Yoga isn’t just a solo practice—it can be a social experience too! For those looking to deepen their bonds with friends or family, three-person yoga poses, or “acroyoga” and “tri-yoga,” provide an exciting way to connect while building strength, balance, and coordination. Practicing yoga in groups also adds elements of trust and communication, making it a unique blend of physical activity and interpersonal connection.
Here’s a guide to help you get started with three-person yoga, including some popular poses and tips on how to practice safely.
Benefits of Three-Person Yoga Poses
Practicing yoga in a group of three has several unique advantages:
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- Enhances Communication: You’ll need to coordinate movements and communicate with each other to stay balanced.
- Builds Trust: Certain poses require relying on others for support, helping to build trust and a stronger connection.
- Improves Balance and Core Strength: Three-person yoga pushes your balance to new limits and strengthens your core.
- Adds Fun and Creativity: Tri-yoga poses are challenging, fun, and often visually impressive, creating a memorable experience for all involved.
Essential Safety Tips
Before diving into three-person yoga poses, keep these safety tips in mind:
- Warm Up Properly: Make sure all participants do a light warm-up to prevent injuries.
- Assign Roles: Typically, each pose involves a “base” (provides support), a “flyer” (the person lifted), and a “spotter” (ensures safety and assists in balancing).
- Take It Slow: Start with simpler poses and progress to more challenging ones as your strength and coordination improve.
- Focus on Communication: Ensure all participants are on the same page before and during each pose.
Top Three-Person Yoga Poses to Try
1. The Triple Plank
Description: This powerful pose involves stacking planks on top of each other. It’s a great pose for building core strength and stability.
How to Do It:
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- The first person acts as the base by getting into a strong, stable plank position on the floor.
- The second person places their feet on the base’s shoulders and their hands on the ground in a plank.
- The third person carefully places their feet on the second person’s shoulders and holds their plank.
- Remember to communicate, adjust for comfort, and hold the pose for a few breaths.
2. The Triple Downward Dog
Description: This variation of the traditional Downward Dog allows three people to form a supportive triangle of balance and flexibility.
How to Do It:
- The first person goes into a Downward Dog, forming a strong base.
- The second person places their hands on the floor a few feet away from the base’s hands, then carefully places their feet on the first person’s lower back.
- The third person repeats the same move, stacking their feet on the lower back of the second person while keeping hands on the floor.
- The result should be a gentle cascade of Downward Dogs, forming a balanced structure.
3. The Flying Superman
Description: This pose creates a beautiful and stable visual with two bases on the ground supporting the flyer in a “Superman” position. It requires coordination and trust between all participants.
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How to Do It:
- The two base partners lie on their backs, head-to-head, with their legs raised at a 90-degree angle.
- The flyer then lies horizontally on top of the bases’ feet, spreading their arms to the sides like Superman in flight.
- The bases provide steady support for the flyer, who should engage their core to stay balanced.
- Hold for a few breaths and then gently release.
Wrapping Up
Three-person yoga poses are an exhilarating way to build trust, develop strength, and enjoy a unique yoga experience with friends. With each new pose, you’ll gain not only physical benefits but also a deeper bond with those around you. Remember, the journey is as important as the final pose, so take your time, laugh off the wobbles, and celebrate each small success along the way. Happy tri-yoga!
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