10个俏皮的瑜伽姿势，以实践与合作伙伴

Traditionally, yoga has been a solo practice. It's a time of self-reflection and introspection. But it doesn't always have to be. You can learn just as much about yourself and your body while practicing with a partner. Plus, partner yoga (often referred to as AcroYoga because it combines acrobatics and yoga) has the added benefit of building trust between you and your partner. And then there's the additional core strength needed for the person in the air (the flyer) and the lower-body strength required of the person supporting the flyer (the base). So grab a partner and get inspired by the following 11 yoga poses built for two.

这是一个伟大的姿势开始。虽然它确实需要大量的核心力量，这是非常低到地面，并用适当的技术，你会发现它比你想象的要容易。HOW TO DO IT：开始在底部木板的高或对更强。手掌下肩，腿都是笔直的，核心是从事。然后上面的人 - 面向基座的脚 - 穿过底座臀部步骤。向前折叠，牢固地放置两个手掌在基，芯强的脚踝和接合，并且步骤一只脚在一个时间到所述基座的肩膀上。保持三到五呼吸，如果你可以慢慢前在一次降压一只脚。如果可能的话，开关，谁是基地的人是在现在顶部。

有关：12个强大的瑜伽姿势对每一个运动员

This pose is so simple and accessible, yet it's very powerful to practice. HOW TO DO IT: The base starts in a table position facing the ceiling with feet hip-distance apart and hands shoulder-distance apart. Lift your hips as high as you can so your knees, hips, back and head are in a single line. The top partner will step across the base's body, facing the base's knees. Place one hand at a time on the base's shoulders, engage your core and bandhas and gently and firmly step one foot at a time on the base's knees/lower thighs. Hold for three to five breaths and step down with grace and control.

有关：最好的瑜伽动作对你的背部

这就是双表的更具挑战性的版本，因为你必须用一条腿伸展平衡。HOW TO DO IT：开始在同一位置为双表，传单上该基地的肩膀和膝盖平衡/大腿下部。起初，只是传单应该抬起她的腿，并且如果同时感到安全和强大，基本可以抬腿的同一侧。保持三到五年的呼吸和开关两侧。卸除相同的基本双重表。

有关：10个瑜伽动作在睡前卸下压力，放松您

This is the best pose to strengthen your core and improve balance. HOW TO DO IT: Start seated facing each other with knees bent. Touching the soles of your feet together, place your hands behind you to stabilize and lift the legs toward the sky. Engage the core, lengthen the spine and lift the heart toward the sky. Keep your back straight and your core engaged the entire time. Hold for three to five breaths and release.

有关：如何开始与瑜伽

Take your double boat one step further by adding a bind. Just like double boat, this core-strengthening partner pose is great for balance and flexibility as well as incorporating a bit of upper-body strength. HOW TO DO IT: Start seated and facing your partner with knees bent. Lift your feet off the floor until your knees are bent at 90 degrees. Your palms should start behind you on the floor to stabilize as you connect the soles of your feet together. Using your core strength to keep your spine long and tailbone tilted so you have length from the sacrum, press your feet together and up to the sky until the legs are as straight as you can get them. To bind the hands, reach one hand out to clasp the wrist and hand of your partner, keep your heart lifted as you reach the other arm to clasp the other wrist and hand of your partner. Lift your heart and lengthen the spine and look straight at your partner or out to the side.

有关：13个理由开始瑜伽

对于那些更高级一点的合作伙伴，试试这个姿势AcroYoga结合了两种不同的瑜伽姿势。HOW TO DO IT：该基地面向下的狗手掌平，脊椎长而直的膝盖开始了。根下入手掌和脚跟创造稳定，为旅客准备。在前面的基础传单步骤和向前折叠，将双手的内部或在该基地的手的前面。在一个时间步长一只脚，锭翼将放置一英尺（只是脚趾）上的基部（尾骨区域）的骶骨，然后将另一只脚，压制成屈位置（体是在90度）与芯接合和脊椎长。生根成手掌，保持5到10次呼吸。下马，降压一只脚在同一时间。

有关：11个瑜伽姿势你的身体排毒

Make sure that both of you are solid in these poses separately before trying to combine them: This is an advanced variation of the last pose. HOW TO DO IT: The base starts out in downward-facing dog with palms flat, spine long and knees straight. Root down into the palms and heels for stability, preparing for the flyer. The flyer approaches this pose basically the same way as the handstand pike. Stand near or in front of the base's hands and fold forward. Step one foot at a time up to the base's sacrum, being careful not to put too much weight into your feet. Bring one leg up and over so that your foot reaches for your head. Hold for three to five breaths before reversing the entrance and gracefully exiting the pose.

有关：12个惊人的桨板瑜伽姿势（和如何做这些）

你需要很大的耐心，对于这个姿势，因为你可能不会找到在第一次尝试你回到正确的定位，你的基地必须保持稳定的整个时间。但也有一些试验和错误，你就可以掌握这个美丽的姿态。HOW TO DO IT：该基地面向下的狗手掌平，脊椎长而直的膝盖开始了。根下入手掌和脚跟稳定性，为旅客准备。该传单将站在她背对着基地的腿，跨越基地的腿和后弯了底座，使得该传单的下背部靠在基地的对接。这个姿势需要一些调整，所以走动找到最好，最稳定的位置。从那里，传单抓住两个脚踝完成姿势。轻轻地，优雅下台。

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Smile and enjoy the balance and strength of this powerful partner pose. HOW TO DO IT: The base starts out in goddess pose. Both knees are bent, and the feet are pointed out to either side in alignment with the knees. With a straight spine, strong core and low hips, the flyer will step up one foot at a time onto the upper thigh (foot is actually close to the hip crease of the base for the most stability) and do the same pose. Arms can be in any variation they prefer -- prayer, extended prayer, mudras, etc.

有关：11个瑜伽姿势，以消除应力从你的每一天

双方都应该有强烈的，稳定的背上这个看似基本的但看似具有挑战性的姿势。HOW TO DO IT：该基地开始在垫子上他们面前跪手掌，倾斜尾骨回创建一个货架传单跪在。然后，传单踏上基础与她的膝盖和跪在他的腰部背部。它不应该受到伤害，而应该感觉良好的基础 - 就像膝盖按摩。使用核心控制和平衡，传单和底座都举起他们的胸口和任何变化持有武器。记得要微笑，然后优雅地下台。

有关：11个基本瑜伽姿势每个人都应该实践

Have you ever tried AcroYoga? What did you think? Which poses did you try? Which poses were the most challenging? Will you try any of these poses? Share you thoughts, questions and stories in the comments section below!

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