Yoga is one of the most beneficial of all exercises. It involves breathing exercises, physical postures, relaxation, and meditation. Yoga also helps boost your strength and balance.
Many yogis do their practice by themselves. But what if you want to do yoga that is designed for three people? Fortunately, many easy 3 person yoga poses can add a lot of fun and intensity to your practice. You can even do 3 person yoga poses for kids!
What is the basis of three-person yoga poses? It’s all about acro yoga, which is described below.
Table of Contents
Overview of Acro Yoga
Before delving into yoga poses for three people, let’s discuss acro yoga, which blends partner acrobatics with hatha yoga. The yoga movements are like acrobatics using partners. In addition, however, acro yoga stresses therapeutics.
In acro yoga, there is an emphasis on partnered poses, connection, and breathing. Instead of merely balancing or lifting your yoga partners, you offer support through these positions. At the same time, you keep control over your body in these areas:
- Stability
- Breathing
- Heart rate
The idea behind acro yoga is two or three people work as one to create poses that are almost impossible to do alone. One person is the base who offers support to the second person (the flyer). The third person is a spotter who ensures everyone’s safety during the practice.
The base can lie down or stand, while the flyer may be in various positions. Acro, partnered yoga can be a pose as easy as the classic forward fold. Or it can be something intense and difficult, such as a handstand.
The flyer pushes themselves from the mat while in the pose downward facing dog. They hold for about five seconds. Then, they go back to the base and stand upright again. The yoga practice concludes with several minutes of savasana yoga poses, which are on your back.
After all the work in yoga poses with three people, you’re probably ready to relax for a bit!
Easy 3 Person Yoga Poses
Now that you know more about acro yoga let’s look at some fun yoga poses to do with your partners. These poses take a lot of balance and practice. But if you keep at them, you’ll eventually be able to handle them.
Trio Dancer Pose
- Start with the three yoga partners in a triangle with each person facing the other. You should be about an arm distance from each person.
- Each person should follow the instructions below in coordination with the others.
- Put the weight of your body into the left foot and bend the right knee. Then, bring that foot up from the floor.
- Using your right hand, hold your right foot so the right thumb presses against the sole and points to the toes.
- Raise the left arm. Your fingers should be pointed at the ceiling.
- Raise the right leg high and behind you. This should allow your torso and left arm to go forward as a counterbalance. Put your hands on top of each other in the middle.
- You shouldn’t let the right knee move to the side; keeping it straight and strong is essential.
- Kick the right foot into the right hand. Raise your leg as high as you can. Make the bend in your back deeper. Focus on the right foot and toes for maximum stability.
- Hold this pose for three to 10 breaths. Then, release and do it on the other side.
Leaning Double Side Bend
- Start with all three partners in a line, side by side.
- The yogi in the middle needs to spread their lengths should width apart. Then, the other two move, so the sides of the feet are planted against the middle partner’s sides.
- The yogis on the outside need to hold the wrist of the partner in the middle.
- The two yogis on the outside should lean to the sides. Instead, they rely on the grasp of the yogi in the middle to hold them up.
- Let your arms go higher for more balance. Hold for three to five breaths.
Dog Pyramid Pose
This pose will give your core a fantastic workout. Put your yoga mat before you. Have one person lie on their back with outstretched legs. The second person should sit down, so they lie back on the other person’s top. However, they should be facing away.
Lie on top of the stomach of the first person. Person #3 sits on their partner’s stomach with legs going forward.
This pose requires tremendous balance, but you’ll get the hang of it. Try to hold for 30 seconds.
Summary
There are many ways to do easy 3 person yoga poses. When you perform yoga with partners, you get a powerful workout that works your muscles, balance, and coordination. Keep practicing your partnered yoga poses, and you’ll get stronger and more balanced in no time.