Yoga Poses For Three People Doing Acroyoga (Easy, Intermediate, and Challenging Poses)

Yoga is becoming a worldwide phenomenon in the field of exercise and workouts. You don’t need expensive equipment and membership, like in gyms, to keep you updated on various techniques. Even three people can do yoga poses in the comfort of home and outdoors.

It is fun doing yoga even if you are solo? But having three people doing the same thing is more exciting and quite fascinating. The Acroyoga had been around for quite some time, where two yogis try to mingle and synchronize moves mimicking some acrobats.

But adding a third person makes the yoga sessions more sensible. So, are you convinced that 3-person yoga is impossible? Maybe not!

In this article, we will tell you about many yoga poses for three people. The write-up also includes the easy, intermediate, and challenging (hard) poses where you can base your exercise. Each pose has step-by-step instructions. 

What Is Acro Yoga?

The acro yoga or acroyoga is a mix of three traditional exercises and body therapy, namely:

  • Acrobatics
  • Yoga
  • Thai massage

With these combinations of traditional exercises and body treatment, yoga enthusiasts established a more friendly method. Acroyoga becomes a form of partner yoga with a lot of lifting with partners, but with healing traits of a massage. 

Years ago, it was a common sight to see two people do balancing and other yoga poses together. But in recent years, the development of 3-people acroyoga has evolved to incorporate yoga with acrobatics and gymnastics. However, one or more yogis may perform acroyoga at the same time.

There are three primary roles in acroyoga that the participants do: base, flyer, and spotter. Know more about them below:

1. Base

The base is an individual who is frequently in contact with the ground or floor. The person makes contact with the surface on the entire back, butt, or torso. The flyer may have skin contacts with the base on the feet, waist, hips, hands, or lower abdomen.

The base feet are mostly placed on the flyer’s groin, hips, and other body parts to complete a pose. Their hands often form handholds or grasp on the shoulders. But most of all, the base supports the flyer with stable bones and balancing skills for maximum stability.

2. Flyer

The flyer is the one who moves in different positions that are frequently above the ground. A flyer should also have balancing skills, core strength, and lots of confidence.

3. Spotter

As the name suggests, a spotter is the one who spots the objective view of the duo. The spotter also helps in assisting the partner in realizing the pose. However, not all 3-person poses have a spotter. Some three-people poses may have a base with two flyers or two bases with one flyer.

Begin With Easy Poses First

To keep you and your partners in sync with each other, start with easy poses like the positions below:

1. Lord of the Dance Pose 

This position is one of the simplest postures for 3-person yoga poses. The pose is for strengthening the hips, back, glutes, and tendons.

Instructions with steps:

  • Start the pose with the three people standing in a triangle. Let the right hands touch each other at the center.
  • Lift the left foot (all persons) while the right stays on the ground. When lifting the left foot, it must form a 90-degree angle with the left hand and hold the left foot.
  • Maintain the pose as long as the group can.

2. 2-Person Whale Pose with a Spotter

The 2-person whale pose is one of the easiest ways in transitioning to a three-people acroyoga pose. In this position, two yogis will do the poses while the other one acts as a spotter. The spotter could help in balancing the posture or achieving the needed form.

Instructions with steps:

  • Start the pose with the flyer facing against the base with the feet framing the base’s neck. 
  • Let the base grips on the flyer’s ankles while placing the feet on the flyer’s shoulder blades. The pose will allow the feet to support the flyer’s spine.
  • Once the position is stable, the base can start lifting the flyer’s legs from the mat by grabbing them with two hands.
  • The yogis may communicate by talking and deciding how long they will hold on to that pose.

3. 3-Person Plank Pose

This pose is the position of three yogis executing planks on top of each other. Aside from improving balance, the posture can tone the arm muscles.

Instructions with steps:

  • The pose starts with the base on a plank position.
  • The first flyer should do the plank pose on top of the base, while the second flyer follows suit.
  • The two flyers should keep their weight balanced with their feet resting upon the shoulder blades of the one below them. 
  • Moreover, the flyers’ hands should grip softly from the ankles of the persons underneath them. Hold this position as long as you can.

4. Downward Dog & L-Shape Group Pose

The pose is a typical downward dog poses times three! The posture stretches the leg muscles and creates space between the shoulder and the vertebrae.

Instructions with steps:

  • Start with the base on a downward dog position.
  • Then, let the first flyer do a half-dog (in a half L-pose), but the ankles must rest on the base’s backside.
  • Let the second flyer do the same pose but in full L-shape. This time: placing the ankles on the first flyer’s backside. Keep the palms flat on the floor while the fingers spread out.
  • Hold unto this position as long as the group can.

Watch the Acro Yoga Poses for Beginners:https://www.youtube.com/watch?v=lkcg3w7gsms

Intermediate Yoga Poses For Three People

These are the transition poses that shift the group from easy postures to not-so-hard positions. The poses may be strenuous for some if they fail to communicate appropriately.

1. Down Dog Pyramid

This pose requires two bases and a flyer. The position is too easy for long-time yogis but might need more balancing skills for beginners. Moreover, all the yogis will perform the downward facing dog to create a pyramid.

Instructions with steps:

  • Start with the two bases doing the downward-facing dog with their heads and hands closer to each other. The two bases will form the letter ‘M’ with their bodies.
  • The flyer makes balance on top of the two bases by putting her palms on the upper backside of the first base. The feet of the flyer must land on the upper buttocks of the other base. Once the flyer makes a stable balance, she can lift one leg until fully stretched.
  • The group may hold the pose as long as they can.

2. A variation on Throne Pose for 3 People

The setup requires two flyers and a base. The pose is a level-up throne pose.

Instructions with steps:

  • Begin with the base lying on his back with the two legs raised and the arms spread on the floor.
  • The two flyers then sit on the meatiest part of their hips on each sole of the base. While doing this, they should grab each other’s wrists with their hands.
  • To maintain more balancing on top of the base, the flyers must wrap their legs into the base limb. The flyers can gently pull or push each other arms to keep them in place.

3. Foot-to-Hand and Throne Pose Combo

Although the foot-to-hand pose is a fundamental yoga pose, it requires skillful balancing and forelimb muscle strength. 

Instructions with steps:

  • Start with the base lying on the back with all limbs raised straight up. 
  • A flyer sits on the soles of the base. The other flyer stands on the raised palms of the base. The flyers can do the balancing one at a time.
  • Once the flyers are comfortable in their position, they must raise their hands at shoulder level to maintain balancing. The group can stay on this pose as long as they can.

Challenging 3-Person Yoga Poses

The challenging acroyoga poses require lifting and balancing several feet above the ground. So, your group should be aware of the risks. But practice makes perfect, indeed! Here are some of the most challenging poses.

1. Double Plank Press

The double plank press requires two flyers and a base. It is recommendable to have a male base.

Instructions with steps:

  • Start with the base lying on the back with all feet and hands raised straight.
  • A flyer balances on the base hands, touching the flyer’s waist. The other flyer does the same on the base’s feet.
  • The flyers’ arms should stretch out (in a T-shape) to maintain balance.
  • The flyers could move their arms to keep the balance. 

2. Double Front Plank

This pose is harder for the base. The base will use one hand and one foot each to balance the two flyers. But there is a technique. Read the steps carefully!

Instructions with steps

  • The base will start like the pose on the double plank press.
  • The flyers will each balance on the base foot on the edge of their waist. Their hands press down on the palms of the base. The base, in turn, pushes hard to maintain the balance.
  • To enhance the balancing, the flyers should wrap their free hands around each other’s waists. It will make them one solid platform while they compress their bodies.

3. 3-Person Flying Plank Press

This position is a variation of the plank press. The pose requires a flyer and two bases.

Instructions with steps

  • Start with the first base lying on his back while the arms spread wide and the feet raised.
  • The second base leans on the first base’s soles while he carries the flyer with his two hands on the front waist. The feet of the second base should be at least a meter away from the first base’s butt.
  • The flyer can spread her arms to maintain balance.

4. Flying Downward Facing-Dog

The pose will require two of the bases and a flyer.

Instructions with steps

  • The bases start in crouching poses while holding the flyer on four limbs. 
  • Once the holds are stable: the bases slowly raise the flyer into the air.
  • At the peak of the pose, the flyer will assume the downward-facing dog position while elevated several feet above the ground. 

5. Front plank with a vertical flyer

This pose is a variation of the fundamental front plank for 2-person yogis.

Instructions with steps:

  • A base and a flyer start with the fundamental front plank position.
  • The second flyer will stand on the first flyer’s butt and try to balance her.
  • Once the balancing is stable, the third person may raise her hands to stabilize the pose.

6. Flying Handstand

The pose needs two bases and one flyer to execute the basic handstand posture about three feet above the ground. It is either all-male or all-female yogis who can do the position. Mixed-gender is also an option.

Instructions with steps:

  • The posture starts with two yogi bases making the opening easy chakra pose (Sukhasana) but facing each other.
  • One base will put her hands on the other base’s shoulder blades. The latter will assist the flyer in doing the handstand position.
  • The left base will support the flyer’s shoulder bones while the latter keeps her palms on the base’s shoulder blades. The yogis’ arms will form a triangle to stabilize the pose.

Conclusion

You might find acro yoga is more about physical strength than meditation and proper breathing. But these group poses, especially the yoga poses for three people, create more harmonious relationships among practitioners.

So, next time your group meets for another yoga session, maybe you can consider doing the 3-person yoga poses. 

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