How To Do Yoga Poses For Four People

AcroYoga is a fun and refreshing type of yoga that mixes ancient yogic techniques with team acrobatics. It is based on mutual support, and its foundation lies in partner yoga. In AcroYoga, two or more people work together to create postures and flows that are impossible on your own. The practice develops trust, communication, and cooperation while promoting strength, flexibility, and balance.

This article will discuss everything from different poses, warm-up routines, and the benefits of four-person AcroYoga. Let’s begin!

How To Do AcroYoga

AcroYoga combines yoga and acrobatics, requiring some level of physical fitness. If you are new to the practice, starting with a beginners’ class or workshop under the guidance of a qualified instructor is highly recommended.

There are three leading roles in AcroYoga: the base(s), the flyer, and the spotter. The base is the foundation of the posture, providing stability and support for the flyer. While the spotter helps keep both the base and the flyer safe, the flyer performs the acrobatic elements of the pose.

Warm Up Before Starting AcroYoga

Yes, it is necessary to warm up before starting an AcroYoga practice. Warming up helps prevent injuries and prepares the body for physical activity. A good warm-up will increase your heart rate, loosen your muscles and joints, and mentally prepare you for the session. You can start with sun solution, an exercise for the entire body. Also, warm up with your partner by performing sustained chair postures and cooperative stretches.

Most Popular AcroYoga Poses

Here are some of the top picks:

The Bird

The bird is a great beginner AcroYoga pose that helps build trust and communication between partners. It is also an excellent way to warm up the body before moving to more challenging postures.

How to do it: One person lies on their back with their legs raised parallelly. The flyer lies flat on the foot of the base on their stomach. The other couple takes up the exact position while the flyers face each other. To increase the support, both the flyers can hold each other’s hands while in the position.

4 Person Plank

The 4 person plank is a more challenging one. The base needs a good core strength to proceed with this AcroYoga pose.

How to do it: It begins with the base in a full plank position with legs shoulder-width apart. Now, the second person will stack themselves in a plank position on the base. Here, the hands will be grabbing the ankles of the base, and the feet rest on the shoulder. Similarly, two more people will climb in opposing plank positions.

Fish on a Rock

This is more of a basic pose that causes deep stretch. The flyers need not be above the ground for this pose.

How to do it: The base sits upright with legs out straight in front of them. Then they will bend forward, grab their ankles, and touch their knees with their head. Now, the flyer will sit on the back of the base and stretch their arms over the head of the base. The flyer will slowly lean back while supporting themselves with their arms.

The Flying Camel Pose

This is similar to the bird’s pose with two bases and two flyers.

How to do it: The base lies down on their back and raises their legs and hands so that only the back of the torso is touching the ground. The flyer will sit on the shins while the base lifts. Now, the flyer will bend backwards and grab their heels like a regular camel pose.

The Bridge Pose

Made famous by the YouTuber Chloe Knoerschild, this four-person yoga pose mimics the structure of a bridge.

How to do it: The two bases will lie on the ground facing opposite each other. The flyers will lie on their back on the legs of the bases. In this, the flyers are head-to-head and grab hands to form a complete bridge while their legs slope down, gradually held by the bases.

The Benefits of Doing AcroYoga

Apart from being a fun exercise, here are some great benefits of AcroYoga:

Relieves Back Pain

Nothing can stretch your body more than a group session of AcroYoga. For example, a position known as “Super Yogi” helps relieve the flyer’s spine and hips while stretching the lower hamstring. Another position known as the basic acrobat posture is a secure and beneficial reverse twist that provides excellent back pain alleviation.

Helps Build Trust and Communication Between Partners

To paraphrase the modern saying, “People who do Acro together, stay together.”

Unlike the traditional solo mat experience, AcroYoga necessitates a lot of communication and interaction. The team’s yoga postures significantly influence how you express your needs and experiences. Also, because specific asana postures are a little risky, making errors in them is out of the question.

This is a fantastic chance to exercise patience and conflict resolution among friends and relatives. It’s surprising how simply these events might be translated into increased communication.

Four Person Yoga Pose Pictures

Below are some four person group poses that are gentle that you can emulate or copy with your group.

Four person leg balance

Four person Navasana for core

Four person joint hand stretch

Four person chest opening

Demonstration of 4 person Yoga

See the Video Below:

An Excellent Workout for the Entire Body

AcroYoga, like independent yoga, can significantly impact your physical and mental well-being. It increases blood flow which helps in excreting toxins from our body. Also, it betters the respiratory capacity of a person. But above all, it releases good hormones that calm your mind and decrease stress. Moreover, being around friends also acts as a mood booster.


This type of yoga can be difficult for beginners who have just stepped into their fitness journey. Therefore, it is recommended to build strength and flexibility through regular yoga before starting this and to learn the fundamentals of AcroYoga under the guidance of a qualified teacher.

About the author

Navkiran Kaur