Enjoy Yoga with Friends - Poses for 3 People

Enjoying Yoga with Friends - Poses for 3 People

Yoga is often seen as an individual activity, a time for quiet contemplation and connecting with your own body and mind. However, practicing yoga with friends can be an incredibly fun, bonding experience. When you come together to flow through sequences in sync, it builds trust, communication, and community.

Finding poses that work for 3 people requires some coordination. You want to choose flows that feel supportive, not crowded or unsafe when practiced in a trio. Many standing and seated postures can work well, letting each person have their own space while still interacting with their partners.

In this article, we'll look at some of the top 3 people yoga poses suitable for friends or family members. We'll go over some of the benefits of each posture as well as tips to align them correctly so everyone enjoys the practice.

Benefits of Partner and Group Poses

Before getting into the specifics of 3 person yoga flows, what are some of the general upsides? Practicing these interactive postures together promotes:

• Building trust and intimacy in relationships
• Learning to communicate clearly to support each other
• Having fun together during the yoga session
• Motivating one another to try new poses
• Understanding that everyone has different capacities
• Synchronizing breathwork

As you can see, in addition to the usual physical benefits of yoga, these partnered sequences also nurture social, mental and emotional growth in a safe environment. When you share the yoga experience, you often feel an enhanced sense of community, belonging and support which builds confidence in yourselves and your relationships.

Easy Standing Balancing Poses

Standing postures are great for 3 people yoga flows because they allow you to connect without invading personal space too much. These balancing poses build concentration, stability and harmony in the group:

Triangle Pose (Trikonasana Variation)

This common standing posture gets a fun new look with three people. Have each person stand about three feet apart facing towards each other. As you inhale and reach one arm up diagonally, the adjacent people will gently press their hands against the middle person's arms. This opposing pressure challenges balance while allowing the middle yogi to stretch more freely between their friends. Switch positions and repeat on the other side.

Supported Tree Pose (Vrksasana Variation)

Tree pose requires intense focus to balance on one leg, which is why this partner variation can be helpful for beginners. Start by having one person stand in the center in Mountain Pose with an equal stance. Have the other two stand on either side with their palms pressed together and arms stretched out. The middle person will lift their arms and press their hands into their partner's palms to find stability. Then, shift weight onto one leg, bending the knee and pressing that foot either into the standing leg or hovering the sole over the ankle/calf. The partners support the balancing middle yogi who can release the pose whenever needed. Switch positions so everyone gets a turn. This builds confidence in Tree pose through the security of your friends.

Dancer Pose (Natarajasana) with Support

Dancer's pose is dramatic - lifting one leg up behind you while arching the upper body and arms forwards. Have the middle friend stand in Mountain Pose while the partners start a few feet behind them. When the middle yogi is ready, they will shift their weight to one leg, kick the other leg back, and stretch an arm forward towards the ground (kind of like a swan dive!). The partners will place one hand on the middle person's lower back and press gently to offer stability. After a few breaths, the middle person returns to stand as the supported one. Feel free to bow and say thank you after. Repeat on the other side with each person getting a chance as the main dancer.

Soothing Seated Poses

After flowing standing, coming down to the floor as a seated trio opens space for quieter poses that require more synchronization and connection:

Supported Fish Pose (Matsyasana Variation)

Start by having partners one and two sit about 3 feet apart facing each other in crossed leg position. The middle person will lay on their back placing their head on partner one's thighs so their spine runs perpendicular. Bend knees, inhale and lift the torso up towards partner two, stretching arms back to hold onto partner two's knees behind you. Partner one places gentle hands under your shoulder blades while partner two holds your hands for support. Partner two will also let you use their thighs as pillows to rest on. Hold as long as needed then lower down slowly.

Seated Twist Pose with a Boost

Sit together in a small triangle formation facing inwards. From a crossed leg pose, each person will twist towards their left, reaching their right hand forward to the knee of the person diagonally across from them. Place your left hand on the back of the person next to you. Use this reciprocal posture to anchor your own twist while giving a little back massage to your neighbor! Breathe deeply and switch to twist to the other side after a few moments.

Legs Up the Wall Relaxation with Support

Have two partners sit against a wall about hip width apart facing each other. Their legs can be straight or crossed - whatever is comfortable. The third friend comes to lay perpendicular to the partners, finding their seat right between the two sets of thighs. As they exhale, slowly roll down onto your back, extending legs straight up the wall. Partners place one hand above each of the laying down person's shoulders. Close eyes and breathe deeply together, feeling tension melt away from the legs and hips at this inverted angle. Stay for a few minutes then draw knees to chest and roll off slowly.

Energizing Heart Openers

Back bending poses invigorate the whole body by stretching key areas like hips, chest and abdominals. When done together with assistance, heart openers help to build flexibility with mindfulness of everyone's edge:

Camel Post with Support

Come to kneel on floor with knees hip width, tops of feet flat down. Partners one and two mirror each other kneeling behind the middle friend. Middle yogi places hands on lower back with fingers pointing down towards hips. On an exhale, slowly start arching spine backwards as partners stabilize middle person's side body with gentle palms. Let head drop back, only going as far as comfortable without crunching neck. Partners provide security so middle friend can release deeper into back bend. Rise back up slowly on an inhale.

Bridge Pose with Spotters

For this posture, partners one and two return to kneeling/seated position facing inward. The middle friend will lay down on back between them, feet planted with knees bent. When ready, the middle person lifts hips up high into Bridge, clasping hands below for stability. Partners place one hand above each knee to remind middle friend to keep knees tracking straight if needed. Breathe fully, drawing shoulder blades towards each other before releasing back to the earth.

Restorative Cool Downs

After an invigorating flowing practice, guide each other into calming postures with the power of supportive touch:

Reclined Twist over Bolsters

For this twist, set up one bolster (or pillow) on its side behind you, and bring another bolster in front of you widthwise. Partners assist the middle friend in laying back with shoulders on the back bolster and knees bent, feet on floor hip-width apart. Allow your partners to guide you as you drop bent knees over the front bolster into a gentle spinal twist. Arms stretch out wide for full expansion across the chest and lungs. Breathe deeply and soak in this soothing posture for several minutes as partners hold steady support.

Supported Forward Fold at Wall

This passive stretch helps unwind tight hamstrings and calves after standing poses. Have middle friend sit facing wall, legs extended forward hip width. Partners kneel on either side, gently guiding bending friend to walk heels and sit bones closer to wall. Partners press palms into middle's upper and mid back to curl them forward over legs. Let head and arms dangle heavy, closing eyes and breathe slowly. Partners can pad knees as needed. Carefully draw up when finished.

Use these examples as inspiration to start a fulfilling home yoga practice with your family members or close friends. Experiment with different poses to find what works best for your group's needs and abilities. Over time you'll likely notice improved mind-body awareness, flexibility and deeper connections with your practice partners through the magic of shared asanas!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.