Is this the correct sequence of yoga poses
Balancing poses
Backbends
forward bends
twists
inversions
or is twists come in between b. bends and f. bends ?
balancing poses
back bends
twists
forward bends
inversions
Different books says it differently …
“Correct” by what school of thought?
While sequences can and do vary, generally speaking the order is standing poses, inversion, twists, and backbends in the lineage in which I practice, train, and teach.
No forward bends in your practise ?
Forward bends are mixed in periodically and included in end-of-month restoratives. Of course uttanasana is a forward bend (it is Paschimotanasana in a standing pose with traction of the spine). Janu Sirsasana is also added.
However, we live in a forward-bending world, a slouching, hunching, dowagers-hump of a living. And since the practice of yoga should not exacerbate the context (but rather counter it) forward bends are not as crucial in a general practice - though they absolutely have applications for effecting the nervous system in a particular way.
Most forward bends are done poorly, primarily due to the negligence in not opening the hamstrings properly (over time). In those cases the student is unable to maintain the opening and length in the frontal or anterior spine and thus the spine has to round. This is the exacerbation I mentioned earlier - occasionally magnified by a careless teacher placing weight (their own) on the student’s back.
So yes they are done when they are appropriate and can be done with alignment, integrity, and intention.
Interesting…
Any one else has any thoughts on this ?
Agree with most of what Gordon has said. Forward bends are done poorly with most rounding the spine instead of hinging from hips. Unfortunately it is the society in which we live. Everyone sitting and not moving for more than 8 hours a day and then coming to yoga for “relief” once a week. For some, it is tight hips that prohibit a good forward bend and others tight hamstrings. Either way, if not done properly, can cause eventual injury a/o exacerbation of poor postural habits. I’ve seen too many teachers not even look at their students during a class, let alone correct or assess ROM.
However, I do incorporate forward bend in most, if not all my classes. That’s not to say that refraining from them is a bad thing. Each of my students knows their ROM in forward bends. As we move into Uttansana or Paschimottanasana, some with good ROM and alignment can beautifully fold forward, others come half way down or less. When their hips stop moving, they stop folding. If they don’t, they are using their back and rounding. For those whose fingers don’t reach the mat, they use a block and keep their legs straight to encourage hamstring lengthening. It is truly an amazing thing to watch a student progress with this and to see the lightbulb suddenly turn on.
But as Gordon said, we live in a forward bending society. Yoga is about balance and allowing that balance to carry through in our everyday living. So for those students, limiting forward bends and working on hamstring lengthening and hip flexibility would move them more toward that balance.
Personally I wouldn’t be eager to do backbends that early in a sequence. I like to be nice and open before I put too much on my back. And typically, I do put inversions at the end. I find they are awesome for recirculating the blood that pools in the lower extremities
Then I go right into a lovely savasana and get into a really good place.
But that’s me…your mileage may vary