8 Fun and Beneficial 3 Person Yoga Poses for Beginners

Connecting Through Yoga: 8 Fun and Beneficial 3 Person Poses

Yoga is often seen as an individual activity, but inviting friends or family to practice together can make it even more enjoyable and beneficial. Certain yoga poses are specifically designed for two or more people. Mastering these poses builds trust, connection and teamwork. The physical coordination required to balance and support each other's bodies promotes focus, communication and relationship growth. Plus, joining forces allows you to comfortably hold more challenging poses for longer.

Here are 8 beginner-friendly 3 person yoga poses to try with your friends, partner or family members:

1. Double Tree Pose

This pose builds strength in your core and legs while improving balance. Start by having two people stand 6 feet apart facing each other. Have the third person stand equidistant between them. The outer people should raise their right foot, bend their knee and press their foot against the center person's hip crease. The center person places their hands on the insides of the outer people's lifted knees. Then the center person slowly raises their right leg, keeping it straight, while still balancing on the left leg.
Hold for 5-10 breaths, then switch legs and repeat.

2. Partner Forward Fold

Forward folds calm the mind and gently stretch the back of the legs. Have two people sit back to back, with legs extended. Link arms together and slowly fold forward as one unit. The third person stands behind and places their hands lightly on the folded spines for support. Hold for 8-10 breaths. The standing person can apply gentle pressure to guide the fold deeper.

3. Triangle Star

This pose builds strength through the core and legs. Have two people stand facing each other a leg's distance apart. They should reach across and take each other's hands. Step the right foot out to the side and extend the arms out straight, pressing palms together to create a triangle shape. The third person stands behind one of the connected people and places their hands on the lower back for support.
Hold for 5 breaths then switch sides by stepping the left foot out.

4. Partner Downward Facing Dog

Downward facing dog pose strengthens upper body, core and legs while providing a gentle inversion. Have two people sit back to back. Bend knees and place soles of feet on the floor. Reach arms straight back and press palms into each other. On an inhale, straighten legs and lift hips to extend into downward dog together. The third person can stand behind and place a hand on each person's upper back for stability.
Hold for 8-10 breaths.

5. Double Downdog Split

This advanced pose requires balance, flexibility and core strength. Start in a standard downward dog with two people. The third person stands behind the right person. The right person lifts and extends their right leg up and back toward the standing person, keeping the hips square. The standing person holds their right hand under the lifted leg at the calf for support.
Hold for 8-10 breaths before switching sides.

6. Partner Boat Pose

Boat pose tones the core. Have two people sit with knees bent and feet on the floor. They should hold hands and lean back slightly to lift feet off the floor in a balance. Extend legs straight out to full boat pose together. The third person sits on the floor facing the others and lifts their legs to lightly press against the seated people's feet for support.
Hold for 10 breaths before releasing legs back to the floor.

7. Double Bridge

Bridges strengthen the back, glutes and hamstrings. Have two people lie on their backs shoulder to shoulder, knees bent and feet on floor. They should clasp hands tightly. On an inhale, they press through feet and lift hips up into a bridge together, keeping hands clasped. The third person stands by their heads and places a hand on each person's shoulder blades for stability.
Hold bridge for 10 breaths before lowering.

8. Partner Camel

Camel pose deeply opens up the front of the hips and chest. Start in a kneeling position with two people facing each other. They should hold hands. On an inhale, slowly arch back, pressing hips forward. The third person stands behind one camel, places one hand on their lower back and the other on their top back for support.
Hold for 5-10 breaths before slowly rising back up.

When practicing these 3 person yoga poses, move slowly and communicate. Modify poses as needed. Let the instructor know if you feel any strain. With trust and teamwork, combining forces can deepen your yoga practice and strengthen relationships.

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.