Author: Sara Lindberg

Are you ready to lace up your shoes and hit the pavement for your next cardio workout? If you’re looking for guidance on how to start running, we’ve got you covered.
From expert tips and training plans to running gear and how to stay motivated, this beginner’s running guide is packed with information to help get you started.

What are the health benefits of running?

Ask any runner what the benefits of running are, and you’ll likely get a long list of physical and mental perks, including increased energy, reduced stress, improved mood, stronger muscles, weight loss, and a decrease in risk factors of certain diseases, such as high blood pressure and cardiovascular disease.
But if you’re new to running, you might be wondering if the benefits you hear all of your running friends boast about are really true. The good news is, most of them are.
In fact, Fitbit Ambassador and professional runner Sara Hall believes that running is the best bang for your buck when it comes to time, energy, and resources.
And there are plenty of studies to back up the claims about the physical and mental health benefits of running.

• For people who have high blood pressure (hypertension), aerobic exercise may be a good alternative to pharmaceuticals for lowering blood pressure.
• If you run outdoors, the natural environment of forests and parks may cut your risk of suffering from poor mental health in half, according to researchers at the University of Glasgow.
• Running is not as bad on your knees as you might think. In fact, a 2016 study found that the more people run, the less likely they are to suffer from knee pain.
• Hitting the pavement also helps you sleep better, according to one study.
• But probably one of the most compelling health perks of running comes from the cardiovascular benefits. Researchers say running—even short durations—can reduce the risk of death from cardiovascular disease.

What are the training options for beginning runners?

Now that you understand the awesome physical and mental health benefits of running, it’s time to get started. As with any other form of exercise, there are tons of ways to begin your running journey.
While it may be tempting to go all out right away, Hall says the rule of thumb is to start gradually, especially if you’re new to cardio workouts. “Ideally, you want to start with one to three miles, even if it means inserting walking breaks into your workout and just running a few minutes at a time,” she explains.

Basic Tips

Start with a warmup walk of three to five minutes. Ease into five to 15 seconds of running followed by 30 seconds of walking from the beginning of the workout. Depending on your one-mile time, Galloway recommends the following breakdown of running followed by walking:

•   18 min/mile: run 5 sec/walk 30 sec
•   16–17 min/mile: run 7–10 sec/walk 30 sec
•   15 sec/mile: run 12–15 sec/walk 30 sec
•   13–14 min/mile: run 15 sec/walk 15 sec or 20/20 or 30/30
•   11–12 min/mile: run 30 sec/walk 15 or 40/20 or 60/30
•   10 min/mile: run 60–90 sec/walk 30 sec
•   9 min/mile: run 90–120 sec/walk 30 sec

“After a week or so, if all is well, either add five seconds to the run segment or subtract five seconds from the walk if you want to step up,” says Galloway. He recommends increasing your distance by using a very gentle strategy of five to 15 seconds running followed by 30 seconds of walking and increasing by half a mile every 14 days.

How do you incorporate running into an overall fitness program?

If your overall fitness routine includes other actives such as cycling, weight training, yoga, or boot camp–style classes, you might be wondering how in the world you’re going to squeeze in a few days of running. The good news is, with some planning and knowledge of how to pair certain activities together, you can create a balanced and effective exercise program that includes lacing up your running shoes.
Hall recommends carving out time each week for strength training, especially if you want to keep running for the long haul. Core strength is one area she focuses on and tells new runners to spend some time training.
“Having a strong core helps keep your body from collapsing like an accordion,” Hall explains. Spending time strengthening your core and gluteal muscles will help you engage them as you run, which takes some of the load off your lower legs.
Starting out, it’s wise to have one day in between runs. If your goal is to run three days each week, for example, set a schedule that allows you to run on Monday, Wednesday, and Friday. You can use your “off days” for other workouts, such as strength training, yoga, cycling, swimming, or other cross-training activities. But if three days feels like too much, aim for two days each week.

How do you set realistic goals for running?

The one thing any seasoned runner will tell you is to go slow. This advice applies not only to the speed at which you start running but also to the overall goals you set.
There are a variety of race distances available, which makes it easy to find a few that work best for you. When you’re just beginning, the general rule of thumb is to start with a 5K race. This distance seems to be the sweet spot for most beginning runners because it’s not too much to take on, yet it’s enough to feel like an accomplishment.
If you need some accountability when training for a race, you can partner with a friend, join a running club, or use a training app to help you stay on track. Just make sure you allow yourself enough time to train for your first race.
Many runners use Hal Higdon’s training plans when preparing for a race. Higdon recommends that novices follow an eight-week training plan. He has several other training plans for various distances. For example, his website says to allow 12 weeks when training for a half marathon.

How do you stay motivated?

Even the best runners have peaks and valleys in their training. The key to not letting a bad run (or series of not-so-great runs) get you down, Hall says, is to remind yourself that when you’re getting stronger, you will have days when your muscles are tired and need to recover. “When that happens, focus on running the right effort rather than a certain pace,” she explains.
Hall suggests that you can view these runs as a good reminder to pay attention to sleep and nutrition to give your body what it needs. “It’s also a good way to build mental toughness for when you come to that point in the race where your body wants to quit,” she adds.

• One run can be long and gentle, in a scenic area if available, every 14 days. Pace should be three to four minutes/mile slower than when running a 5K. Gradually increase by half a mile on each run as desired.
• One 30–45 min run can include form-improvement drills and race pace (quarter mile) segments. You can learn how to stay on pace while trying out various Run Walk Run strategies.
• Another 30–45 min run could include the drills and some hill running to build strength.

What about running gear? Do you need it?

One of the appeals of running is not having to invest in a lot of gear. At a minimum, you need a decent pair of running shoes. Choosing the right shoe for you does require spending time with someone who understands how running shoes should fit.
Bruce Pinker, a foot and ankle surgeon who is board certified by the American Board of Podiatric Medicine, says the size number is not as important as the way the shoe holds the foot. That’s because a size 9 in one brand may fit like a size 9.5 in another brand.
“There should be ⅜ inch from the tip of the longest toe to the end of the shoe, and the width should be snug but not tight,” he explains. “New running shoes need to be broken in gradually and should be walked in for several hours (depending on the style and brand) before running,” he adds.
Pinker also points out that running shoes need to be replaced after 300 to 500 miles of use, as the midsole breaks down. The midsole provides cushion and shock absorption, and replacing the shoes can help prevent injury.
After you find the right shoes, clothing comes next. Generally speaking, stick with what feels comfortable. That said, if you’re exercising in hot or cold climates, make sure you’re wearing clothing that supports the weather. Most new runners will purchase running pants or shorts, socks, and a sweat-wicking shirt. Most women will also want to wear a supportive sports bra.
Whether to invest in a GPS watch is up to you. You may want to wait a few months to make sure you plan on running for the long haul before spending a few hundred dollars on a watch. There are apps on your phone that can track the distance of your run—as long as you bring your phone with you. That said, a good GPS watch that also tracks your heart rate is a nice addition to a running program.
Now that you have the basics on how to start running, it’s time to lace up your shoes and get outside. And always remember, if you have any questions or concerns about your health and starting a new exercise program, make sure to check with your doctor before your first run.

If you’re looking for a full-body workout that can be done anywhere, anytime, and requires no setup or equipment, you’re in luck.
We asked three fitness experts to share their tips on how to create a bodyweight workout plan that fits your schedule.

What is a bodyweight workout?

Before we get into the details about why you should be doing these awesome workouts, let’s define what a bodyweight workout is.
Bodyweight workouts consist of strength training moves that do not require equipment, such as dumbbells or machines. The moves can involve multiple muscle groups (squats) or isolate one or two smaller muscle groups (tricep dips).
A bodyweight workout can be aerobic, anaerobic, or both. It just depends on how you structure your routine (more on that later).

When should you do bodyweight workouts?

Typically, a bodyweight workout is done at a quicker pace than a workout done with weights. Plus, some bodyweight workouts have cardio bursts added to them to increase the intensity and calorie burn.
Like other forms of exercise, bodyweight workouts do stress your muscles. “So you will want proper rest for the muscle groups you work, as your muscle building actually happens during the rest period,” explains American College of Sports Medicine-certified personal trainer Jessica Hagestedt. Consider using this form of exercise three days per week (every other day) to start.
National Strength and Conditioning Association-certified strength and conditioning specialist Melody Schoenfeld says you can do bodyweight workouts any way that makes sense for your goals and abilities.
Bodyweight workouts can be done as a stand-alone workout or as part of a larger exercise routine. You can focus on specific muscle groups with certain movements, such as incorporating push-ups for an upper-body bodyweight routine, or you can stick to doing a full-body bodyweight routine as your main exercise for the day.
The amazing thing about bodyweight workouts, says Dempsey Marks, fitness expert and creator of the PreGame Fit fitness program, is that they can fit into nearly any fitness routine—and you’ll still be yielding benefits. “If you’re short on time, traveling, or don’t have access to a gym, bodyweight workouts alone are great for producing results,” she says.
“And if you’re looking to build a bit more muscle, I’d recommend a complete high-intensity bodyweight workout after some more traditional weightlifting at the gym. If you’re a runner, or simply just like your cardio, bodyweight workouts can be done before or after cardiovascular training,” says Marks.

What are the benefits of doing bodyweight exercises?

The list of benefits is endless, but our three experts agree that there are some that rise to the top.

• Bodyweight workouts are portable—you can do them just about anywhere.
• Bodyweight workouts are cost-effective (can be done for little or no cost).
• Bodyweight workouts can incorporate plyometrics, strength training, and agility drills, which gives you both a strength and a cardiovascular workout.
• Bodyweight workouts can include short cardio bursts to up the intensity.
• Bodyweight workouts can incorporate circuit training, which is a series of exercises performed back to back with little to no rest in between for a higher calorie burn.

Create Your Own Bodyweight Workout

Creating a bodyweight workout is a lot easier than you might think. Schoenfeld says a bodyweight workout, just like any other workout, should be based on your current abilities, goals, and attention to form. If your goal is fat loss, she recommends using total body exercises (squats, lunges, push-ups, pull-ups, etc.) to have the greatest effect.
“For a total-body workout every time, make sure to include at least one pushing exercise, one pulling exercise, one squat- or lunge-type exercise, and one hip dominant exercise (one-legged or two-legged hip thrusts, for instance),” she explains.
Marks uses this simple formula with her clients: Create a circuit with one lower body exercise, one upper body exercise, one core exercise, and either a compound exercise or a plyometric explosive exercise (to get your heart rate up).
Once you decide on the format of your workout, Hagestedt recommends the following guidelines:

• Make sure you warm up properly before any exercise.
• Find a safe space to work in that has a sturdy object (like a wall) nearby for balance assistance.
• Know what the exercise should look like before performing it; it’s helpful to do it in front of a mirror to make sure you are matching proper form and movement.
• Start with a full-body routine with exercises that use major muscle groups, and write them down. It’s amazing how easy it is to forget the next exercise once you start to tire out.
• Perform around 15 repetitions of each exercise and plan for 1 to 3 sets.
• Base your initial workout on how you’re feeling or your rate of perceived exertion (REP).
• Once your workout is complete, make sure you cool down, get your heart rate back to normal, and stretch each muscle group.

Bodyweight Workout for Beginners

This sample workout includes exercises for both the upper body and lower body. Follow the repetition and set guidelines above to determine the number of exercises to complete. If the exercise is for time, the amount to perform is at the end of the description.

Upper Body Circuit

Wide-Grip Push-ups

Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows, pause at the top, and lower your body down to the starting position. Repeat.

Full Push-Up

Modified Push-Up

Triceps Bench Dip (Using Bench or Chair)

Sit on a bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your bodyweight with your arms with your back facing the chair. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs and repeat. To make it more challenging, perform the dip with the legs fully extended with no bend in the knees. Repeat.

One-Leg Push-Ups

Perform a push-up but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance. Repeat.

Mountain Climbers

Get into a push-up position. With your hands in place, bring your right leg up and in (think of running in place but in a push-up position). Extend your right leg back and do the same movement with your left leg. As soon as you have the movement down, pick up the pace and repeat, alternating with both legs for 20 to 30 seconds.

Bicycle Crunches

Lie flat on the floor and place your hands behind your head. Bring your knees up to a tabletop position. This is your starting position. Bring your right knee into your body and angle toward your left elbow (you can touch your knee to elbow). Then straighten out the right leg, square your shoulders, and do the same thing for the left leg (left knee to right elbow). 

Once you feel comfortable with this movement, pick up the pace, alternating between your right and left leg.

Plank

Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise. 

Lower Body Circuit

When performing squats, it is essential to have proper form to avoid injury and reap maximum results. Remember to keep your heels anchored and not to let your knees go past your toes.

Narrow Stance Squat Jumps Superset With Wide Stance Squat Jumps

Assume a squat position, with your legs shoulder-width apart. Now, bend your knees and lower yourself into a squat position. Explode up, raising your feet off the floor a few inches. Your arms can be out in front of you or at your sides. As you come back down, make sure to land softly into a squat position. You can keep repeating the movement this way or alternate between a narrow stance (a little less than shoulder width) and a wide stance (slightly wider than shoulder width). Repeat.

Narrow Stance

Wide Stance

Sumo Squats

Get in a squat position. Step each leg out until you’re in a wide stance with your toes turned out. If you’re not using weight, your hands can be on your hips. If you decide to use weight, you can hold a kettlebell with both hands or a dumbbell in each hand (close together) in front of your body while squatting down. Pause at the bottom and stand back up. Repeat.

Walking Lunges

Find an area that has a long stretch of floor (a hallway works great). Stand with your feet together and hands on your hips. Starting with your right foot, step forward into a lunge position. Now, bring your left foot forward and step into a lunge position. Alternate legs and walk for the desired amount of time or number of reps per leg.

Glute Bridges

Lie faceup on the floor with your knees bent and your heels on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold this position for three to five seconds and return to the starting position. Repeat. 

Wall Sits

Stand facing away from a wall with feet positioned 6 to 12 inches away from the wall. While keeping your back against the wall, bend the knees and lower the body until thighs are parallel to the floor. Hold this position for up to 30 seconds. Return to the starting position by pushing the heels into the floor and sliding the back up against the wall. 

How can you make bodyweight exercises more difficult?

If you stop feeling challenged by your bodyweight workout, it’s time to up the intensity. There are several ways to do this. Hagestedt recommends adding more complicated exercises, increasing your workout repetitions and/or sets, or adding resistance bands and/or dynamic plyometrics for an increased cardiovascular twist.
One example of a simple bodyweight move you can make more challenging is the push-up. “If you’ve mastered the push-up, you might try plyometric push-ups, which can be done in place (push hard off the floor so that you’re essentially ‘jumping’ with your hands) or onto a higher surface (so aiming to land your hands on a step after ‘jumping’ off the ground),” says Schoenfeld.
Marks says a simple option to make workouts and exercises harder is to eliminate rest. “Create a circuit, set a timer for seven minutes, and complete the circuit as many times as possible with little to no rest in between over the course of seven minutes,” she says.
“Plyometrics (like jump squats, jump lunges, speed skaters) are challenging and a wonderful way to get your heart rate up so that you’re burning extra calories during your workout. If you’d like to make the exercises themselves harder, utilize resistance bands or some light dumbbells (or even soup cans!) to really strengthen your muscles,” adds Marks.

There are plenty of perks to vacationing near the beach: an extra dose of sunshine, playing in the water, and, of course, exercising on the sand.
If you’re looking for a beach workout you can do with just your body weight, we’ve got you covered. From running and HIIT to circuit training and yoga, you can do just about any form of exercise on the sand.
But before you head for the shore, check out the workout wisdom and beach tips the experts share with their clients to help them stay in shape—even on vacation.

What are the benefits of working out on the beach?

Whether you’re jogging or doing a quick circuit training workout, [linkbuilder id=”6719″ text=”running on the beach”] is perfect for challenging your body. Here are a few reasons you should consider hitting the beach on your next vacation.

There’s less impact on your body.

Running on the sand has less impact on your body, which makes it easier on your joints.

The sand makes for more resistance.

You know those tiny little grains of sand you sift through your toes? Well, certified personal trainer Corey Phelps says those grains create an unstable surface and add resistance to any workout. In other words, sand creates an increase in muscle recruitment and provides a higher calorie burn.

Variety is the spice of life.

Like Phelps says, “You can do virtually any workout on the beach, barring the ones that include complex equipment. The beach is perfect for running, yoga, Pilates, Zumba or HIIT.”

It’s fun and functional.

According to certified personal trainer Lyuda Bouzinova, the beach offers a more functional workout because exercising on the sand incorporates the element of balance into every motion. “In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate those movements to focus on just one at a time instead of the holistic way we use our bodies,” she explains. That’s why the sand is such a diverse surface to challenge your body.

Your core will thank you.

“No matter what exercises you do, you will also be working your core as well as all the smaller stabilizing muscles which normally wouldn’t be engaged if you are just doing the exercise inside of a gym,” explains Bouzinova. She says the smaller muscles are crucial to strengthen but usually take a long time because it’s so hard to engage them in a typical gym workout.

You can make every minute count.

The sand provides an added resistance that allows you to have a more intense workout in a shorter period of time.

You’ll get a nice vitamin D boost.

You get a healthy dose of vitamin D when you work out at the beach. But make sure to wear sunscreen, even if you exercise in the morning.

What are some different types of beach workouts you can do?

One of the top benefits of working out on the beach is the variety it offers, which can help you stay motivated and excited about staying active while on vacation.
If you’re looking for a pure cardio workout, you can run or sprint. Bouzinova says to run closer to the water where the sand is sturdier. This allows you to go faster without having to worry about twisting your ankle on an uneven surface.
The beach also offers the perfect venue for doing a HIIT or bodyweight workout.
Consider going through a full-body circuit that incorporates bodyweight exercises for your arms, legs, shoulders, back, and core (more on this later). If you want to make it a HIIT workout, you can add cardio bursts of running or sprinting down the beach in between the bodyweight exercises.
The beach is also an ideal location for doing an early morning yoga workout or Pilates routine before the sun comes up. Bouzinova says to just be aware of the uneven and changing surface every time you move because that can make the moves more challenging.

What are the best conditions for working out on the beach?

Wet sand or dry sand? Barefoot or shoes? Knowing the best conditions for working out on the beach can mean the difference between a supercharged workout and one that you walk away from halfway through. As a professional volleyball player who took her skills from the court to the sand, Fitbit Ambassador Nicole Branagh knows exactly how these conditions can affect your workout.
Branagh says that hard sand creates a dense, stable surface, whereas soft sand creates a higher level of instability, which makes you work harder. And when it comes to shoes, she doesn’t wear any. “Being barefoot allows me to use my whole foot and strengthen all the different muscles I didn’t know I have,” she explains.
Running barefoot allows your feet to move through their natural range of motion. This can help strengthen your feet and ankles. That said, pay attention to any unusual aches or pains you may experience while working out. If you have plantar fasciitis, ankle injuries, or any lower leg problems, you may want to ask your doctor or physical therapist for their recommendation.
And remember to start slow. If you’re new to running barefoot on the beach, try a shorter distance for your first run, and then add five minutes to each workout.

Tips for Working Out on the Beach

Advice from a pro always come in handy when working out on the beach, and Branagh knows exactly how to perfect fitness and form for beach exercise.
Here, she shares her three top tips for beach workouts in the sand:

Always warm up.

One dynamic way to warm-up is to start off down by the water (at the edge of the ocean) and sprint uphill. You need to give your muscles time to adjust to the sand. Consider doing a longer warm-up the first couple of times you exercise on the beach.

Track your heart rate.

Branagh uses her Fitbit to track her heart rate, which helps her maintain a high level of training. A heart rate monitor will help you stay in the training zone that is appropriate for you. For example, a 30-year-old female who wants to exercise at a vigorous intensity level at 70 to 85 percent of her maximum heart rate should aim for 133 beats per minute (70 percent) to 161 beats per minute (85 percent). There are several tools online that can help you determine your target heart rate zone.  

Utilize the lifeguard towers or other landmarks at the beach.

If you don’t have time to do a total body workout, you can mix 10 sprints in between lifeguard towers or other markers on the beach, such as umbrellas.

Sample Beach Workout

Now that you know all the benefits of taking your workout to the sand, it’s time to hit the beach and get your sweat on.
Here is Branagh’s go-to beach workout for the summer. Perform each exercise back-to-back with no rest until you get to the end of the round. Take a 30-second break and repeat the entire circuit two more times (three times total).

• 10 lifeguard tower sprints (sprint to one tower and jog back)
• 10 push-ups
• 10 block jumps
• 20 bicycle crunches (on an incline coming up from the water)
• 20 skater jumps (10 on each side)
• 25 regular crunches

For a little variety, try Branagh’s beach workout the first morning of your vacation and Bouzinova’s beach circuit workout on the second morning. You can alternate these two workouts for the remainder of your vacation, taking a day off after two consecutive workouts.
Bouzinova’s beach circuit workout is intermediate, but you can make it easier by doing the following:

• Replace the explosive moves (snap jumps and frog jumps) with just raising your knees (like marching in place).
• Only do two to four reps of the explosive moves.
• Instead of side plank with twist, do a regular side plank or traditional plank.
• Instead of platypus walk, hold the platypus walk position in place and don’t walk.
• For glute bridge kicks, instead of doing the move one leg at a time, raise your hips with both feet on the ground.

If you think finding a deeper connection with your partner, decreasing stress, enhancing your sexual relationship, and getting fit all at the same time sounds like a sweet deal, you might want to consider rolling out a yoga mat (or two).
Couples yoga is changing the way we look at the the role of exercise in relationships.

What are the benefits of couples yoga?

The benefits of couples yoga are similar to an individual yoga class and include stress reduction, increased range of motion, relief from pain, cardio and circulatory health, improved respiration and energy, better posture, and much more. Couples yoga takes these benefits one step further and also includes the element of bonding with your partner in a new way.  
By creating a shared experience, the poses in couples yoga allow you and your partner to listen to each other and work together. “Couples yoga helps bring couples closer physically, emotionally, and energetically,” explains Beth Shaw, founder and CEO of YogaFit.
The benefits, Shaw says, include physical bonding, unifying goals of getting in the pose, teamwork building, and improved communication. “Couples yoga also gives couples an activity to do together that they can both improve with as time goes on,” she adds.
Psychotherapist and certified yoga practitioner Stefani Reitter says couples yoga can be a lifesaver for relationships in a rut. “Yoga can actually shift relational dynamics by decreasing the ‘fight or flight’ tendency that couples get stuck in while arguing,” she explains. “I have specific partner yoga poses that I have clients do in session and then assign for homework, so they have something to integrate into their daily routine.”

How do you get your partner involved if they’re new to yoga?

If you’re ready to sign-up for a couples yoga class, but your partner is still undecided, Topnotch Resort’s yoga instructor and art therapist Melisa Oliva recommends a one-class pass or an introductory workshop, so your partner feels invited to explore without the pressure to commit for an unlimited period of time.
Once you both commit to the idea of doing couples yoga, make sure you choose a class and instructor that works for both of you. Try to find a class that is beginner friendly so the poses won’t seem intimidating.

Are there therapeutic benefits of doing couples yoga?

Every relationship goes through its own challenges, with some more difficult than others. Finding healthy and productive ways to work through conflict or any other issues that relationships go through can help enhance and strengthen your partnership.
One of the appeals of couples yoga is the therapeutic benefits partners can experience while moving through the poses together. In fact, a study done by Loyola University Health System found that partner yoga may help couples who are struggling with sexual dysfunction by strengthening their relationship emotionally, physically, and spiritually to ultimately build a deeper connection and improve sexual health according to one of the researchers and professors.
“Even just reflecting about their shared feelings after a couples yoga class can be very beneficial, and it can even bring back a ‘lost spark’ that couples are always trying to keep alive,” explains Oliva, “giving them the opportunity to touch each other, to breathe together, and to remember the deep connection between them.”

Couples Yoga Poses to Try Together

Participating in a couples yoga class can help you build the foundation of the poses and learn from the cues of the instructor. Once you feel confident that you can do the poses on your own, try this couples yoga workout designed by Diane Malaspina, PhD, Yoga Medicine instructor, and psychologist.

Breath Awareness

Start seated in a cross-legged position with your backs leaning into each other. Rest your hands on your thighs, close your eyes, and follow your breath. Be aware of your inhales and exhales, then shift your attention to your partner’s inhales and exhales. Try to sync the breath by feeling the subtle expansion and contraction of your partner’s rib cage. Practice for 3 minutes.

Seated Easy Twist

Start seated in a cross-legged position, facing one another with your knees touching. For both partners: Reach your right hand behind you, across your back, to reach the right fingers toward the left side of your waist. Reach your left hand across and grab your partner’s right hand. Communicate with each other as to how much you’d like your partner to gently pull on your right hand to deepen the twist. Hold for 10 breaths and switch sides.

Seated Wide Leg Forward Fold

Stay seated and spread your legs wide, joining the soles of your feet with your partner’s. Reach forward and grab each other’s wrists, walking your hands to reach for their forearms. Communicate to decide who will fold first. Slowly lean back, gently pulling your partner into a forward fold. Communicate how deep you’d like to fold. Hold for 10 breaths and switch.

Seated Easy Forward Fold

For this pose, one partner is in a seated forward fold and the other is in a supported backbend. Start seated in a cross-legged position with your backs leaning up against one another. Communicate to decide who will fold forward first. For the partner folding: Walk your hands forward coming into a fold. For the other partner: Lean back, keeping your bodies in contact and your hands on the floor alongside of you, palms turned up. Allow your head to rest on the rounding of your partner’s upper back. Relax and take 10 slow breaths, then switch.

Standing Forward Fold

Stand with the back of your hips leaning into each other. Bend your knees and fold forward. Once you’ve folded, reach back and grab each others’ hands, walking your hands toward their forearms, gently drawing your partner closer. Communicate on how deep you want to go into the pose. Knees can be bent or straightened. Hold for 10 breaths.

Tree Pose

Stand next to each other. The partner on the right will balance on the left foot, and the partner on the left will balance on the right foot. Bring the the non-standing foot on to the inner shin (toes can rest on the floor or on the shin) or the inner thigh. Avoid bringing the foot to the inner knee. Open the lifted knee to the side. Partner on the right: reach your left hand out to the side to join palms with the partner on the left (who will reach the right hand out to the side to join palms). Hold for 5 to 10 breaths and switch sides.

Supported Chair

Stand facing one another, feet pointing straight forward and hip-width apart. Clasp your partner’s forearms and walk your feet back so the arms are extended. Bend the knees and send the hips back as if you were about to sit on a chair. Use the bi-directional pull on each other’s arms to stay up. Hold for 5 to 10 breaths. To release, straighten the legs and step toward your partner.

Standing Backbend

Stand facing one another, feet pointing straight forward and hip-width apart. Leave about a foot of space between your toes and your partner’s toes. Clasp around each other’s forearms with your elbows bent. Bring a slight bend to the knees. Lift from your chest, arch your upper back up, look up (but keep the neck long). The arms will straighten. Draw the shoulder blades together to open the chest. Hold for 3 to 5 breaths. Return to standing.
The benefits of couples yoga are endless for both you and your significant other. If you’re interested in trying couples yoga, make sure you read through the instructions detailed in the above exercises carefully, and refrain from any poses that cause unusual discomfort or pain.