Partner Up! Enjoy These Fun 4 Person Yoga Poses Together

Partner Up: The Best Yoga Poses for 4 People

Yoga is often seen as an individual activity focused on solitary poses and meditation. However, practicing yoga with a partner or in a group can be an incredibly fun, bonding experience. Partner and group yoga poses build trust, improve communication, and allow you to share the mental and physical benefits of yoga. When you have 4 yogis together, there are many interesting poses you can create.

Group yoga helps you tune into others and work together toward a common goal. It develops cooperation and compassion. Partner poses like Double Downward Dog and Eagle Pose teach you to support one another physically and emotionally. Here are some of the top paired and group yoga poses to do with 4 people.

Standing Poses

These upright yoga poses are accessible to yoga students of all levels:

Double Tree Pose

Face two partners while standing about 3 feet apart. Bring the soles of your feet together and hold hands. Lean back slightly and engage your legs to find balance. Hold for 30-60 seconds.

Partner Twist Pose

Stand back-to-back with your partner. Reach your right hand up and take hold of your partner's left hand. Place your left hand on your hip. Twist your torsos to the right, using each other for support. Hold for 5 full breaths then repeat on the opposite side.

Eagle Pose

Have one partner stand with feet hip-width apart. The other partner stands behind them and wraps one arm under the front person's shoulder and the other arm over. The front person crosses their arms in front and bends their knees slightly to allow the back person to fully wrap them in a hug. Hold for up to 1 minute.

Row Boat Pose

Sit back-to-back with legs extended. Interlock arms through your partner's arms. Raise your legs up and pretend you are rowing a boat in sync. Engage your core and legs. Take 10-15 strokes then switch partners.

Seated Poses

Moving to the floor opens up new partnership possibilities like:

Double Seated Twist

Sit facing your partner with knees bent and feet on the floor. Hold hands and twist away from each other, using your grip for balance. Turn your head and gaze behind you. Release back to center and repeat on the opposite side. Do 2-3 twists per side.

Partner Forward Fold

Sit facing your partner, legs extended. Hold hands and lift arms up overhead. Both partners hinge forward from the hips to fold over your legs. Gently pull on each other to deepen the stretch. Bend knees as needed and hold for 30-60 seconds.

Back-to-Back Stretch

Sit back-to-back with legs straight. Bend your knees and bring your feet in towards your body then extend your legs onto your partner's knees. Hold hands and gently lean forward and back to stretch your hamstrings and back. Do 10 repetitions.

Double Boat Pose

Sit opposite your partner, knees bent and feet on the floor. Lean back and lift your feet off the ground, balancing on your sit bones. Grasp hands tightly and engage your core muscles. See how many breaths you can hold the pose together before tipping over.

Inverted Poses

Inverting poses like:

Partner Downward Dog

Start in a high plank position facing your partner. Walk your feet towards them until your heels meet. Lift your hips up and back to form an upside down "V" shape. Keep your hands shoulder-width apart. Spread your fingers wide. Engage your core and keep your back straight. Hold for 5-8 breaths.

Double Child's Pose

Kneel on the floor with your legs underneath you and hips over your heels. Stretch your arms forward and lower your chest and head to the ground. Your partner kneels behind you and places their hands on your mid to upper back. Apply gentle pressure and hold for 30-60 seconds. Switch roles.

Balancing Poses

Test your teamwork skills by attempting balancing poses together like:

Partner Tree Pose

Stand facing your partner and hold hands. Shift your weight onto one leg then lift the other foot and place it above the opposite knee. Lean on each other for balance assistance. Hold for 10 breaths then switch sides.

Double Dancer Pose

Face the same direction and hold hands. Shift your weight into your left foot. Bend your right knee back and grab the inside of your ankle with your right hand. Extend your left arm up. Work together to find your balance. Hold for 5-10 breaths then repeat on the other side.

Acro Yoga Plank Pose

The base partner lies on their back with legs bent and feet flat. The flyer assumes a high plank position over the base's body. The base holds the flyer's ankles helping them engage their core to hold the pose. Switch roles after 5-10 breaths.

Tips for Practicing Partner Yoga Safely

To get the most out of partner yoga, follow these tips:

• Discuss any injuries or limitations beforehand
• Move slowly and communicate throughout the poses
• Agree on a plan to get safely in and out of poses
• Don't push your partner beyond their limits
• Make adjustments to accommodate different sizes and strengths
• Maintain awareness of what your partner is experiencing

Having an open line of communication, moving in sync, and respecting each other's bodies is key. Start with simpler poses and work your way up as the trust builds.

The Benefits of Group Yoga

In addition to being fun, practicing yoga with others provides many rewards including:

• Builds trust - You have to depend on others to achieve mutual poses
• Improves social skills - Communication, cooperation, compassion
• Creates bonding - Physical contact increases oxytocin
• Enhances focus - You must pay attention to your partner
• Allows assist and support - Partners can help you deepen stretches
• Builds confidence - Accomplishing poses together raises self-assurance

Group yoga helps you connect more deeply with those around you. It highlights how working together can make challenging things possible. Invite a few friends to do partner yoga - the experience might surprise you!

Partner Yoga Sequence for 4

This 35 minute partner sequence hits all the muscle groups. Repeat on both sides when noted.

1. Double Tree - Hold 30 seconds
2. Partner Twist - 5 breaths each side
3. Eagle Pose - Hold 30 seconds each side
4. Row Boat - 15 strokes
5. Double Seated Twist - 2-3 twists each side
6. Partner Forward Fold - Hold 30 seconds
7. Back-to-Back Stretch - 10 reps
8. Double Boat - Hold up to 30 seconds
9. Partner Downward Dog - 5 breaths
10. Double Child's Pose - Hold 30 seconds
11. Partner Tree - 10 breaths each side
12. Double Dancer's Pose - 5 breaths each side
13. Acro Yoga Plank - 5-10 breaths

Finish with a seated meditation holding hands and taking 5 deep breaths together. Namaste!

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.