Counter-Poses

Overview

After reaching a peak pose, the work isn't done—in fact, some of the most important work is just beginning. Counter-poses (pratikriyasana in Sanskrit) help neutralize tension, rebalance the body, and integrate the effects of intense practice.

Think of counter-poses as the descent from the mountain. You wouldn't sprint down a steep trail; you'd move carefully, allowing your body to adjust and recover. Counter-poses provide that careful transition, helping students process the peak experience and return to equilibrium.

This article explores why counter-poses matter, how to choose them effectively, and how to sequence them for maximum benefit.

Why Counter-Poses Matter

The Principle of Pratikriyasana

Pratikriyasana literally means "counter-action" or "opposite action." It's one of the fundamental principles of intelligent sequencing. After intense work in one direction, the body needs to release, neutralize, and rebalance.

Physical Benefits:

• Releases muscular tension from the peak pose
• Restores neutral alignment
• Prevents muscle imbalances
• Reduces risk of injury or strain
• Allows tissues to recover

Nervous System Benefits:

• Calms the sympathetic nervous system (fight-or-flight)
• Activates the parasympathetic nervous system (rest-and-digest)
• Helps students transition from intensity to relaxation
• Supports integration of the practice

Energetic Benefits:

• Balances the energy stirred up by the peak
• Prevents overstimulation
• Grounds and centers students
• Prepares for final relaxation (savasana)

Beyond "Opposite Action"

While counter-poses are often described as "opposite actions," this can be misleading if applied too literally. The goal isn't always to do the exact opposite movement—it's to neutralize tension and restore balance.

Problematic Literal Interpretation:

• Deep backbend → Deep forward fold (can strain the spine)
• Intense twist → Opposite twist (can overwork the spine)
• Extreme hip opening → Extreme hip closing (doesn't allow integration)

Better Approach:

• Deep backbend → Gentle forward fold or neutral spine rest
• Intense twist → Gentle opposite twist, then neutral
• Extreme hip opening → Gentle hip neutralization, then rest

The key is identifying what areas were intensely worked and offering poses that allow those areas to soften, release, and return to neutral—not necessarily poses that work them intensely in the opposite direction.

Choosing Effective Counter-Poses

Identify What Needs Neutralizing

Start by analyzing what the peak pose demanded:

For Backbends (Wheel, Camel, King Pigeon):

• Spinal extension was intense
• Hip flexors were stretched
• Chest and shoulders were opened
• Core may have worked hard to stabilize

Counter-Pose Strategy:

• Gentle spinal flexion (knees to chest, child's pose)
• Hip flexor release (supine figure-4, happy baby)
• Shoulder and chest softening (gentle twists)
• Core relaxation (supine rest)

For Forward Folds (Splits, Seated Forward Fold, Pyramid):

• Hamstrings were intensely stretched
• Hip flexors were compressed
• Spine was in flexion
• Back body was lengthened

Counter-Pose Strategy:

• Gentle hip flexor opening (supine knee to chest)
• Hamstring release (gentle supine stretches)
• Neutral or slight spinal extension (gentle bridge, constructive rest)
• Back body softening (supine rest)

For Twists (Revolved Triangle, Twisted Chair, Marichyasana):

• Spine was rotated
• Obliques and intercostals were engaged
• One side was compressed, one side was lengthened
• Organs were compressed

Counter-Pose Strategy:

• Gentle opposite twist (brief, not intense)
• Neutral spine rest (supine or child's pose)
• Side body release (gentle side bends)
• Organ decompression (supine rest)

For Arm Balances (Crow, Side Crow, Handstand):

• Wrists bore significant weight
• Shoulders and arms worked intensely
• Core was strongly engaged
• Balance and focus were required

Counter-Pose Strategy:

• Wrist stretches and releases
• Shoulder and arm softening (child's pose, eagle arms)
• Core release (supine rest, gentle twists)
• Grounding poses (forward folds, seated poses)

For Inversions (Headstand, Shoulderstand, Forearm Stand):

• Blood flow was reversed
• Neck and shoulders bore weight
• Core was engaged
• Balance and focus were required

Counter-Pose Strategy:

• Gentle neck release (no intense stretches)
• Shoulder softening (child's pose, supine rest)
• Legs up wall or gentle supine poses
• Grounding and centering (seated or supine)

Sequencing Counter-Poses

Counter-poses typically follow this progression:

1. Immediate Neutralization (1-2 minutes):

Right after the peak, offer a simple pose that provides immediate relief.

Examples:

• After backbends: Child's pose or knees to chest
• After forward folds: Constructive rest or gentle bridge
• After twists: Supine rest or gentle opposite twist
• After arm balances: Child's pose or downward dog
• After inversions: Child's pose or seated rest

2. Deeper Integration (2-3 minutes):

Follow with poses that more thoroughly address the areas worked.

Examples:

• After backbends: Supine twists, happy baby, figure-4
• After forward folds: Gentle supine stretches, bridge
• After twists: Gentle side bends, supine rest
• After arm balances: Wrist stretches, shoulder releases
• After inversions: Legs up wall, gentle forward folds

3. Final Settling (2-3 minutes):

End with calming, grounding poses that prepare for savasana.

Examples:

• Supine rest with knees bent
• Gentle supine twists
• Legs up wall
• Supported child's pose
• Constructive rest

Timing and Duration

How Long to Counterpose?

The duration of counter-posing depends on the intensity and duration of the peak:

Brief Peak (1-2 minutes):

• 2-3 minutes of counter-poses

Moderate Peak (3-5 minutes):

• 3-5 minutes of counter-poses

Extended Peak (5-10 minutes):

• 5-7 minutes of counter-poses

General Rule: Spend at least as much time counter-posing as you spent in the peak, and often a bit more.

Don't Rush

One of the most common mistakes is rushing through counter-poses to get to savasana. This defeats the purpose. Counter-poses are not filler—they're essential integration work.

Allow Time For:

• Students to settle into each counter-pose
• Breath to slow and deepen
• Nervous system to shift from activation to relaxation
• Physical tension to release
• Mental processing of the peak experience

Practical Examples

Example 1: Counter-Poses for Wheel Pose

Peak: Wheel Pose (3 rounds, 5 breaths each)

Counter-Pose Sequence (6-7 minutes):

1. Knees to Chest (1 minute):

   • Immediate spinal flexion to neutralize extension
   • Gentle rocking side to side
   • Deep breathing

2. Supine Twist (2 minutes, 1 minute each side):

   • Releases tension in back body
   • Gentle spinal rotation
   • Softens shoulders and chest

3. Happy Baby (1 minute):

   • Hip flexor release
   • Lower back softening
   • Playful, calming energy

4. Constructive Rest (2 minutes):

   • Feet flat, knees bent, arms by sides
   • Complete relaxation
   • Nervous system integration

Example 2: Counter-Poses for Crow Pose

Peak: Crow Pose (multiple attempts, 3-5 minutes total)

Counter-Pose Sequence (5 minutes):

1. Child's Pose (1 minute):

   • Immediate shoulder and wrist release
   • Grounding after balancing
   • Breath settling

2. Wrist Stretches (1 minute):

   • Fingers forward, back, sides
   • Gentle circles
   • Release compression

3. Downward Dog (1 minute):

   • Gentle shoulder opening
   • Leg stretching
   • Transition toward cooldown

4. Seated Forward Fold (2 minutes):

   • Hamstring release
   • Spinal flexion
   • Calming, grounding

Example 3: Counter-Poses for Headstand

Peak: Headstand (3-5 minutes)

Counter-Pose Sequence (7 minutes):

1. Child's Pose (2 minutes):

   • Immediate neck and shoulder release
   • Blood flow normalizing
   • Grounding after inversion

2. Seated Rest (1 minute):

   • Upright but relaxed
   • Neck gently moving (small nods, turns)
   • Breath awareness

3. Legs Up Wall (2 minutes):

   • Gentle inversion (less intense)
   • Leg and hip release
   • Calming

4. Supine Rest (2 minutes):

   • Complete relaxation
   • Integration
   • Preparation for savasana

Example 4: Counter-Poses for Splits

Peak: Hanumanasana (2 minutes each side)

Counter-Pose Sequence (6 minutes):

1. Supine Knee to Chest (1 minute):

   • Immediate hip flexor release
   • Hamstring softening
   • Gentle rocking

2. Figure-4 Stretch (2 minutes, 1 minute each side):

   • Hip external rotator release
   • Glute softening
   • Gentle, supported

3. Supine Twist (2 minutes, 1 minute each side):

   • Hip and lower back release
   • Spinal neutralization
   • Calming

4. Constructive Rest (1 minute):

   • Complete hip and leg relaxation
   • Integration
   • Settling

In Practice

Teaching Tips

Explain the Purpose: Let students know why you're offering counter-poses. When they understand the "why," they're more likely to take them seriously rather than rushing through.

Encourage Stillness: Counter-poses are not the time for intense work or deep stretching. Encourage students to soften, breathe, and allow the body to release naturally.

Offer Props: Bolsters, blankets, and blocks can make counter-poses more restorative and effective. A bolster under the knees in constructive rest, for example, allows deeper release.

Watch the Clock: Don't let counter-poses get squeezed out by running long in earlier phases. Protect this time as sacred.

Model Softness: Your tone of voice, pacing, and energy should shift during counter-poses. Speak more slowly, use softer language, and create a calming atmosphere.

Common Mistakes to Avoid

Skipping Counter-Poses: Never skip counter-poses to save time. If you're running short, skip the peak instead.

Too Intense: Counter-poses should be gentle, not another workout. Avoid deep stretches or intense holds.

Too Brief: Holding counter-poses for just one or two breaths isn't enough. Give students time to settle and release.

Wrong Direction: Don't automatically do the exact opposite. Think about what needs to soften and release, not just what's opposite.

Ignoring Individual Needs: Some students may need more counter-posing than others. Offer options and encourage students to add extra rest if needed.

Common Questions

Q: What if I forget to plan counter-poses?

Have a few go-to counter-poses you can always use: child's pose, knees to chest, supine twist, constructive rest. These work after most peaks.

Q: Can students skip counter-poses if they feel fine?

Encourage them to do at least some counter-posing. Even if they feel fine, their nervous system and tissues benefit from the integration time.

Q: What if a student wants to stay in the peak longer?

That's fine, but remind them they'll need adequate counter-posing afterward. They can extend both the peak and the counter-poses.

Q: Are counter-poses the same as cooldown?

Not exactly. Counter-poses specifically address the peak pose, while cooldown is the broader transition toward savasana. Counter-poses are part of the cooldown phase.

Q: What if the peak was very gentle?

You still need counter-poses, but they can be briefer and simpler. Even gentle peaks create patterns in the body that benefit from neutralization.

Next Steps

Complete your peak pose knowledge:

• Example Sequences: See complete sequences with integrated counter-poses
• Peak Pose Concept: Review the overall methodology
• Preparatory Sequences: Understand how to build toward peaks
• Class Structure: See how counter-poses fit into the overall class arc

Sources

This article draws on sequencing principles from:

• Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (Chapter One: Integrating the Practice, pratikriyasana principles)
• Teaching Hatha Yoga (compensatory poses, muscle balance)
• Yoga anatomy resources (understanding muscle pairs, flexors and extensors)

The counter-pose methodology emphasizes "neutralizing any tension arising from the practice of peak asanas" and allowing worked areas to "soften, release, and return to neutral."