Three person yoga poses, also known as Acro yoga or group yoga poses, can be a fun and engaging way to deepen your practice and build trust among friends. However, these poses can be challenging, and ensuring safety is key to making the experience enjoyable for everyone involved. In this guide, we’ll break down some essential steps and safety tips for attempting three person yoga poses.
What Is a Three Person Yoga Pose?
Three person yoga poses typically involve three individuals working together to create a balanced, connected formation. In Acro yoga, each person plays a unique role to support the others and achieve a shared posture. Common roles in these poses include:
The Base – This person provides a stable foundation.
The Flyer – The person lifted off the ground, often performing more dynamic movements.
The Spotter – This person ensures everyone’s safety by guiding the movements and helping maintain balance.
With these roles in mind, let’s explore how to practice a basic three person yoga pose safely.
Benefits of Three Person Yoga Poses
Engaging in a three person yoga pose can bring a wealth of benefits, including:
1. Building Trust – These poses require close cooperation and communication, fostering trust among participants.
2. Improving Core Strength – Balancing as a team requires significant core engagement.
3. Enhancing Flexibility and Balance – These poses often demand a mix of flexibility and balance, allowing participants to challenge their own limitations.
4. Deepening Connections – Sharing such a mindful practice with others creates a unique bonding experience.
Step-by-step Guide: How to Do a Simple Three Person Yoga Pose Safely
Here is a step-by-step guide for a popular beginner friendly three person yoga pose known as the Triple Plank Pose. This formation involves three participants forming stacked planks.
1. Get Prepared and Communicate
Before you begin, communicate clearly with each other about roles and steps:
Discuss Roles: Decide who will be the base, the middle flyer, and the top flyer.
Set a Code Word: Choose a word or phrase (like “stop” or “pause”) to use in case anyone feels uncomfortable or unsafe during the pose.
Warm Up: Make sure to stretch and warm up together, focusing on shoulders, wrists, and core muscles.
2. Position the Base
The base person should start in a strong plank position, ensuring their wrists are directly under their shoulders and their body forms a straight line from head to heels. They are the foundation, so they should feel secure and steady.
Tip: The base should keep their core engaged and avoid sinking their hips to maintain balance.
3. The Middle Flyer Climbs Into Position
The middle flyer carefully places their feet on the lower back of the base, holding onto the base’s ankles for added stability. Once they’re stable, they should move into their own plank position.
Tip: Keep your body aligned and distribute weight evenly on the base’s back.
4. Position the Top Flyer
With the spotter’s guidance, the top flyer gently climbs onto the middle flyer’s back. They should aim to place their feet around the shoulder blades of the middle flyer, moving into a plank position once they’re stable.
Tip: Ensure alignment by keeping hands under shoulders and hips in line with the body.
5. Check Stability and Balance
Once all three are in position, pause for a few breaths to check stability. The spotter should keep a close eye on each participant and be ready to assist if anyone loses balance. Communication is critical at this stage, as it ensures everyone feels safe and secure.
6. Dismount Carefully
To come out of the pose:
The top flyer should slowly step down first with the assistance of the spotter.
Then, the middle flyer can carefully dismount from the base.
Finally, the base can exit their plank position.
Always take your time dismounting, as rushing can lead to imbalance and possible injury.
Safety Tips for Three Person Yoga Poses
1. Use a Spotter: The spotter’s role is essential in any three person yoga pose. They provide guidance and can help prevent injuries by offering stability and catching participants if necessary.
2. Practice on a Soft Surface: Always practice on a soft surface, like a yoga mat or grass, to cushion any potential falls.
3. Communicate Constantly: Each person should feel comfortable voicing concerns or discomfort. Effective communication prevents misunderstandings and enhances safety.
4. Take Your Time: Don’t rush into the position or transition between roles too quickly. Moving slowly helps you stay balanced and adjust as needed.
5. Strength and Flexibility: Make sure each participant is comfortable with their role’s physical demands. Practicing individual planks and core exercises can help prepare you for this pose.
6. Focus on Breath: Maintain a steady breath to stay calm and relaxed. Holding your breath can create tension, making the pose harder to balance.
Frequently Asked Questions (FAQs)
1. What if I’m not flexible or strong enough for the pose?
Consider modifying the pose or practicing individual parts (like plank poses) separately. Over time, you can build up the strength and confidence needed for a full three person yoga pose.
2. Can kids try three person yoga poses?
Yes, but with proper supervision and adjustments for their size and strength. Children can benefit from the teamwork involved in these poses, but safety precautions are essential.
3. What’s a good beginner friendly three person yoga pose?
The Triple Plank Pose is one of the more accessible three person poses for beginners. Another option is the Group Tree Pose, where three participants form a circle with arms linked for stability.
Conclusion
Three person yoga poses can bring an incredible sense of connection, trust, and physical challenge to your practice. Remember that safety is paramount, and focusing on clear communication and technique can make the experience both enjoyable and fulfilling. Grab a couple of friends, take things slow, and enjoy the journey of three person yoga together!