3 Person Yoga Poses:

Looking for some yoga poses for 3 people? While solo yoga or partner yoga can be fun, adding a third person to the mix can increase creativity and enjoyment. The three-person yoga challenge is here!

When you get three people involved, many positions blur the lines between acrobatics/yoga. Acro yoga is actually a term for this type of practice.

Acro yoga involves a variety of positions where one or more yogis raise their arms in the air and balance on the hands or torsos of another yogi. These are very exciting but they also come with some risk. Please be careful to balance each other.


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We won’t be able to give you a formal name for some of these positions, but we will try our best to describe them. These videos and photos should help you get a sense of how to make the poses for three people real. Continue reading! Also, check out our guides to buying mats or towels.

What is Acro Yoga? An Introduction

Acro yoga is one strange stylesof yoga that has been developed in the recent years. It combines elements from yoga, gymnastics and acrobatics. Acro yoga is normally performed by two people. Before you attempt to do three-person acro poses, it is important that you are familiar with the basics of acro yoga for two.

sitting down poses Acro yoga is all about balance. Your body and limbs are used to create harmony and balance, with the other limbs pushing against yours to give resistance. To pull off this type of practice, you’ll need to have strength and flexibility.

Check out this three person yoga challenge pose!

Acro yoga is less concerned with proper breathing and meditation, but more about physical strength. These types of poses can be a great way for yogis to find peace and harmony with one another. Working with others to accomplish these poses together will improve your mood and bring you closer to your partner.

Positioning is essential. These are the main roles you should be paying attention to:

Base. The person at the base is someone who is on the bottom and is almost always lying flat on their stomach. The base is the solid foundation for all the others. This is a crucial role that gives strength and peace of heart to others.

Flyer. Flyer is the one at the top. They can appear to be flying in certain positions. One or two flyers can be used for yoga poses that require three people. Flyers need to have balance and coordination. You should also be light and have good body control to distribute your weight evenly, making the job of the base easier.

Spotter. A spotter, like weight lifting, is someone who monitors form and ensures safety for others. Spotters don’t just have to watch. Spotters can also be active participants in the pose. Some 3 person positions may not have a spotter. Others may have two flyers and one base.

Some acroyoga positions can be quite dangerous due to the high height. Begin with the easiest poses and have a spotter for assistance. You can gradually work your way up the more difficult 3 person poses. But don’t rush or get distracted.

These positions can be mastered and you can bring a friend along to try group poses. You can find a separate guide to the best four-person poses.

Start with some simple poems

Yoga beginners shouldn’t jump into acro poses or attempt a three-person challenge. Start simple with positions that are easier to master.

These poses are easy to learn and don’t require any complicated acrobatics. One person could be the leader, to help guide the session and offer suggestions.

Start by having all three of your hands in a lotus circle. Try to relax and be present. Acro yoga requires you to become one with your body, but you also need to be in tune and present with your partner’s bodies. This is a great time to be close to your partner and connect with them in your space.

Lord of the Dance Pose

Next, try a variety of standing poses. This is the Lord of the Dance Pose (Natarajasana), which is a great one to begin with. For solo yogis, this pose can be difficult. However, a group of three can help you balance. To stay in place, you must learn to work in harmony with your partner.

Lord of the Dance pose is easier as a trio!

As you move up to more challenging positions, the trust and comfort gained from simple poses such as these can prove invaluable. This could be done with Warrior III and Standing Splits. You can also use your partners to balance and resist.

2-Person Whale Pose With a Spotter

The easiest way to move to 3-person yoga poses is to begin with 2-person poses. The third yogi acts as a spotter, helping the others to achieve balance and good form. This photo is an example. Begin with simple poses for two people and then move on to more complex poses for three.

It’s smart to master a 2-person position such as whale pose before moving on to 3 person yoga poses.

Acroyoga calls this pose Whale Pose. The base gives the flyer a deeper stretch and strengthens their core. You can start to feel comfortable with whale pose as a two-person duo. Then you can move on to three person acro poses.

3-Person Plank Pose

Plank on Plank On Plank is a good pose for a 3-person start. It’s just like it sounds: three yogis plank on top of one another. You might call it a tower of plankage. You can make life easier for the person below you by keeping your weight evenly between your feet and your hands, and placing your feet on their shoulders. This pose has two main benefits: it can tone the arms and improve balance.

A tower of planks is an easy yoga pose for 3 people.

Downward Dog & L-Shape Group Pose

Next, you will find the 2-person Downward Dog L Shape and a third person. The title is clear. Begin with Downward Dog as the base, then the second yogi will perform a half-dog/half-L and finally, the third person will be fully in L-shape.

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