3 Person Yoga Poses: Triad Asanas for Groups

If you’re looking to take your yoga practice to the next level and add an element of teamwork, 3 person yoga poses might be just what you need. Also known as triad asanas, these poses require coordination, balance, and communication between three people.

The benefits of practicing 3 person yoga poses extend beyond physical fitness. They can also enhance teamwork, trust, and communication within the group, promoting a sense of unity and cooperation.

Key Takeaways:

  • 3 person yoga poses involve coordination, balance, and communication between three people.
  • Practicing 3 person yoga poses can enhance teamwork, trust, and communication within a group.
  • 3 person yoga poses can add an element of playfulness and creativity to your yoga practice.
  • Gentle and restorative 3 person yoga poses can promote relaxation, stress relief, and emotional well-being.
  • Creating your own unique 3 person yoga poses can be a fun and rewarding experience for the group.

Benefits of Practicing 3 Person Yoga Poses

Including 3 person yoga poses in your practice offers a multitude of benefits. One such advantage is improved teamwork, as these poses require communication and collaboration among the participants. This can help in enhancing mutual understanding and coordination, which can be useful in other aspects of life too. Moreover, 3 person yoga poses also promote balance and stability, as they encourage alignment in the body, while also relying on each other for support.

Another benefit of practicing 3 person yoga poses is increased flexibility. These poses allow you to stretch deeper, with the help of partners, which can help in developing flexibility in areas that are challenging to access on your own. Additionally, 3 person yoga poses can also be helpful in developing trust and bonding within the group.

While some people might struggle with the idea of being in such close proximity to others while attempting yoga, they soon find that they are able to establish a sense of comfort and ease within the group. This can be particularly beneficial for people who experience social anxieties.

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For some individuals, practicing yoga alone might provide the right balance of challenge and relaxation, but 3 person poses can provide new ways to explore movement and break through plateaus. Additionally, by working with two other individuals, it may help stimulate creativity and motivate people to set and pursue new goals in their yoga practice.

Equipment Required for 3 Person Yoga Poses

Performing 3 person yoga poses requires specific equipment that ensures safety and stability for all participants. Here is a list of essential equipment:

Equipment Description
Yoga mats A firm, non-slip surface for each participant to practice on.
Yoga straps Provides assistance with stretches and binds, allowing participants to deepen their poses.
Yoga blocks Helps support and align the body during poses, making them accessible for all levels.

Additionally, wearing comfortable, stretchy clothing and practicing on a flat, even surface is recommended for optimal performance.

It’s important to choose equipment that is durable, easy to clean, and able to withstand the weight of multiple participants. Investing in high-quality equipment can enhance the overall experience and facilitate a deeper connection within the group.

Warm-up Exercises for 3 Person Yoga Poses

To safely and effectively perform 3 person yoga poses, it is crucial to start with a series of warm-up exercises that prepare the body for movement and stretching. The following warm-up routine emphasizes gentle movements and stretching, gradually increasing the intensity to avoid injury.

  1. Wrist and ankle circles: Start by slowly circling your wrists and ankles to warm up the joints and improve blood flow.
  2. Shoulder rolls: Circle your shoulders forward and backward, gradually increasing the size of the circles with each repetition.
  3. Neck stretches: Gently tilt your head to each side, holding for a few seconds, and then roll your neck in circles, switching directions after a few repetitions.
  4. Cat-cow stretch: Get onto your hands and knees and alternate between arching your back (cow pose) and rounding it (cat pose), syncing the movement with your breath.
  5. Downward facing dog: From the previous position, lift your hips up and back into a downward dog pose, pressing your hands and feet into the ground, and stretching the entire body.
  6. Warrior I: Beginning in mountain pose, step one leg back and bend the other at a 90-degree angle, reaching the arms up and holding the pose for several deep breaths.

Remember to focus on your breath, taking deep inhales and exhales throughout the warm-up routine. Once you have completed the warm-up, you are ready to move onto the 3 person yoga poses.

Beginner-friendly 3 Person Yoga Poses

If you’re new to practicing 3 person yoga poses, it’s important to start with beginner-friendly poses that are easy to follow and focus on promoting stability and balance. Here are some poses to get you started:

Pose Name Description
Triangle Pose In this pose, one person stands with their feet wide apart and their arms stretched out to the sides. The second person stands behind them, holding onto their outstretched arm, while the third person stands in front, holding onto the other arm. This pose helps improve balance and stretch the legs and torso.
Tree Pose Choose one person to be the “base” for this pose, standing with their feet apart. The second person stands behind them, holding onto their shoulders. The third person stands in front, placing one foot on the “base’s” thigh and holding onto their hand. This pose helps improve balance and strengthen the legs.
Seated Twist In this seated pose, one person sits with their legs extended in front of them, while the second person sits behind them, wrapping their legs around their partner’s waist. The third person then places their legs over their partner’s legs, sitting facing the same direction. This pose helps stretch the spine and encourages deep breathing.

Remember to communicate with your partners and work together to find balance and stability in each pose. As you become more comfortable with these beginner-friendly poses, you can gradually move on to more challenging 3 person yoga poses.

Intermediate-level 3 Person Yoga Poses

For those seeking a higher level of challenge, intermediate-level 3 person yoga poses are a great way to increase strength, flexibility, and coordination while building trust and communication within the group. These poses require a good understanding of basic three person poses and require more physical effort and concentration than beginner poses.

In this section, we will explore some of the most popular intermediate-level 3 person yoga poses, providing step-by-step instructions and modifications.

Chair Pose With Twist

A great way to build strength and balance, Chair Pose with Twist involves three persons standing close together and bending their knees to sit down into an imaginary chair. The middle person twists their torso to one side while the other two persons support their back and legs.

Warrior III with Arm Balance

For a more advanced version of the classic Warrior III pose, three persons come together in a triangular shape with the front knee bent and the back leg extended behind them. The person in front and the person in back support the middle person, who balances on one foot and extends their arms forward.

Backbend Lunge

This challenging pose requires excellent coordination and communication skills. Starting in a three person lunge position, the middle person stretches backward, while the front and back persons hold their hands, forming a bridge for the middle person to rest on while bending backward.

Remember to always practice intermediate-level poses with caution and never push yourself beyond your limits. These poses can be challenging and require a high level of strength and coordination. Take your time to master the basic three person yoga poses before attempting intermediate-level poses.

Advanced 3 Person Yoga Poses

For those seeking an extra challenge, advanced 3 person yoga poses offer a chance to push physical and mental limits while deepening connections within the group. Trust and communication are key to executing these poses safely and effectively.

3 person yoga poses

“Renowned yogi Shiva Rea emphasizes the importance of teamwork in advanced 3 person yoga poses: ‘As a group, you’re not just practicing physical asanas. You’re practicing communication, trust, and connection with each other.”

One such pose is the three-person bird-of-paradise, which requires strength, balance, and flexibility. Begin by having one person form a half-bird-of-paradise pose, with their raised leg resting on the shoulder of the person behind them. The second person then forms a full bird-of-paradise pose, with their raised leg on the first person’s shoulder, while the third person supports the middle person’s back. Take turns rotating who forms each position.

Another advanced pose is the three-way boat, which targets the core and challenges stability. Begin seated on the floor, with the three people forming a triangle with their feet touching. Lift the feet off the ground and extend the legs out straight, leaning back as far as possible while maintaining balance. To increase the challenge, try passing an imaginary ball or object around the triangle.

Partner-based Assists and Adjustments

Partner-based assists and adjustments in 3 person yoga poses are essential to ensure proper alignment and form. By working together, partners can provide support and assistance to each other, allowing the group to achieve deeper stretches and more challenging poses. Proper communication and trust are key elements in partner-based assists and adjustments.

For example, in Triad Forward Fold pose, one partner can stand in the center, while the other two partners stand on either side. As the center partner folds forward, the side partners can provide gentle assists by placing their hands on the center partner’s back, helping them to deepen the stretch. In Triad Low Lunge pose, partners can provide adjustments by gently pulling or pushing on each other’s hands or hips to deepen the stretch and improve balance.

It is important to remember that partners should never force their bodies beyond their limits or feel uncomfortable during the assists and adjustments. Communication should always be clear and respectful, and partners should take the time to understand each other’s boundaries and limitations before practicing together.

Partner Yoga Games and Sequences

Partner yoga games and sequences are a great way to add fun, playfulness, and creativity to your group practice. These activities promote teamwork, trust, and communication, and can be performed by yogis of all levels.

Partner Yoga Tag: This game combines the classic game of tag with partner yoga poses. One person is designated as the “tagger” and must tag the other partners. To avoid being tagged, the partners must enter and hold a partner yoga pose. If the tagger succeeds in tagging all partners, a new tagger is chosen.

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Partner Yoga Sequences

Partner yoga sequences involve a series of poses performed with a partner, emphasizing mutual support, balance, and synchronization. Here are some examples:

Sequence Name Description
Partner Tree Pose Stand facing your partner. Place the sole of your right foot on your left thigh. Reach your right arm towards the sky and clasp your partner’s left hand. Repeat on the other side.
Double Downward Dog Start in downward dog. Have your partner stand behind you and place their feet on your lower back. Reach your hands back and clasp your partner’s hands. Your partner should press their feet into your back and lean forward, creating a deeper stretch for both of you.
Partner Boat Pose Sit facing each other with your knees bent and feet flat on the floor. Hold hands and lean back, lifting your feet off the ground. Straighten your legs and balance on your sitting bones, creating a “V” shape with your bodies.

Incorporating partner yoga games and sequences into your practice can enhance your physical and emotional bond with your yoga partners. Give them a try and discover the joy and benefits of practicing together.

Healing and Therapeutic 3 Person Yoga Poses

Practicing 3 person yoga poses not only helps to improve physical fitness and mental well-being but also promotes healing and therapeutic benefits. These poses involve gentle stretches and movements that release tension and stress, allowing for a deeper sense of relaxation and rejuvenation within the group.

One example of a healing 3 person yoga pose is the Three-Headed Pigeon. In this pose, one person lies on their back with their legs extended upward, while two other participants sit on either side of the lying person, placing their feet on the extended legs and folding forward into a pigeon pose. This gentle stretch helps to release tension in the hips and lower back while promoting a sense of relaxation and trust among the group.

Another therapeutic 3 person yoga pose is the Circular Breathing. In this pose, three participants stand in a circle, with one person in the center holding a breathing ball. The group then takes turns inhaling and exhaling as the breathing ball is passed around the circle, creating a sense of connection and calmness among the group.

Benefits of Healing and Therapeutic 3 Person Yoga Poses

Practicing healing and therapeutic 3 person yoga poses can promote a variety of benefits for the mind and body, including:

  • Reduced stress and tension
  • Improved circulation and breathing
  • Increased flexibility and range of motion
  • Enhanced emotional well-being and trust

These gentle yet effective poses are perfect for those seeking to unwind, recharge, and connect with others in a supportive and nurturing environment.

Creating Your Own 3 Person Yoga Poses

Once you’ve mastered some beginner, intermediate, and advanced 3 person yoga poses, it’s time to get creative and craft your own! Experimentation and collaboration are key to making unique poses that work for your group’s specific needs and abilities. Here are some tips to get you started:

  • Start with a basic pose and add variations. For example, take a simple 3 person pyramid pose and try adding twists or arm balances.
  • Communicate and collaborate with your group to find poses that flow well and feel balanced.
  • Don’t be afraid to scrap an idea that isn’t working and try something new.
  • Use props like blocks or straps to modify poses and make them more accessible for all members of the group.
  • Experiment with incorporating partner-based assists and adjustments into your poses.

Remember, the journey of creating and exploring new 3 person yoga poses is just as rewarding as the final result. Have fun and enjoy the process!


3 person yoga poses offer a unique and rewarding experience for group yoga sessions. By incorporating these poses into your practice, you can improve your teamwork, enhance your balance, and increase your flexibility.

With the right equipment, warm-up exercises, and guidance, anyone can participate in 3 person yoga poses, from beginners to advanced practitioners. By exploring a range of poses and games, you can add an element of playfulness and creativity to your practice, while also promoting relaxation and emotional well-being.

Remember to approach 3 person yoga poses with an open mind and a willingness to collaborate and communicate with your partners. With patience and practice, you can create your own unique poses and sequences that reflect your group’s dynamic and energy.

In conclusion, 3 person yoga poses provide an excellent opportunity to deepen your yoga practice, connect with others, and experience the joy of movement and stillness together. So gather your friends, family, or colleagues and start exploring the world of triad asanas today!


What are the benefits of practicing 3 person yoga poses?

Practicing 3 person yoga poses offers several benefits, including improved teamwork, enhanced balance, and increased flexibility. These poses require coordination among the participants, fostering a sense of collaboration and unity.

What equipment is required for 3 person yoga poses?

To safely and effectively perform 3 person yoga poses, you will need yoga mats for stability and cushioning, straps to assist with stretching and alignment, and blocks to provide support and leverage.

Are there any warm-up exercises specifically designed for 3 person yoga poses?

Yes, warming up before engaging in 3 person yoga poses is essential. Gentle stretching exercises and movements that target the muscles involved in the poses help prepare the body for the practice and reduce the risk of injury.

Can beginners attempt 3 person yoga poses?

Absolutely! There are beginner-friendly 3 person yoga poses that are suitable for individuals new to yoga or group practices. These poses focus on stability and balance, allowing beginners to gradually build strength and coordination.

Are there more challenging 3 person yoga poses for intermediate practitioners?

Yes, intermediate-level 3 person yoga poses require a higher level of strength, flexibility, and coordination. Step-by-step instructions and modifications are provided to help intermediate practitioners progress safely and effectively.

Are there advanced 3 person yoga poses for those seeking a greater challenge?

Yes, advanced 3 person yoga poses offer a greater physical and mental challenge. These poses often require a high level of trust and communication within the group, pushing the boundaries of strength, flexibility, and collaboration.

How can partners assist and adjust each other in 3 person yoga poses?

Partners can assist and adjust each other in 3 person yoga poses by providing gentle support, ensuring proper alignment, and offering adjustments to help deepen the pose or modify it based on individual capabilities.

Are there partner yoga games and sequences that can be incorporated into group practice?

Yes, partner yoga games and sequences can add an element of playfulness and creativity to group practice. These interactive activities encourage bonding, communication, and shared experiences among participants.

Are there healing and therapeutic 3 person yoga poses?

Yes, there are gentle and restorative 3 person yoga poses that can promote relaxation, stress relief, and emotional well-being within the group. These poses focus on gentle stretching, deep breathing, and creating a sense of calm.

Can I create my own unique 3 person yoga poses?

Absolutely! You are encouraged to experiment and create your own unique 3 person yoga poses. Collaboration and finding balance within the group dynamics are key. Feel free to explore and share your creations with the group.

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