Acro yoga is a creative and playful style of yoga practice. As the name suggests, acro yoga combines two major movement disciplines: acrobatics and yoga.
Acro yoga requires at least two participants, who can then bring elaborate shapes into practice.
We say “at least” because… the more, the merrier! In fact, three-person yoga poses are some of the most artistic shapes in Acro yoga.
So, let’s look at a few of the best 3-person yoga poses for beginners and learn how to safely enter and exit each pose!
Tip: When performing three-person yoga poses, ensure you have an extra person acting as a spotter. The spotter’s job is to enable the participants to get into position and help them exit safely. To ensure everyone has the best time, the role of a spotter can be rotated between all participants.
Double Front Bird
This variation of the Front Bird position includes one base and two flyers. The base lies on their back with their arms and legs extended upwards while balancing the flyers on their hands and feet. In the meantime, the flyers work to keep their center of balance in their hips.
How to Perform Double Front Bird
The first step is for one of the flyers to get established in Front Bird. The base should lie on their back, with the knees pulled into the chest and arms reaching forward. The first flyer should stand facing the base’s feet. Let the base and flyer establish contact between the base’s feet and the flyer’s hips and hold their hands together. The first flyer should start shifting their weight forward as the base pushes their legs into an extended position. Once the balance is achieved, the flyer can break hand-to-hand contact and extend their arms backward.
The next part is a little tricky. The second flyer must insert themselves above the base’s torso without compromising the balance of the first flyer. The base should place their hands on the second flyer’s hips while the flyer presses their hands just above the base’s head. From here, the flyer can float their legs and engage the muscles in their back, glutes, and legs. Once again, once the parties find their balance, the second flyer can remove their hands off the floor.
Variations: The first flyer has the option to enter the Bow Pose from their position.
The job of the spotter (or spotters) is to help the flyers maintain balance. Having a spotter is especially important for steadying the first flyer while the second one gets into position.
How to exit
The second flyer should bring their hands to the floor and dismount. Then, the first flyer can connect hands with the base and lower their legs to return to standing.
Triple Downward Dog
This three-person acro yoga pose has two bases and one flyer. The flyer’s weight is supported equally by both bases. It’s easier if the bases are of approximately the same height.
How to Perform Triple Downward Dog
The bases should get into the Downward Facing Dog pose, facing each other. It works the other way, too, but facing each other is a more stable formation. Then, the spotter(s) should help the flyer climb on top of the bases. The flyer should establish their hands and feet on the bases’ seat/lower backs. Once the flyer finds their balance, they should push their hips upwards into the classic Downward Dog shape.
Variations: The flyer can make it more challenging by lifting one leg into Three-Legged Dog.
How to Exit
The spotter should help the flyer step off. The bases can relax and rest in Child’s Pose to recover.
Supported Camel/Pike Handstand
This pose requires a bit more coordination and experience. One person performs the job of the base, one person flies in the inverted position, and the last person performs some function of both.
How to Perform Supported Camel/Pike Handstand
The base should lie on their back with the knees bent, and their feet firmly planted hip-width apart. Next, the second participant should kneel on the ground with their shins positioned on either side of the base’s head. This person should be facing away from the base. The base should place their hands on the practitioner’s upper back, along the shoulder blade area. This will vary slightly depending on the body size and proportion of participating parties.
Finally, it’s time for the flyer to make their way up. First, the flyer should place their hands on the base’s knees, facing down but opposite to the base. With some help from the spotter, the flyer should then bring the weight into the hands and place their feet into the second person’s hands. It helps if the second person keeps their hands close to their shoulders. Then, the flyer can start aligning their arms and torso for the handstand position while the second person extends their arms. The result should have the flyer in a pike handstand, with their center of gravity running through the base’s knees and their feet resting in the second person’s hands. The second person should be in a kneeling backbend position, similar to Camel Pose.
How to Exit
The flyer has to dismount first. They can either hop down to one side or retrace their steps. In the latter variation, the second person should carefully bend their elbows, lowering the flyer’s feet. The base can give a little push to the second person to help them lift.
Double Flag
*Reference Photo (without the top flyer)
The flag position is a wonderful counter-balance often taught to Acro Yoga newbies. This three-person variation takes it to the next level by adding an extra flyer.
How to Perform Double Flag
In this pose, the base is standing with their feet and knees together. The first flyer’s starting position is side-on to the base. Holding hands with the base, the flyer should step their left foot across the base’s knees, with the inner edge of the foot facing the base.
Next, the base must lean back while the flyer tries to transfer their weight entirely into their left foot. During that transition, the flyer should then lift their right leg and hook it behind the base’s neck. Once some balance is established, the base and flyer can let go of each other’s hands. For extra security, the base can wrap their left arm around the flyer’s right leg.
The second flyer should face the same direction as the first. As they connect their right hand to the left hand of the first flyer, they can step their left foot next to the base’s feet (or even on top of the base’s feet). As the second flyer lifts their right leg, the base can grasp it with their right hand. The goal is for the flyers to create the same shape as one another and maintain equilibrium.
How to Exit
It’s important not to rush. The entire pose is very balance-dependent. As the second flyer detaches themself from this formation, the spotter may choose to stop the base from losing their balance. After that, the first flyer can hold hands with the base and carefully dismount by unhooking their foot and stepping down.