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Yoga Poses for Three People: A Guide

Yoga Poses for Three People: A Guide

Yoga is one of the oldest ways humanity uses to stay fit. Over the last century, the practice has evolved and poses some of the most effective and challenging workout routines. 

There are several types of yoga: solo, couple yoga, group yoga, and trio yoga. Trying new yoga poses and practices is a great way to keep things interesting. If you are searching for yoga poses to perform with a trio, you will find some helpful ideas here. This article also talks about the various features and benefits of three-person yoga.

Why Should You Do Three-Person Yoga Poses?

Performing yoga in a trio holds several benefits. While yoga is the best practice for disciplining oneself, it also helps strengthen various other traits. Three-person yoga can help you reap all these benefits.

One of the greatest advantages of doing yoga poses for three people is extra safety. Since some poses are tough to perform, experts always advise doing them under strict supervision. Having two other people to do yoga with helps you look out for one another and test your limits. 

The next benefit is building better trust and communication. Performing three-person yoga poses can be a great bonding exercise for family and friends. While group yoga and yoga therapy are also helpful, they may seem overcrowded to some. However, three is the perfect number. It is intimate for better communication but a big enough number to try dynamic poses.

The final and most vital benefit of performing trio yoga poses is that you can expand your horizons. You cannot try certain postures or dynamics alone or in large groups. Hence, a yoga trio would allow you to try a variety of engaging poses to bulk and tone your body.

Different Roles in a Three-Person Yoga Pose

Before looking at the yoga poses for a trio, it would be helpful to learn about each member’s role. You can’t put all the yoga moves a trio can do into a single box since there are so many options. However, we considered some of the most popular three-person yoga poses and split them into three different roles. 

If you have confidence in your partners, it will reflect in your form as it will hold steady. Moreover, the lack of faith can become a great obstacle, rendering you unable to perform any formations. Hence, it is crucial that you examine your traits and select the role that suits you the most.

Please note that these roles may not fit all trio yoga poses.


The first role is the flyer. Most two and three-person yoga poses have a person that does not have any direct contact with the ground. Further, the flyer stays midair with the help of the base.

Since the flyer performs most of the stretching, this role can help you gain flexibility.


The next role, the base, provides the foundation for any pose. As the name suggests, the base would be at the bottom of the pose and hold the form intact. The base needs to have a strong core so they can support the others. If the base does not have a steady posture, it may cause the whole build to fall apart. It is also the job of the base to stabilize the form if the flyer loses footing. Lastly, taking the base role can help you gain strength and build muscle.


The final role, the spotter, does not always directly engage in the yoga positions. The job of the spotter is to ensure the safety of the base and the flyer. Further, if the form seems unsteady, a spotter must remain alert and soften the fall for the other yogis. Hence, it is vital for this person to remain alert at all times. Also, a spotter’s first concern is generally the flyer because they are more prone to harm.

How Long Should Three-Person Yoga Poses Be Held for Maximum Benefit?

When practicing three-person yoga poses, it’s important to follow a yoga pose duration guide to get the maximum benefit. Holding each pose for at least 30 seconds allows the body to relax and the muscles to stretch properly, promoting flexibility and strength.

3 Best Three-Person Yoga Poses for Beginners

Triple Downward Dog


The downward dog pose is a popular solo yoga form that helps build your upper body strength. This trio yoga pose adds a twist to the traditional form and engages three people in a simple pyramid.

Roles Required

This position requires two bases and one flyer with no spotters.

The Pose

To perform this pose, the first person must perform the downward dog. Next, the second yogi must perform the same pose as the first, placing their hands behind the latter’s feet. Finally, the third person climbs on top, using the other two as bases, and performs the downward dog. Also, the flyer must place their hands on one person and their feet on the other.

Front Plank With Spotter


This form is excellent for strengthening your core and relieving your spinal muscles.

Roles Required

This pose needs one spotter, one base, and one flyer.

The Pose

For this pose, the base must lie on their back and hold the flyer over them. Further, the former supports the other yogi using four points of contact. The base and the flyer connect their hands, and the person below places their feet on the flyer’s hip bones. Lastly, the spotter must stand by the flyer’s hip bones in case of a fall. 

Chair Pose on Shins


The chair pose tones the muscles in your back, thighs, upper back, and glutes.

Roles Required

This pose needs one spotter, one base, and one flyer.

The Pose

The first person needs to get down on the floor and raise their knees up to their chest. Next, they must place their hands on their shins and hold them horizontally. Finally, the second person must climb on the base’s shins and do the chair pose. The third person, the spotter, should ensure that the base’s shins remain straight for maximum support.

Yoga Poses For Three People: A Guide – Final Thoughts 

Yoga poses for three people have some challenging forms for regular yogis. They could help you bond better with your friends and family and perform safer yoga. Moreover, you can try various inventive poses with a trio, like the triple downward dog, front plank with a spotter, or chair pose on shins.