Home » Three Person Yoga Poses: Best Beginner’s Guide to Acro Yoga

Three Person Yoga Poses: Best Beginner’s Guide to Acro Yoga

by Uneeb Khan

The practice of Three Person Yoga Pose is now much more than just what you do on the mat. You can bring in another or even a third person to make an even more demanding and fun social experience.
There are elements of yoga and cheerleading thrown in for good measure, and there’s also an abundance of laughter. It’s time to attempt some of these fantastic beginning or advanced three-person yoga positions if you’ve been looking for a way to connect more with your partner, yoga pals, or even your kids.
You won’t want to lose out on the great photo opportunities if you don’t have a spotter and a camera with you.

Yoga positions for two and four people can also be found here.

What are Three Person Yoga Poses, and how does it differ from other forms of yoga?

Acro yoga is the child of gymnastics, acrobatics, and yoga. As more people discover the various advantages of this unusual fitness and art, it is becoming increasingly popular. In essence, the feet or hands of the base yogi lift one or more yogis off the ground. Successful acro yoga positions require good balance and communication and good strength and flexibility.

As acro yoga is typically practiced with two people, we’ve experimented with several interesting three-person positions. You must be prepared to work together with your fellow yogis in ways you’ve never done before when doing acro yoga.

Positions for Three Person Yoga Poses that are essential

In acro yoga, the following are the three most essential poses:

There are two types of base people: those who are lying on their backs and those who are standing on their feet. The flying yogis can rely on the base for their support and stability. Posers need to have a strong sense of self-assurance since they are the cornerstone of a good posture.

It’s the yogi who’s flying through the air. They can appear to be flying at times, although it’s more likely that they’re just balancing on the base’s limbs. As a general rule, they must do their duties with ease and precision. One or two acro yoga flyers are permitted in each pose.

In cheerleading or weightlifting, the “safety person” is the spotter, who ensures no falls while everyone else is lifting. The spotter can become an integral part of the position. There are times when having a spotter on hand isn’t a bad idea, but it’s beneficial when performing difficult yoga positions with three other people.

three person yoga poses

Three Person Yoga Poses Benefits

“Why should I do acro yoga with three people?” you may think. It turns out that the practice has many mental and physical advantages.


Trio acro yoga is a great way to connect with your significant other, your friends, or even a member of your family. Friendships have even blossomed due to practicing yoga with strangers in class!

Parents can also benefit significantly from practicing trio acro yoga and their children. Your encouragement and support for them while attempting fun flying positions is a tremendous confidence boost and bonding opportunity, no matter their age. In addition, lifting children into the air is more straightforward than adults.


Practicing acro yoga demands you to communicate with your fellow practitioners, unlike doing yoga alone on your mat. Any three-person yoga position must be executed in a way that all participants are on the same page about where they’re headed.

It also helps build trust. To ask, “Hey, can you move your foot to the right a little bit?” you need to be at ease. or tell your other yogis to “keep their core firm and their arms engaged.”

Strengthening one’s body

As you might expect, three-person yoga takes a lot more physical exertion. As a result, you’re growing more muscle and balance with every exercise.

A flier will have to be more active and flexible than if they were on their own. You may expect to sweat and possibly be uncomfortable the next day after this workout! Though it’s amusing, acrobatic yoga can be an intense workout.

Enhanced mobility and less back pain

If you’ve ever heard of the fantastic health benefits of inversions, you’re not alone. It’s just as in aerial yoga or yoga swings. Many acro yoga positions provide for a deeper stretch than you can accomplish on the floor.

The spinal decompression and inversion of the body can assist in alleviating back pain while simultaneously enhancing circulation and enhancing mental clarity. “

The importance of accountability and social ties

You’ll be joined on the mat by a friend when you know. It’s much easier to get up and walk around. The phenomenon is known as “exercise contagion” in the scientific community.

Acro yoga takes this positive energy to a new level by requiring you to rely on the support of your fellow students to complete each pose. Your ability to connect on a new level and continue working as a team to overcome new obstacles is enhanced.

Warm-up with these Three Person Yoga Poses.

Acro yoga isn’t a good place for new yogis without preparation and practice first. Indeed, it requires a person to fly through the air while balancing on the shoulders of others. Yoga acrobatics might be dangerous if you aren’t adequately trained and grounded.

Start with a simple yoga position to help everyone loosen up and unwind. There should be an instructor or someone from your group directing the practice in a regular class. On the other hand, Acro yoga necessitates a unified effort from all participants.

A pair of Lotuses side by side

First, form a circle of people sitting back-to-back in a lotus stance. Take a few deep breaths together to become more in tune with one another’s bodies and find a sense of equilibrium.

Becoming comfortable and friendly with each other necessitates that you grow used to being close and touching each other. All of your body parts will be layered on top of each other during the practice.

Fold Three Times Forward

Sit in a three-point circle with your legs outstretched and your feet firmly planted on the floor. Inhale deeply and bring your hands together to form a fist (or arms, depending on flexibility). Hold each other’s hands together and talk about the following step to intensify the stretch.

Three Person Yoga Poses Routines

Standing postures are an excellent way to stretch and improve your balance as part of your warmup practice. Before attempting more challenging poses, you may create a strong foundation of trust. Each yogi has the opportunity to improve their flexibility while receiving the balancing support of their fellow practitioners throughout this warmup.

Three-Way Warrior

This is an elemental three-person twist on the classic partner Warrior pose on a firm surface like wood or grass.

Firstly, everyone faces the center and forms a circle with their arms outstretched as a group. Take a deep breath out and shift your weight to your right foot. Take a deep inhale and swing your left leg back behind you while hinging your waist.

When entering Warrior III, make sure to keep your hands flat against each other or interlock your arms to keep the balance. Adjust as necessary. Maintain a flat T-shape with your hips facing the ground. Repeat the process on the other side.

Three-way Lord of the Dance Pose

Practicing Lord of the Dance as a warmup pose is a good idea. To get the best interlocking grip, you’ll have to do some experimenting, just as you would with two partners.

The first step is to form a circle, with each yogi facing the center, and then practice. Slowly raise your left foot into a complete ‘Lord of the Dance’ stance while holding your hand around the inside of your left ankle.

Clasp hands with your fellow yogis in the center of the circle with your opposite arm raised and front.

Inhale and exhale in unison with your fellow yogis to maintain your equilibrium and strength.

It’s time to do it all over again!

Three-piece Box Set

Flying three-person yoga positions are easy to learn. The three yogis will form a rectangular box, with one yogi lying flat on top and the other two yogis creating an “L shape” on the floor. You can warm up and prepare for the 90° leg angle in this trio pose by doing the chair pose first.

Moreover, there are two base types. It begins with persons laying on their backs, with their head crowns nearly touching.

Allow the flyer to get into position by raising their legs and gently bending their knees.

After adjusting their shoulders to one base’s feet and raising their lower body onto the other, the top person will descend their lower body onto the base.

The bases may need a slight adjustment to get their feet under the flyer’s shoulders and toes in a 90-degree straight-leg stance.

Flyers remain in an active Savasana pose as the bases support their weight and breathe slowly.

Ballet Pose for Three Person Yoga Poses

The flexibility of the flyer and stability of the base is required for this stance. It’s a stunning display, a combination of cheering, ballet, and yoga. Everyone can benefit from the deep stretch provided by the ballerina stance.

Warrior I is a starting position that only one individual can assume.

In Warrior I, the second baseman should stride backward with their toes in line with the heel of the other base.

It’s like an elaborate cheerleader pyramid: The third yogi steps upon the bases one by one.

This is followed by a flying leg lift onto a base’s shoulder, with the flyer utilizing their hands as support.

As the flyer lifts their back leg into the full splits position, the other base can assist by balancing the weight on the shoulders of the flyer’s shins.

Breathe in and out, be aware of what you’re doing, and modify as necessary. Leave in the same manner in which you arrived.

three person yoga poses

Intricate Three-Person Yoga Positions

Assumption of the Plank Position in Threes

Everyone can practice their plank posture (Phalakasana) on their own before moving on to stacked-up planks. For the plank trio, you must be able to hold a solid plank for at least 10-15 complete breaths before trying it out.

First, have the individual with the most strength act as the foundation of the plank tower by holding a firm Phalakasana.

When the base’s feet are in front of you, your second partner stands up and faces them.

Keep your core engaged as you progressively position the tops of your feet on the shoulders of the base (toes pointing back) while grabbing a solid hold on the ankle.

Once this is done, the person on top can do the opposite of what their partner just did.

Everyone’s necks should be straight, and their gaze should be downward or slightly forward.

The top flyer can step off one foot at a time, and the rest can follow suit.

Tower of Doom: The Downward Dog

The downward dog pose provides a modest inversion and deep hamstring and shoulder stretch, one of yoga’s most popular positions. It is an excellent photo op if you stack many down-dog positions on top of one other.

In the beginning, one base partner assumes the low dog stance.

With their hands and heads close to one another, the second baseman and the first baseman form a down dog position (but still a few inches apart)

Breathe in and make sure the bases are sturdy and the hamstrings are as close to the ground as possible (adjust position width as needed). The flyers rest their hands on one base’s back and quickly lift their legs into a tabletop set on top of their teammates. And the flyer then pushes into a down dog stance to construct a 3-dog pyramid with their feet on the shoulders of the opposing base.

It can do a split dog with one leg raised to get even more of a workout.

Throne Pose and Trio Flying Mountain | Three Person Yoga Poses

The uniqueness of this yoga challenge lies in the fact that each of the two flying partners is supporting their weight and balance on their own, independently of the other. Be confident that the base has the exceptional arm strength and hamstring flexibility to hold their legs up in a 90° position before tackling this yoga challenge with three individuals.

They begin by resting on their backs in a prone position.

  1. The first flyer stands with his back to the legs of the base.

In step three, the base bends its legs and lays its feet on the flyer’s sit bones, progressively forcing them up into an upright position.

The second flyer enters the foot-to-hand balance by stepping carefully onto the base’s extended arms and keeping their entire body solid and engaged.

The base should have their legs and arms completely extended with intense flexing in their muscles and a laser-like focus on both flyers to create full expressiveness.

Home Remedies To Lose Weight Fast

Let go and let the process take care of itself!

Acro yoga is not for the faint of heart. Getting into 3-person yoga poses can be difficult, so be patient and laugh at your mistakes. Each position requires a long period of practice and refinement before it can be mastered.

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