Discover the Benefits of 3 Person Yoga Poses and Tips for Practicing Together Safely

Introduction to 3 Person Yoga Poses

Yoga is often seen as an individual activity, with people flowing through sequences solo on their yoga mats. However, yoga can also be a powerful tool for building connections, community, and relationships. 3 person yoga poses require coordination, communication, and trust between partners. When done with care and intention, these partner poses can facilitate bonding and greater understanding between people.

Incorporating a partner into your yoga practice adds a whole new dynamic. Having the support of another person's weight and energy brings the asanas to life in new ways. The poses require both parties to be present, patient, and attentive to the other's needs. Moving together through the postures synchronizes breathwork and fosters a shared meditative space.

In this article, we'll explore some of the main benefits of 3 person yoga poses. We'll also provide step-by-step instructions for beginner-friendly poses that you can try with your friends, family members, or as part of a larger group class.

Benefits of 3 Person Yoga Poses

Why bring partner work into your yoga practice? Incorporating these types of poses can provide a long list of benefits:

Builds Trust

By literally putting your safety in the hands of another person, 3 person yoga poses build trust between partners. You have to feel secure that the other person will support you properly in the posture. This sense of reliance fosters vulnerability, greater connection, and mutual understanding.

Improves Communication

Moving through the poses together requires clear, open communication between partners. You have to vocalize your needs and listen to verbal cues from the other person. This builds the ability to communicate boundaries, ask for support, and offer alignment guidance with care and compassion.

Deepens Relationships

Whether you're practicing with a close friend, family member, or even a stranger, sharing the yoga experience can deepen your sense of relatedness. Flowing together through the asanas builds intimacy as you support each other's bodies, share space, synchronize breath, and collaborate as a team.

Encourages Teamwork

Coordinating the poses takes cooperation, patience, and being in tune with each other. You have to move as a cohesive unit to achieve the proper alignment and balance. This fosters teamwork, active listening, and the ability to understand different perspectives.

Develops Physical Sensitivity

Having direct contact with your partners in the postures encourages gentleness and physical sensitivity. You become more responsive to slight movements or shifts. A delicate touch helps stabilize the poses, while being aware of your weight and alignment needs.

Cultivates Community

Sharing something as vulnerable and intimate as touch can powerfully bring people together. Practicing partner yoga helps cultivate compassion and care for those around you. This sense of community enriches your broader social relationships beyond the mat.

Makes Yoga More Fun!

Finding the balance between effort and ease, seriousness and playfulness is integral to yoga. Supporting each other in creative poses adds a spirit of fun and adventure to your practice. Laughter, joy, and human connection are incredibly healing.

Safety Tips for Partner Yoga

While partner yoga can facilitate powerful connections, incorporating physical touch also requires taking proper safety precautions. Here are some tips for practicing 3 person yoga poses safely:

• Move slowly and communicate clearly when getting into and out of poses.
• Agree upon hand/foot placement before bearing weight on each other.
• Keep breath steady and controlled throughout the poses.
• Avoid "collapsing" into your partner's body.
• Maintain engagement in your core and limbs to hold your own weight whenever possible.
• If it doesn't feel right, speak up! Don't push your body past its edge.
• Build trust and intimacy gradually, respecting each other's boundaries.

Paying attention to alignment and physical comfort ensures the poses promote openness, compassion, and mutual understanding.

Beginner 3 Person Yoga Poses

Here are a few beginner-friendly examples to introduce some foundational partner yoga poses:

Double Downward-Facing Dog

This inversion pose builds trust and relatedness between partners.

How to:

1. Start in a tabletop position with hands and knees on the floor, a couple feet apart from your partner.
2. Walk feet back to come into down dog, spreading fingers wide.
3. Reach back with your outer hand and connect with your partner's outer hand, allowing the shoulders to stack.
4. Shift weight into the feet, pressing down through all four corners of the palms. Ground through the base of the index finger.
5. Engage the core and reach hips up and back to bring the body into one straight line.
6. Release back to neutral tabletop and switch sides, connecting the other hand.

supported fish pose (Matsyasana)

This heart-opening posture opens the chest and front body with the stabilization of a partner's support.

How to:

1. Sit cross legged facing your partner. Have your partner mirror you in the same seated pose.
2. On an exhale, begin to lean back, releasing your hands behind you palms up.
3. As you recline back, your partner will place their palms on your mid-back to stabilize and support you. They will also place their feet on the inside of your thighs.
4. As you fully recline, stretch your arms overhead and arch your chest towards the sky. Your partner continues supporting you in this posture.
5. Take 5-8 breaths feeling expansion across the collarbones, chest, and abdomen.
6. On an inhale, engage your core to come back up, releasing back to neutral seated.
7. Switch roles so your partner has a turn being supported in the posture.

Seated Twist Assist

This twisting posture increases spinal flexibility and range of motion with the help of a partner's stabilization.

How to:

1. Sit facing your partner with your knees bent in front of you.
2. Have your partner mirror you in the same seated position.
3. As you exhale, begin rotating your torso to the right, bringing your left hand behind you and right hand to the outside of the right thigh.
4. Your partner will place their right hand on your left thigh and left hand on your back to stabilize as you continue the twist.
5. Rotate further on each exhale, pressing gently into your partner's hand for a deeper stretch.
6. Take 5-8 breaths here, feeling lengthening along the sides.
7. On an inhale, come back to center. Repeat twisting to the left as your partner mirrors you.

3 Person Yoga Poses for Balance

Here are a few examples of partner poses that challenge balance with the support and stability of two additional people.

Double Tree Pose (Vrksasana)

Tree pose becomes more stable and steady when anchored by two partners.

How to:

1. Start standing a few feet away from your partners. Shift weight into your left foot and draw the right foot up, placing the sole on your inner left thigh.
2. Press down through the standing foot to ground as you lift through the right heel. Engage your core.
3. Bring your palms together at heart center to help with balance. Maintain a steady gaze on one spot.
4. Have both partners come stand on either side of you. They will gently place a hand on your upper back and one on your lifted thigh for support.
5. Flex the lifted foot and continue lengthening up through your spine and branches (arms overhead).
6. Stay for 5-8 breaths before releasing back to standing. Switch sides.

Bird of Paradise (Svarga Dvijasana)

With the help of two partners stabilizing on each side, bird of paradise becomes more accessible.

How to:

1. Start in a standing pose with legs wide. Turn your right foot out 90 degrees and bend your right knee over the ankle.
2. Shift weight into your left foot and lift your right foot, bending the knee and holding the inside of your right ankle.
3. At the same time, bring your palms together at heart center for balance.
4. Have your partners stand on either side. They will place a hand on your upper back and the other hand lightly on your lifted ankle.
5. Continue to press down through your left foot as you draw the right knee towards the right shoulder. Lengthen through the crown of your head.
6. Stay for a few breaths before releasing back to neutral standing. Switch sides.

Dancer's Pose (Natarajasana) Assist

This graceful posture becomes more expansive with the support of two partners stabilizing your standing leg and dancer's foot.

How to:

1. Start standing with feet together. Shift weight mostly into your left foot as you bend your right knee.
2. Reach back with your right hand and grab your right inner ankle, toes pointed down.
3. Find a steady gazing point in front of you for balance. continue reaching the right foot back and up towards the sky on each inhale.
4. Have your partners stand on either side placing one hand lightly on your standing thigh, the other on your ankle.
5. Flex the foot strongly and kick the heel back as your partners support your balance. Reach your left arm up alongside your left ear.
6. Hold for a few breaths before gently releasing back down. Switch sides.

3 Person Yoga Poses for Flexibility

These partner stretches safely increase flexibility with the stabilizing assistance of two partners.

Supported Bow Pose (Dhanurasana)

This deep backbend opens the entire front side of the body with the help of partners stabilizing on each side.

How to:

1. Lie on your belly with legs extended behind you and arms by your sides palms up.
2. On an inhale, bend your knees grabbing your ankles from the outside edge of the feet.
3. Exhale and begin lifting your thighs away from the mat as your partners come to stand on either side.
4. As you continue lifting through your heart, one partner will press gently on your upper back as the other partner stabilizes your ankles.
5. Draw the shoulder blades down your back and kick strongly through the feet, stretching the entire front side of your body.
6. Hold for 5-8 breaths before gently releasing back down.

Seated Forward Fold (Paschimottanasana) with Assistance

This seated forward bend becomes deeper with the help of partners gently pressing down on your back.

How to:

1. Sit with legs extended forward and back upright. Place your hands on your shins.
2. On an exhale, begin hinging at the hips, maintaining a flat back as you fold forward.
3. Your partners will kneel on either side, placing their hands on your mid and upper back.
4. As you fold deeper on each exhale, your partners apply gentle pressure on your back, helping you move deeper into the stretch.
5. Relax your neck and wrap your arms around your legs as your partners assist you in fully folding. Hold here for 5-8 deep breaths.
6. On an inhale, lift back up with control, using your core strength.

Triangle Pose (Trikonasana) with Assistance

This side bend gets deeper with the help of partners stabilizing your top hip and pressing down gently on your top shoulder.

How to:

1. From standing, step your feet wide apart facing the long edge of your mat. Turn your left foot in slightly and your right foot out 90 degrees.
2. Inhale and extend your arms out to the sides, parallel with the mat. Anchor down through the outer edge of your back foot.
3. Exhale and hinge at your right hip crease, lowering your right hand to your shin or the mat. Reach your left arm up towards the sky.
4. Have one partner stand behind you, placing their hand on your left hip to stabilize. The other partner will stand in front, gently pressing down on your left shoulder.
5. Sink deeper into the stretch on each exhale as your partners help safely guide you. Hold for 5-8 breaths.
6. Inhale to come up to standing. Repeat on the other side.

Tips for Practicing 3 Person Yoga Safely

While partner yoga can facilitate trust and connection, incorporating physical touch and weight-bearing also requires taking proper precautions. Here are some tips to ensure your practice together is safe and mutually supportive:

• Get consent before making any physical adjustments or touching your partner.
• Move slowly and communicate clearly when getting into and out of poses.
• Don't force the body past its natural range of motion or edge of comfort.
• Provide stabilization, not forcing - allow your partner to relax into the shape.
• Ask for feedback on hand placement or pressure.
• Maintain core engagement rather than dumping weight into the partner.
• Keep breath steady and controlled throughout.
• Cultivate sensitivity, compassion, care, and patience for one another.

Modifications for Partner Yoga

There are many ways to adapt partner poses based on your needs and abilities:

• Use a wall for stability rather than a partner if appropriate.
• Decide on areas of the body you're comfortable being supported.
• Modify poses to be seated rather than standing if needed.
• Use chairs, blocks, or straps for additional support.
• Go for shorter holds of the poses until trust builds.
• Focus on breathing together rather than intense stretching.
• Speak up any time you feel discomfort or instability.

Tune into clear communication and be willing to alter the shapes as needed. The connection you build together is most important.

Conclusion

Partner yoga allows people to connect in a meaningful way through shared breath, touch, and movement. While individual practice has its own benefits, collaborating on 3 person yoga poses can help cultivate trust, communication, sensitivity, and understanding between partners. Start slowly, move with compassion, and have fun exploring these postures together!

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.