Basic 3 person yoga poses for beginner acros
When it comes to yoga, three is never a crowd.
Although yoga started out as a solo practice with just one person and their yoga mat, it has evolved over the years into a versatile activity that almost anyone can join in on.
And now, you can even add a third person to the mix with 3 person yoga!
As the latest craze to hit yoga retreats and studios around the world, trio yoga is a motley of gravity-defying acro poses, rejuvenating stretches and lots of laughter with two of your closest friends or even the kids!
Whether you’re tired of being the third wheel or simply want to deepen your practice in a fun and exciting way, these 3 person yoga poses are guaranteed to be a good time for everyone.
What is Acro yoga?
Imagine throwing together gymnastics, acrobatics and restorative yoga poses into one style, well, that’s Acro yoga.
This unique combination of yoga and acrobatics is very different from the common styles we see in studios. For one, you can’t practise this style alone.
Acro yoga usually requires two people to perform: one as the flyer and the other as the base.
There can also be a spotter who acts as a supportive safety net and coach, helping the pair maintain lateral balance and catching the flyer if they fall.
The base lies flat on the yoga mat with their legs and arms extended up towards the sky, while the flyer balances atop with their core engaged.
The pair then perform gravity-defying poses, twists and turns that demand a great deal of strength, balance, flexibility, and of course, trust.
Although Acro yoga positions often involve two people, many can be practised with three yogis.
With three people, the roles can change depending on the move.
Sometimes, two people can be the base while one person tumbles in the air, and other times there are two flyers balancing atop a very strong and sturdy base.
The most important rule to remember when attempting challenging acro yoga positions is to trust your partners, take it slow and just have fun!
Benefits of 3 person yoga
We know that practising yoga solo offers many amazing mental, physical and emotional health benefits, but what about trio yoga?
While solo yoga is more of an intimate practice with the self, practising yoga with three people allows yogis to step out of their comfort zones and develop lasting connections with others.
Here are a few other ways three person yoga can elevate your practice, friendships and life.
Whether balancing in the downward dog pyramid pose or grabbing your toes in the trio dancer pose, three people yoga seriously tests your flexibility.
Unlike traditional Hatha yoga, three person yoga encourages practitioners to push much deeper into challenging positions and stretch parts of their body that they normally couldn’t alone.
With this extra weight and support, you’ll be able to reach past your limits, and after some time, your yoga skills and overall range of motion will improve.
Builds core strength
What acros don’t tell you is what an absolute ab workout 3 person yoga is.
In trio yoga, you’ll not only carry your own bodyweight but your yoga partners as well, all while maintaining balance and top form.
As the base, you’ll have to keep your core engaged throughout to ensure your partners have a solid platform to tumble, twist and balance on.
Flyers also work up a sweat as they pretzel their bodies in the air with only one or two legs for stability.
As your core strengthens, you’ll also experience less upper and lower back pain which is essential for those who sit at a desk all day.
Bolsters bonds, trust and communication
One of the best parts of practising yoga with three people has to be the unbreakable bonds you form with your best friends, family and even complete strangers.
Communication and trust are key to any healthy relationship, as well as Acro yoga.
In an acro class, you’ll learn how to communicate with your partners using a few verbal prompts, hand gestures or even eye movements.
Like partner yoga, trio yoga is quite an intimate experience. You’ll learn how to flow from one asana to the next, synchronising your breath and body movements with your partners.
And even if you fall, pull a funny facial expression, or pretzel yourself in the strangest position, your partners will be there to pick you up and laugh with you.
Lastly, 3 person yoga poses are an excellent confidence booster.
Whether performing the downward dog pose with your friends or embarking on a group yoga retreat, this style of yoga will push you out of your comfort zone like never before.
With your partners there to support and encourage you, you’ll have the courage to attempt daring poses without fear. This will build confidence both on and off the yoga mat.
Beginner-friendly 3 person yoga poses
Practising yoga with three people is a serious challenge.
Unlike traditional yoga poses, you’ll be expected to perform tricky manoeuvres in mid-air or on the ground with not one but two other people.
If you’re just finding your feet in acro yoga, or simply want to bond with your three best friends, there are many beginner-friendly 3 person yoga poses you can master.
You can take part in a three person yoga challenge online, join a group retreat and bond with your besties, or simply roll out a yoga mat or two and try out these fun-filled acro yoga poses.
Back-to-Back Lotus Circle
Find a comfortable seated position on the yoga mat with your bodies back to back and knees touching.
Take a deep breath in and bring your hands up overhead.
On exhale, place one hand on the leg of the partner to the left, and the other hand on the partner to the right.
Feel your back lengthen and chest fully open as you settle into the lotus position circle.
You can sync your breath or simply close your eyes and be in the present moment.
Triple Forward Fold
Stand upright on your mat with your backs firmly against one another.
Inhale and reach your arms up to the ceiling, feeling a stretch in your spine, neck and shoulders.
As you exhale, hinge at the hips and gently fold forward, releasing one vertebrate at a time.
Once you reach your limit, you can grab onto your toes or hold hands with your partners.
Breathe here for a moment and then rise the same way, remembering to keep your core engaged and back straight.
3-Way Dancer Pose
Stand in a circle facing your partners.
When you’re ready, bend your right leg back, shifting your body weight onto the left.
Reach the right arm back to meet your leg and grab your ankle firmly, lifting it up towards the sky.
As you extend your leg up, lengthen your arms to the centre and grab ahold of your partners’ hands for extra support.
Take a few deep breaths here and feel your body stabilise and stretch.
Trio Warrior III Pose
Start in mountain pose with your bodies facing one another, a metre or two apart.
Inhale and bring your arms overhead.
Then as you exhale, drop your arms to the centre of the circle one at a time and lift your right leg in line with your arms so that your body forms a T-shape.
You can rest your arms on top of one another or interlock them for additional support.
Engage your core and sync your breath with your partners.
Return to the mat and repeat on the other side.
Downward Dog L-Shape Pose
Practising the downward dog position with three people is a bit tricky.
If you have experience in trio yoga, you could try the flying downward-facing dog or the downward dog pyramid pose. But the L shape group pose is best for beginner acros.
This is still a difficult pose, so don’t rush it and remember to communicate with your partners if you feel unsteady.
For this yoga pose, the partner with the strongest core will position themselves at the front of the mat in the half-dog pose.
The next yogi will stand with feet on opposite sides of the base’s arms. They will then fold forward and place their hands on the mat, slowly bringing both feet up to the first yogi’s back in half L.
The final partner will follow a similar sequence, except their back will be in line with their arms in a full L shape.
Once comfortable, apply a bit more pressure to your partner’s back, helping them push deeper into the stretch.
Yoga is always better shared.
Whether practising these 3 person yoga poses with your closest friends or joining a solo yoga retreat and sharing this experience with others, this unique style will elevate your practice in new and exciting ways.
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