Advice

• Before the session, it is necessary to warm up the body, warm up. For this, there is a separate cycle of asanas in Hatha Yoga. Exercises are carried out separately.
• It is necessary to take a bottle of water with you to class. Despite the fact that many people call pair practice yoga for the lazy, energy consumption is considerable. Water helps to keep vivacity. It also, together with therapeutic yoga, cleanses the body.
• Each exercise in paired sessions should be performed in a relaxed, relaxed state. In order for partners to develop inner harmony with the word "yoga", music should not be too noisy and rhythmic. The ideal volume is medium to hear your breathing.
• Do not talk to each other while performing asanas. This knocks concentration and breath.
• During classes, you need to monitor your emotional state. Expression turns meditative occupations into pampering and jeering.
• Yoga for two is cooperation. There is no place for rivalry, who is stronger or more flexible. It is important to remember this.