Beginner’s Guide Yoga Poses for Four People

Yoga Poses for Four People

Four-person yoga poses Yoga is a deeply personal practice; however, it doesn’t need to be an individual endeavor. Yoga poses for four people is a fun and rejuvenating practice that combines ancient yoga practices and Acrobatics in a team. 

If you’re seeking a more profound sense of community within the yoga world or simply looking to break away from your usual routine, yoga poses for four people are the perfect choice. It’s about the poses and the shared experience of defying gravity together. 

So, gather your friends and start four-person yoga poses.

What Exactly Is Group Yoga?

Yoga poses for four people, Acro Yoga, or Group Yoga, involves three, two, or more persons working together to complete yoga postures. 

Instead of each yogi doing the same pose by themselves, as is the case in traditional yoga, the participants in group yoga perform a separate part of a more prominent pose or benefit each other during the postures. 

Acroyoga is an excellent activity for two, three, and even four people who could collaborate to create creative poses that work the mind and body in a group. Acro yoga courses are available in many poses, and numerous poses are simple to master with online instruction.

Yoga poses for four people are a way to combine yoga’s physical and mental benefits along with the teamwork of acrobatics and trust-building aspects.

👉READ ALSO: What is AcroYoga? & 12 Easy Acro Yoga Poses for Beginners  

Benefits of Group Acro Yoga

What makes yoga poses for four people so appealing is its variety of benefits. Incorporating the health benefits of acrobatics and yoga and the pleasures of enjoying time with family and friends makes Acro yoga one of the most enjoyable activities.

  • Improved Mental Health

Yoga poses for four people is not just about physical fitness. It’s a holistic practice that enhances trust, communication, balance, and flexibility. 

The synchronized breathing and movement in acro yoga create a unique ‘flow state,’ a state of focus, presence, relaxation, and invigoration. This is not just a workout; it’s a mental and physical journey that refreshes and inspires you.

Similar to Acro yoga on its own, it can dramatically boost your mental well-being. 

The benefit is the social aspect, which can strengthen your bonds with your yoga companions. When two or four people join together for an asana in a group, it can improve their friendships and make them more comfortable with each other.

  • Better Relationships

Yoga poses for four people require trust, openness, communication, and trust. 

These are the traits that make up the basis of relationships.

Utilizing these tools as a shared activity (and activities that improve mental health) can help you connect authentically.

Four-person yoga poses require confidence and encouragement from your group members to complete fantastic yoga poses for four people, and you will naturally develop more relationships. 

A shared, enjoyable experience is profoundly cherished and strengthens the bond between you and your friends.

  • Better Communication

Contrary to the typical mat-on-its-own practice, Acro yoga requires much talking and communicating. The teamwork of a group yoga posture significantly improves how you convey your desires and experience. 

There are also inevitable issues when you commit mistakes when performing specific yoga postures.

This is a fantastic opportunity to work on patience and resolve conflicts between family members, friends, and family members. 

It’s amazing how easily these experiences help improve communications off the mat. The quip goes, “People who acrobat together remain together.”

  • Back Pain Relief

Yoga is generally an excellent method for alleviating back pain, and Acro yoga is an effective way to increase one’s capacity for relieving back pain.

Through assistance from the benefit of two or more people, yoga poses for four people lets you stretch your body in challenging positions to achieve by yourself.

Your partners could use their feet and hands to help you push your back to more extension, opening the thoracic spine. It may be compressed by prolonged sitting or poor posture.

  • Increased Blood Flow

The excellent benefits of exercising are the changes in your body that it can benefit from. 

Through consistent exercise, the body’s system will improve blood flow to provide oxygen to your muscles, making you healthy and more robust.

What’s unique about group Acro yoga, which could also comprise two—or three-person yoga, is that it usually involves inversions that may increase circulation to areas that aren’t often stressed in exercise, like the neck and head.

  • Improved Conflict Resolution

If groups collaborate to complete the same goal, it is incredibly satisfying. Contrary to traditional yoga, generally practiced without distraction, group Acro yoga requires practical communication.

Because we all have unique physical characteristics and different interpersonal skills, abilities, and strengths, achieving the ideal posture naturally helps resolve conflict.

The ability to confidently communicate yourself and what your body is craving will help you develop efficient problem-solving, resulting in a more enjoyable Acro yoga practice.

Warm-Ups You Can Do With Your Partners

Yoga consists of various stretching and breathing exercises that help relax the body. Here are a few basic warm-up exercises you can perform with your four-person team.

  • Vinyasa Flow

Vinyasa flows are a sequence of poses interspersed with transitional movements. This kind of yoga is an excellent way to warm your body and prepare yourself for more intense postures. 

Although it is typically done solo, it is also possible to perform this exercise with groups of people.

To perform the vinyasa flow, begin in a plank position, then take an inhale. When you exhale slowly, reduce your weight until you’re near the floor.

Inhale and hold the upward dog pose. After exhaling, shift your body weight towards a downward position.

  • Sun Salutations

Sun salutations are a sequence of yoga postures traditionally performed in the morning before starting the day. This sequence can also be used to warm up for your yoga practice.

For the Sun salutation, begin by establishing a “mountain” posture. Place your feet together, and keep your arms to your sides. Inhale deeply and raise your arms above your head.

When you exhale, bend to the side and put both hands on the floor. Inhale, lift your torso and maintain your hands on the ground. Inhale and step back using one leg, then the other, to return to the plank position.

Bring your knee towards the ground, and exhale as your hips are lowered to the ground until you are in what is known as the “cobra” pose. Inhale slowly, and then do the downward dog pose.

Stop the sequence by exhaling while bringing your feet forward to meet your hands. Then, return to the mountain posture.

Yoga Poses for Four Friends

If everyone is comfortable, well, and ready to go, it’s time to join in on the fun of yoga in a group!

  • Four-Person Yoga Tree Pose

Tree poses are about stability and flexibility. They’re a peaceful method to conclude your yoga class.

In a four-person tree posture, everyone sits on the ground next to one another. Be sure to maintain your balance and remain in place by touching one another’s side or holding hands.

  • Four-Person Plank

This posture is excellent for strengthening your core and testing your balance. To do the 4-person plank, two of your friends plank on top of each other. Then, the two others will put their forearms on the backs of the people who are planning to plank.

  • Four-Person Acro Moves

Acro movements are great for yoga in groups. They require trust, positive speaking, and the strength of everyone.

Some basic Acro movements for four are the human pyramid and starfish. Within the human pyramid, three people perform handstands. The two others then get on their backs, climb up, and stand high. It may sound simple, but it requires a lot of teamwork!

  • Four-Person Boat Pose

This is an excellent pose for balance and your core.

For a four-person boat, divide into groups. Place your backs against each other, legs extended. Connect your feet and move your legs upwards. You can grab your hands to assist.

Be comfortable With Your Yoga Partners

Although it’s not physically demanding, Acro yoga is a very intimate and personal experience that requires acclimatization to the touch and support of each other’s bodies. 

Warming up to one another’s energy is as crucial as preparing the body. Yoga poses for four people is an excellent method for making new yoga friends or with strangers, as long as you can communicate during the class.

To feel comfortable with your Acro yoga partners, begin with easy partner postures such as back-to-back chair poses or cooperative stretching. 

Perform a few rounds of pranayama breathing in tandem to relax and synchronize your breathing. 

It’s also beneficial to be aware of each other’s names, experience levels, and any injuries or sensitivities from the past that you need to look out for.

Practice Basic Flying

To begin with, the most straightforward Acro positions require just two people with the base laid flat on their backs and a flyer that can balance upon their heels. 

The base flexes their knees and puts the soles of their feet comfortably over the flyer’s knees. 

The flyer then can lean into their feet and grab the base’s stretched hands.

Together, they straighten their legs and raise the flyer over the base. From there, various ways can be found to try. 

Learn these fundamentals before attempting 3- or four-person exercises.

👉Read next: 5 best yoga poses for three people

Get Creative with the Group

After you’ve got the fundamental yoga poses floating, it’s time to unleash some of the group’s creative thinking. 

A stacked plank, double-jointed reclined Boat Pose, or a straightforward downward dog are all fantastic ways to work with a group of four. These poses will open your mind to modifying your existing asanas to incorporate your entire group. 

Be sure to keep an eye on the bases, often with the bases, to ensure they’re comfortable and safe since they can handle the additional weight of more flyers. Having a fifth spotter is also beneficial to keep everyone in alignment and balance.

The Final Words 

Yoga poses for four people is an excellent and challenging workout that blends yoga’s physical and mental benefits with Acrobatics’s teamwork and trust-building aspects. 

Meeting individuals interested in the same yoga is also a fantastic opportunity.

This method could boost stability and coordination, improve strength, energy, and flexibility, increase collaboration, and help create a sense of connectedness and community.

Remember that you should not be a rushed practitioner. 

It is vital to begin with simple beginner yoga poses for four people before gradually increasing the difficulty, just as the right yoga clothes provide satisfying support to improve fitness performance. 

Remember to communicate clearly, build confidence, and always succeed in being safe.


What Are The Four Categories Of Yoga Poses?

In regular yoga, the goal is to practice each type of asana to collect the state of ‘thiram asana sukham.’ The four asana categories include standing, prone, sitting, and supine. The practice of each asana usually begins by standing.

How Many Times Do You Need To Repeat Every Yoga Pose?

The duration of each pose may vary between 6 and 60 minutes. Research suggests that a single-minute hold is sufficient for building flexibility and strength if the exercise can be repeated five times weekly.

Why Are Yoga Poses Important?

Yoga asanas help build flexibility and strength, soothe nerves, and relax the mind. Asanas can affect muscles, joints, the skin, and the whole body—nerves, glands, internal organs, bones, breathing, and the brain. The essential physical components of yoga are posture and breathing.

How Long Should Each Yoga Pose Last?

An instructor will ask you to hold a pose for between three and five minutes (around 30 seconds). But if the pose feels good and you’d like to stay longer, take it. Yoga is about bringing together the body and the mind. It’s about observing your body and designing an exercise that perfectly matches it.


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