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When you’re first trying out 4 person yoga poses, it’s tempting to just pick the four most flexible people you know and hope they can do it. It’s not necessarily an issue of strength, though that can be an issue too, but if you want to make sure your poses are safe, you’ll need to spend some time making sure everyone has the right technique. These 4 person yoga poses will help guide you through each pose to ensure that it goes off without a hitch.
Stand in Tadasana (Mountain Pose)
4 person yoga poses are a great way to connect with your partner and build trust. Stand in Tadasana (Mountain Pose) with your feet hip-width apart and your arms by your sides. Take a deep breath in and raise your arms overhead, then exhale and bend forward from the hips, bringing your palms to touch the floor. Inhale and step back into Downward-Facing Dog, then exhale and step forward into Warrior III. On an inhale, press up to Forward Bend and bring your hands together; on an exhale, release your hands to the ground. Repeat these movements three times before switching partners. To start again, stand in Tadasana with your feet hip-width apart and your arms by your sides. Take a deep breath in and raise your arms overhead, then exhale and bend forward from the hips, bringing your palms to touch the floor. Inhale and step back into Downward-Facing Dog, then exhale and step forward into Warrior III.
Have One Person Bend Down and Touch the Floor, While Another Stands Up Straight and Holds Them
If you and your partner are looking for a way to connect on a physical and spiritual level, yoga is the perfect activity. And, while it may seem daunting at first, practicing yoga with four people is actually quite easy – as long as you know the best techniques. One person will bend down and touch the floor, while another stands up straight and holds them from behind. Another person will stand in front of them with their legs spread apart so that they can hold onto their hips or shoulders. Finally, the last person will get into a crouching position and grab the ankles of the person who’s standing. When all four people have found their positions, take deep breaths together and slowly exhale together.
The benefits of this pose include improving flexibility and breathing skills while strengthening core muscles – making it great for all skill levels!
Have Two People Hold Each Other’s Hands, While the Last Person Does Pranamasana (Raised Arm Balance)
Pranamasana is a great way to connect with your partner and get some exercise at the same time. Plus, it’s a great way to show off your yoga skills! Here’s how to do it
- Have two people hold each other’s hands in front of their chests while one person stands behind them and holds their hands on top of theirs.
- The person in front bends over so that they’re almost touching the ground with their head.
- The person in back pulls up on the arms until they’re straight, then bends their knees slightly.
- The person in front should push down into the raised arms and raise themselves up as high as possible without losing balance.
- Repeat 10 times. You can either alternate sides or just switch after completing 10 reps.
- Stand tall and relax for five seconds before repeating this sequence twice more.
- Switch positions by having the first person stand behind the second person and holding their hands on top of theirs again.
Have All Four People Stand Side By Side, Then Take Turns Lifting Each Other Up Into Handstand
One of the best things about yoga is that it can be done with a partner. In fact, some of the most challenging and rewarding poses are those that require four people. Here are some tips for getting the most out of your 4 person yoga poses -Make sure you have enough space in front of you so you don’t trip over each other.
- Pick someone on either side of you as your partners (you’ll have two partners on one side).
- Pick someone next to you as your spotter (the person who will help keep you balanced).
- Let go of any tension or competitiveness between yourself and your partner so you can focus on working together. You may find this surprisingly difficult at first, but it’s worth practicing!
- After holding the pose for 10 seconds, let your partner take their turn while you take a break. You should also switch spotsters after every 10 seconds if possible.
Don’t forget to smile! Yoga is all about cultivating gratitude and joy through movement, so make sure to share these feelings with your partner(s) throughout the session.