3 Persons Yoga Poses – (Acro Yoga) Ultimate Guide

Yoga is fun on its own but when it is done with other people, it turns to a whole different scenario. Trio yogis often claim that the 3 Persons Yoga Poses goes beyond the balance of physical control and movement.

An introduction to Acro Yoga:

It is often described as a harmonious energy exchange as well as shared encouragement to improve and challenge the boundaries. 

Our experts suggest before trying yoga with one person or a third person, make sure to brush up your yoga basics and at least on elementary levels of yoga practices. Then, you have all the unexplored horizons of yoga with 3 people to discover- both the indoors safety or under boundless skies and amid nature. 

Are you seeking a set of yoga poses for 3 people? Things can get pretty creative when it comes to 3 people yoga; you can mix, match and even invent poses. In essence, three people yoga poses are a combination of Acro and transitional yoga flow, hence earning the name of Acro Yoga.

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Q. How to Avoid Possible Risks?

At the beginning of practicing with 3 persons yoga poses or even easy two-person yoga poses, several positions prove to enhance the required harmony, while others may be more difficult to tap into.

Advance poses that require lifting in the air, extreme balance control, and boundary-pushing back bents may impose some risks- to safeguard yourself and your yoga trio partners, ensure to start from the basic and avoid absent-minded practice throughout all stages.

And above all, keep on constant practice as a solo yoga practice that provides you with a strong muscle base to cater for such occasions- create your pose, and as I did, create your acro yoga poses names.

Q. Where to Start Acro Yoga? 

While Acro Yoga can be an intimidating 3 person yoga challenge. It is no different from single-person yoga poses; only instead of harmonizing your own body, you need to get in harmony with other people as well.

With a knowledge of the basic function of breathing and muscle control as a yogi, you already qualify for the cool two-person yoga poses and building your way up to three-person acro stunts.

This guide is curated by our team of experts to guide you through your journey of 3 Persons Yoga Poses. Starting with simple and manageable poses, build your way up to the top of acro yoga challenge poses for 3 people and achieve the undoable!

Here is our guide to the top yoga poses to start challenging acro poses journey- along with demonstrative yoga pictures for three partners in wellbeing.

A Comprehensive List of Top 10 Yoga Poses for Three People Yoga 

Fun, challenging, and self-esteem boosting is the ultimate definition of yoga for three people. Without further delay, let’s get to know the best yoga poses for beginner 3 person acro poses practitioners;

  1. Plank Trio


Despite its simplicity, a plank is one of the most challenging and yet beneficial yoga poses for beginners. In addition to enhancing posture, it strengthens the muscles around the shoulders, arms, and spine, while enhancing the correct blood flow. 

Before Practice: doing stacked-up planks is a challenge on its own when it comes to two people yoga poses easy positions, and to master it, you need to master the plank pose alone.

Being able to stay in a plank pose for at least 10 full breaths gives you enough assurance to avoid falling out of balance by enhancing your spine posture. 

How To: 

It is recommended that whoever is the strongest person in the yoga challenge with 3 people could be the founding block of the plank tower.

The second partner, or the middle block, keeps the feet flat on the shoulders and stabilizes the hands by wrapping the fingers around the first partner’s ankles.

In the same harmony, the third partner stays at the top repeating the second partner’s movements only in the opposite direction. 

  1. Downwards Dog


Among the most favorite three people yoga moves, several yogis swear by the downward dog pose, as it engages most of the corporal mussels while enhancing posture, blood circulation, and engaging small sets of muscles that are often left out of practice.

If you have engaged in any solo yoga class, you must have earned enough practice in this pose to try it out as a three people yoga practice.   

Before Practice: 

You and your partners should get into a downward dog for a few breaths, and even better practice split downward and spinal flows from down dog to plank and back for a few breaths. 

How To:

Two partners must start with a cow pose with their heads close to each other. Later lift into a down dog pose creating a form of a W. The more flexible partner should stand in between and above both heads.

By placing the hands on the bottom of one partner and sheens on the bottoms of the other partner, the third yogi should swiftly get into a cow pose, stacked on top of the other two yogis.

By swiftly moving into a down dog position, you have succeeded in making trio down dogs. To make matters more fun, the top yogi can flow into a split-down dog. 

  1. Goddess Trio


Goddess pose is known to awaken kundalini, enhance posture and increase blood flow to the groin area. The pose starts with keeping the feet apart two times the shoulder length, with the tip of the toe pointing outwards to avoid knee injury.

A half chair squat seating gets the bottom and lower back into the right position, while both hands are bent in 90-degree motion parallel to ears. 

Before Practice: 

The goddess pose is relatively simple if the hamstrings are stretched enough before practice, side bends, splits and other leg stretches help to flow in this pose effortlessly. 

How To: 

Two people stand parallel and get into the goddess pose, with their knees slightly distanced on one side.

To complete the 3 Persons Yoga Poses, a third yogi, preferably the most petite one for the beginner 3 person acro yoga, and get into the goddess pose using the partners’ legs as a foundation.

  1. Downward Dog Train


As explained previously, downward is a foundation pose, paving the way to several other positions. If you are still on your journey to perfection your handstands, and this trio pose is perfect practice. 

Before Practice: 

The downward dog train is rather a dynamic practice, while no one is pressed under so much weight and balance requirement.

Planks, downward dog, and cat and cow pose prepare the arms and spine for flowing into this trio train.

How To: 

The first partner gets into a normal downward dog pose, the second flow into the pose with their face facing the back of the first partner’s head and their legs leaned on the bottoms.

In the same order, the third partner adds the train although they remain at a higher angle from the ground due to leg position.

This yoga challenge for three persons is a great practice for strengthening the arms and enhancing the handstand posture.

  1. Stand Up Bow Trio


Stand Up Bow adds to the flexibility of the back, hamstrings, and general blood flow while requiring balanced mental stability to be able to maintain a firm hold on a single leg.

The pose starts with standing up and folding one of the legs from behind in a way the front of the foot sits in the palm of the parallel hand.

The folded leg is slowly pressed against the palm, while simultaneously raised from behind. Leaning forward must be limited to a 30 to 465-degree inclination. Although matter yogis keep the back exactly parallel to the thighs. 

Before Practice:

Spinal flows such as cow and cat pose flow, leg and inner thigh strengthens, side bent, and backbend poses are a must before practicing this pose. 

How To:

While the most challenging aspect of the Stand Up Bow is the maintenance of balance after flexibility. noted among the rather demanding 3 Persons Yoga Poses, this trio has proved helpful in improvement.

Three partners stand in a circle each with a foot length distance from the center. By slowly flowing into the pose, the touch hands at the center, providing a light, yet undisturbing support. 

  1. Laid Over Trio


Among the easy 3 people yoga poses in terms of strength, this pose adds to the overall balance stability.

To form this fascinating trio, it calls for Viparita Karani a restorative yoga posture that includes 90-degree legs up while the back remains flat against the floor, and Shavasana or the most relaxed yoga pose at the top.

Before Practice: 

The best way to practice Viparita Karani is against a wall which assists support to restrained legs, tight hamstrings, and blood circulation.

Furthermore, half chair poses assist in strengthening the leg before getting into this yoga challenge for three.

How To: 

Two people lay on the ground with their head crowns almost touching. They fold the knees and help to get the third person into the position before stretching completely.

Providing support behind the shoulder blades and the other partner under their feet. After stretching their knees into a 90-degree position, the partner on the top must be stretched into an adjusted Shavasana.

  1. Split Ladder Trio


Before getting into this pose, you need to perfect down dog split. This is manifested by great arm strength and hamstring flexibility.  

Before Practice: 

Stretches that include inner thigh flexibility such as head-to-knee beds, simple splits, half-moon, and stand-up bow are great practices.

Although back warming poses such a child pose and down dog-plank flow are the founding movements for a warmed up and ready spine. 

How To: 

Two partners stand on the opposite sides, and get into a down dog split while keeping a shoulder-length distance in between. The third partner carefully climbs the ladder, keeping each foot on the shoulder blade muscle.

Careful positioning and avoiding to pressure one side more than the other helps to keep the downside partners safe and maintain the balance in this yoga challenge for three people.

The top partner can further get into an upright stretch, or flow into a goddess pose or even a chair pose. 

  1. Assisted Split Trio


front leg split is one of the most popular posts. It increases the blood flow to the groin area, enhances the posture of the lower back as well as the side spine muscles. 

Before Practice: 

Practicing front splits is the best practice before getting into these challenging three-person yoga moves. 

Also sitting side bends, down dog splits and other hamstring practices help to avoid any possible muscle cramps. 

How To: 

three people yoga challenge, three partners should seat in a circle, with enough distance to cater for a full split. Each partner’s leg is pressed against the other foot’s bottoms, while the hands are clasped and stretched without an elbow bent.

Only push your partners to a stretch limit that is bearable for them. If they are in pain, immediately stop the practice. This is also a perfect practice as a yoga challenge for two persons.

  1. Assisted Hand Stand


Handstand is one of the most challenging poses in the yogi’s world. But once perfected, it remains a staple practice.

You can use your three people yoga pose session to enhance the handstand capability of one or more yogis. 

Before Practice:

Arm practice for the second and third partners is a must, in addition to usual warm-ups. 

How To: 

This yoga stunt for 3 includes a stretched reverse push-up position of one partner, while the other stands up on the tights and slightly from the knees of the first partner.

A third yogi flows into a handstand, while the second partner provides support to his or her sheens.

  1. Back Bend Trio


Backbends are one of the most popular yoga poses due to extreme posture correction ability and providing lots of benefits to the heart, breathing, and internal organs- also listed as the top yoga stunts for 3.

Although avoid this 3 person acro yoga, if you still feel that your back is rather stiff and doesn’t have enough flexibility for doing so. 

Before Practice: 

Camel pose, side bent stretches, and forward bends are the key yoga movements to flowing back. 

How To: 

The first partner gets into the acro position by a camel pose and further drifting down to flatten the back against the floor and a fixed firm.

The second partner uses the thighs of the first partner as a base, flowing into a half wheel, subsequently the third partner for a perfect wheel attached to the second partner. 

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Q. Are Breathing Practices Any Different in Acro Yoga?

Similar to normal yoga, three people’s yoga poses call for prana practice, or flowing the energy and relaxing muscle contraction through breathing.

It is recommended to keep in a pose for at least two full inhales and exhales. Longer breathing extensions help to build stamina and strength; although if it challenges your balance and stability avoid delays and seep out of the pose fixture.

In a Nutshell

  • Acro yoga pushes the boundaries of the same poses used in solo yoga. You can get creative and form your poses, getting into a series of fun flows.
  • Start with hard yoga poses for two people, and extend your practice to three people yoga positions.
  • Although remember to understand your limits and your partner’s; after all, yoga is all about flexibility and development on a gradual basis.
  • After perfection, a partner, or a three people yoga practice, you can now even go for 4 person yoga poses.
  • What is more fun than sharing the fun? Are you planning to expand your yoga grounds? check out our list of non-toxic yoga matches for integral yoga practice for yourself and practice partners. 

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