3 People Yoga Poses: A Guide to Partner Yoga

Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
3 People Yoga Poses: A Guide to Partner Yoga3 People Yoga Poses: A Guide to Partner Yoga
Key Takeaways

Are you tired of doing yoga alone? Are you looking to spice up your yoga routine and deepen your connection with others? Look no further than partner yoga! Partner yoga, also known as "2+1 yoga" or "3 people yoga," is a unique practice that involves three individuals working together to achieve balance, strength, and flexibility. In this guide, we will explore the basics of partner yoga, how to prepare for a session, various poses you can try, and tips for enhancing your partner yoga experience.

How are you feeling?
Search below to see if we have a meditation or wellness track for whatever you’re feeling. Just enter your mood and take our short quiz.
Topics
Angry
Fearful
Abundance
Grateful
Tired
Restless
Motivated
Great
Okay
Acceptance and Commitment
Affirmations
Anger
Astrology
Attachments
Balance Emotions
Bedtime
Bible Story
Bible Talks
Binaural
Body Acceptance
Body Scan
Burnout
Calm
Cognitive Behavioral Therapy
Communication
Compassion
Confidence
Couples Sex Issues
Courage
Depression
Dialectical Behavior Therapy
Discipline
Diversity
Divorce
Emotional Intelligence
Empathy
Energy Healing
Equity and Inclusion
Fear
Food Freedom
Gratitude
Grief
Grounding
Positivity & Happiness
Recovery & Healing
Health
Health Coaching
Hope
Hypnosis
Infidelity
Insomnia
Intimacy
Kids
Law Of Attraction
Leadership
Letting Go
Lgbtq
Life Advice
Life Coaching
Anxiety
Confidence & Self-esteem
Motivation & Passion
Relationships
Life Coaching Sleep
Stress
Personal Growth & Success
Transition
Life Lessons
Loss
Love
Loving Kindness
Manifesting
Marriage
Meaning
Meditation Story
Meditative
Learn Mindfulness
Mindset
Moticational
Motivation
Delightful
Dreamy
Energetic
Focus
Epic
Ethereal
Fun
Gloomy
Happy
Heart Warming
Hopeful
Inspiring
Joyful
Melancholic
Mellow
Optimistic
Playful
Powerful
Reflective
Relaxation
Relaxing
Sad
Serene
Sleep
Soaring
Somber
Soothing
Tranquil
Upbeat
Uplifting
Nature Sounds
Nutrition
Pain
Parenting
Peace
Performance
Personal Growth
Pleasure
Positive Emotions
Positive Psychology
Positivity
Prayer
Pregnancy
Progressive Muscle Relaxation
Reiki
Relax
Release Negativity
Remote Work
Resilience
Self Acceptance
Self Awareness
Self Care
Self Esteem
Self Regulation
Confidence & Self-Love
Sexuality
Restful Sleep
Smoking
Sobriety
Social Skills
Solfeggio
Somatics
Sound Bath
Spirit Guides
Spirituality
Story
Strengths
Reduce Stress
Substance Use
Success
Tapping
Throat Chakra
Tough Conversations
Transformational
Uncertainty
Visualization
Weight Loss
Work
Work Languages
Work Values
Workplace Wellness
Yoga & Movement
Yoga Nidra
Zen
Centered
Content
Fulfilled
Patient
Peaceful
Present
Relaxed
Trusting
Agitated
Aggravated
Bitter
Contempt
Cynical
Disdain
Disgruntled
Disturbed
Edgy
Exasperated
Frustrated
Furious
Grouchy
Hostile
Impatient
Irritated
Irate
Moody
On edge
Outraged
Pissed
Resentful
Upset
Vindictive
Amazed
Awe
Bliss
Delighted
Eager
Ecstatic
Enchanted
Energized
Engaged
Enthusiastic
Excited
Free
Inspired
Invigorated
Lively
Passionate
Radiant
Refreshed
Rejuvenated
Renewed
Satisfied
Thrilled
Vibrant
Adventurous
Brave
Capable
Confident
Daring
Determined
Grounded
Proud
Strong
Worthy
Valiant
Accepting
Affectionate
Caring
Safe
Warm
Curious
Exploring
Fascinated
Interested
Intrigued
Involved
Stimulated
Anguish
Depressed
Despondent
Disappointed
Discouraged
Forlorn
Heartbroken
Hopeless
Lonely
Longing
Melancholy
Sorrow
Teary
Unhappy
Weary
Yearning
Aloof
Bored
Confused
Distant
Empty
Indifferent
Isolated
Lethargic
Listless
Removed
Resistant
Shut Down
Uneasy
Withdrawn
Ashamed
Humiliated
Inhibited
Mortified
Self - conscious
Useless
Weak
Worthless
Afraid
Anxious
Apprehensive
Frightened
Hesitant
Nervous
Panic
Paralyzed
Scared
Terrified
Worried
Helpless
Sensitive
Appreciative
Blessed
Fortunate
Grace
Humbled
Lucky
Moved
Thankful
Touched
Regret
Remorseful
Sorry
Encouraged
Expectant
Impotent
Incapable
Resigned
Trapped
Victim
Loving
Self - loving
Vulnerable
Burned out
Cranky
Depleted
Exhausted
Frazzled
Overwhelm
Rattled
Rejecting
Shaken
Tight
Worn out
Concerned
Dissatisfied
Perplexed
Questioning
Reluctant
Shocked
Skeptical
Suspicious
Ungrounded
Unsure
Achy
Airy
Blocked
Breathless
Bruised
Burning
Buzzy
Clammy
Clenched
Cold
Constricted
Contained
Contracted
Dizzy
Drained
Dull
Electric
Expanded
Flowing
Fluid
Fluttery
Frozen
Full
Gentle
Hard
Heavy
Hollow
Hot
Icy
Itchy
Jumpy
Knotted
Light
Loose
Nauseous
Numb
Pounding
Prickly
Pulsing
Queasy
Radiating
Releasing
Rigid
Settled
Shaky
Shivery
Slow
Smooth
Soft
Sore
Spacey
Spacious
Sparkly
Stiff
Still
Suffocated
Sweaty
Tender
Tense
Throbbing
Tingling
Trembly
Twitchy
Vibrating
Wobbly
Wooden
Topics
Sleep
Topics
Anxiety
Content type
Affirmations
ASMR
Breathwork
Diversity and Inclusion
Emotional Intelligence
Energy Healing
Health Coaching
Hypnosis
Life Coaching
Masterclass
Mindfulness
Motivation
Music
Personal Story
Podcast
Poem
Positive Psychology
Prayer
Intimacy & Relationships
Healing Sound
Soundscape
Spirituality
Story
CBT
Work Wellness
Track length
< 5 min
5-10 min
10-20 min
20-45 min
45+ min
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
1000+
Tracks for you based on your preferences
Get unlimited access to 20,000+ meditations, sleep, and wellness tracks on Aura
Whats included
Fall asleep faster, reduce stress and anxiety, and find peace every day
Exclusive content from top mindfulness experts, psychologists, and therapists
Join live sessions & connect with the community
New content added every week
Lets personalize your experience

Understanding the Basics of Partner Yoga

Partner yoga is more than just physical exercise; it is a holistic practice that combines elements of yoga, trust-building, and communication. The philosophy behind partner yoga is rooted in the belief that by supporting and being supported by others, we can deepen our connections and cultivate a sense of unity.

Practicing yoga in groups has numerous benefits. Firstly, it encourages a sense of community and social connection. When you practice yoga with others, you can share the journey and provide each other with support and encouragement. Additionally, practicing yoga in a group setting can enhance your motivation and accountability, as you have people to hold you accountable for your commitment to your practice.

Partner yoga can be a transformative experience that goes beyond the physical postures. It requires a high level of trust and communication between partners, as you rely on each other to maintain balance and alignment. This trust-building aspect of partner yoga can have a profound impact on your relationships, both on and off the mat.

During a partner yoga session, you and your partner will work together to create a harmonious flow of movement. This can involve synchronizing your breath, mirroring each other's poses, or even supporting each other in challenging postures. The physical contact and connection with your partner can deepen your awareness of your own body and help you develop a greater sense of empathy and compassion.

Partner yoga also offers an opportunity for personal growth and self-discovery. As you navigate through the practice with a partner, you may encounter moments of vulnerability, discomfort, or resistance. These moments can be powerful teachers, allowing you to explore your own limitations and fears, and ultimately, learn to let go and trust in the process.

Furthermore, partner yoga can be a playful and fun way to deepen your connection with a loved one or friend. It provides a unique opportunity to explore and strengthen your bond through shared experiences and mutual support. By engaging in partner yoga together, you can create lasting memories and cultivate a deeper sense of intimacy and connection.

In conclusion, partner yoga offers a multifaceted approach to the practice of yoga. It combines physical movement, trust-building, and communication to create a transformative experience that goes beyond the individual. Whether you are looking to deepen your relationships, enhance your yoga practice, or simply have fun with a loved one, partner yoga can be a rewarding and enriching practice to explore.

Aura has the world’s largest and best collection of Meditations and hundreds of Coaches to choose from.

Try it Free!

Preparing for Your Partner Yoga Session

Before diving into partner yoga, it's important to choose the right partners. Find individuals who share similar goals and have a willingness to communicate and cooperate. Partner yoga requires a high level of trust and synchronization, so it's crucial to select someone you feel comfortable with. Consider partnering with a friend, a loved one, or even a fellow yoga enthusiast from your local community.

Once you've found your partner, it's time to gather the necessary equipment. In addition to your regular yoga gear, such as comfortable clothing and a water bottle, you'll need a few extra items to enhance your partner yoga experience. Yoga mats are essential for providing a stable and cushioned surface for your practice. Look for mats that offer good grip to prevent slipping and sliding during poses. Additionally, consider using yoga blocks and straps to assist with balance and flexibility. These props can help you and your partner achieve deeper stretches and maintain proper alignment.

Before starting your partner yoga session, take a few moments to establish safety guidelines. Communication is key to ensure a safe and enjoyable practice. Talk to your partner about any pre-existing injuries or health concerns that may affect your practice. It's important to be aware of each other's limitations and modify poses accordingly. Agree on a signal or word that indicates when one partner needs to take a break or adjust the intensity of a pose. By setting clear boundaries and communicating openly, you can minimize the risk of injury and create a supportive environment for both partners.

As you prepare for your partner yoga session, consider creating a tranquil and inviting space. Find a quiet area in your home or venture outdoors to a peaceful park or beach. Dim the lights, light some candles, or play soft music to create a soothing ambiance. Partner yoga is not only a physical practice but also an opportunity to deepen your connection with your partner. By creating a serene environment, you can enhance the overall experience and foster a sense of relaxation and intimacy.

Remember, partner yoga is a journey of exploration and connection. Embrace the process and be open to the unique challenges and rewards that come with practicing with a partner. Enjoy the opportunity to support and be supported, to trust and be trusted. With the right partners, equipment, safety guidelines, and a peaceful environment, your partner yoga session is sure to be a memorable and fulfilling experience.

Exploring Different 3 People Yoga Poses

In partner yoga, there are various poses you can try, depending on your skill level. If you're new to partner yoga, start with beginner poses to develop a foundation of balance and trust. Intermediate poses can challenge your coordination and flexibility, while advanced poses require a high level of strength, flexibility, and trust.

Let's dive deeper into the world of 3 people yoga poses and explore some interesting variations and their benefits.

Beginner Poses

Some beginner 3 people yoga poses include the Triangle Pose Trio, where each partner supports another in a triangular formation. This pose not only stretches the hamstrings, hips, and shoulders but also fosters a sense of connection and support among partners. Another beginner pose is the Seated Forward Bend with Partner, where two partners support the third partner in a seated forward bend. This pose helps in releasing tension in the lower back and hamstrings while promoting relaxation and trust.

As you practice these beginner poses, focus on maintaining proper alignment and communication with your partners. This will help you build a solid foundation for more challenging poses.

aura_ring
Is Aura right for you?Take our quiz to find out.

Intermediate Poses

For those looking to take their partner yoga practice to the next level, intermediate poses offer a great opportunity to enhance coordination, balance, and strength. One such pose is the Double Warrior Pose, where partners stand side by side, supporting each other in a deep lunge. This pose not only strengthens the legs and core but also encourages partners to synchronize their breath and movements.

Another intermediate pose is the Partner Backbend, where two partners create a backbend shape while the third partner supports them from behind. This pose requires trust and communication as partners work together to create a beautiful and graceful arch. The Tree Pose Trio is also an excellent intermediate pose that challenges stability and focus. In this pose, partners stand side by side, supporting each other as they balance in the tree pose.

Advanced Poses

For the adventurous yogis seeking a greater challenge, advanced 3 people yoga poses push the boundaries of strength, flexibility, and trust. One such pose is the Flying Archer, where two partners lift the third partner into a flying archer pose. This pose requires a high level of strength and coordination, as partners must work together to achieve balance and stability.

The Acro-Handstand is another advanced pose that showcases the power of teamwork. In this pose, two partners support the third partner in a handstand position. This pose not only requires strength and balance but also demands trust and clear communication between partners.

Lastly, the Triple Downward Dog is an advanced pose that challenges the entire body. In this pose, partners form a triangle shape with their bodies, supporting each other in a downward dog position. This pose strengthens the arms, shoulders, and core while promoting a sense of unity and connection.

Remember, when attempting advanced poses, it's crucial to approach them with caution and practice under the guidance of an experienced instructor. Safety should always be a priority in partner yoga.

So whether you're a beginner looking to build trust and balance or an advanced yogi seeking new challenges, the world of 3 people yoga poses offers a wide range of possibilities. Explore these poses with an open mind and embrace the joy of practicing yoga with partners.

Tips for Enhancing Your Partner Yoga Experience

During your partner yoga sessions, communication is key. Clearly communicate your needs and limitations, and actively listen to your partners' feedback. Building trust and connection through yoga requires open and honest communication.

Partner yoga can be challenging at times, but overcoming obstacles together strengthens your bond. Embrace the difficulties as opportunities for growth and trust-building. Remember, it's not about achieving the perfect pose, but rather about the process of supporting and being supported.

Despite the benefits and enjoyment of partner yoga, it's important to note that the practice may not be suitable for everyone. Some individuals may prefer the solitude of individual yoga practice, and that's perfectly okay. It's all about finding what works best for you.

Get the most out of your partner yoga practice by incorporating the Aura Health app into your routine. With Aura Health, you can access guided partner yoga sessions and learn from experienced instructors. The app also provides personalized recommendations based on your goals and preferences, helping you enhance your partner yoga experience and deepen your connections with others.

Aura is Your All In One App for Meditation, Mindfulness Wellbeing

Find peace every day with one app for your whole well-being. There is no one-size-fits-all solution to mental well-being. Aura is the first all-in-one wellness app that learns how to best help you. Discover an endless library of expert-created tracks for your well-being, all taught by the world’s best coaches, therapists, and storytellers. With Aura's personalized recommendations, you can find peace every morning, day and night.

Aura has the world’s largest and best collection of Meditations and hundreds of Coaches to choose from.

No items found.

Aura Health Team

Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.

July 1, 2023
Health Coaching
Meditation

The best sleep of your life is just the start

From meditations to stories to cognitive behavioral therapy (CBT), find everything you need for your wellbeing in one app.

Most popular in Meditation
Most popular in Story
Most popular in Hypnosis
Most popular in Coaching
Most popular in Therapy
Most popular in Prayer
Most popular in ASMR
Most popular in Health coaching
Most popular in Breathwork
Most popular in Work Wellness
Most popular in Music
Most popular in Sounds
Preview
0:00
0:00
No items found.
25 Inspirational Quotes to Help You Find Peace
July 1, 2023

25 Inspirational Quotes to Help You Find Peace

Discover 25 powerful and uplifting inspirational quotes that will guide you on your journey to finding inner peace and tranquility.

Read More
7 Strategies To Stop Overthinking and Live more Peacefully
August 4, 2024

7 Strategies To Stop Overthinking and Live more Peacefully

Overthinking leaves us stressed and exhausted. Learn why it happens, how it affects you, and discover 7 strategies to overcome it.

Read More
Exploring Mind's Potential: 5 Insightful Ways
November 3, 2023

Exploring Mind's Potential: 5 Insightful Ways

Unleash the untapped power of your mind with these 5 insightful ways.

Read More
The Best Meditation Timer App for a Stress-Free Life
July 1, 2023

The Best Meditation Timer App for a Stress-Free Life

Discover the ultimate meditation timer app that will help you achieve a stress-free life.

Read More
Self-Awareness and Self-Delusion: The Balance
November 3, 2023

Self-Awareness and Self-Delusion: The Balance

Discover the delicate dance between self-awareness and self-delusion in this thought-provoking article.

Read More
Astral Travel Meditation: Techniques and Spiritual Exploration
November 24, 2023

Astral Travel Meditation: Techniques and Spiritual Exploration

Embark on a remarkable journey of self-discovery with astral travel meditation.

Read More
Decoding the Brain's Response to Dislike
November 1, 2023

Decoding the Brain's Response to Dislike

Delve into the fascinating world of neuroscience as we decode the brain's response to feelings of dislike. Uncover the inner workings of your mind and the science behind aversion.

Read More
Powerful Ways to Practice Gratitude in Your Everyday Life
June 17, 2024

Powerful Ways to Practice Gratitude in Your Everyday Life

Last week, we explored how to begin a Mindful Journaling Practice. While it can take time to build a practice, progressing along your journey means experimenting...

Read More
10 Examples of Self-Awareness
July 1, 2023

10 Examples of Self-Awareness

Discover 10 inspiring examples of self-awareness that will empower you to embrace your true potential and live a more fulfilling life.

Read More

Stay Updated: Get the latest from Aura's Mindfulness Blog

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.