Learning how to plan the preparation and counter poses in yoga class for a pose is a top skill needed for Yoga teachers.

What are Preparation and Counter Poses?

Preparation poses are the ones that help you warm up and prepare your body for more challenging poses. They usually target the same muscles and joints that will be used in the main pose, but in a gentler way. Counter poses are the ones that help you balance and release the tension from the main pose. They usually involve moving the body in the opposite direction or stretching the opposite muscles and joints.

Why are Preparation and Counter Poses Important?

In this blog article, we will explore how to plan preparation and counter poses in yoga class, and why it is important to do so. Planning preparation and counter poses in yoga class has several benefits: Preparation and counter poses are important for several reasons.

  • First, they help you prevent injuries and avoid strain by gradually increasing your flexibility and strength.
  • Second, they help you deepen your awareness and alignment by focusing on the key areas of the main pose.
  • Third, they help you create a smooth and harmonious flow of energy and breath by linking the poses in a logical and natural way.
  • It helps you warm up and prepare the body for the main pose, by activating and stretching the muscles and joints that are involved in the main pose, and improving your range of motion and stability.
  • It helps you avoid injury and strain, by gradually increasing the intensity and complexity of the poses, and avoiding sudden or extreme movements that could cause damage or pain.
  • It helps you deepen and refine the main pose, by creating awareness and alignment in the key areas of the body that support the main pose, and allowing you to adjust and modify the pose according to your needs and abilities.

How to Plan Preparation and Counter Poses in Yoga Class?

Planning preparation and counter poses in yoga class can be a creative and fun process, but it also requires some knowledge and experience. Here are some general guidelines to help you plan your sequence:

  • Choose a main pose that suits your intention and level of practice, such as a backbend, a twist, or an inversion. Make sure you are familiar with the benefits and contraindications of the main pose.
  • Start with a centering and grounding pose, such as child’s pose, mountain pose, or easy pose, to calm your mind and connect with your breath.
  • Select a few preparation poses that target the same muscles and joints as the main pose, but in a less intense way. For example, if your main pose is a backbend, you can use poses like cobra, locust, or camel to warm up your spine and chest.
  • Arrange the preparation poses in a logical and progressive order, from easier to harder, and from static to dynamic. For example, you can start with a simple cobra pose, then move to a locust pose with variations, and then finish with a camel pose with props.
  • Transition smoothly and mindfully from one pose to another, using your breath and movement as a guide. For example, you can use a vinyasa flow, a sun salutation, or a simple breath-to-movement sequence to link the poses.
  • After the main pose, choose a few counter poses that balance and release the effects of the main pose. For example, if your main pose is a backbend, you can use poses like forward fold, child’s pose, or supine twist to relax your spine and chest.
  • End with a relaxing and restorative pose, such as Shavasana, to integrate the benefits of the sequence and allow your body and mind to rest.
  • For tree pose, a standing balance pose that strengthens the legs and hips and improves focus, you can use preparation poses like mountain pose, chair pose, warrior II, and half moon pose to warm up your legs, feet, and core. You can use counter poses like downward facing dog, pigeon pose, and legs up the wall pose to stretch and release your hips, hamstrings, and lower back.
  • For camel pose, a deep backbend that opens the chest and shoulders and stimulates the thyroid gland, you can use preparation poses like cat-cow, cobra pose, locust pose, and bow pose to warm up your spine, chest, and shoulders. You can use counter poses like child’s pose, rabbit pose, and seated forward fold to relax and lengthen your spine, neck, and chest.
  • For shoulder stand, an inversion that boosts circulation, digestion, and immunity and calms the nervous system, you can use preparation poses like bridge pose, plow pose, fish pose, and supported shoulder stand to warm up and align your neck, shoulders, and upper back. You can use counter poses like happy baby pose, reclining twist, and Shavasana to release any tension in your neck, shoulders, and spine and restore blood flow to your head.

Remember, it’s very critical to include counter poses while planning your Yoga class to ensure safe and injury classes for your students.

Disclaimer: This article is intended for the purpose of sharing knowledge that I’ve learnt over the years and is not intended to violate copyrights.

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