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Best 3 Person yoga poses for Beginners

by Shah Nawaz
3 person yoga poses


Three person yoga, also known as tri yoga or acro yoga, is a form of yoga that involves three people performing poses and movements together. It is a fun and challenging way improve balance, strength, flexibility, and coordination. Three person yoga can also foster trust, communication, and teamwork among participants. This article will introduce some basic concepts and tips for practicing three person yoga safely and effectively.

What is 3 person yoga?

When 3 person practice yoga poses together, one person serves as the base, one as the flyer, and one as the spotter. 3 person yoga, commonly referred to as acro yoga or a trio, combines gymnastics, yoga, and acrobatics. Improve your communication, trust, balance, strength, and flexibility while doing 3 person yoga with your significant other, friends, or family.

Benefits of 3 person yoga for beginners

Yoga is a discipline that can enhance your physical, mental, and emotional well-being. It may also be a creative and entertaining approach to strengthen relationships. One of ways spice up your yoga routine is try 3 person yoga, also known as triyoga or acro yoga. This involves performing poses with two other partners, usually one base, flyer, and spotter. The base supports pilot with their hands and feet, flyer balances on ground and performs various shapes and movements, and spotter ensures safety and alignment. 3 person yoga has many benefits, such as:

It builds trust and communication skills

You must coordinate with your partners, listen to their cues and feedback, and respect their boundaries and abilities. This can enhance your interpersonal relationships and foster a sense of teamwork and cooperation.

It challenges your body and mind

You must engage your core muscles, balance, flexibility, and coordination execute poses. It would be beneficial if you could maintain your composure, breathe, and focus in stressful circumstances. Your level of mental acuity, mental strength, and energy levels may be improved by this.

It adds variety and fun your practice. 

You can explore new poses, movements, and transitions impossible in solo or partner yoga. You can also express your creativity and playfulness with your partners. This can make your practice more enjoyable, stimulating, and rewarding.

Yoga Poses for 3 person: Warm up

Here are some easy yoga poses for 3 person:

Back to Back Lotus

Back to Back Lotus

This pose is a warm-up pose that helps you connect with your partners and align your breathing. You sit back to back with your partners in a lotus position, with your legs crossed and your feet on top of your thighs. Your hands are on your knees, and you’ve closed your eyes. You breathe deeply and synchronize your breaths with your partners.

Triple Forward Fold

Triple Forward Fold is a variation of Standing Forward Fold (Uttanasana) that involves crossing one leg over other and folding forward from hips. This pose stretches hamstrings, calves, lower back, and outer hips. It also helps calm mind and relieve stress.

Practice Triple Forward Fold; start in Mountain Pose (Tadasana) with your feet hip-width apart and your arms by your sides. Shift your weight your left foot and lift your right foot off floor. Cross your right leg over your left leg and place your right foot on floor several inches away from your left foot. Your legs should form an X shape.

Inhale and lengthen your spine, exhale, and fold forward from your hips, bringing your torso towards your legs. You can bend your knees slightly if you feel too much tension in your hamstrings. Bring your hands floor or hold onto your ankles or shins. Relax your head and neck, and let gravity pull you deeper into a pose.

Hold for a few breaths, then inhale and slowly rise up Mountain Pose. Switch legs and repeat on other side.

Easy Yoga Poses for 3 Person

Here are some easy yoga poses for 3 Person:

Triple Warrior III

Triple Warrior III

This pose is an easy pose that tests your balance and coordination. You stand in line with your partners, holding each other’s hands or shoulders. You lift one leg behind you and lean forward, forming a T-shape with your body. You keep your hips level and your spine straight. You gaze at a point on floor for stability.

3 Way Lord of the Dance (Natarajasana) Pose

3 Way Lord of the Dance

3 Way Lord of the Dance Pose, also known as Natarajasana, is an advanced yoga pose that requires balance, flexibility, and strength. It is a beautiful and graceful pose that mimics the dancing form of Lord Shiva, Hindu god of dance.

Perform 3 Way Lord of Dance Pose, follow these steps:

  1. Start in Mountain Pose (Tadasana).
  2. Bend your right knee, bring your right foot up your left hip, and grab your ankle with your right hand.
  3. Reach your left arm up overhead, keeping your spine long and your chest lifted.
  4. Lean forward from your hips, keeping your right leg active and your right knee pointing down.
  5. As you lean forward, bring your left hand down your right foot, either on top of your foot or on your shin.
  6. Hold for 5-10 breaths, then slowly release back Mountain Pose.
  7. Repeat on other side.

Box Trio

Box Trio is a yoga sequence that involves 3 person forming a box shape with their bodies. Practicing balance, coordination, and trust with your partners is a fun and challenging way. Perform Box Trio, you will need a yoga mat and two other people who are willing try something new.

Here is step follow:

1. Have one person lie down on a mat with their legs straight and arms extended above their head. This person is base of box.

2. Have another person stand at head of a base and place their hands on base’s ankles. This person is first side of box.

3. Have third person stand at feet of base and place their hands on base’s wrists. This person is second side of box.

4. Base should lift their legs and arms meet hands of sides, forming a 90-degree angle with their torso. Sides should hold base firmly and keep their arms straight.

5. Base should engage their core and keep their body straight. Sides should also engage their heart and keep their backs straight.

6. Hold this position for as long as possible, breathing deeply and evenly. Try maintain eye contact with your partners and smile.

3 Person Ballet Pose

3 Person Ballet Pose

This pose stretches your hamstrings, hips, and back and tests your balance and coordination. Two people start with Warrior I pose, with one foot forward and one foot back, bending their front knee and raising their arms above their head. They align their front toes with heel of other person and face in opposite directions. A third person steps onto their thighs, as if forming a pyramid, and extends their arms sides like a ballerina.

Challenging 3 Person Yoga Poses

These are some 3 person yoga poses are given:

Trio Plank Pose

Trio Plank Pose

Trio Plank Pose is an advanced yoga pose requiring three participants’ coordination, strength, and balance. Perform this pose; participants form a triangular shape, with one person in front and two others behind, creating a base of support. Person in front assumes a traditional plank position with their palms firmly planted on ground, arms extended, and body in a straight line from head heels. Two participants behind lift their legs and rest their feet on shoulders of person in front, forming a stable foundation. All three participants engage their core muscles maintain stability and alignment. Trio Plank Pose challenges participants’ core strengths, concentration, and teamwork.

Downward Dog Tower

Downward Dog Tower

Downward Dog Tower is an exciting variation of traditional Downward Dog poses that involves three participants working together create a unique and visually stunning formation. Achieve this pose, participants arrange themselves in a vertical stack. Bottom participant starts in standard Downward Dog position with hands and feet on ground, forming an inverted V shape with hips elevated. Middle participant places their hands on lower participant’s lower back for support and then raises their hips, creating a second inverted V shape. Finally, top participant places their hands on middle participant’s lower back and lifts their hips complete tower. Participants must communicate effectively and synchronize their movements maintain balance and prevent strain. Downward Dog Tower enhances flexibility, strength, and trust between partners.

Trio Flying Mountain and Throne Pose 

Trio Flying Mountain and Throne Pose

This pose is a challenging pose that requires strength and trust. Base lies on their back with their legs bent and their feet flat on floor. First flyer stands on base’s feet, facing away from them. Base lifts their feet, holding flyer’s ankles. Pilot extends their arms sides and balances on base’s feet. Second flyer stands behind first flyer and places their hands on their shoulders. First flyer bends their knees and lowers their hips, creating a seat for double pilot. Second flyer sits on first flyer’s thighs and lifts their legs, forming a V-shape with their body. Second flyer extends their arms to sides and balances on first flyer’s seat.

How do find a partner or group for 3 person yoga? 

If you are interested in practicing 3 person yoga, also known as acro yoga or tri yoga, you might wonder how to find a partner or group join. 3 person yoga involves 3 person performing poses and movements together, usually with one person as a base, one as a flyer, and one as a spotter. 3 person yoga can be fun, challenging, and rewarding but also requires trust, communication, and participant coordination.

There are several ways find a partner or group for 3 person yoga. One option is looking for local classes or workshops offering 3 person yoga instruction. You can search online, check social media, or ask your regular yoga studio if they have any recommendations. Taking a class or workshop can help you learn basics of 3 person yoga, meet other people who share your interest, and find potential partners or groups practice with.

Another option is joining an online community or platform connecting 3 person yoga enthusiasts. Many websites, apps, and forums allow you to create a profile, browse other profiles, and message people looking for partners or groups. You can also post your request, specifying your location, experience level, availability, and preferences.

A third option is attending local events or festivals featuring 3 person yoga activities. You can learn about these events by following local acro yoga groups on social media, subscribing newsletters, or checking event calendars. Attending an event or festival can allow you to try different styles of 3 person yoga, network with other practitioners, and join existing groups or form new ones.

Whatever option you choose, remember be respectful, open-minded, and safe when looking for a partner or group for 3 person yoga. Always communicate your expectations and boundaries, ask for consent before touching anyone, and respect their choices and limits. Also, ensure warm up properly, follow your teacher’s or spotter’s instructions, and avoid any poses or movements that feel uncomfortable or risky. 3 person yoga can be an excellent way to enhance your physical and mental well-being and your social connections.


3 person yoga poses are a fun and challenging way practice yoga with your friends or family. They can help you improve your balance, flexibility, strength, and coordination and deepen your connection with others. 3 person yoga poses can range from easy advanced, depending on participants’ level of experience and comfort. Some examples of 3 personal yoga poses are triangle, boat, wheel, and pyramid. Practice 3 person yoga poses safely; you should always warm up before, communicate clearly during, and respect your own and others’ limits.


What are 3 person yoga poses?

3 person, group, or partner yoga poses involve 3 individuals working together to create a balanced and synchronized yoga pose. These poses often require cooperation, communication, and trust among participants.

What are benefits of 3 person yoga poses?

3 person yoga poses can help you enhance your physical and mental well-being by increasing your blood circulation, reducing stress, boosting your mood, and strengthening your relationships.

How do I find partners for 3 person yoga poses?

A: You can find partners for 3 person yoga poses among your friends, family members, classmates, coworkers, or online communities. You can also join a yoga studio or group offering 3 person yoga classes or workshops.

Are 3 person yoga poses suitable for beginners?

Some 3 person yoga poses can be challenging, so it is advisable for beginners start with more straightforward partner poses before progressing more complex ones. It's essential have a basic understanding of individual yoga poses and be comfortable with partner yoga before attempting 3 person poses.

Who can do 3 person yoga?

Anyone can do 3-person yoga, regardless of age, fitness level, or experience. However, it is essential to be mindful of your limitations and start with easy poses if you are new to this type of yoga.

What are some 3 person yoga poses?

Trio Plank Pose
Downward Dog Tower
Trio Flying Mountain and Throne Pose
Back to Back Lotus
Triple Forward Fold
Box Trio
3 Person Ballet Pose

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