Ever felt like life is just a loop of chores, work, endlessly scrolling on your phone until your thumb cramps? Yeah- same. That’s precisely why you might need four-person yoga, where you can relax, reduce stress and anxiety, and quite literally lift each other (pun intended). It’s fun, ridiculous, yet surprisingly a good workout. Follow through this post to discover beginner-friendly group yoga poses for four, with step-by-step guidance, difficulty ratings and key benefits.
How Practicing Yoga as a Group is Helpful?
Yoga originated in ancient India over 5,000 years ago as a holistic practice blending physical postures, breath control, and meditation to promote balance between body, mind, and spirit, which leads to improved sleep, emotional, and stress regulation. And if you’ve ever performed yoga for 3 or yoga for 2, you know the joy of shared balance and trust, which is a similar feeling people report in couples meditation. Moving up to four people takes it to the next level!
5 Fun and Easy Yoga Poses for a Group of Four
1. Group Tree Pose (Difficulty: 3/10 – Beginner Friendly) – Steps:
Everyone in the group stands in a circle facing inwards. Next, every person places their right foot on the inner side of their left thigh or calf. Every person holds hands with their neighbours. Keeping back straight and gaze fixed, hold the pose for 5-10 breaths and then switch sides with the left foot on the right thigh/calf now.
Benefits: Great for balance, core-building, and mutual trust development.
2. Four-Person Plank (Difficulty: 5/10 – Moderate) – Steps:
Form a square with everyone holding a plank, with each person facing the back of someone else. Each person’s feet rest on the lower back/hips of the person behind them. Engage your core and keep a straight line. Hold for 15-30 seconds.
Benefits: Strengthens core, arms, and shoulders and requires team coordination.
3. Boat Pose (Difficulty: 4/10 – Moderate) – Steps:
Start by sitting in a circle facing inwards with knees bent. Everyone raises their legs to make a 45° angle. Next, everyone has to reach out and hold hands with their neighbours, forming a circle boat. Breathe steadily and hold for 5-10 breaths.
Benefits: Builds abdominal and hip flexor strength.
4. Downward Dog Pyramid (Difficulty: 7/10 – Challenging) – Steps:
The first partner starts in the position of a downward dog (inverted V). The second person places their feet on the first’s back and also lifts into the downward dog pose. The third person has their feet on the second’s back and the fourth on the third’s. Hold steady for a few breaths.
Benefits: Develops full body strength, flexibility, and builds connection. If you’re seeking to build connections, you might also enjoy our post on mindful relationship habits.
5. Group Star Pose (Difficulty: 2/10 – Easy) – Steps:
Everyone starts by standing in a circle facing outward. Each person reaches their arms to the side and links hands with neighbors. Extend one leg to the side as you lean into the circle, creating a star shape. Hold for several breaths.
Benefits: Improves leg strength and balance; very beginner-friendly and great for team unity.
Tips for Safe and Enjoyable Group Acro Yoga
To enjoy fun and easy group yoga poses for 4, make sure to follow these tips:
- Warm-up together: Before starting the group yoga and performing any pose, make sure to warm up together (e.g. Cat-cow, gentle twists) to avoid any sort of injury. Always start easy so that your body can get used to yoga before moving to advanced practices like kundalini yoga– which might end up being dangerous for a beginner.
- Communicate clearly: To prevent skirmishes and one person bearing all the weight, communicate clearly beforehand as to who is the base/flyer, etc. Check comfort levels and adjust the height/ stance as needed.
- Use mats and spotters: Practice on comfortable yoga mats and always have a spotter on hand, especially for the challenging poses, like the tower or pyramid. This helps prevent unwanted injuries and keeps the session fun and relaxing.
- Go slow and have fun: Progress slowly and steadily while remaining focused, but making sure to always enjoy the process. Because a focused yoga session can be equally as effective as a focused meditation session. End each group session with a 2-minute gratitude meditation to reinforce the uplifting energy and mood.
Conclusion
Beginner-friendly group yoga for 4 or even advanced level poses are a fun yet effective way to build strength, flexibility, mutual trust and companionship and even reduce symptoms of anxiety, depression or feelings of isolation. If you’re still on the fence, weighing the pros and cons of yoga might help you decide. And yes, yoga isn’t just for grown-ups—you can include your babies to introduce mindfulness. Ready to strengthen your core and friendships? Namaste!
About the Author: Jessica Erik
