Top 4 Person Yoga Poses to Enjoy with Friends

Enjoying Yoga with Friends: Best 4 Person Yoga Poses

Yoga is a great way to improve flexibility, strength, balance and relaxation. While yoga is often practiced solo, doing yoga with friends can make it even more fun and motivational. Many yoga poses can be adapted for small groups. Here are some of the top 4 person yoga poses to try with your friends.

Benefits of 4 Person Yoga

Adding more people expands the benefits of yoga in several ways:

• Makes yoga more social and enjoyable.
• Allows you to support each other in more challenging balances.
• Builds trust as you rely on each other during partner poses.
• Motivates you to keep up your practice together.
• Lets you learn from each other's yoga form and cues.

Practicing yoga with 3 friends allows you to safely perform acrobatic poses that require four people. You'll also get some laughs trying out fun, creative new positions together.

Safety Tips for Group Yoga

To prevent injuries when doing yoga in a group:

• Choose an open, uncluttered space to avoid bumping into objects.
• Use yoga mats to prevent slipping on smooth floors.
• Go slowly; don't force poses that feel uncomfortable.
• Communicate clearly about who will move where during transitions.
• Make sure bases are grounded before lifting or balancing on them.
• Have spotters ready to assist with tricky balancing poses.

1. Double Downward Facing Dog

Downward facing dog is one of the most common beginner yoga poses. Having a friend join you makes it more entertaining and challenging. To get into double downward dog:

1. Face each other a few feet apart in plank position, hands beneath shoulders and body in straight line.
2. On an exhale, tuck toes under and lift knees off floor while reaching hips up and back.
3. Press palms firmly and rotate arms so fingers point forward.
4. Lengthen spine and press heels toward floor to deepen stretch.
5. Hold for 30 seconds to 1 minute.

As you hold the pose, try linking opposite arm and leg extensions. Or have one person try lifting one leg up for their partner to hold.

Benefits

• Stretches calves, hamstrings, shoulders and back.
• Strengthens arms, wrists and abs.
• Improves posture.

2. Partner Tree Pose

Tree pose improves balance, concentration and leg flexibility. Having a partner provides added support and stability. To get into partner tree:

1. Start standing facing each other a leg-length apart, palms together.
2. Shift weight to one leg as you lift the other foot and place sole on inside of standing leg.
3. Partially rest lifted foot on partner's inner thigh above knee or on hip crease.
4. Partner rests their hands on your lifted thigh to steady and support you.
5. Hold for 30-60 seconds then switch sides.

For a greater challenge, try closing eyes while partner stabilizes you or lifting both feet off the floor.

Benefits

• Challenges balance and stabilizer muscles.
• Opens hips and stretches legs.
• Cultivates mindfulness of breath.

3. Double Boat Pose

The core strengthening boat pose gets even tougher balancing with a partner. To get into double boat pose:

1. Sit facing each other with knees bent, feet lifted and soles together.
2. Hold hands tightly and lean back to lift feet off floor while balancing on sit bones.
3. Draw belly in and keep back straight and neck relaxed.
4. Hold for 20-30 seconds breathing deeply.
5. If desired, try rocking front to back to further challenge balance.

Make this posture easier by keeping feet on floor or letting go of hands. Or make it harder by not holding hands.

Benefits

• Tones abs, hip flexors and obliques.
• Improves balance, focus and coordination.
• Opens shoulders and chest.

4. Side Plank Partner Pose

Side plank strengthens shoulders, arms and obliques. Having a partner provides some cushioning as you master the pose. To get into side plank partner pose:

1. Begin in plank position with partners facing in opposite direction.
2. Come down onto your right forearm, stacking shoulders over elbow.
3. Your partner mirrors you, coming onto their left forearm.
4. Align hips so one person's right hip stacks over their partner's left hip.
5. Engaging abs, lift hips up to create one solid plank of 4 people.
6. Hold for 30 seconds to 1 minute, then repeat on the opposite side.

For stability, bottom partners can place their top hand on the hip of top partner. Switch order and sides halfway through.

Benefits

• Builds strength in shoulders, arms, glutes and obliques.
• Improves balance and coordination.
• Lengthens spine and hip flexors.

5. Double Downward Dog Back Stretch

Adding a back-to-back stretch can release tension after downward facing dog. To do it:

1. Start in downward dog position facing away from each other.
2. Walk feet forward until under hips then slowly roll up one vertebrae at a time.
3. Once standing, lean back-to-back and grab forearms or link elbows.
4. Gently arch back slightly pressing shoulders together to create a light back stretch.
5. Hold for 30 seconds then carefully release back down bending knees as needed.

This feels great after backbends like upward facing dog or wheel pose too.

Benefits

• Stretches out upper and lower back muscles.
• Promotes good posture.
• Releases tension and stress.

6. Double Pigeon Pose

Seated pigeon pose is a deep hip opener that feels great with a partner. To get into double pigeon:

1. Sit facing each other, legs extended forward.
2. Bend right knee and cross right ankle over left thigh in figure 4 position.
3. Partner mirrors you by crossing left ankle over right thigh.
4. Gently lean forward, letting partner's front knee rest on your back thigh.
5. Hold for 30-60 seconds, breathing deeply.
6. Switch legs and repeat on opposite side.

Make this pose easier by resting top foot on floor instead of thigh. Or place a yoga block under back thigh for support.

Benefits

• Deeply opens outer hips and hip flexors.
• Stretches glutes and rotators.
• Calms the nervous system.

7. Double Bound Angle Pose

Bound angle pose opens the hips and inner thighs. Partnering up lets you gently press knees down for a deeper stretch. To get into double bound angle:

1. Sit facing each other with knees bent and soles of feet together.
2. Partners hold hands and pull gently towards each other to press knees down.
3. Keep spine long as you fold forward, bringing chest towards feet.
4. If desired, partners can place opposite hand on each other's upper back for a gentle assist.
5. Hold for 30-60 seconds.

Make this posture more comfortable by sitting on a folded blanket. Or avoid folding forward if it strains your back.

Benefits

• Deeply stretches inner thighs and groin.
• Calms the mind.
• Relieves anxiety and fatigue.

8. Seated Twist Partner Assist

Twists release tension in the back and hips. Having a partner assist you lets you go deeper into the twist. To do it:

1. Sit facing each other with right legs extended out to the side.
2. Cross left foot over right thigh placing left hand behind you.
3. As you twist right, partner places their left hand on your upper back and right hand near your hip.
4. Partner gently assists you further into the twist as you breathe deeply.
5. Hold for 30 seconds then repeat on opposite side.

Make sure partner only applies force on your exhales to avoid injury. Move slowly and back off if it feels too intense.

Benefits

• Wrings out spine.
• Stretches shoulders, back and hips.
• Stimulates organs.

9. Supported Fish Pose

Fish pose stretches the front body and opens the chest. Having someone stabilize your legs makes balancing easier. To do supported fish pose:

1. Sit facing each other in staff pose with legs extended forward.
2. As partner sits upright, lie back bringing shoulder blades onto partner's thighs.
3. Let head gently release back as partner holds and presses down on tops of your thighs.
4. Place arms out to sides palms up to open chest and front shoulders.
5. Hold for 30-60 seconds feeling chest and abdominals expand.

For stability, partner can cross ankles over tops of your feet. Bend knees if this posture strains your back.

Benefits

• Stretches chest muscles and front torso.
• Opens shoulders and lungs.
• Calms nervous system.

10. Partner Frog Pose

Frog pose deeply opens the inner thighs and groin. Partner support makes the intense stretch more accessible. To get into partner frog pose:

1. From tabletop, bring knees wide as partner sits in front of you.
2. Partner holds ankles as you slowly lower down to forearms.
3. Allow partner to gently press knees down toward floor to intensify stretch.
4. Rest forehead on floor and relax hips towards heels.
5. Hold for 30-60 seconds then switch roles.

For less intensity, keep hands on floor instead of forearms. Or avoid lowering all the way down.

Benefits

• Deeply stretches inner thighs, groin and hips.
• Calms the nervous system.
• Relieves tired legs.

More Fun Partner Yoga Poses to Try

Once you've mastered the basics, try out these fun partner yoga poses together:

• Double boat pose row: Sit facing each other in boat pose rowing forwards and backwards.
• Partner headstand: Base partners support top partner's legs up in headstand.
• Double eagle pose: Balance in eagle wrapping front leg around partner's back leg.
• Partner plow pose: Lie back placing legs up partner's back for support.
• Acro yoga: Advanced poses like bird, grasshopper and throne require all 4 people.

Remember to take things slowly and communicate with your partners. Laughter is welcome - enjoy the journey as you advance your practice 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.