The Art of Sequencing

A sequence is the order in which things are arranged, the pattern that is created by the logical flow of pieces to create a whole. Sequencing is the art of creating a sequence, deciding not only which specific asanas should be practiced during a class or home practice but the order in which they should be performed.

The Importance of Sequencing

Not only is sequencing essential for a well-balanced practice, but it is also one the most creative aspects of yoga.  It is a thoughtful arrangement of asanas so that your practice helps you achieve certain goals. Sequencing is the underpinning that makes you feel good after your practice; it is a vital component not only in the creation of a rewarding yoga practice but one that emphasizes ahimsa, since proper sequencing is important in reducing the opportunity for strain and injury.

Composing a yoga practice is a lot like composing a song. Each note is a piece of the whole and yet is vitally important in and of itself. Notes are not just randomly cobbled together but woven in a well-defined pattern, which creates a unique melody and rhythm, the signature foundation of the song. You can make a multitude of songs from the same notes; it is the placement of these notes that will help define the song and make the difference between whether or not a song inspires you, whether it touches your heart. Similarly, you can make many different yoga practices from the same group of asanas, but the order in which they are practiced will define the experience you will have and how you’ll feel when you walk away from your mat.

In a yoga practice, there may be a beginning, middle, and end, but the destination is not necessarily the final pose; rather, the destination is usually the experience of the journey itself. How you traverse through a yoga practice—how the asanas are sequenced—will define your journey. It will determine whether or not the practice will be a fulfilling one and whether or not it will help you to achieve your goal, regardless of whether it is relaxing, opening your hips, strengthening your core, or some other personal intention.

Making The Sequencing Your Own

When I first began teaching yoga 10 years ago, I had no concept of sequencing. It wasn’t until I studied the Viniyoga system that I was introduced to actual sequencing principles. Through integrating what I learned from this yoga system with the tools and wisdom that I learned from many others, I have found a deep appreciation for the ability of thoughtful sequencing to prepare the mind, body, and spirit for the advanced work of yoga.

While sequencing is essential for a well-balanced practice, it’s important to note that there is no one correct way to practice or to sequence. Yet, there are some general principles that can be applied when designing an asana series that will deliver the experience and benefits you are seeking. The practice series that I provide in my book, Art of Sequencing, are just some examples of how you can link asanas together following these general principles; yet, there are numerous other ways you can string asanas together—many other “songs” you can create with the notes of the postures—to design other practices that you will also enjoy.

If you have a copy of my book, I would suggest that first you do a variety of the practices so that you will have a kinesthetic sense of how a thoughtfully arranged sequence feels in your body and mind.  From there, think about the relationships between postures and your overall goals for your practice and integrate them together against the backdrop of the sequencing principles that follow. As you continue to tune in to your practice and how it feels to you, you’ll be able to discriminate between what feels flowing, symmetrical, and rhythmic and what doesn’t.

General Factors to Consider During Sequencing

Intention
Intention is an important factor in getting started in any practice. An intention is a useful navigating tool to keep you focused during your practice. Intention adds a depth to the physical practice as it trains the mind to stay alert to a particular direction. Take a moment before practicing each day to check in with yourself and set an intention to help navigate through the highs and lows of your personal practice. The intention can be a grounding force to guide you when you feel lost or uninspired; it can also help to shift your energy toward a specific meaningful cause that keeps you returning to the mat. Once you have found your purpose to practice (joy, levity, flexibility, awakening, strength, or other personal intention), ground your attention in the body. Keep coming back to your intention as you move into your asanas.

Time of Day
Time of day is an important factor to which you should pay attention. Do you want to get energized by your practice or do you need to take your energy down a notch or two?

If you practice early in the morning, right after you get out of bed, consider doing some floor work as a warm up. Gradually, work up to your standing poses, inversions, etc. so you leave your practice in an energized place.

If you practice at night, consider doing your sun salutations, standing poses, and challenging work early on in the practice. This will allow for sufficient cool-down time to prepare for bed.

Season/Geographical Location
Depending on where you live, the seasonal changes may impact your practice. Keeping a seasonal yoga practice helps us humble ourselves to Nature’s power. What is occurring in Nature is a basic reflection of what is occurring within our own bodies.

If you live in an area where winters are long and dark, it is useful to practice a lot of sun salutations, inversions, and back bends to obtain energy and ward off depression in the wintertime. If you live in a warm, humid-hot climate, you might add more forward bends and seated poses to balance Nature’s external heat in order to stay cool.

Length of Practice
When time is limited due to family, work, travel, or creative projects, it is easy to put off exercise and meditation when it’s needed the most. In order to help nourish yourself on a daily basis, I am recommending a home practice from 10 minutes to 1 hour, whatever you can do consistently. If you get caught up in thinking yoga and meditation practices have to be 1-2 hours long,  you might avoid the process entirely and miss the opportunity to nurture yourself before you nurture others.

Basic Sequencing Template

Every sequence should have a clear beginning, middle, and end point. To achieve this, the following “formula” will help you to prepare your sequences:

1. Grounding-Meditation
2. Warm Up Movements
3. Flow-Sun Salutation
4. Standing Poses
5. Inversions
6. Seated Poses
7. Reclined Poses (Supine)
8. Cool Down
9. Savasana-Relaxation

Yoga asanas come alive in the moment of practice, and learning the art of sequencing will help you enjoy many new moments!

Many thanks from Yoga.com to Melina Meza who is the author of  Art of Sequencing, the first in a series of practical, affordable, and enjoyable yoga and wellness tools. The book offers 34 different sequences (each 30 to 60 minutes) as well as general sequencing principles.  The sequences reflect an array of levels, aims, and intentions useful for new teachers, experienced teachers who need creative inspiration, and yogis with a home practice. Melina discovered yoga in 1993 and has been teaching full time since 1997.  Throughout the year she also leads retreats and workshops nationally and internationally that blend her two areas of expertise—yoga and nutrition.  She is working on her second book.
www.melinameza.com

© Melina Meza

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