5 Easy yoga postures for beginners: 3 person yoga poses
Yoga has been a practised since the fifth century B.C. Yoga’s effectiveness in treating both physical and mental disorders has been shown in a number of research.
Sanskrit’s word for “yoke,” yoga, really refers to joining together rather than being a burden.
Initially, only hatha yoga was practised, and it was done by a single person. However, during the past few decades, this age-old practise has changed significantly.
One of these is partner yoga, or acro yoga, in which the typical one-person yoga poses are modified to allow two or more people to practise them together. Three-person positions are part of acroyoga.
We’ll go over a few three-person yoga positions in this post and provide some guidance on how to perform them securely.
Easy yoga poses for Three people-
yoga poses for three people are not as challenging as they may seem. The only difference is that you perform the same physical movements and deep breathing techniques as normal yoga with your partners.
Clearly, a sense of balance, harmony, and familiarity with one another are essential. These basic three-person yoga poses can be a good place to start.
1 Vrksana- The yoga position usually referred to as “Tree Pose” is identified by its Sanskrit name, “Vrksasana.” It’s a balance pose for standing that resembles the tree’s eloquent and steady gait. Vrksasana can be performed as follows:
-Start by assuming the mountain pose, also known as Tadasana, which involves standing tall and straight with your arms at your sides and your weight evenly distributed over both feet.
-Transfer your weight to one foot and plant it firmly in place. You will stand on this leg.
-Bend your other knee and place your foot’s sole on the inner thigh of the leg that is still in the air. Your foot can be placed on your calf if you are unable to reach your thigh. Just be careful not to put it on your kneecap.
-Assume a prayer position by bringing your hands to the middle of your chest. To maintain equilibrium, keep your attention fixed on a spot in front of you.
- Use the muscles in your core to help stabilise your body. As your thigh presses back into your foot, visualise your raised foot pressing into your thigh.
2|- Yoga’s “Lord of the Dance” stance is also known by its Sanskrit name, Natarajasana. Nataraja, a representation of the Hindu god Shiva as a cosmic dancer, inspired the name of this position. A delicate and difficult standing balance position, Lord of the Dance combines the qualities of power, flexibility, and attention.
The Lord of the Dance posture is demonstrated as follows: - Start by assuming the mountain pose, or Tadasana, with your feet hip-width apart and your arms by your sides.
- Transfer your weight to your right foot, bending the knee of your left foot as you lift it behind you. Grab the outside of your left foot or ankle with your left hand as you extend your arm backwards.
- Start to bend forward slightly from your hips as you maintain your balance on your right foot. Keep your core tight and your chest raised.
- Press your left foot into your hand and start to kick your left foot into your hand. Your back will bend and your quadriceps will stretch as a result of this activity.
- For balance, extend your right arm in front of you parallel to the ground. Your right arm should be extended and your left hand should be gripping the foot in a dancer’s pose.
3- Triple forward fold- A version of the yoga forward fold is called the triple forward fold. It’s a seated or standing position in which you bend forward from the hips to stretch your hamstrings and extend your spine. The “triple” in “triple forward fold” denotes folding forward three times, giving the hamstrings and back a deeper stretch.
The triple forward fold is performed as follows:- Start by Standing Up Straight: Start by standing up straight with your feet hip-width apart. Your starting point is here.
- First Forward Fold: Take a deep breath in, then, as you exhale, tilt forward from the hips. Maintain a long spine and allow your head and neck to relax. The shins are within your hands’ reach.
- Lifting Slightly and Inhaling Inhale deeply, then lift your upper body so that your spine is either flattened or slightly convexed. As a result, the lower back somewhat bends backward.
- Following Forward Fold: Fold forward once more, exhaling deeply as you try to extend just a little bit farther. Let your head hang and relax your neck.
- To lift again, inhale: Stretch your spine and slightly bend your back while rising your upper body once again and taking a breath.
- Folding three times forward: As far as your comfort level will allow, exhale and lean forward three times. You could find that this time, the stretch can be made longer.
- Hold the final forward fold for a few breaths, allowing your body to relax and release any tension. Breathe continuously in and out.
- Take a big breath in and slowly stand back up to leave the pose. Tighten your abdominal muscles. Try not to move too rapidly and take your time.
4- Typically, the term “lotus” refers to the Padmasana or Lotus Pose, a seated meditation position. This is a traditional and well-known yoga stance that is frequently connected to serenity, meditation, and inner calm.
Posing Like A Lotus:- Sit down on the floor with your legs out in front of you to begin.
- Bring your right foot over to your left thigh while bending your right knee
- Your right foot’s heel should be close to your abdomen, and the sole should be looking upward.
Then, in a similar motion, lift your left foot up onto your right thigh while bending your left knee.
You can either place your hands in a mudra (a particular hand position frequently employed in meditation) or on your knees.
Maintain a straight spine, relaxed shoulders, and a soft look.
5- Balasana — Child’s Pose, commonly known as Balasana, is a fundamental yoga pose that is frequently utilised as a resting position throughout yoga practise. Here is how to go about it:
- Kneel down on the ground with your big toes in contact and your knees hip-width apart.
- Slowly lower your torso down between your thighs while leaning back on your heels.
- Put your hands shoulder-width apart on the mat or the ground as you extend your arms forward.
- If it’s more comfortable for you, place a block or the floor where your forehead will rest. Your thighs and chest should be in close proximity.
- Allow your hips to sag towards your heels while relaxing your shoulders.
Focus on the slight stretch in your back, hips, and shoulders while taking deep breaths.
