For many generations, yoga has served as a transformative practice worldwide. It offers countless physical, mental and emotional benefits, as well as a sacred space for healing and self-care.
This is particularly true for Black women, who often face their own unique physical and emotional challenges. Though they’re not often included in the societal image of yoga, it can be an incredibly empowering and grounding practice for Black women. Yoga offers a necessary space for release, restoration and connection. Beyond just physical health, yoga is also about reclaiming wellness, embracing self-love and finding balance in the chaos of everyday life. These benefits can be particularly valuable for Black women who need a pause from the emotional toll of daily life. Plus, yoga has a rich history in various African cultures, offering an element of ancestral connection.
One of the pillars of yoga is its emphasis on connection, whether it’s to one’s body, mind, spirit, or the world around them. Practicing yoga with friends takes this a step further. It offers the opportunity to bond and deepen relationships through the art of movement. Beyond all else, it’s a silly way to have a good laugh. Here’s everything you need to know about 3-person yoga poses and how to execute them with your friends and loved ones.
What Are 3-Person Yoga Poses?
3-person yoga poses are collaborative yoga practices that involve three people working together to create dynamic and harmonious postures. These poses require cooperation, trust and communication between participants, making the practice an empowering experience. The collaboration helps deepen the connection of body and mind, cultivating a sense of unity and mutual support.
While you only rely on yourself during traditional solo yoga poses, 3-person poses require everyone to synchronize their movements, support one another physically and align their energies. These poses can range from simple, gentle stretches to more challenging and intricate options. While three-person yoga may seem complex at first glance, it offers an incredible opportunity to deepen your practice, build confidence, and connect with friends in the name of healing and fun.
Bringing the inner child alive, 3-person yoga is a supportive and non-judgmental practice. Laughter and mistakes are the best part of the process. It’s an opportunity to step out of your comfort zone and be vulnerable with those you trust. You’ll each walk away with a stronger sense of connection.
Positions Necessary for 3-Person Yoga Poses
Before getting into the poses, it’s crucial to understand the foundational positions that make these practices work. Each person plays a key role, providing either support, balance or stability to the group. These roles can change depending on the specific pose, but they generally fall into three categories:
- Base: The base is the person who supports the other two individuals, providing a strong foundation of stability. This person typically lies or sits on the ground and uses their body to stabilize and carry the weight of the other participants.
- Flyer: The flyer is the person who is elevated or balanced on the base’s body. They may be lifted or supported in a variety of ways, requiring strength, balance and trust in the base and spotter.
- Spotter: The spotter’s role is to assist the flyer in maintaining balance and ensuring safety throughout the pose. This person helps to guide the flyer’s movements, offering support when needed and ensuring that the group remains in a safe and comfortable position.
Each positions requires different skills and abilities, so it’s important to assign accordingly. What’s most important is to trust one another. It’s essential for everyone to communicate clearly during the practice, as three-person yoga requires constant awareness of each other’s movements.
Four 3-Person Yoga Poses
Once you’ve each assigned roles, it’s time to explore some fun and engaging poses you can try with your friends. These four poses require collaboration, trust, and teamwork, making them perfect for building connection.
The 3-Person Plank Pose
The 3-Person Plank Pose went viral on Tik Tok, a fun pose that requires cooperation and trust.
- All three participants will stand facing each other, leaving enough room for the full extension of their legs.
- Grabbing arms shoulder to shoulder, each person will balance their left foot at the hip crease of the person to the left of them before pivoting to the right to place both hands on the ground. This will naturally pivot the foot to behind the leg.
- From there, they will muster balance using upper body and core strength to bring up their second leg to meet the first, placing it on the glute.
The 3-Person Downward Dog Triangle
The 3-Person Downward Dog Triangle takes the classic downward dog pose and transforms it into a cooperative group exercise. In this pose, two people serve as the base while a third individuals forms a stacked position on top of the bases. This creates a multi-layered, triangular downward dog structure.
- The two bases begin in a standard downward dog pose, with hands and feet grounded on the floor. They are facing each other while in this position.
- The flyer places their hands on one of the base’s lower back while placing their knees on the other base’s lower back.
- The flyer then transitions from their knees to their feet on the second bases lower back carefully balancing as they do so.
- Ensure that the entire structure is aligned and balanced for maximum stability.
The 3-Person Reverse Star Pose
The 3-Person Reverse Star is a great way to build strength and focus while practicing coordination and trust. This pose is an energizing, empowering sequence.
- One person acts as the base, lying on their back in the center of the space. This person will provide the foundation for the other two.
- The base with support the second person by holding them up from their hips, as they curve upward to create a “C” shape from legs to chest.
- The third person, or flyer, will position their shoulders on the base of the flyers feet facing downward, using their core strength to lift themselves upward and create their reverse star pose.
The 3-Person Stacked Plank Pose
The 3-Person Boat Pose combines balance and core strength. This playful pose invites all participants to engage their core while working in sync to maintain stability,
- The base must first get into plank pose. To do this, lie down on your front with your legs extended. Place your hands on the mat underneath your shoulders and curl your toes under. Engage your abdominal muscles and use your arms to lift your body off the mat. Your body should now form a straight line that is parallel to the mat.
- Facing your partner’s feet, the flyer will put their hands on the base’s ankles. Keeping your arms straight, press down and lift the foot closest to your base off the ground. Next, place your ankle on his furthest shoulder, point your toes and press down through your foot. Engage your leg and abdominal muscles before placing your second foot on your partner’s near shoulder. For best results, stack your shoulders directly over your partner’s ankles.
- The third person will do the same at the top, facing the same direction as the base so that their hands grip the legs of the middle flyer.