Three Person Yoga Posses

Three-person yoga positions are the most acceptable method to stretch and connect with your friends and family members. Flexibility, balance, and coordination are all enhanced due to this fun and effective workout for three individuals at once. Three-person yoga can be done in various ways to discover the appropriate posture for your group. Whatever your skill level, three-person postures are an excellent way to connect with friends and family while getting some exercise.

What Is Acro Yoga?

Yoga, acrobatics, and gymnastics all come together in a fun way in acro yoga. Aside from its uniqueness, this type of workout has several advantages, including the possibility of fun and a sense of accomplishment.

Acro yoga is all about learning to lift and be lifted by your fellow yogis, so you’ll put your balance, communication, and collaboration skills to the test as you employ your body in sync with your other yogis, fostering new levels of trust with whoever you choose to practice with.

Acro Toga: Do’s And Dont’s

Just because you’ve done yoga with two people before doesn’t mean you’re ready to take on acro yoga head-on. Here are some things to think about as you start.

three person yoga posses
three person yoga posses


You should, however, wear clothing that is both form-fitting and breathable. Make sure your partners can balance you properly by removing any loose garments.

Keeping a positive outlook will aid your efforts, as will practicing mindfulness. Having other people rely on you can make you feel overwhelmed, so put your reliance on yourself.


Acro yoga can be broken down into multiple levels. To avoid injuring yourself further than you can bear, begin with simple poses. Then you can begin to work your way up to the next level.

The Basic Rules In Acro Yoga

Each posture and stance style has its requirements for the three-person group. As a result of these prerequisites, individuals are assigned specific vital duties and roles, and they then align themselves to begin practicing acro-yoga posture techniques.

The essential tasks and responsibilities of the members of the group;

  • Base

There’s no wiggle room for error when it comes to the base. The trick to lifting another person is to maintain your legs and arms “bone-stacked” rather than relying solely on brute strength (perpendicular to the ground).

Instead of requiring a great deal of strength, this method allows the Flyer’s weight to be transferred to the floor via the bones. This can be done by foot or hand, depending on the Flyer’s preference.

  • Flyer

The Flyer… flies! The Flyer flies into the air in various stances while standing firmly on a solid foundation. To be a Flyer, you must have a solid foundation built on trust and balance.

Once both bodies have found each other organically without using any words, the Flyer maintains a steady verbal connection with their base.

  • Spotter

“Safe landings” will be taken care of should you lose your footing. Even if you’re a seasoned Acro Yoga practitioner, it’s best to have a friend watch you as you practice.

As long as no one is wounded, the spotters will be standing by the base and the Flyer, and their only goal is to keep everyone safe (besides giving some valuable suggestions from an external perspective).

Beginner 3 Person Yoga Poses

Starting is a must for everyone. If you’re interested in acro yoga, the following positions are good to start.

1. Spotted whales in a two-person pose

The Flyer’s upper thoracic spine should be able to bend backward in this stance. To keep the Flyer and the base in sync, a spotter must relay information between the two.

2. Pose with a dog and L-shape group going downwards

If you’re a flyer, you’ll want to get into a downward dog with your hands on the ground and your toes on top of the hips of your base partner. It works the hamstrings of both the baserunner and the Flyer as a bonus.

3. Lord of the Poses in Dancing

For this one, the base and Flyer are indistinguishable. Taking turns on each other’s shoulders, each participant assumes the lord of the dance position. It’s a good idea to use it to warm up.

4. The Whale Pose for Two People with a Spotter

It requires a yogi, Flyer, and spotter for this posture to work.

Yoga beginners can begin by lying on their backs, ensuring their lower backs are firmly pressed to the floor. The foundation yogi can prepare for the flyer balance by bending their knees to 90 degrees above the hips.

The flying yogi stands at the top of the base’s head when they look up, his back to them. When the Flyer flies, the base yogi tightly holds his ankles. It’s a classic flier-to-base yogi pose. The Flyer leans back, and the base yogi places heels on top of the shoulders and toes under the Flyer’s shoulder blades for support.

As the base yogi lifts the Flyer off the ankles, the flying yogi can extend their arms and lean more into the posture.

The spotter suspends their hands around the Flyer’s waist as a safety precaution.

Intermediate 3 Person Yoga Poses

Intermediate poses can be attempted once you’ve mastered beginner poses and have gained trust in your training partners.

three person yoga posses
three person yoga posses

1. Plank Position

The base assumes a conventional plank stance, while the base supports the Flyer. The Flyer’s feet should rest on the shoulders of the base.

2. Goddess Trio

This is a great way to improve your blood flow and posture simultaneously. Before beginning, make sure your hamstrings are well stretched. The goddess position is the starting point. A third yogi is needed to keep the legs of the other two yogis steady.

3. Downward Dog Pyramid Pose

All three participants must hold the downward dog position to complete this move, with one person balancing on top of the other two. Ideally, the person at the group’s top should be the smallest.

4. Lay Trio

There are two bases and one Flyer needed for this posture.

In this position, the heads of both bases are in contact, with their hips facing in opposite directions, and they can rest comfortably on their backs. The legs of each base can then be extended upwards, allowing the feet to flex.

They can bend their knees for the Flyer to get into position once they feel more secure.

The flier’s neck will feel supported with their shoulders pressed on the base. Once the Flyer has engaged their core, they can next extend one leg at a time, hooking their toes into the base’s toes.

They then extend their legs to create a straight vertical line with the Flyer.

Benefits of 3 Person Yoga Poses

Three-person yoga positions offer numerous advantages. Here are our top four favorites:

  • Bonding

Trio acro yoga is an excellent opportunity to connect with your partner, friends, or family members. Even coming to yoga classes with strangers has led to unique new relationships, which I had no idea would happen!

Trio acro yoga can be practiced with children by their parents. A child’s confidence and connection are boosted by the encouragement and support they receive from you while attempting exciting flying positions, regardless of the child’s age. In addition, lifting children into the air is far easier than lifting adults.

  • Communication

As opposed to practicing yoga alone on a mat, acro yoga requires practitioners to communicate with each other. To ensure that everyone is on the same page regarding the asana’s orientation when executing any three-person yoga pose, everyone must communicate clearly.

Through this process, the trust between yoga partners is built. “Hey, could you adjust your foot to the right?” You have to be at ease. Maintaining a solid core and engaged arms can also be a helpful reminder to fellow yogis.

  • Strengthening Yourself

It is not unexpected that three-person yoga positions require more strength than regular yoga. Strength and flexibility are improved because you’re lifting much heavier loads with each repetition.

You’ll quickly learn that you need to be more involved and adaptable than in a solo effort if you’re a flyer. You’ll most likely be sore from working up a sweat the next day.

  • Fewer backaches and more mobility

The remarkable health benefits of inversions are undoubtedly familiar to you. Like aerial yoga or poses in a yoga swing, many acro yoga postures extend your range of motion beyond what you would be able to accomplish on a yoga mat.

Increased muscular and symmetrical growth can be achieved because you’re bearing more than your body weight with each repetition of the exercise.

Even if you’re a flyer, you’ll need to be more involved and flexible than if you were working by yourself all the time. Your muscles will be hurting the next day from all the sweat!

  • Improved range of motion and reduce discomfort in the back

The health benefits of inversions are numerous, as you’ve no doubt heard. As with aerial yoga and 3-person yoga swing positions, many acro yoga postures allow you to stretch far further than on a mat.

Tips for 3 Person Yoga Poses

During collaborative sessions of three-person yoga poses, you should be peaceful at your best.

three person yoga posses
  • It’s essential to start with clean and neat feet because the postures call for them to be nearby.
  • As a result, one should avoid stepping on the other’s muddy feet.
  • You can avoid becoming tangled up in each other by wearing clothes that fit correctly.
  • Furthermore, it is advised to steer clear of textiles having a glossy, modern appearance.

“Down” is a command that should be used whenever the flayer intends to descend, as it will prompt the base and supporting candidates to prepare their posture.


1. What are three easy yoga poses?

Yoga for Beginners: 3 Simple Poses A. Downward-facing dog A. Downward-facing dog Downward dog is a yoga pose that strengthens the upper body, relaxes the spine, and… Two-needle spinal twist The chest, shoulders, and back can all relax and open up in this basic yoga pose for beginners. A third game, Warrior II, was also released.

2. What yoga position is also known as the three poses?

Pose That Is Inappropriate If you’re looking to increase strength and get your body ready for the next stage in the sequence, then Awkward Pose is the pose for you.

3. What is the most challenging yoga pose ever?

Even though handstand is one of the more challenging asanas, separating the legs makes it tougher. In summation, The physical aspects of each yoga asana are not as simple to grasp as they first appear to be. Some yoga poses are quite challenging to perform. They’re all problematic, whether the wheel pose, headstand, or handstand.

Also Read: Should You Do Yoga Before Or After A Workout?

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