Three Person Yoga Poses : Welcome back with another health and fitness related blog for our audience. Yoga is a 5,000-year-old practise that dates back to the fifth century B.C. Several studies have demonstrated the effectiveness of yoga in treating both physical and mental ailments.
Initially, the only type of yoga practised was Hatha, which was done alone. However, several new forms of this ancient practise have emerged in the last few decades. You can now add a second or third person to create a challenging and enjoyable social experience of flying acrobatics, deep stretching, and creative exercise.
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What Exactly is Acro Yoga ?
Acro yoga would be the offspring of gymnastics, acrobatics, and yoga. This unique form of exercise and art is becoming increasingly popular due to its numerous benefits and unique photo opportunities. The feet or hands of the base yogi lift one or more yogis above the ground. Acro yoga positions require balance and communication, but strength and flexibility also help.
While most acro yoga poses are designed for two people, we experimented with some super fun three-person yoga poses. Acro yoga is a true test of teamwork and trust, so prepare to interact with your fellow yogis in ways you’ve never experienced before.
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Important Acro Yoga Positions
(Three Person Yoga Poses)
The 3 key positions in Acro Yoga include:
1. Base: The person who is usually lying flat on their back and supporting the entire pose from the ground up. The base gives the flying yogis all of their strength and stability. They are the pose’s foundation and must be confident in their strength and abilities.
2. Flyer: This is the yogi who is flying through the air. Sometimes they appear to be flying, and other times they appear to be balancing on the base’s limbs. To make things easier for the base, they must have excellent coordination, balance, and body control. One or two flyers in acro yoga poses are permitted.
3. Spotter: A spotter, like in cheerleading or weightlifting, is the “safety person” who monitors everyone’s form and ensures that no one falls. The spotter may also be a part of the pose. A spotter isn’t always necessary, but they provide extra security when attempting difficult yoga poses with three people.
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Simple Three Person Yoga Poses
Yoga poses for three people aren’t as difficult as they appear. They involve the same physical movements and deep breathing as regular yoga, but you do them in tandem with your partners. The key, of course, is synchronicity, balance, and feeling at ease with one another. Here are some simple yoga poses for three people to get you started.
1. Way Lord of the Dance (Natarajasana) Pose
Lord of the Dance is a great warm-up balancing pose. You’ll need to experiment a little, just like with two partners, to find the right interlocking grip.
Form a circle with each yogi facing the centre
Clasp your hand around the inside of your left ankle and slowly kick up the back glute until your foot is raised in a full ‘Lord of the Dance pose.
Raise your opposite arm up and forward, clasping hands with the other yogis in the circle.
Breathe together with your fellow yogis for balance and strength.
Repeat on the opposite side.
2. Warrior Trio III
Warrior III is a pose that can be done with three or more people and can be included in all types of yoga, including Ashtanga, Hatha, and Acro.
To begin, make sure that all three of you are standing on a firm surface or ground. As you prepare for this pose, keep your feet firmly planted.
Begin by forming a triangle with your hands facing each other. Lean forward (as if doing a lunge) while keeping the front leg firmly on the ground and lifting the back heel off the mat.
Next, lean forward with your chest and hips until they are parallel to the ground.
Make a prayer pose by lifting your hands above the ground and bringing them closer to your heart.
Bring your hands forward when you’re ready. Hold the position for at least five deep breaths before returning to the starting position.
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3. Ballet Pose for a Person
This pose necessitates a very flexible flyer as well as sturdy bases. It’s a stunning expression that combines elements of cheerleading, ballet, and yoga. The ballet pose also provides a deep stretch for all participants.
A Warrior can start with just one person hold the position
The second base should align their front toes with the heel of the other base and take a step back into their Warrior position.
The third yogi, like a cheerleading pyramid, steps onto the bases’ thighs one at a time.
The flyer will then turn to face one of the bases and lift their front leg onto one of the bases’ shoulders, supported by their hands.
The other base can assist the flyer in lifting their back leg into the full splits position, with each of the flyer’s shins evenly balancing the weight on the shoulders of the bases.
Breathe, stay engaged, and make necessary adjustments.
Exit the same way you came in.
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4. The Lotus Circle
This is a simple and calming yoga pose to do with your friends. All you have to do is find a quiet place and sit comfortably on your yoga mat, facing each other (making a hexagonal shape with your feet). You could either sit cross-legged or place your right foot on your left thigh while sitting.
Inhale deeply and raise your hands above your heads, making sure you’re in sync with each other. Bring your hands to your knees in the mudra position as you exhale.
5. Back To Back Lotus Pose
Sitting in a back-to-back lotus circle is a variation on this. In this pose, the three partners sit with their bodies back to back and their knees touching. Place your right hand on the legs of your partner on your right and your left hand on the legs of your friend on your left.
Your teammates will follow suit, and this will be your final position. Close your eyes and take a deep breath in this position. Remember to keep your breath in sync and to be completely present in the moment.
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6. Trio Plank Pose is a difficult three-person yoga pose
Before diving into stacked-up planks, everyone can work on perfecting their plank pose (Phalakasana). Before attempting the plank trio, you must be able to hold a solid plank for at least 10-15 full breaths.
Begin with the strongest person as the foundation of the plank tower, holding a firm Phalakasana
The second partner stands up and faces the base’s feet.
Grab a firm hold of the base’s ankles and slowly place the tops of your feet onto their shoulder blades (toes pointed back), keeping the core engaged.
The top partner can then repeat the movements of the second person in the opposite direction.
Everyone should maintain a straight neck and look down or slightly forward.
To release, the top flyer can take one step at a time, and the rest can follow.
7. Triple Downward Dog (Adho Mukha Svanasana)
The downward dog position is a mild inversion with a deep hamstring and shoulder stretch and is one of the most iconic and popular yoga poses. Stacking several down-dog poses on top of each other takes things to the next level and creates an amazing photo opportunity.
One base partner begins in the traditional downward dog position.
The second base turns around and goes into down dog, their hands and heads almost touching (but still a few inches apart).
Take a deep breath and make sure your bases are solid and your hamstrings are as close to the ground as possible (adjust position width as needed)
The other partner (flyer) places their hands on one of the bases’ lower backs and quickly lifts their legs into a tabletop stacked on top of their partners.
To form the 3-dog pyramid, the flyer moves their feet to the shoulders of the opposite base and pushes into down dog pose.
For added stretch, the flyer can lift one leg into a split dog.
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8. Flying Handstand
The flying handstand is one of the most difficult acro yoga positions. However, when done under the supervision of a good teacher, it boosts the practitioner’s confidence like nothing else
Begin with two practitioners sitting in’sukh asana’ or easy pose (seated position) facing each other in a group of three.
The third practitioner should perform handstands upside down in the same manner as the first two. They will, however, rest their palms on the arms of the other practitioners rather than the mat.
Why Should You Perform Yoga Poses in Groups of Three?
Everyone has their own reasons for doing three-person yoga poses. Some people do it because they believe they will learn more about yoga from their partners. Others may enjoy the challenge of challenging poses with other practitioners. Many poses appear impossible to practise without assistance for beginners, which is why yoga instructors form groups of two or three to do them.
Yoga practise alone is enjoyable, but it can become monotonous after a while. Trying new poses in the company of friends is a good way to break up the monotony. Most importantly, doing yoga with your partners connects you in mind, body, and spirit in ways that nothing else can.
Avoiding Mistakes When Doing Yoga Poses With Three People
When practising yoga poses with three people, it is critical to keep a few things in mind. We’ve included them all in the pointers below.
Be patient with the poses. Do not rush into the poses simply because you know how to do them as a solo practitioner. Furthermore, do not try to rush your partners.
Avoid forcing a pose if it appears difficult or painful to you or your partners. Remember that yoga is meant to be therapeutic
Falls are inevitable, especially when practising difficult poses. Use the proper equipment – yoga mats, yoga blocks, and so on – and practise in the presence of a yoga teacher or an experienced spotter to keep yourself safe.
If you’re in a mixed group, avoid inappropriately touching your partners.
FAQ
Mountain pose, Warrior I, Warrior II, and Temple pose are the four pose families in yoga.
The poses in these families are classified based on the position of the feet (and, if you’re upside down, the hands) while performing the asana.
Vinyasa flow and acro yoga are the most difficult for beginners and necessitate the presence of an experienced instructor.
However, whether a person’s yoga practise is difficult for them is determined by their strength and willingness to learn.
There are 84 yoga poses in total, according to ancient texts. Among these, the following are the most common types of poses:
- Poses while standing
- Postures for sitting.
- Back-bending
- Forward folds
- Supine positions
- Inversions
- Side-bending
- Twisting
Vinyasa flow and acro yoga are the most difficult for beginners and necessitate the presence of an experienced instructor.
However, whether a person’s yoga practise is difficult for them is determined by their strength and willingness to learn
When practising three-person yoga, make sure you’re dressed comfortably in appropriate yoga clothing, whether you’re wearing yoga shorts or yoga pants. This is especially important to avoid tangles with your partners’ clothes.
Also, make sure your hair is properly tied so that it does not obstruct your vision. It’s also important to have a good yoga mat to avoid injuries.
Believe in the Process!
Acro yoga is not for the faint of heart. Getting into 3 person yoga poses can be frustrating and confusing, so be patient and laugh at your mistakes. Each position necessitates its own process of refinement and practise over time
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