As one of the most popular indoor physical activities worldwide, yoga is not only a great way to stay physically fit but also provides numerous benefits for mental and emotional health. Convenient and holistically beneficial, yoga is the perfect exercise for people of all ages, sizes, and fitness levels. 4 person yoga poses are an excellent way to bring people together as a group for fitness.
As of April 2022, over 300 million yoga practitioners or “yogis” are scattered throughout the globe. Doing yoga by yourself is already brimming with health benefits, but can you improve that with four-person yoga?
This blog post will explore the benefits of four-person yoga and how you and your squad can get started with some essential four-person yoga poses.
Benefits of Group Yoga
There are plenty of benefits that come with practicing yoga in a group instead of alone. Aside from the social interaction and support, group yoga can:
- Strengthen relationships: Doing yoga with friends, family, or significant others can help deepen the bond and connection you share.
- Improves communication and conflict resolution: To achieve certain yoga poses, you and your group will have to communicate and coordinate with each other. This can help develop better communication skills that members can apply outside of yoga.
- Loosen body tightness: When we’re tense, our muscles tend to tighten up and contract. Practicing yoga with a group can help loosen up the body and release any pent-up tension.
- Heighten focus: It can be easy to get distracted when doing yoga alone at home. With a group, however, you are more likely to focus on your breath and movements.
- Makes you mindful of your actions: Since you are near other people, you become more aware of your actions and are less likely to injure yourself or those around you.
Warm-Ups You Can Do With Your Partners
Yoga is filled with various breathing exercises and stretches that help loosen up the body. Here are some basic warm-up moves you can do with your four-person group.
The vinyasa flow is a sequence of poses linked with transitional movements. This type of yoga is a great way to warm your body up and prepare you for more strenuous poses. Although commonly done alone, you can easily do this with a group.
To do the vinyasa flow, start in a plank position and take a deep breath. As you exhale, lower your body until you are close to the ground.
Inhale and do the upward dog position. As you exhale, shift the weight of your body to do a downward dog position.
The sun salutation is a series of yoga poses traditionally done in the morning to start the day. This sequence can also be used as a warm-up for your yoga session.
To do the sun salutation, start with the “mountain” position. Bring your feet together and your arms by your sides. Take a deep breath in and raise your arms above your head.
As you exhale, bow forward and place your hands on the ground. Inhale and lift your torso up while keeping your hands on the floor. Exhale and step back with one leg, followed by the other to return to the plank position.
Bring your knee to the ground and exhale as you lower your hips to the ground until you reach the “cobra” position. Inhale and slowly do the downward dog position.
End the sequence by exhaling as you bring your feet forward to meet your hands and return to the mountain position.
How To Start With Group Yoga?
Group yogas may be awkward at first, but with proper guidance and patience, you’ll start working in perfect synchronicity with your squad in no time. Here are some tips on how you can begin practicing group yoga:
Ease Up With Your Partners
No matter how close you are to your quartet, it’s important to remember that not everyone is comfortable with being touched or sharing intimate spaces. So, when starting group yoga, take things slow and ease up on the physical contact.
Ease into the situation by practicing basic yoga warm-ups. The movements in these poses are usually gentle and non-invasive, which can help everyone feel more comfortable with each other.
Start With Basic Moves
When starting, it’s best to stick to basic yoga moves. Once everyone is comfortable with the basics, you can move on to more complicated poses. Try starting with back-to-back chair poses, basic inversions, or any other pose that doesn’t require too much physical work.
You Can Do Something Creative
Once you’re all comfortable with each other and the basic yoga poses, you can start to get creative with your group yoga sessions. Try creating your own yoga routines or adding props to make the poses more challenging.
Examples of Four Person Yoga Poses
Now that the tension has diffused and all members are warmed up, it’s time to dive into the group routines.
4 person Plank
This yoga position is a great way to work on your balance and core strength.
To do the four-person plank, have two people get into a plank position side-by-side. The other two members of the group will then place their forearms on top of the back of the “plankers.”
4 Person Boat Pose
This yoga pose is another core strengthener that also works on your balance.
To do the four-person boat pose, you must sort into two groups. Have your partner sit in front of you with their legs extended. Touch the sole of your feet together and slowly move your legs upward. You can hold your partner’s arm for support.
4 Person Acro Stunts
Acro stunts are the perfect movement for group yoga. They require trust, communication, and strength from each member of the group.
Some easy acro stunts for four people include the human pyramid and the starfish. For the human pyramid, have two members get into a handstand position. The other two members will climb on their partners’ backs and stand up.
Although it sounds easy, executing a human pyramid requires a lot of coordination and communication.
4 Person Yoga Tree Poses
Tree poses are a great way to work on your balance and flexibility. This simple yet challenging yoga pose is the perfect way to end a group yoga session.
To do the four-person tree pose, have all members get into a tree pose. Try to maintain balance and hold the position while touching each other’s waists or palms.
Yoga is one of the world-renowned indoor workouts. With its rich history and influence, yoga has helped many people physically, mentally, and spiritually.
Group yoga is a fantastic way to bond with friends or family while getting in a great workout. Although it may seem daunting initially, group yoga is a great way to improve your flexibility, balance, and strength.
We hope these tips will help you start your group yoga journey. So, gather your squad and get ready to sweat!