The art and science of yoga sequencing: How the order of poses can change the effect of the practice

I remember hating Latin in college. Unfortunately, it was required for my degree, so I had to endure. For example, translating a Latin sentence takes a lot of work because there is quite a bit of flexibility in word placement; it was hard to know if “Claudius stabbed Dionysus” or the other way around. You had to pay attention to grammatical nuance to figure out what was going on.

Yoga sequencing is similar to Latin in some ways. Here, too, you have many different elements (poses, breathing practices, etc.) that could be arranged with great flexibility and produce an entirely different result. Therefore, being a yoga teacher is not only about knowing how to do the pose but also where to place it in relation to other poses to produce the desired effect and minimize the risk.

There is an art and science to yoga sequencing. When we think of science, we think of logic. It is something that can be rationally explained and something that is systematically organized. The “science of yoga sequencing” refers to the body of knowledge generated over hundreds of years and strategies for arranging various yogic tools into a logical potent practice. These principles and guidelines on HOW to select appropriate practices and WHY to combine them in a certain way are clearly articulated in the Krishnamacharya/Desikachar teaching lineage.

Any practice design must begin with an analysis of WHO, WHY, WHERE, and then WHAT and HOW

• WHO is the practitioner and his/her specific needs, goals, and preferences – STUDENT
• WHY are you teaching this practice, what are you trying to accomplish – INTENTION
• WHERE will the practice take place and when – CONTEXT
• WHAT are you planning to teach – CONTENT
• HOW do you present it to your students – METHOD

“The teacher who is learned, reflective and disciplined should apply yoga appropriately, only after considering the time, place, age, activity and strength of the student” – Yoga Rahasya of Nathamuni 1:30

Let’s use some simple examples. There is a group of three poses that I love; in my tradition, we call them “the magic three.” They are magic because almost anybody can do them, and most people would benefit from them.

Let’s use those three poses (Chakravakasana, Bhujangasana, Vajrasana) plus Apanasana to show how we can adapt their form and rearrange them within a sequence to achieve completely different results. For that we will use 3 hypothetic clients that are loosely based on some of my former clients.

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Client 1.

Here are some suggestions that we can give Jill:

• Alternate sitting and standing at the desk
• Take short frequent walking breaks (at least every hour)
• Integrate deep breathing while she walks
• Try the following short yoga practice to do around 2.30 pm, right around the time her afternoon slump is about to hit.

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Client 2.

For Anna we would have the following recommendations:

• To take more time for herself, get out more without the baby
• To get a support system in place – friends, family or other moms
• To do deep breathing while she breastfeeds (tying the breathing practice to a specific activity)
• To try this short practice before bed paying specific attention to the breath

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Client 3.

For Jim we would recommend that he

• Pays attention to proper lifting technique while at work
• Goes to bed earlier to get more rest (if this is not enough, we would need to explore other options to help him sleep better)
• Starts his day with the following short practice while still in bed as soon as he wakes up, and then gradually transitions to sitting in bed, and then to the ground.

As you can see, each practice is meant for the needs of individual students, taking into consideration who they are, why they need yoga, when and where they would be able to practice, and what would work for them. And even the practices made of the same four poses can be adapted to meet the needs of three very different students, if we choose appropriate pose adaptations, arrange them according to the student’s needs and use relevant breathing practices.

“A well-conceived sequence is the key to an effective practice. Such a sequence has the qualities of order, harmony, and efficiency throughout, each posture and adaptation being selected and placed purposefully to create an integrated whole.” – Gary Kraftsow “Yoga for Wellness”

The science of yoga sequencing refers to specific guidelines on yoga practice design, while art implies “the use of skill and imagination.” The art of yoga sequencing is built on the inspiration and creativity of the teacher; it uses subtle details to breathe life into the practice; it includes the teacher’s ability to make the practice relevant to the student and help her discover something new about herself. The art of sequencing comes from the clear, receptive mind of the teacher and grows with experience. Therefore, a skillful sequence is not just a logically arranged set of yoga poses but a practice that has a positive impact on a practitioner, whether it’s physical, physiological, or mental-emotional.

Both our theoretical understanding and creative skills are essential in yoga practice design and take time to develop. If you study the teachings and apply those principles in your personal yoga practice and in your work with the students, you will notice that your practices are becoming more refined, harmonious and relevant.

In school, I eventually became fascinated with Latin. I came to view it as an intricate puzzle that, once solved, would reveal inner depth, complexity, and elegance that I hadn’t seen before. Your yoga practices have the potential to do the same.

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