Sequencing For Balance Within A Practice

A well-rounded practice should feature a variety of different categories of poses sequenced to lead smoothly from one to another without any jarring energetic transitions. Each category of pose can be thought of as having one of three general energetic effects:

Pose Qualities

Activating - these poses rev the body up, stimulating the flow of energy. (+)
Balancing - these poses rev the body up when sluggish and calm the body when energized. (=)
Settling - these poses calm the body when it is energized or over-stimulated. (-)

Qualities Of The Categories

Standing Poses - activating (+) [though some standing poses can be done restoratively and are balancing]
Seated Poses - settling (-)
Forward Bends - settling (-)
Reclined Poses - balancing (=)
Core Poses - activating (+)
Twists - balancing (=)
Arm Balances - activating (+)
Inversions - balancing (=) [though some, like Head Stand are more activating, and some, like Plough Pose, are more settling]
Back Bends - activating (+)
Restorative Poses - balancing (=)
Shavasana - settling (-)


In addition, a practice should feature a few essentials: a centering opening pose or two, Head Stand, Shoulder Stand, a restorative pose or two and Shavasana.

Here are outlines for three practices with slightly different overall effects, one activating, one balancing, one settling.

Activating Practice

Opening Poses (-)
Standing Poses (+)
Seated Poses (-)
Inversions/Head Stand (=)
Back Bends (+)
Twists (=)
Inversions/Plough Pose (=)
Shavasana (-)

Balancing Practice

Opening Poses (-)
Standing Poses (+)
Seated Poses (-)
Inversions/Head Stand (=)
Twists (=)
Inversions/Shoulder Stand (=)
Forward Bends (-)
Restorative Poses (=)
Shavasana (-)

Settling Practice

Opening Poses (-)
Inversions/Head Stand (=)
Seated Poses (-)
Forward Bends (-)
Inversions/Shoulder Stand (=)
Restorative Poses (=)
Shavasana (-)


Related Posts:
Modes of Sequencing