3 Person Yoga Challenge Poses You Should Try

Have you ever wanted to spice up your yoga routine with a fun challenge? Look no further than three person yoga poses!

These unique and creative poses require coordination, balance, and teamwork, making them a great way to bond with friends or family while also getting in a great workout.

3 Person Yoga Challenge Poses You Should Try

Whether you’re an experienced yogi or just starting out, these poses offer a fun and exciting way to challenge yourself and explore your body’s capabilities. You’ll be surprised by what you can do!

Three person yoga poses can be done by people of all ages and most fitness levels. Whether you’re a beginner or a yoga master, including these in your routine are a sure-fire way of having fun whilst getting stronger and fitter.

In today’s blog post, we’ll introduce you to some of the best three-person yoga challenge poses to try from pretty much anywhere.

From simple beginner poses to more advanced and complex positions, we’ll give you step-by-step instructions and tips for mastering each one safely and properly.

So grab two friends and get ready to take your yoga practice to the next level with these fun and challenging poses!

Why Practice Three Person Yoga Poses?

You may have thought that yoga was something you do alone or as part of a large group or class. But, in reality, it can be done with as many people or as few as you like.

Not only can three person yoga be a great excuse to spend time with friends and family, but it is also an easy way to get others into yoga who may have shown interest or are too afraid to try it alone for the first time.

Trio yoga is a relatively new craze that has hit yoga studios and retreats worldwide. It encompasses a range of Acro poses and stretches to rejuvenate your body and mind. And, of course, it comes with a lot of laughter with two special people in your life. 

The main reason practicing three person challenge yoga poses should be done is that they can be a fun and rewarding way to enhance your yoga practice.

These poses require teamwork, communication, and trust, which can help to build stronger relationships and create a sense of community with your fellow yogis.

In addition to the social benefits, three person yoga poses also provide a unique physical challenge. They require a greater level of balance, strength, and flexibility than traditional yoga poses, which can help to improve your overall fitness and body awareness.

These poses can also be a great way to challenge yourself and push beyond your comfort zone, helping you to grow and develop as a yogi.

It doesn’t matter if you’re a novice at yoga or an experienced yoga, three person yoga is suitable for all levels. For experienced yogis, it’s a chance to change the same old yoga routine up a bit.

For newbies, it’s a great opportunity to learn with someone you trust and don’t feel self-conscious around. 

Ultimately, three person challenge yoga poses can be a rewarding, fun way to deepen your yoga practice, strengthen your relationships, and improve your physical and mental well-being.

Acro Yoga: What Is It?

We briefly mentioned Acro yoga above, and we’re guessing you’re wondering what this is exactly. Let’s explain.

As the name suggests, Acro yoga combines acrobatics, restorative, and gymnastic yoga poses into just one style. You won’t see Acro yoga practiced all that commonly in yoga studios due to its unique blend of acrobatics and yoga.

One of the main reasons it’s not as common, however, is that it can not be practiced alone. 

Acro yoga typically needs two people to be performed correctly, with one being the flyer and the second yogi acting as the base. But, you can also include another person who acts as the spotter.

They are essentially the coach and safety net, helping the other two maintain complete balance and being there if the flyer needs catching.

Acro yoga sees the base person laying flat on a yoga mat. In this position, their arms and legs extended toward the sky. The flyer, meanwhile, balances on top with their core fully engaged.

From here, the two perform poses that can only be described as gravity-defying, with twists and turns that require a lot of balance, flexibility, strength, and, above all, trust in the other person. 

Though Acro yoga poses are generally performed with two people, they can be done with three practitioners. When three people are involved, the roles can change, depending on particular movements.

You may find that two people are the base, whilst the other is the flyer. In some cases, though, you may find two flyers atop a sturdy base. 

Of course, Acro yoga is not for inexperienced yogis. Even those who have done yoga for many years will never attempt this style, as its acrobatic abilities can be too strenuous and difficult for many. 

The reason we wanted to mention Acro yoga is that it has the same basic principles of other yoga poses involving three people. You need to have trust in your partners, be slow, safe, and gradual, but also have fun. 

Three Person Yoga Benefits

We all know the many incredible benefits of practicing yoga on our own, from improving mental clarity and emotional well-being to boosting physical health. But it’s time to consider the benefits of practicing trio yoga. 

Yes, solo yoga can be a deeply introspective and personal experience, but practicing yoga with two other people can provide an opportunity to step out of your comfort zone and build lasting connections.

Here are just a few ways that three person yoga can take your practice, relationships, and life to new heights:

3 Person Yoga Challenge Poses You Should Try (2)

Strengthens The Core

Doing a three-person yoga workout provides an intense workout for the abs. That’s right, you’ll definitely feel the burn doing these poses!

This is because this form of yoga involves not just supporting your own body weight, but also that of your two partners, all while maintaining balance and proper posture.

As the base, you must keep your core activated at all times to provide a sturdy foundation for your partners to perform various movements.

The flyers, who are elevated in the air, use only one or both legs to be stable and engage in challenging contortions that require a significant amount of effort and perspiration.

Strengthening your core through trio yoga also results in a reduction of upper and lower back discomfort, which is especially beneficial for individuals who sit for extended periods.

Improves Overall Flexibility

Three person yoga tests your flexibility to the max. It doesn’t matter whether you’re holding on to your toes with the trio dancer pose, or doing the downward dancing dog pyramid pose, your flexibility will be seriously tested. 

You need to push a lot deeper into pretty challenging positions with trio yoga. Therefore, you also need to stretch certain parts of your body that don’t usually get targeted on their own.

Due to this added support and weight, you will soon find yourself pushing and even exceeding what you thought was your limits. And, once you practice more and more, your overall mobility and yoga skills will start to improve dramatically. 

Boosts Confidence

If you are in need of a confidence boost when doing yoga, we fully recommend trying three-person yoga poses. This style of yoga is a great way of taking you out of your comfort zone.

Best of all, you will have others alongside you to encourage and support you as you perform the poses. You’ll be surprised how a little belief from others can give you the courage to try poses you’d have never dreaded of doing before.

This will lead to a new-found courage and confidence both on the yoga mat and off it in everyday life. 

Builds Trust And Communication With Others

When you practice yoga as a trio, you will form new bonds with friends, family, and new people! More often or not, these bonds become unbreakable.

As with any healthy friendship or relationship, trust and communication is vital, and the same applies to Acro yoga.

When taking an Acro class, you will be taught ways to communicate with your fellow yogis with the use of hand gestures, verbal communication, and even slight eye contact and movements. 

As with partner yoga, you will soon discover that trio yoga is pretty intimate. You will learn how to synchronize your body movements and breath with your partners and glide from one asana to the next.

And, remember, you will never be alone doing these poses. Even if you make a mistake, such as falling, or letting one rip accidentally (it happens!), then you have your faithful companions at your side to laugh with you and support you. 

Three Person Yoga Poses For Beginners

If all this talk of three person yoga poses has got you eager to try it with others, it’s time to do so.

Below are a range of three person yoga poses to try for beginners. Don’t worry, we don’t expect you to fly about in the air or support others doing twists and turns above your head here.

These poses will help you dip your toes in trio yoga poses, so you can get a feel for them. 

1. Triple Forward Fold

The triple forward fold, also known as Uttanasana in yoga, is a standing forward bend pose that has several physical and mental benefits.

This pose can help stretch the hamstrings, calm the mind, stimulate abdominal organs which can improve digestion, and helps to relieve tension in the neck and shoulders.

To start the triple forward fold pose, stand upright on your yoga mat, back to back with one another. Now, inhale and stretch your arms upwards toward the ceiling. Here, you should feel your spine, neck, and shoulders stretch. 

As you exhale, hinge at your hips and fold forward gently and release each vertebra, one at a time. Once you have gotten to your absolute limit, you can either hold hands with your yoga partners or grab your toes. 

At this moment, breathe and rise again in the same manner, ensuring your back is straight, and your core is engaged. 

2. Back-To-Back Lotus Circle

Back-to-back lotus circle, also known as Dwi Pada Pitham in yoga, is a pose that can be performed with two or more people sitting back-to-back in lotus position and holding hands.

Some potential benefits of this pose include an improvement in flexibility, an increase in trust and connection with your yoga partners, stronger glutes and core, and sheer relaxation.

Here’s how to do the back-to-back lotus circle with three people. First, start in a seated position you find comfortable and place your bodies back to back with your knees touching. Inhale deeply and raise your hands above your head. 

Now, exhale and place one of your hands on the partner’s leg to your left and your other on the leg of the partner on your right. Here, as you settle into the back-to-back lotus circle pose, your back should start to lengthen and your chest open.

During this yoga position, enjoy the present moment and try to sync your breath with each other. Relaxation at its best.

3 Person Yoga Challenge Poses You Should Try (1)

3. Triple Warrior III

A three-person take on the Warrior pose for partners, the Triple Warrior III yoga pose should be performed on a solid surface, such as grass or wood.

Known as Ardha Virabhadrasana III in yoga, this pose is more challenging but comes with a range of potential benefits, including helping with the improvement of balance, the strengthening of the core and glutes, an improvement in flexibility, and an enhancement in focus and concentration.

Begin with three people in a circle, facing the center. Raise your arms up above you with your palms facing in and inhale. Shifting your weight to your right leg, now exhale.

Inhale again, but hinge at your waist and allow your left leg to move back behind you. Now, you can either put all of your hands flat against each other or interlock each other’s arms. Adjust if required to keep your balance. 

Whilst completing this pose, try and maintain your body in a flat T-shaped plane shape with your hips facing the floor.

Once you have completed one side, repeat on your other. 

4. 3-Way Dancer Pose

Also known as Natarajasana, the 3-Way Dancer Pose is a somewhat challenging yoga pose that involves three yogis holding hands and standing in a modified dancer pose.

When you do this pose, you can promote relaxation and relieve stress, open your heart and chest space creating a sense of openness, connection, and vulnerability, and improve your balance.

Begin by standing in a circle with your fellow yogis and face each other. Once you’re all ready, extend your right leg backward and shift your weight to the left side of you.

Now, stretch your arm back until it meets your leg and firmly grab a hold of your ankle. Now, lift your ankle up toward the sky. 

As your leg extends upwards, reach your arms out to the center and hold your partner’s hands for additional support and balance. Inhale and exhale deeply a few times, allowing your body to stretch and stabilize. 

5. Downward Dog L-Shape Pose

The Downward Dog L-Shape Pose, also referred to as L-Pose or Handstand Prep, involves starting in downward-facing dog and transitioning into an L-shape with the legs lifted against a wall.

Although quite challenging, this pose can help strengthen the upper body, promote circulation, and improve balance.

Practicing the Downward Dog L-Shape pose can be relatively tricky with three people, but it is a great one for beginners to have a go at. If you’re more experienced, however, we suggest trying the downward dog pyramid pose, or the flying downward-facing dog. 

When tackling this pose, ensure you communicate with your two partners, especially if you start to lose balance.

To begin the Downward Dog L-Shape yoga pose, choose a partner with the most solid core and place them at the front of the yoga mat, where they should do the half-dog pose.

The second partner should now stand with their feet on opposite sides of the other partner’s arms.

The second partner should fold forward, placing their hands on the yoga mat. Then, they need to bring both of their feet up slowly into an L shape to the first partner’s back.

The last partner will now complete a similar pattern of movements, but with their back should be parallel with their arms and in an L shape. 

Once this yogi feels comfortable, apply slightly more pressure onto the partner’ back and help them push harder and deeper into a stretch.

In Summary

As you can see, three-person yoga poses are a great way to change your yoga routine up. Above are some excellent trio yoga poses to get started with.

As you become more experienced, you can start to tackle some more challenging positions and reap the mental and physical benefits. 

Laura Simmons
Latest posts by Laura Simmons (see all)