by Susan T.
Yoga is a broad set of disciplines and practices, be it physical, spiritual, or mental, and is an ideal way of commencing your day with positive vibes and a better mood.
However, you don’t necessarily have to practice in solitude to be zen. Acro yoga is a joyous and reviving practice that combines archaic yoga exercises with Thai massaging techniques and acrobatics. Unfortunately, while acro yoga for two or three people is relatively common, there are few prominent 4 person yoga poses. But don’t worry! If you are looking for some creative asana to create with a group of four, then continue on reading!
Acro yoga, which is also referred to as partner yoga, is a fusion of yoga and acrobatics, hence the name Acro Yoga. This healing method rejuvenates you physically while concurrently consolidating your emotions and sentiments.
This contemporary practice mixes the historical knowledge of yoga with the artistic dynamic acrobatic workouts between multiple individuals. For example, many might link acro yoga with couples’ yoga, during which one lies on the back while the other person balances them on their feet. These two-person poses can be modified to create endless poses involving several yogis.
This makes acro yoga an enthralling, engaging, and pain-alleviating activity with many benefits, as mentioned below.
Unlike the traditional forms of yoga, performing Acro Yoga does not feel like you have a bubble around your yoga mat. Instead, Acro Yoga bursts this bubble allows you to interact with people while simultaneously promoting your health.
Similar to solo yoga, group yoga can help relieve stress and aids in better mental health. The diverse physical and respiratory practices help sync the motion and breath of the yogis, resulting in a “flow-state,” which is beneficial for your mind and makes you more attentive, peaceful, and present.
However, the additional bonus of acro yoga is that it is an exciting way of socializing and helps build relationships outside your regular circle. When multiple people come together to perform a challenging pose, their friendship strengthens, and they become more open with one another.
Contrary to the typical silent experience, group yoga includes lots of chatting and talking. The team effort required in surviving an asana drastically refines your communication skills and helps you express your needs better.
Therefore, acro is a great way to practice tolerance and to resolve conflicts between your friends or family. You would be surprised to see how easily you can express yourself and your sentiments, both on and off the mat. As the saying goes, “friends who acro together, stay together.”
From the physical aspect, group yoga is an ideal way of reducing lower back pains by allowing you to stretch your torso in ways you can’t do on your own. The “Super Yogi” exemplifies this pose that soothes the flyer and base’s back, hips, and spine.
Beginning your acro yoga session is just a matter of rolling out your yoga mat in an open area and diving in. Don’t forget to have some spotters well-versed in acro yoga to ensure the safety of newbies and to teach you more in-depth positions.
If your practice space contains anything confining or breakable, remove it first-hand. Practicing acro yoga outdoors, preferably on grass, is often deemed one of the most favorable settings. However, any local studio with a large spacious area and proper equipment will work fine to get you started.
Lastly, it is significant that you delve into your yoga session with an optimistic attitude and a joyful heart. Don’t shy away from attempting awkward poses or from your not-so-elegant falls. After all, acro yoga is all about having fun and unleashing your inner child!
Like every other workout, warming up before your acro yoga session is essential. It helps loosen you up and get your muscles ready for all the forthcoming stunts. Drilling on some Savasanas, Sun Salutation, or Cobra Pose with your partner is perfect for getting you all charged up.
Acro yoga is an intimate experience where getting comfortable with your yoga partners is as crucial as getting pleased with your location. In addition, it requires warming up to your fellows’ energy and touching.
To get relaxed and comfy around your yoga partners, begin with easy yoga poses like cooperative stretches or a few sets of pranayama breathing to familiarize yourself with your partners’ skill level, breathing, and responsiveness.
Before experimenting with the more advanced four-person yoga poses, opening your session with the basics is reasonable. A great example of this is the classical Basic Flying or Front Bird Pose.
In this, the base lies down on its back and rests its hands horizontally on the surface. At the same time, the flyer puts their toes up until the fingertips of the base. The base then positions its feet on the flyer’s hip while connecting the flyer’s hands. As the base hoists the flyer up, the flyer maintains the plank position, and when you feel safe about the pose, you can slowly let go of the hands.
Once you have given a shot to these fundamental flying poses, you are prepared to partake in some coordinated poses. Be it the easy downward dog, whale pose, or stacked plank, below are some inventive and fun poses to try with a group of four.
There is no hard and fast rule over the number of people joining this activity. Acro Yoga is exceptionally versatile and, thus, can be modified to deliver a quadrupled experience. Several bases, flyers, and spotters can be utilized in creating easy poses for 4 persons.
Acro yoga has become exceedingly popular in the past few years. Yet, not every studio teaches this distinct skill. But worry not, since social media is filled with many online tutorials and pictures to help you recreate your favorite pose.
Planks and tree-pose are one of the first poses you learn in yoga, but how about doing these ananasses with your friends by your side?
Here is another challenging one to try with your mates!
You can also add another person or two onto the top once you get confident enough to create an out-of-the-box quadruple plank pose.
Feel confident enough to attempt the professional ones? Before trying these positions, make sure you trust your partners to provide a solid base.
The yoga of current times is nothing like the age-old practiced technique, as there are different poses for single person, 3 or 4 person yoga poses. Contemporary yoga is not only an isolated, or two people experience; in truth, it can involve your entire family or your large friend circle!
Four-person acro yoga is far more attainable than it looks. Once you grasp the basics of steadying and balancing, the numerous prospects for quadrupled acro yoga open the door to an entirely new realm of laughter, creativeness, and a refreshing workout.
About Susan T.
Susan T. is an internationally celebrated yoga teacher, but to her, it all started with a very basic motivation: she just really wanted to be able to touch her toes. Susan has come a long way since then- she now regularly leads yoga teacher trainings and workshops all over the world, and has been featured in Yoga Journal, Mantra Yoga, San Jose Mercury News / Health, and more. But Susan will tell you that her simple quest for flexibility has led her to so much more than just touching her toes.