Yoga isn’t just for one person on a mat in a quiet room anymore. It can be loud with laughter, full of movement, and shared with friends. Welcome to the world of 4 person yoga poses — where balance, teamwork, and fun come together. Whether trying something new with your friends, bonding with your family, or spicing up a yoga class, this guide has you covered.
In this post, you’ll learn:
- What 4 person yoga is all about
- Easy and safe 4 person yoga poses to try
- Tips to keep it fun and safe
- Benefits of doing yoga with four people
- Ideas to make it a regular thing!
Ready to stretch, laugh, and possibly fall over together? Let’s go!
What Is 4 Person Yoga?
It’s simple: 4 person yoga is a style of yoga where four people work together to form poses. Some poses are gentle and beginner-friendly. Others take more strength, balance, and practice. It’s a fun way to connect — physically and emotionally — with others.
You don’t need to be flexible or strong to get started. You just need a group of four willing people, a little space, and a good attitude.
Why Try 4 Person Yoga Poses?
Before we jump into the poses, let’s look at why you should give this a shot. Here are some benefits of practicing yoga with four people:
- 💪 Builds Strength and Balance: Working together means using muscles in new ways.
- 🧘 Improves Teamwork: You’ll learn to move, breathe, and balance with others.
- 😂 It’s Just Plain Fun: Be prepared to laugh a lot — falling over is part of the fun.
- 🤝 Deepens Connections: You’ll build trust and communication with your group.
- 🧠 Boosts Focus: You need to stay aware of your body and your teammates — it’s like a mental workout too.
What You Need to Get Started
Nothing fancy, promise. Here’s your checklist:
- ✅ Four people (friends, family, co-workers — anyone willing)
- ✅ 2–4 yoga mats or a soft, clean surface
- ✅ Comfy clothes that let you move
- ✅ Bare feet for better grip
- ✅ A smile and an open mind
Optional but helpful:
- Pillows or blocks for support
- A Bluetooth speaker with relaxing music
- Water nearby (you’ll work up a sweat!)
Warm-Up Before You Pose
Warming up is super important, especially when you’re doing group poses. Start with a 5-minute group warm-up:
- Neck rolls
- Shoulder shrugs
- Arm circles
- Gentle side stretches
- Downward Dog together
- Group breathing: sit in a circle, close your eyes, and take 5 deep breaths in sync
Now you’re ready for action!
4 Person Yoga Poses Easy and Fun for Beginners
Let’s start with the beginner poses. These are simple, stable, and great for learning how to move together. Remember: if it feels weird or uncomfortable, pause and adjust.
1. Four Person Square Pose
How to do it:
- Everyone sits in a circle with their knees bent.
- Press your back gently against the person behind you.
- Hold hands with the people beside you.
- Lean back and form a square with your bodies.
Why it’s great: It builds trust and gives you a gentle stretch along the spine and shoulders.
2. Four-Way Seated Twist
How to do it:
- Sit in a cross-legged circle, facing each other.
- Hold hands with the person on your left and right.
- Inhale together, then twist gently to the right.
- Exhale and return to the center. Then twist left.
Why it’s great: Helps improve spinal mobility and deepens the connection with each breath.
3. Standing Circle Stretch
How to do it:
- Stand in a circle and hold hands.
- Step back gently to create space.
- Lean back slightly to stretch the arms and chest.
Bonus: You can all lean forward slowly together and lift one leg for a fun balance challenge.
4. 4 Person Double Boat Pose
How to do it:
- Form two pairs, facing each other.
- Each pair joins feet and holds hands.
- Lean back and lift your legs to form a boat.
- All four people connect their feet and hands.
Why it’s fun: It’s a test of coordination and core strength — and it looks awesome in photos!
5. Group Downward Dog Chain
How to do it:
- Line up side by side.
- Everyone comes into Downward Dog.
- The second person places feet on the lower back of the first person (gently!).
- Repeat for persons 3 and 4.
Why it’s great: It teaches balance, and patience, and gives a mild inversion stretch.
Intermediate Four People Yoga Poses
These poses require a bit more strength and control. Take your time and help each other.
6. 4 Person Pyramid Pose
How to do it:
- Two people form a strong tabletop position on their hands and knees.
- One person carefully climbs onto the top, standing on a plank.
- The fourth person stands behind and offers support or balance.
Tip: Always spot each other and communicate clearly.
7. Star Circle
How to do it:
- Everyone lies on their back with heads toward the center.
- Lift your legs and hold the ankles of the person next to you.
- Engage the core to lift shoulders slightly.
Why it rocks: Looks beautiful and strengthens the core!
8. Double Warrior II Pose
How to do it:
- Form two facing pairs.
- Each pair enters Warrior II, reaching arms out to touch the opposite pair.
- Align your stances and breathe together.
Why it’s cool: A strong, grounded pose that promotes symmetry and teamwork.
See also: 3 Person Yoga Poses: Fun Triple Yoga Moves & Challenge Guide
See also: 2 Person Yoga Poses: Easy & Fun Yoga for Two People
Advanced 4 Person Yoga Poses (For Daredevils!)
Only try these if your group is strong, flexible, and experienced — or if you’re being guided by a trained instructor.
9. Human Tower Pose
How to do it:
- Two people form the base, standing or kneeling.
- One person climbs on top to a low squat or seated position.
- The fourth person balances on the middle person’s shoulders or supports from behind.
Warning: Use extreme care. Spotters are a must!
10. Flying Star Pose
How to do it:
- Two people are on the floor as bases.
- One person climbs onto their arms/legs in a star shape.
- Fourth person helps hold balance or stretches underneath.
Why it’s amazing: It’s the ultimate team balance and looks incredible!
Tips for Success With 4 Person Yoga Poses
- 🗣️ Talk, talk, talk: Communication is everything.
- 🙃 Don’t take it too seriously: Laugh when things fall apart.
- 🧘 Go slow: Don’t rush into advanced poses.
- 👂 Listen to your body: If something hurts, stop.
- 📸 Take pictures: Celebrate your progress!
Benefits of Yoga With Four People
Doing yoga with a group of four gives you something special. Here’s what you gain:
- Physical balance and strength
- Deeper friendships
- Better focus and coordination
- A full-body workout disguised as fun
- Lots of giggles and good memories
Can You Do 4 Person Yoga at Home?
Yes! You don’t need a studio. Here’s how to do it at home:
- Push the furniture aside and clear the space.
- Lay down mats or rugs for grip.
- Watch a YouTube tutorial together.
- Start with beginner poses.
- Play some calming or playful music.
- End with a group relaxation or meditation circle.
Ideas to Keep It Going
Want to make 4 person yoga a regular thing? Try this:
- 🌅 Weekend Yoga Brunch: Stretch, then eat!
- 📅 Yoga Challenge Calendar: Try a new pose each week.
- 📸 Progress Pics: Track your teamwork over time.
- 🎉 Pose Party: Invite friends for a group yoga night.
Final Thoughts: Is 4 Person Yoga Worth Trying?
Absolutely! Whether you’re a yoga pro or a total newbie, 4 person yoga poses are a great way to move, connect, and grow stronger — together.
Don’t worry if you wobble. Don’t stress about perfect poses. Just show up, support each other, and enjoy the ride.
So grab three friends, roll out some mats, and start your group yoga adventure today!
See also: Acro Yoga for Couples: Fun Partner Poses to Build Trust
See also: Top 10 Most Popular Yoga Poses for Strength & Flexibility
FAQs: 4 Person Yoga Poses
❓1. Do I need to be flexible to try 4 person yoga?
Nope! You don’t need to be super bendy or experienced. Many poses are beginner-friendly. What you do need is a sense of humor, patience, and a willingness to try something new with others.
❓2. Are 4 person yoga poses safe?
Yes, they can be safe as long as you listen to your body, communicate with your group, and take it slow. Avoid any pose that feels painful or risky. Always warm up first, and have someone nearby to help or spot you during harder poses.
❓3. Can kids do 4 person yoga poses too?
Yes! Kids love group yoga, especially if it’s turned into a fun game. Just make sure poses are simple, safe, and supervised by an adult. Focus on giggles, not perfect form!
❓4. What if someone in the group is a total beginner?
That’s totally okay! Start with the easy poses listed above and work your way up. You can always modify poses to make them simpler. The goal is to have fun, not be perfect.
❓5. What should we wear for group yoga?
Wear comfortable clothes that let you stretch, bend, and move easily — like yoga pants, shorts, or leggings and a T-shirt. Bare feet work best for grip and balance.
❓6. How much space do we need?
Not too much. A living room, backyard, or any open area that fits four yoga mats is perfect. Just make sure there’s room to stretch out without bumping into anything.
❓7. Can we practice 4 person yoga outdoors?
Absolutely! Practicing outside in the park, on the beach, or in your backyard can feel amazing. Just bring mats or blankets and pick a spot with flat ground.
Salman is a passionate yoga teacher with over 8 years of experience in the world of yoga and wellness. Through his articles, he shares insights, tips, and practices to help others deepen their yoga journey. For inquiries, reach out at Contact@yogamelt.com.
