24 Best Yoga Poses for Three People to Try Together
Practicing yoga with friends can make workouts more fun and meaningful. Whether you want to improve balance, build trust, or just enjoy some laughs together, there are plenty of creative ways to move as a group. Yoga poses for three people offer the perfect mix of challenge and connection, helping everyone stay active while working as a team.
It’s a great way to break the routine and try something new. So, grab a couple of friends, roll out your mats, and explore poses that bring you closer—physically and mentally. With the right poses, you’ll build strength and memories together.
Beginner Yoga Poses for Three People
These poses are easy to learn and perfect for warming up. They help participants get comfortable with each other and build a foundation of trust and coordination.
1. Three-Person Downward Dog Pyramid
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This pose is a fun, layered variation of the classic downward dog, where participants stack on top of each other to create a three-level pyramid shape. The first person holds a traditional downward dog as the base, with the second person carefully climbing on top to form the middle layer.
The third person completes the pyramid by placing their legs on the second person’s back, balancing delicately to avoid shifting the structure. This pose encourages trust, communication, and teamwork while offering a great stretch for the hamstrings, shoulders, and spine.
How to Perform:
- Base Person: Start in a standard downward dog, with your hands and feet firmly planted on the mat, creating an inverted V-shape. Keep your back straight and your core engaged.
- Middle Person: Stand behind the base person and carefully place your hands on the floor in front of their feet. Slowly lift your legs and rest your shins or feet on the lower person’s back, ensuring you maintain balance.
- Top Person: Approach from behind the middle person and repeat the same steps, placing your hands on the ground in front of the second person’s feet. Slowly lift your legs and carefully rest your feet on the middle person’s lower back or hips.
- Holding the Pose: Make sure all participants communicate to maintain balance. Stay in the pose for several breaths, ensuring everyone is comfortable and stable.
- Dismounting: The top person slowly lowers their legs to the ground, followed by the middle person. Finally, the base person can return to a standing or child’s pose position to relax.
2. Seated Star Pose
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This pose, sometimes referred to as the Seated Star Pose, involves all three participants sitting in a circle with their legs extended outward in a wide V-shape. They lean slightly forward and hold hands with the people on either side, creating a connected star-like shape.
The goal is to stretch the inner thighs and hamstrings while maintaining balance by relying on each other. This pose also encourages connection between participants as they must coordinate their movements and distribute weight evenly. It’s great for a gentle warm-up or relaxation practice.
How to Perform:
- Sit in a circle with each person’s legs extended in a wide straddle.
- Make sure your backs are straight and shoulders relaxed.
- Reach out to the people on either side and hold their hands to form a circle.
- Once connected, gently lean forward as a group, feeling a stretch in the inner thighs.
- Hold the position while breathing steadily and maintaining balance with each other.
- When ready, slowly release the pose together and return to a seated position.
3. Three-Way Boat Pose
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The Three-Way Boat Pose is a playful adaptation of the traditional boat pose, performed with three participants seated in a circle. It emphasizes core engagement, balance, and coordination. In this pose, each person lifts their legs, connecting them with the others’ feet at the center, forming a stable triangle.
Holding hands with the person next to them provides added stability and support. This pose is both fun and physically engaging, making it perfect for practicing teamwork and developing core strength.
How to Perform:
- Sit in a circle, with knees bent and feet flat on the floor, facing each other.
- Hold hands with the person on each side to create a stable connection.
- Slowly lift your feet off the ground and press them against your partners’ feet in the center.
- Once everyone’s feet are connected, straighten your legs to form a triangle in the air.
- Engage your core to maintain balance and keep your back upright.
- Hold the position for several deep breaths, making adjustments as needed to stay connected.
- Slowly bend your knees and lower your feet back to the ground when ready.
4. Standing Dancer’s Pose
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In this elegant beginner pose, three participants stand in a triangle formation, performing a version of the dancer’s pose (Natarajasana). Each person balances on one leg while holding the opposite foot behind their back. One hand remains extended forward or clasped with a partner’s hand for additional support.
This pose focuses on improving balance, flexibility, and coordination in a gentle way. It’s a great entry-level balancing pose that also fosters connection and teamwork.
How to Perform:
- Arrange in a triangle formation with each person facing the center.
- Begin by lifting your right leg and bending it backward, grabbing your ankle or foot with your right hand.
- Use your left hand to hold onto a partner’s hand for stability.
- Slowly extend your lifted leg and reach your chest slightly forward to form an arc.
- Hold the pose for several breaths, keeping your core engaged.
- Switch sides and repeat the pose for balance on the other leg.
5. Backbend Chain on the Beach
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This visually appealing pose involves three participants connected through backbends to form a flowing chain. The person in the middle performs a standing backbend, while the two people on either side mirror them by forming a wheel pose (Urdhva Dhanurasana).
The partners maintain balance by holding each other’s hands, creating a continuous arc. This pose is ideal for enhancing flexibility in the spine and shoulders while providing light physical support through teamwork.
How to Perform:
- The middle person stands upright and begins to bend backward into a standing backbend.
- The two side participants lie down on the ground and push into a wheel pose, keeping their legs extended.
- Hold each other’s hands to maintain stability and alignment.
- Focus on relaxing the spine and maintaining deep breaths.
- Stay in the pose for a few breaths, then release slowly.
6. Supported Handstand Pose with Two Partners
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This playful and supportive handstand variation involves two partners standing in a wide stance while the third person performs a handstand, balanced upside-down between them. The participants standing act as a base, providing balance by holding onto the flyer’s legs.
The flyer keeps their arms extended toward the ground, creating stability. This pose is great for practicing beginner-level inversions with the support of partners, reducing the difficulty of balancing independently.
How to Perform:
- Two participants stand facing each other with feet wide apart and arms ready to catch the flyer.
- The flyer places their hands on the ground between the standing partners.
- With assistance, the flyer kicks up into a handstand while the two partners grab their legs for support.
- Maintain balance by engaging the core and keeping shoulders stable.
- Hold the pose for a few breaths, then gently guide the flyer back down.
7. Flying Bridge Pose
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In this creative and playful pose, one person serves as a horizontal base lying on their back, while the second person performs a backbend on top of them. The third person supports the flyer by holding their hands or feet to maintain balance and alignment. This pose focuses on core strength, stability, and teamwork, making it both fun and challenging.
How to Perform:
- The first person starts in a traditional plank, with their hands and toes firmly grounded.
- The second person places their hands on the floor in front of the base person’s feet and lifts their legs, resting them gently on the base person’s back.
- The third participant repeats the same step, placing their legs on the second person’s back and balancing in their own plank.
- Hold the plank for a few breaths, maintaining core engagement and communication between all participants.
- Slowly dismount in reverse order, starting with the top person.
8. Flying Horizontal Lift Pose
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This impressive three-person yoga pose involves two participants lying on their backs as the base, while the third participant (the flyer) is elevated horizontally in the air. The two base participants support the flyer’s legs and upper body, ensuring the flyer stays parallel to the ground.
This pose requires trust, core engagement, and upper body strength to maintain stability and alignment. It’s visually striking and focuses on synchronization between all three participants.
How to Perform:
- Two participants lie on their backs, positioned head-to-head but facing opposite directions.
- The flyer approaches the two base participants and carefully lies horizontally across them.
- The base participants use their legs to support the flyer’s lower body and hands to stabilize the flyer’s upper body.
- The flyer engages their core to keep their body straight, creating a floating horizontal line.
- Hold the pose for several breaths, maintaining communication to adjust balance as needed.
- To dismount, the flyer lowers carefully with the support of both base participants.
9. Backbend Arch Chain Pose
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This pose features three participants creating a connected backbend chain. The person on the left performs a child’s pose with a deep backbend, serving as the base. The middle person balances in a standing backbend, bending backward to connect their hands with the first participant.
The third person extends the chain by mirroring the same backbend motion, forming a smooth arch between all participants. This pose emphasizes flexibility in the spine and shoulders, along with teamwork and alignment.
How to Perform:
- The first participant starts in a child’s pose with a deep backbend, pressing their chest toward the ground.
- The second participant stands behind them and performs a standing backbend, reaching to clasp hands with the first person.
- The third participant mirrors the second by bending backward and placing their hands on the hips or back of the middle person.
- All participants breathe deeply and adjust their positions to maintain a continuous arch.
- Hold the pose for several breaths, focusing on alignment and relaxation.
10. Supported Handstand Split Pose
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This beautiful, beachside pose involves one participant performing a supported handstand in the center, while the two partners on either side maintain seated forward splits. The handstand participant balances by gripping the feet of both seated partners.
This pose focuses on flexibility and balance, requiring strength from the flyer and flexibility from the partners performing splits. It symbolizes connection and coordination among all three participants.
How to Perform:
- The two side participants sit in wide splits, facing outward, with their hands extended toward the flyer’s feet.
- The flyer starts in a handstand position, using the seated partners for stability by holding their feet.
- Once balanced, the flyer extends their legs wide into a split while maintaining hand contact with both partners.
- Hold the pose for a few breaths, ensuring the flyer remains stable and aligned.
- To exit, the flyer gently lowers their legs back to the ground with the support of the partners.
11. Three-Person Downward Dog Pyramid
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This dynamic pose involves three participants stacking on top of one another to create a downward dog pyramid. The base person forms a solid downward dog position. The second person climbs onto the base’s back and performs another downward dog. Finally, the third person balances on top of the second person, forming the top of the pyramid. This pose is excellent for developing balance, trust, and core strength.
How to Perform:
- Base Participant: Begin in a traditional downward dog position, pressing firmly into the ground.
- Second Participant: Carefully climb onto the base person’s back and align yourself into a second downward dog.
- Third Participant: Climb onto the second participant’s back and form the top layer of the pyramid.
- Hold the pose for several breaths, maintaining core engagement and balance.
- To dismount, the third person climbs down first, followed by the second person.
12. Flying Plank Lift Pose
This impressive pose involves one participant being lifted horizontally in the air by two partners. The base person supports the flyer’s lower body with their legs, while the standing partner lifts the flyer’s upper body using their hands. This pose emphasizes strength and stability in the flyer, along with teamwork from the two lifters. It also builds trust and enhances communication.
How to Perform:
- Base Participant: Lie on your back and place your feet against the flyer’s hips for support.
- Flyer: Lie horizontally between the two partners, engaging your core to maintain a straight line.
- Second Partner: Stand in front of the flyer and lift their upper body using the shoulders or wrists.
- Hold the pose for a few breaths, ensuring smooth coordination between all participants.
- Gently lower the flyer back to the ground to exit the pose safely.
13. Three-Person Plank Stack
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This challenging plank stack involves all three participants forming layers of planks. The base participant holds a strong plank on the ground, supporting the second participant on their back. The second participant forms a plank on top, supporting the third participant, who holds the final plank layer. This pose is great for building core strength and requires immense balance and teamwork from everyone involved.
How to Perform:
- Base Participant: Start in a solid plank position with hands and feet firmly grounded.
- Second Participant: Place your hands in front of the base participant’s feet and lift your legs onto their back to form the second plank.
- Third Participant: Repeat the same step, placing your feet on the second participant’s back to complete the stack.
- Engage your core muscles to maintain stability and alignment in the pose.
- Hold the position for a few breaths, and then dismount carefully, one person at a time.
14. Downward Dog and Handstand Combo Pose
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In this beautiful yoga pose, two participants form downward dogs while the third person balances on top in a supported handstand position. The two base participants face opposite directions, forming a strong base. The flyer positions their hands on one participant’s lower back and stretches their legs upward, balancing against the other person. This pose improves core strength, balance, and shoulder stability while fostering teamwork.
How to Perform:
- Two participants start in downward dog, facing opposite directions.
- The flyer places their hands on one base person’s lower back and carefully lifts their legs.
- The flyer extends their legs overhead, using the other participant’s back as support.
- Hold the pose for several breaths, focusing on balance and stability.
- Gently lower the flyer to exit the pose.
15. Flying Boat Pose
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This pose takes the traditional boat pose (Navasana) to the next level by incorporating three participants. The two base participants hold each other’s hands while supporting the flyer’s legs with their feet. The flyer extends their legs upward in the shape of a boat. This pose strengthens the core and improves coordination between participants.
How to Perform:
- The two base participants sit facing each other with knees bent and feet planted.
- Hold hands with each other for stability.
- The flyer places their feet on the bases’ feet and extends their legs upward.
- Engage your core to balance the flyer in the air.
- Hold the position for several breaths before lowering the flyer.
16. Three-Person Arch Bridge Pose
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This elegant pose features a symmetrical arch bridge created by three participants. The middle person forms a downward dog, acting as the central support for the structure. The two other participants mirror each other by balancing on their backs, forming an arch with their bodies and creating a seamless connection. This pose requires strong core engagement and flexibility from all participants.
How to Perform:
- The middle participant gets into a downward-facing dog position.
- The two side participants balance on their backs, extending their legs upward.
- All participants hold the position for several breaths, focusing on alignment and balance.
- Carefully lower down together to exit the pose.
17. Caterpillar Bridge Pose
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This pose, called the Caterpillar Bridge, creates a flowing structure with three participants connected through downward dog positions. Each person forms a downward dog, with their feet resting on the person in front of them to maintain alignment. This continuous arch challenges participants to engage their core, maintain flexibility, and work together in harmony. It’s an excellent pose for warming up or finishing a session, as it stretches the spine and builds strength.
How to Perform:
- The first participant gets into a downward dog position.
- The second person aligns behind them, placing their feet on the first person’s back while also forming a downward dog.
- The third person continues the chain by positioning behind the second participant, forming another downward dog.
- Hold the pose for several breaths, ensuring all participants are stable.
- Slowly release the pose together to avoid imbalance.
18. Flying Splits Pose on Two Bridges
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This striking and advanced pose features two participants in bridge positions on the ground, forming a solid base, while a flyer performs a full middle split on top of them. The flyer balances with graceful control, their legs stretched out in either direction, creating a sense of balance, trust, and connection. This pose requires flexibility, balance, and strength from both the flyer and the base participants.
How to Perform:
- The two base participants start by forming bridges on the ground, with their hips lifted and feet flat on the floor.
- The flyer carefully mounts the bases, placing each foot on their upper thighs or hips.
- Once secure, the flyer extends both legs into a full split, engaging their core for stability.
- Hold the pose for a few breaths, with everyone maintaining balance and alignment.
- To exit, the flyer gently lowers their legs and dismounts with the support of the base participants.
19. Wall-Supported Triple Handstand
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This creative pose involves three participants performing handstands against a wall. Each person forms an upside-down V-shape, with their feet resting on the wall and hands grounded for balance. The participants interlock their legs, creating a synchronized and visually impressive formation. This pose emphasizes core strength, balance, and trust among the group.
How to Perform:
- All participants position themselves facing the wall and kick up into handstands, using the wall for support.
- Once in position, they slowly bend their legs, bringing their feet down to form an upside-down V-shape.
- Each person connects one foot with the person beside them, interlocking at the ankles or feet.
- Hold the pose for a few breaths, ensuring that all participants remain balanced.
- Carefully lower your legs and come down from the handstands to exit.
20. Advanced Downward Dog Pyramid with Archer Variation
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In this beautiful variation of the downward dog pyramid, two participants act as the base in downward-facing dog positions. A flyer balances on top, performing an arched variation, with one leg extended and the other bent in an archer’s pose. This pose challenges balance, flexibility, and coordination among all three participants.
How to Perform:
- The two base participants align themselves in downward dog, facing the same direction.
- The flyer carefully climbs onto the base participants, placing one foot on each of their backs.
- Once secure, the flyer arches their back and extends one leg, forming the archer variation.
- Hold the pose for a few breaths, with all participants engaging their core to maintain stability.
- To exit, the flyer slowly lowers themselves down with the help of the bases.
21. Connected Backbend Arch Pose
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This pose features three participants connected through backbends. The middle person forms an arch, while the two side participants mirror each other by supporting their weight on their hands and feet. This pose enhances flexibility and requires smooth coordination between participants.
How to Perform:
- The middle participant gets into a backbend or upward bow pose, with their hands and feet firmly planted on the ground.
- The two side participants position themselves on either side, bending backward to align their hands on the ground.
- All participants connect by holding hands or gripping the legs of the person beside them.
- Engage your core and focus on maintaining balance for a few breaths.
- Carefully release the connection and lower yourself down to exit the pose.
22. Two-Base Standing Tower Pose
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This playful standing tower involves two base participants holding hands and supporting a flyer standing on their connected arms. The flyer balances in a vertical position, requiring excellent core strength and trust between all participants. This pose symbolizes teamwork, balance, and stability.
How to Perform:
- The two base participants face each other and lock hands tightly to create a stable platform.
- The flyer stands on the bases’ connected arms, balancing carefully as they rise.
- The flyer engages their core and legs to maintain vertical stability.
- All participants communicate closely to maintain balance for several breaths.
- To dismount, the flyer carefully lowers themselves down with the bases’ support.
23. Flying Double Balance Pose
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This breathtaking pose is a combination of strength, stability, and precision. The base participant lies flat on their back, acting as the foundation, while supporting two flyers stacked one above the other. The first flyer lies horizontally on the base’s feet, engaging their core to maintain balance.
The second flyer extends their body over the first flyer in a similar horizontal pose, creating a sense of flight. This pose is perfect for developing trust, coordination, and core engagement among participants.
How to Perform:
- The base participant lies on their back with legs bent and feet raised towards the ceiling.
- The first flyer positions their torso on the base’s feet, engaging their core to stay stable.
- The base carefully lifts the flyer by pressing through their feet and maintaining control.
- The second flyer mounts over the first, placing their hands lightly on the lower flyer’s back for support.
- Both flyers extend their arms and legs to create a streamlined shape, mimicking flight.
- Hold the pose for several breaths, with all participants focusing on balance and stability.
- To exit, the flyers slowly lower themselves with the base’s guidance and support.
24. Triple Stacked Plank Pose
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The triple plank pose is a challenging display of core strength, endurance, and teamwork. This pose requires three participants to align in a stacked plank formation, with each person balancing on the back of the participant below. The bottom participant supports the most weight and must maintain a strong plank throughout. This pose emphasizes core engagement and builds trust among participants.
How to Perform:
- The base participant starts in a traditional plank position, engaging their core and keeping their back flat.
- The second participant carefully climbs onto the first participant’s back and forms a plank, aligning their feet and hands for balance.
- The third participant repeats the same process, positioning themselves on top of the second participant, creating a triple-layered plank.
- All participants engage their cores and maintain steady breathing to hold the position for several breaths.
- To exit, the top participant carefully dismounts, followed by the second, and finally the base participant lowers their plank.