Back-to-Back Partner Chair Pose

In pairs, standing back to back with elbows linked, students slowly lower into a shared chair and rise again without letting go. It builds trust, balance supported by a partner, and coordinated breathing at the end of class.

How to play

1. Pairs of similar height stand back to back, heels about a foot from their partner's heels (0.5 min).
2. They link elbows and breathe together three times, feeling each other's back move (1 min).
3. On "down," they take a small step forward and slide back against back until their knees are close to 90 degrees; hold for three breaths (1.5 min).
4. On "up," they press gently into each other's backs and rise together to standing (1 min).
5. They repeat twice more, slower each time, and on the last one stay seated on the floor back to back, breathing for one minute (2 min).

Rules

• One partner gives the calls, then they switch.
• Knees point forward and stay behind the toes.
• If someone slips, both let go and sit down carefully.
• Do it on a non-slip floor in sneakers.

Variations

Adaptations

• Limited mobility: the student sits in a chair back to back with a standing partner and they breathe together.
• Autism or touch sensitivity: the student can do it with their back against the wall next to their partner.
• Lower fitness: the student stays in a half chair and rests on the floor sooner.

Learning goals

• Coordinate movement with a partner to lower and rise together.
• Trust a partner's support while keeping balance.
• Use shared breathing to cool down.

Teacher tip

The most common mistake is feet too far apart or skipping the step forward, which makes partners slide. Demo with one pair before starting.

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