3 People Yoga Poses is a great way to encourage group bonding, but you don’t need to be in a class. All you’ll need is 3 people plus one mat to do this practice.
These poses range from foundation-building exercises that activate and strengthen the body and mindfulness stretches that calm the mind.
The poses are divided into three categories: warm-ups, practice, and release. Each pose has an explanation of what it does.
First, a little background on the pose is provided then an exercise is given to guide you through the pose. Finally, it’s time to move on to the next pose in each category.
5 Best 3 People Yoga Poses
There are many poses you can do with three people. Some good ones to start with are the stretches you can do on your own, such as cat-cow, downward dog, or seated forward bends.
1. Extended Triangle Pose
The first pose in the 3 people yoga poses is the extended triangle pose.
- Stand at the front of your mat and make a T with your hands and place them on your hips.
- Step back with one leg, bringing the foot forward.
- Turn your hips to point toward the ceiling and gaze forward as you place the hand on your waist behind your back in an upwards position.
- Stretch the non-back leg back and place your hand on your lower leg at ankle height with palms facing each other and thumbs turned in toward each other.
- Lower yourself down into a low lunge while keeping your hips pointed toward the ceiling.
- Inhale as you reach your arms up, exhale as you lower your hips back down.
- Repeat on the other side with the other leg forward and lift that opposite arm.
2. Seated Forward Fold
This next 3 People Yoga Poses is called a seated forward fold. It’s great for stretching the abdomen and hamstrings, but it can also help open up your chest.
- Sit on the floor with legs straight out before you and turn your toes out slightly.
- Bend forward and reach toward your toes by grabbing the floor with both hands.
- If you can reach your toes, bring your hands up on the inside of each calf muscle and hold that pose for a few breaths.
- Lengthen your spine and bring your hands back down to the ground.
- If you can’t reach your toes with bent legs, use a block or bolster behind you to stretch your calves.
3. Pigeon Pose
Pigeon pose is another great three People Yoga Poses for core strength, strengthening the legs, and stretching the back of the legs.
It’s also a great way to work on balance because you need to stand still in that position for a minute or two before you can begin moving again.
- Place your hands on the floor in front of you, and it also can help to place support behind you.
- Bend your knees with feet pointing straight out behind you, keeping your arms straight and legs locked together the entire time.
- If this pose is too difficult for you, sit down in a cross-legged position on the floor instead of bending at the hips and pulling up one leg toward one side while keeping the other leg stretched out straight in front of you.
- Hold that position for a minute or longer and then switch sides.
- This can be a great way to start the day if you have a lot of stress in your life.
4. Cow-Face Pose
This next pose is called cow-face because it’s kind of a face-off between two people: one person will be doing a cat pose, while another faces them with a cow pose. It’s another pose that will help strengthen the core, legs, and arms.
- Both people start in a cat pose with their knees on the floor and hands raised above their heads.
- The person in the cat pose will then put their face directly toward the second person to face each other’s belly button.
- Both people then kick one leg back toward their head while lying down on their stomachs and push up with arms to raise their bodies off of the ground.
- Bring both hands behind your back and try to grab each other’s hands.
- Keep the arms straight and hold for a minute or longer.
- Switch places and let the person in cow-face lunge reach back toward the other person’s belly button in front of them.
- You can also switch up how far people are stretched out on the mat, keeping them close enough so they can reach each other at all times, or keep them further apart to make it more challenging.
5. Open-Leg Rocker
The last pose of the 3 people yoga poses practice is an open-leg rocker. It’s a great finishing pose to relax your body and get ready to get back to the day.
- Sit on the floor with your legs straight out before you and turn your toes out slightly.
- Lean forward and rock back on your heels using your arms for support behind you or on the floor in front of you.
- Stay like this for at least five minutes, and then move your legs around to help open up the legs and arms.
Benefits Of 3 People Yoga Poses
There are so many benefits to yoga that you can feel right away, and these poses will help you feel more in tune with yourself and the world around you.
The most important benefit of practicing 3 People Yoga Poses is practicing mindfulness, which means focusing on what’s happening in each moment. Yoga will help you by stretching your body and strengthening your body while calming your mind with breathing, meditation, and concentration exercises.
3 People Yoga Poses will help you increase your range of motion and flexibility as you learn to focus on your body, freeing it up and encouraging it to reach the sky again.
Holding a 3 People Yoga Poses for two or three minutes can help you slow down your breathing and learn how to balance your mind by focusing on one thing at a time.
4. Counter Muscle Activity
Y3 People Yoga Poses that require balance will strengthen your core muscles and help you build more power by working off each other. This can naturally improve your posture, too.
5. Increased Flexibility
As your flexibility increases, you can push yourself to join in a yoga pose that will challenge it further and face a new journey of stretching into the world around you from there.
Practicing 3 People Yoga Poses will build your core strength and help you keep up good posture, which will help you feel more comfortable in your body.
Yoga has also been shown to improve balance in older adults, which is great because it can be difficult to perform everyday tasks as you get older. Learning how to balance yourself will help you maintain a better stance as time goes on!
The Bottom Line
Try this 3 people yoga poses at home workout as a way to bond with your children, spouse, or even your friends and family.
It will help you grow new muscles and develop better balance, all while learning to be more mindful of what’s happening around you! Yoga will even help you feel more confident in yourself and those around you.
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.