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60 Yoga Poses For Four People

A little fun with a 4 person stacked plank pose after July Yoga in the Park in Shell Lake
A little fun with a 4 person stacked plank pose after July Yoga in the Park in Shell Lake from www.yelp.com

Introduction

Yoga is not only a personal journey of self-discovery and self-improvement but can also be a fantastic way to connect with others. Practicing yoga with a partner or a group can deepen your bond, enhance communication, and create a sense of unity. In this article, we will explore a variety of yoga poses specifically designed for four people. These poses will not only challenge your body and mind but also foster trust and teamwork among the participants.

1. Benefits of practicing yoga with four people

Before we delve into the specific poses, let's take a moment to understand the benefits of practicing yoga with four people. When you practice yoga with others, you experience:

  • A sense of community and connection
  • Enhanced communication and trust
  • Shared experience and support
  • Increased motivation and accountability
  • Opportunity for creativity and exploration

2. Warm-up exercises

Before attempting any yoga poses, it's essential to warm up your body to prevent injuries. Here are a few warm-up exercises you can do with your group:

  • Neck rolls
  • Shoulder shrugs
  • Arm swings
  • Standing side stretches
  • Forward fold with interlaced hands

3. Seated Partner Forward Fold

The Seated Partner Forward Fold is a great pose to start with, as it gently stretches the hamstrings, calves, and lower back. Here's how to do it:

  1. Begin by sitting back-to-back with your partner, with your legs extended in front of you.
  2. Reach your arms forward and interlace your fingers with your partner's fingers.
  3. Slowly hinge forward from the hips, keeping your back straight, until you feel a comfortable stretch.
  4. Breathe deeply and hold the pose for 5-10 breaths.
  5. Release the pose by slowly sitting up and releasing your hands.

4. Group Tree Pose

The Group Tree Pose is a fun and challenging pose that requires coordination and balance. Here's how to do it:

  1. Stand in a circle with your three partners, facing each other.
  2. Place your right foot on your left inner thigh, above or below the knee.
  3. Join your hands in front of your chest in a prayer position.
  4. Find a focal point in front of you to help with balance.
  5. Hold the pose for 5-10 breaths, then switch sides.

5. Partner Boat Pose

The Partner Boat Pose is a challenging core-strengthening pose that requires cooperation and balance. Here's how to do it:

  1. Sit facing each other with your knees bent and feet flat on the ground.
  2. Hold each other's forearms just above the wrists.
  3. Engage your core and lean back slightly, lifting your feet off the ground.
  4. Extend your legs fully, creating a V shape with your bodies.
  5. Hold the pose for 5-10 breaths, then release.

6. Group Downward Facing Dog

The Group Downward Facing Dog pose is a rejuvenating pose that stretches the entire body and promotes relaxation. Here's how to do it:

  1. Start in a tabletop position, with your hands and knees on the ground.
  2. Walk your hands forward and lift your hips up, coming into an inverted V shape.
  3. Press your palms firmly into the ground and lengthen your spine.
  4. Engage your core and relax your neck and shoulders.
  5. Breathe deeply and hold the pose for 5-10 breaths.

7. Partner Camel Pose

The Partner Camel Pose is an invigorating backbend that opens the chest and stretches the front of the body. Here's how to do it:

  1. Sit back-to-back with your partner, with your knees bent and feet flat on the ground.
  2. Place your hands on your lower back, fingers pointing down.
  3. Lean back slowly, keeping your chest lifted and your gaze forward.
  4. Reach your hands behind you and grab your partner's hands.
  5. Breathe deeply and hold the pose for 5-10 breaths.

8. Group Boat Pose

The Group Boat Pose is a challenging pose that strengthens the core and promotes balance. Here's how to do it:

  1. Sit in a circle with your partners, facing each other.
  2. Extend your legs straight in front of you and place your hands underneath your knees.
  3. Lean back slightly, balancing on your sitting bones.
  4. Lift your feet off the ground and straighten your legs, creating a V shape with your bodies.
  5. Hold the pose for 5-10 breaths, then release.

9. Partner Child's Pose

The Partner Child's Pose is a relaxing and restorative pose that stretches the back and promotes relaxation. Here's how to do it:

  1. Sit back-to-back with your partner, with your knees bent and feet flat on the ground.
  2. Slowly lower your torso down and rest your forehead on your partner's lower back.
  3. Extend your arms forward and relax your shoulders.
  4. Breathe deeply and hold the pose for 5-10 breaths.
  5. Switch positions with your partner and repeat.

10. Group Warrior II

The Group Warrior II pose is a powerful standing pose that strengthens the legs and improves balance. Here's how to do it:

  1. Stand in a circle with your partners, facing each other.
  2. Step your feet wide apart, about 3-4 feet.
  3. Turn your right foot out to the side and your left foot slightly in.
  4. Bend your right knee and extend your arms parallel to the ground.
  5. Gaze over your right fingertips and hold the pose for 5-10 breaths.
  6. Switch sides and repeat.

11. Partner Wheel Pose

The Partner Wheel Pose is an advanced backbend that requires strength, flexibility, and trust. Here's how to do it:

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Bend your elbows and place your hands next to your ears, fingers pointing towards your shoulders.
  3. Press into your hands and feet, lifting your hips and chest off the ground.
  4. Have your partner stand at your head, facing your feet.
  5. Place their hands on your ankles and gently lift your legs towards the ceiling.
  6. Breathe deeply and hold the pose for 5-10 breaths.

12. Group Plank Pose

The Group Plank Pose is a challenging pose that strengthens the core, arms, and shoulders. Here's how to do it:

  1. Start in a push-up position, with your hands directly under your shoulders.
  2. Extend your legs fully and engage your core.
  3. Have your partners place their hands on your shoulders, forming a plank line.
  4. Breathe deeply and hold the pose for 5-10 breaths.

13. Partner Tree Pose

The Partner Tree Pose is a balancing pose that requires focus, coordination, and trust. Here's how to do it:

  1. Stand side by side with your partner, facing the same direction.
  2. Shift your weight onto your left foot and lift your right foot off the ground.
  3. Place the sole of your right foot against your left inner thigh or calf.
  4. Join your hands in front of your chest in a prayer position.
  5. Find a focal point in front of you to help with balance.
  6. Hold the pose for 5-10 breaths, then switch sides.

14. Group Bridge Pose

The Group Bridge Pose is a rejuvenating pose that stretches the front of the body and opens the chest. Here's how to

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