Beyond simply you on your mat, yoga has advanced. Now that you may include a second or even third person, you can create a demanding and enjoyable social experience that combines workouts, deep stretching, and flying acrobatics.
Trio yoga combines cheerleading with yoga with a touch of serenity and lots of fun. If you’ve been looking for a way to improve your relationship with your partner, your yoga pals, or even your kids, try trying some of these incredible beginners or advanced 3 person yoga positions.
Describe Acro Yoga.
Yoga, gymnastics, and acrobatics would have a child called acro yoga. Due to its many advantages and interesting photo opportunities, this unusual form of fitness and art is becoming more and more well-known. In essence, the base yogi’s hands or feet are used to lift one or more other yogis off the ground. Successful acro yoga positions require not only communication and balance but also strength and flexibility.
Although most acro yoga positions are normally done by two people, we’ve also tried some really enjoyable three-person yoga poses. Be prepared to interact with your fellow yogis in a way you’ve never done before since acro yoga is a true test of cooperation and trust.
Important Acro Yoga Postures
The three fundamental positions in acro yoga are:
Base: The individual sustaining the entire position from the bottom is often lying flat on their back. All of the strength and stability used by the flying yogis come from the base. They must have faith in their power and ability because they are the base of the position.
Yoga practitioner who is flying: This is the yoga practitioner. At moments, they look to be flying, while at other times, all they do is balance on the foundation’s limbs. They must have exceptional body control, balance, and coordination in order to make things easier for the base. One or two flyers are doing acro yoga positions.
Spotter: Like in cheering or weightlifting, a spotter is the “safety person” who keeps an eye on everyone’s form and ensures that no one trips. The observer may take up the posture as well. While they are not typically necessary, spotters offer additional security when three individuals attempt difficult yoga positions.
Advantages of Three-Person Yoga Pose
Why should I attempt acro yoga with three people, you might be asking. It turns out that the practice has a wide range of psychological and physiological advantages.
Trio acro yoga is a fantastic method to improve your connections with your loved ones, friends, and/or coworkers. I’ve even discovered that taking yoga sessions with strangers led to some truly wonderful new friendships!
Trio acro yoga is a fantastic form of exercise that parents may do with their kids. Regardless of their age, the support and motivation youngsters receive from you when attempting silly flying positions is a fantastic opportunity to develop bonds. Additionally, lifting kids into the air is much easier than lifting adults.
Speaking to each other is necessary when doing acro yoga, which differs from solo yoga on a mat. When performing any three-person yoga posture, effective communication is crucial since it makes sure that everyone is aware of where the asana is going.
Additionally, it promotes mutual trust among your yoga partners. You need to feel at ease before you ask someone to slightly move their foot to the right. or instruct your other yogis to “keep your core firm and arms engaged.”
Unsurprisingly, three person yoga demands a lot more strength than regular yoga. With each repetition, you are adding more muscle and improving your balance because you are bearing much greater weight than your own body weight.
You will discover that you need to be more engaged and flexible than you would be on your own, even as a flyer. You’ll surely sweat and even experience soreness the following day. Yoga acrobats have fun while getting a terrific workout.
Less back pain, greater flexibility
You may have heard about the amazing advantages inversions provide for your body. Many acro yoga positions enable you to achieve a far deeper stretch than you could on a yoga mat, much like in aerial yoga or poses in a yoga swing.
Inversion and spinal decompression can reduce back pain while also enhancing circulation and mental clarity.
Socialization and Accountability
The most inspiring activity you can perform is exercise with a partner (or several). When friends show up to exercise with you, you are much more likely to jump on the mat and feel driven to move. In science, the phenomenon is referred to as exercise contagion.
Because you actually require the assistance of the other participants to complete the posture, acro yoga elevates this contagious motivational energy to a new level. You are able to connect on a new level that you have probably never known before in order to keep working as a team to solve new difficulties.
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Warm up with these three-person yoga poses.
Yoga beginners shouldn’t dive into acro yoga without adequate preparation and training. After all, it involves stepping on the limbs of others while almost flying through the air. Acro yoga is not for the faint of heart and can actually do major harm if you are untrained and unrooted.
It’s ideal to begin with a simple yoga pose to stretch everyone out and promote relaxation. It is best to have an instructor or fellow group member leading the practice, just like in a typical yoga class. Acro yoga requires synchronized movement in contrast to traditional yoga, which places an emphasis on connecting with your own body.
Lotus Back to Back
Start by sitting in a circle in the lotus position back to back. To become more aware of one another’s body and to find equilibrium, take a few breaths together.
You also need to get used to touching each other, but in a friendly way that is comfortable rather than odd. After all, throughout the practice, your hands, arms, and legs will be placed on top of one another and in contact.
Triple-fold in front
Sit in a three-point circle and extend your legs inward, touching your feet. Breathe deeply, then clasp your hands and tuck your body toward the middle (or arms, depending on flexibility). To intensify the stretch and to practice communicating about each other’s upcoming motions, brace against each other.
Poses for Three People in Simple Yoga
Your warm-up routine should continue with standing postures so that everyone may stretch out and improve their balance. Before attempting more challenging poses, you can establish a strong base of trust. Each yogi can improve their flexibility throughout this warm-up and benefit from the group’s balancing assistance.
This straightforward variation on the traditional partner Warrior posture for three people works well on a stable surface like wood or even grass.
- Start in a circle, with all participants facing the middle.
- Put your arms in front of your head and take a deep breath.
- Breathe out as you place your weight on the right leg.
- Hinge at the waist and let your left leg swing back behind you on an inhalation.
- As you begin Warrior III, brace all of your hands flat against one another or interlock your arms, adjusting as necessary to maintain balance.
- Try to maintain a flat, T-shaped body with your hips pointed downward.
- On the other side, repeat.
Lord of the Dance (Natarajasana) Pose in Three Ways
In Lord of the Dance, using your balance is a helpful warm-up activity. Like with two partners, you may need to experiment a little to get the optimal interlocking grasp.
- Each yogi should face the middle as you begin in a circle.
- Put all of your weight on one leg, then extend your left leg behind you with a bent knee.
- Grab the inside of your left ankle with your left hand, then slowly kick up the rear glute until your foot is fully raised in the “Lord of the Dance” position.
- In the center of the circle, extend your opposing arm upward and forward and join hands with the other yogis.
- Utilize the strength and equilibrium of the other yogis while exhaling collectively.
- On the other side, repeat.
This is a simple yoga stance that introduces three people flying. With one partner lying flat across the top and the other two partners arranged in an “L shape” on the floor, the three yogis will form a rectangular box. Before attempting this triple posture, the chair pose is a terrific method to warm up and be ready for the 90° leg angle.
- To place the flyer, two base persons lie flat on their backs with their head crowns practically touching.
- They both elevate their legs and gently bend their knees.
- In order to lift their lower body onto the other base, the top person will move their shoulders onto one base’s feet first.
- The bases may need to gradually adjust and press their legs upward until they attain a 90-degree posture with their feet underneath the flyer’s shoulders and toes.
- The flyer holds the active Savasana posture as the bases maintain their entire body weight and slowly exhale.
Three dancers in a pose
Strong bases and a very flexible flyer are necessary for this stance. It is an extremely lovely expression that combines elements of cheerleading, ballet, and yoga. Everyone engaged receives a substantial stretch from the ballet position.
- A Warrior can be started by one person. I’m assuming
- The second base should step backward into their Warrior while lining up their front toes with the other base’s heel. I pose
- In a cheerleading pyramid-like motion, the third yogi climbs up onto the thighs of the bases one at a time.
- The flyer will then face one of the bases and hoist their front leg onto that base’s shoulder while supporting themselves with their hands.
- With each of the flyer’s shins evenly distributing the weight on the bases’ shoulders, the other base can assist the flyer in lifting their rear leg into the full splits position.
- Breathe, remain focused, and modify as necessary.
- Use the same entrance and exit points.
Three Difficult Yoga Pose
Before advancing to stacked planks, everyone can work on completing the plank position (Phalakasana) on their own. You must be able to hold a strong plank position for at least 10-15 whole breaths before attempting the plank trio.
- The base of the plank tower should initially be the person who is the strongest, holding a firm Phalakasana.
- Starting from a standing position, the second partner faces the base’s feet.
- Take a firm grasp of the base’s ankles to establish the “middle block,” then slowly lower your feet to their shoulder blades with your toes pointed back while maintaining an engaged core.
- Next, the top partner can mimic the second person’s actions while moving in the other direction.
- Everyone must maintain a straight neck while gazing down or slightly forward.
- The top flyer can carefully step off one foot at a time to release, and the others can do the same.
Descending dog tower
One of the most iconic and well-known yoga poses, downward dog is a mild inversion with a big stretch for the hamstrings and shoulders. A great photo opportunity is created when several down-dog positions are stacked on top of one another.
- One base partner strikes the traditional downward dog position first.
- With their hands and heads virtually touching, the second base assumes the down dog position while facing the first person (but still a few inches apart)
- Make sure the bases are firm and their hamstrings are extended as far to the ground as they can while taking a deep breath (adjust position width as needed)
- The other partner (flyer) puts their hands on one base’s lower back and quickly lifts their legs into a tabletop set on top of their partners using their core strength.
- The flyer then presses into a downward dog position, bringing their feet to the shoulders of the opposing base to create a 3-dog pyramid.
- For an additional stretch, the flyer can lift one leg into a split dog position.
Trio Throne Pose and Flying Mountain Pose
Due to the fact that both flying partners are separately holding their own weight and balance without touching one other, this position is a very special yoga challenge. Make sure the base has the excellent arm strength and hamstring flexibility to hold their legs up in a 90° position before attempting this yoga challenge with three people.
- The base starts off with their backs flat.
- Standing with his back to the legs of the base, the first flyer
- The base gently presses the flyer up into a sitting throne position by bending their legs and placing their feet on their sit bones.
- After the first flyer is safely in place, the second flyer cautiously steps onto the outstretched arms of the base while keeping their entire body engaged and solid.
- The base must fully extend their arms and legs, flex their muscles, and focus intently on both flyers in order to complete the expression.
Belief in the Process
Acro yoga is undoubtedly challenging. Be patient and laugh at your blunders because getting into 3 person yoga positions can be challenging and confusing. Every position has a unique procedure that requires practice and perfecting over time.