Yoga is often celebrated as a deeply personal and spiritual practice, but when shared with others, it becomes something even more powerful—communal, joyful, and deeply bonding. While many are familiar with solo yoga or even partner yoga, yoga poses for four bring a whole new level of fun, challenge, and connection.
Whether you're practicing with family, friends, or a group at a retreat or workshop, four-person yoga offers a beautiful opportunity to strengthen relationships, improve communication, and share a few laughs along the way.
Why Try Group Yoga Poses for Four?
Group yoga encourages:
Teamwork – Many of these poses require cooperation and trust, helping everyone become more mindful of each other.
Balance and Core Strength – With multiple bodies involved, stability and core engagement are key.
Playfulness and Fun – These aren’t your average yoga poses; expect creativity and a bit of joyful chaos.
Mind-Body Connection – Synchronizing movement and breath with others takes your practice to a new level.
Let’s dive into some creative and accessible yoga poses for four people that you can try today!
1. Four-Person Square Pose (Seated Back-to-Back)
This is a grounding and simple pose, ideal for warming up.
How to do it:
Sit in a square formation, each person back-to-back with one another.
Cross your legs comfortably.
Rest your hands on your knees or in your lap.
Focus on syncing your breathing—inhale and exhale as a group.
This pose encourages breath awareness and creates a feeling of unity right from the start.
2. Four-Way Plank Circle
A challenging core strengthener that’s also great for a photo!
How to do it:
Each person gets into a high plank position (like the top of a push-up).
Position yourselves in a square or diamond shape, with feet pointing outward and heads closer together.
Carefully place your feet on the back of the person in front of you, forming a connected circle.
This pose builds upper body strength, trust, and teamwork. Hold for 10–30 seconds depending on your fitness level.
3. Double Downward Dog Stack
Combining pairs into a double-stack version of downward dog.
How to do it:
Two people get into a downward dog pose side by side.
The other two place their hands on the lower back/hips of the base partners, stepping gently up and into their own downward dog on top.
This pose strengthens shoulders and legs while encouraging balance and communication.
4. Four-Person Human Mandala
A flowing, rotational pose perfect for groups who want something artistic and symbolic.
How to do it:
Sit in a circle, holding hands.
Slowly transition between seated twists, gentle forward folds, and lifting arms overhead in unison.
Use music or breath cues to flow together.
This pose feels more like a dance and fosters emotional and energetic connection. It’s perfect for closing your session with intention.
5. Group Tree Pose (Four-Person Variation)
A standing pose that tests your balance and unity.
How to do it:
Form a circle, standing shoulder to shoulder.
Everyone lifts the foot closest to the center and places it on the inside of the opposite thigh or calf.
Reach out to link arms or touch fingertips in the middle.
This is a powerful metaphor for growing together while staying rooted in support and strength.
Tips for Practicing Yoga Poses for Four Safely
Warm Up First – Especially for more acrobatic poses, warm up the joints and muscles.
Use a Mat or Soft Surface – Group poses involve contact and support, so stay comfortable and safe.
Communicate Constantly – Talk about how poses feel and adjust as needed.
Laugh Often – Things won’t be perfect, and that’s totally okay. Enjoy the process!
Who Can Benefit From Group Yoga?
Families looking for fun bonding activities
Friends who want something more engaging than just brunch
Yoga teachers planning retreats or workshops
Teens or kids in wellness or mindfulness programs
Corporate teams for team-building exercises
Final Thoughts
Yoga is about connection—connection to self, to breath, and to others. Practicing yoga poses for four adds a beautiful layer to this ancient discipline, reminding us that joy, laughter, and support are just as important as balance and flexibility.
Whether you're doing it for fun, fitness, or something more spiritual, gather your group, unroll those mats, and try something new together. Your body and your heart will thank you.
