Yoga Poses for 3: Make practice fun with these asanas

Be it morning or evening, you can practice yoga in your living room anytime. Alternatively, you can join a group yoga class where you will have the opportunity to meet like-minded people. While practicing yoga on your own is fun, you can take it up a notch by doing poses with your friends. Why not invite your partner, friends or family to try yoga poses for three? These poses are not only fun, but also challenging, so be sure to choose experienced partners. Such postures bring pleasure and are also good for the body, hands and feet.

What are 3 person yoga poses?

“Three-person yoga poses consist of three people working together in different roles,” says yoga expert Akhil Gore. Here are the roles of the participants during the yoga poses for 3:

• The base is the one that provides support during the poses and is usually in contact with the ground.
• A flyer performs balancing movements, so the person taking on the role is elevated or supported by a base during various poses.
• A spotter ensures the safety of all participants by offering additional support or assistance in case the other two lose their balance.

“In addition to the physical benefits of each asana, yoga postures for 3 help improve trust, communication and connection between participants,” says the expert.

How to prepare for a yoga pose for 3?

• Warm-up: Make sure all three of you spend 10 to 15 minutes warming up to reduce the risk of injury. You can stretch your body and rotate your wrists, ankles and neck for better flexibility.
• Get in touch: Give clear signals to each other to ensure smooth coordination. Use signs or words when you’re ready or feel uncomfortable during a 3-person yoga class.
• Distribute the role: Define roles (base, flyer, spotter) before starting poses.
• Wear comfortable clothing: Wear comfortable tops and leggings that provide comfort and flexibility. This type of clothing can help you move while doing 3 person yoga poses.
• Build trust: Trust each other as this is the key to mastering 3 person yoga poses.

Yoga Poses for 3: Asanas You and Your Friends Can Do

1. Pyramid pose (parsvottanasana)

• Stand with the triangle facing inward.
• Each person should bend forward from the hips.
• Everyone should extend one leg back, balancing, touching the ground with both hands.
• 3 Participants must hold the pose for a few breaths before switching legs.

If you plan to do 3 person yoga poses, do the pyramid pose as it increases hamstring flexibility and core strength.

2. Triple Downward Dog (Adho Mukha Svanasana)

• The base should be in a standard downward dog position on all fours.
• The second person should place their feet on the hips of the base, forming a second downward dog pose.
• The third person must climb on top of the second participant, creating the final downward dog pose.
• Ensure stability and alignment at every level during a 3-person yoga class.

Triple Downward Dog strengthens the shoulders and stretches the spine. According to research published in Complementary Therapies in Medicine in 2014, this pose also helps increase abdominal muscle strength.

3. Flying Warrior Pose (Vishvamitrasana)

• The base should lie on the back with the legs raised at 90 degrees.
• The flyer should stand near the hips of the base and lean forward, balancing the pelvis on the feet of the base. Arms should be extended, and one leg should be out.
• The supervisor must provide support as needed during the 3-person yoga class.

“This pose is good for improving balance and core stability,” says the expert.

4. Plank of three people (Phalakasana)

• The first participant must form a standard plank position.
• The second participant must place his hands on the ankles of the first participant and his feet on the shoulders of the third participant.
• A third person should support the stack by forming a support board.

Phallakasana can help build arm and body strength. A 2021 study published in Medicine found that plank exercises are effective for developing strength and endurance.

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5. Triangular Tree Pose (Vrikshasana)

• You should all stand side by side, balancing on one leg.
• Remember to join your hands and place the sole of your free foot on the inner thigh of your standing leg.
• Raise your joined arms above your head to complete a triangle.

“This yoga asana can help improve focus and leg strength,” says Gore.

6. Triple Warrior III (Virabhadrasana III)

• All three should stand side by side, each balancing on one leg.
• The free leg should be extended back and the arms forward, maintaining alignment.
• You should all easily support each other by linking your fingertips.

When doing 3-person yoga poses, incorporate this asana to improve leg strength and stability.

7. Three-way bridge pose (Setu Bandha Sarvangasana)

• The base should form a bridge pose with an arched back and feet firmly on the ground.
• The second participant must balance on the hips or thighs of the base in a plank position.
• A third person should carefully balance on the back of the second participant, completing the pose.

Bridge pose can increase back strength and flexibility, so do it if you plan to do 3-person yoga.

8. Child’s group pose (balasana)

• All three should sit in a circle facing inward.
• Remember to lean forward, resting your upper body on the back of the person in front of you.
• All three should relax into the stretch, synchronizing their breathing.

If you want to do yoga for 3 people, include this asana because it promotes deep breathing. It can also promote mindfulness and relaxation, according to research published in Pain Medicine in 2017.

9. Forward Fold (Uttanasana)

• All three should stand in a line with their hands on the back of the person in front.
• 3 participants should slowly bend forward at the hips, keeping their legs straight.
• All 3 should have a deep stretch while maintaining the joint.

If you want to try yoga for 3, this pose will strengthen your hamstrings and spine.

10. Triple Cobra Pose (Bhujangasana)

• During three-person yoga, all participants must lie on their stomachs in one line.
• Hands should be placed one on top of the other for support.
• Simultaneously, participants should raise their chests into a cobra pose while maintaining alignment.

“Performing the cobra pose with three people can deepen the stretching of the spine,” says the expert.

Who should avoid yoga poses for 3?

3-person yoga poses can be helpful, but avoid them if you:

• There are wrist, back or shoulder injuries.
• You are pregnant, as these positions can strain your body.
• Lack of basic flexibility or physical strength.
• Struggle with balance, which can increase the risk of falling.

Yoga postures for 3 is more than just a fun activity. They are about trust, unity and attentiveness. They improve physical health by creating lasting bonds with the people who participate in them.