5 Intermediate Yoga Poses For Three People

Yoga is an ancient practice that has become very popular in recent years. It involves physical postures, breathing exercises, and meditation or relaxation. Yoga can be practiced to improve flexibility, strength, balance, and concentration. Let’s explore yoga poses for three people and how interactive the experience can be for your group!

Today’s busy world leaves many people feeling stressed out, which leads to the body storing toxins in muscles and joints. Yoga poses are designed to release these toxins from the body through deep breathing exercises. 

This article will explore what acro yoga is and provide tips for getting started with your home practice if you are interested!

What Is Acro Yoga?

Acro yoga is a dynamic, therapeutic type of yoga that combines elements of partner acrobatics with traditional hatha yoga. While the physical movements are similar to other forms of partner-based acrobatics (think Cirque du Soleil), the focus of acro yoga — and what sets it apart from other activities — is its emphasis on therapeutics.  

Partnered poses emphasize breath work and connection; rather than simply lifting or balancing your partner, you’re also supporting them through difficult positions while maintaining control over your own body (stability), breathing (resistance), heart rate (coherence), and more. It’s like synchronized holding!

The basic premise of acro yoga is that two or more people work together to create poses that would be difficult to achieve alone. One person, known as the base, supports the other person, known as the flyer. The other person involved is the spotter, who ensures everyone’s safety while doing poses. 

The base can be either standing or lying down, while the flyer can be in any position. Acro yoga poses can be as simple as a standing forward fold or as tricky as a handstand. You can also perform acro yoga at your home without any equipment.

The flyer then takes off from the ground or mat while in a downward-facing dog pose, holds for five seconds, and returns to the base standing upright again. The practice ends with some time spent on savasana poses — which are all laid out flat on your back — to relax your mind after all that exertion!

Intermediate Yoga Poses For Three People

Do you enjoy practicing yoga with a friend? There are some great poses you can do together that are not only fun but also provide a good workout.  Check out these intermediate yoga poses for three people below!

1. Plank Press

The Plank Press yoga pose is suitable for anyone who wants to practice yoga with three people. The yoga pose requires three people to make it happen, one on either side of the yoga practitioner. This intermediate yoga pose is easy enough for beginners to go through this session.

Here’s how you can do it: 

  • Lie down on your yoga mat in the supine position (back facing up), lift your leg, and get your feet together. 
  • Have both hands shoulder-width apart on the ground, straighten out your arms, and engage your core muscles by drawing your navel in towards the spine or pelvis. 
  • Have a third person sit between your legs and support you from under your thighs. 
  • Have your shoulders just over your hips, scrunching them closer towards each other as much as possible. 
  • Engage your butt muscles and try to lift your legs towards the ceiling as you exhale; engage the abdominals fully by tightening both of them. 
  • Inhale as you lower the yoga pose into a plank position.
  • Repeat yoga poses with the other leg too.

2. Lord of the Dance Pose

This yoga pose is a good beginner’s pose that can be performed with three people. The Lord of the Dance Pose is great for improving balance and coordination. This yoga pose is also a good stretch for the groin, hamstrings, and hips.

Here’s how you can do it:

  • Begin in Downward-Facing Dog Pose. 
  • Have your hands shoulder-width apart and legs hip-width apart. 
  • Send your right leg up into the air, bending your knee and pointing your toes towards the ceiling. Keep your left leg firmly grounded into the mat. 
  • Reach your right arm forward and place your hand on your ankle, calf, or thigh (depending on how high you lifted your leg). 
  • Hold for five breaths, then switch sides.

3. 2-Person Whale Pose with a Spotter

The Whale Pose is a great yoga pose for beginners. This yoga pose can also be performed with three people. The yoga pose strengthens the spine and stretches the shoulders, chest, and abs.

Here’s how you can do it:

  • Begin in Tabletop Position. 
  • Have your hands shoulder-width apart and knees hip-width apart. 
  • Bring your right hand to your left shoulder and your left hand to your right hip. 
  • Tuck your chin around your back, then exhale as you lift your tailbone towards the ceiling. 
  • Hold for five breaths, then switch sides.

4. 3-Person Camel Pose

The Camel Pose is a yoga pose that stretches the entire front of the body. This yoga pose can also be performed with two or four people. The yoga pose strengthens the legs, thighs, abs, and arms. When performing yoga with three people, have two people hold yoga blocks at their sides while the other yoga practitioner kneels behind them. 

Here’s how you can do it:

  • Place your hands on yoga blocks. 
  • Lean back until you can place your palms flat on the ground. 
  • Squeeze your shoulder blades together and press your elbows in towards the sides of the body (elbows should be pointing up). 
  • Keep the knee caps lifted without locking your knees. 
  • Engage your glutes and slowly lift your hips off the floor, pressing the tailbone towards the ceiling. 
  • Exhale as you tilt your head back slightly; keep the chin tucked. 
  • Hold for five to eight breaths, and then lower into child’s pose or upward dog position (whichever feels better).

5. Downward Dog & L-Shape Group Pose

The Downward Dog + L-Shape yoga pose can be performed with three people (one person in downward dog position and two people standing in front). The yoga pose strengthens legs, arms, and back muscles.

Here’s how you can do it:

  • Begin with a yoga practitioner in Downward Dog. 
  • Have one person stand between their partner’s knees, facing the downward dog yoga practitioner. This person should lift their feet off the floor as much as possible (if comfortable) and hold them together as he/she rests their forearms on the yoga practitioner’s thighs or lower back. 
  • The next person stands behind the yoga practitioner and reaches forward to grip the forearms of the first person; they then lift their feet off the floor as much as possible and hold them together. 
  • The yoga pose should look like an “L” shape. Hold for five breaths, then release and switch positions.


These are just a few 3-person yoga poses. As you can see, yoga in practice is a great way to strengthen muscles and improve balance and coordination. These yoga poses are also a good way to stretch the entire body. 

Now that we’ve looked at some intermediate yoga poses for three people, it’s time to get practicing! Remember to take your time with each pose and be sure to offer plenty of assistance and modifications as needed. Most importantly, have fun and enjoy this unique opportunity to practice with friends or family.

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