Preparatory Sequences
Preparatory Sequences
Overview
Once you've analyzed your peak pose and identified its requirements, the next step is building a sequence that systematically prepares the body. This is where the art and science of sequencing come together—you're creating a pathway that makes the peak accessible, safe, and meaningful.
Effective preparatory sequencing isn't about randomly throwing together poses that seem related. It's about crafting an intelligent progression where each pose builds on what came before and prepares for what comes next. This is vinyasa krama in action: wise, step-by-step progression.
This article teaches you how to design preparatory sequences that truly prepare your students for peak poses.
The Foundation: Surya Namaskar
Why Sun Salutations Work
Most peak pose sequences include some form of Surya Namaskar (Sun Salutation) for good reason. Sun Salutations offer:
Comprehensive Warmup: They move through nearly every family of asana—standing poses, forward folds, backbends, arm balances (plank), and inversions (downward dog). Only twists are missing.
Systematic Awakening: They warm the body progressively, starting with gentle movements and building heat gradually.
Familiar Structure: Students know the pattern, which frees their attention to focus on breath, alignment, and internal awareness.
Flexible Framework: You can modify Sun Salutations to emphasize specific elements your peak pose requires.
Customizing Sun Salutations
Adapt your Sun Salutations to target the elements of your peak:
For Hip Opening Peaks (like Pigeon or Splits):
- Add low lunges with hip flexor stretches
- Include lizard pose variations
- Incorporate standing poses with external rotation (Warrior II, Triangle)
For Backbending Peaks (like Wheel or Camel):
- Emphasize cobra and upward dog
- Add low cobra variations with different arm positions
- Include standing backbends (standing crescent)
For Arm Balance Peaks (like Crow or Side Crow):
- Hold plank longer
- Add chaturanga push-ups
- Include dolphin pose for shoulder strength
For Twisting Peaks (like Revolved Triangle or Twisted Chair):
- Add gentle twists in downward dog
- Include standing twists
- Incorporate seated or supine twists between rounds
Building the Pathway
Progression Principles
Follow these principles to create effective progressions:
1. Simple to Complex
Start with foundational poses and gradually add layers of complexity. Don't jump straight to advanced variations.
Example for Warrior III:
- Begin: Mountain pose (basic standing)
- Progress: Warrior I (asymmetrical standing)
- Advance: Warrior III prep (hands on blocks, torso parallel)
- Peak: Full Warrior III (unsupported)
2. Stable to Dynamic
Establish stability in simpler variations before adding movement or challenge.
Example for Crow Pose:
- Begin: Malasana (squat, stable base)
- Progress: Crow prep (hands down, knees on arms, feet still on floor)
- Advance: One foot lifts (partial weight shift)
- Peak: Both feet lift (full arm balance)
3. Supported to Unsupported
Use props or modifications early, then gradually reduce support as the body warms and opens.
Example for King Pigeon:
- Begin: Pigeon prep with blocks under hip
- Progress: Pigeon prep without blocks
- Advance: Quad stretch (reaching back for foot)
- Peak: Full King Pigeon (backbend with foot to head)
4. Bilateral to Unilateral
Practice symmetrical poses before asymmetrical ones, and two-sided balance before one-sided.
Example for Half Moon:
- Begin: Mountain pose (symmetrical standing)
- Progress: Triangle pose (asymmetrical but both feet down)
- Advance: Half Moon prep (hand on block, back foot on wall)
- Peak: Full Half Moon (unsupported)
Targeted Warming
Beyond general warmup, provide specific preparation for the peak's unique demands:
For Hip-Intensive Peaks:
Focus on a wide variety of standing poses, especially those that externally rotate the hips (Warrior II, Triangle, Wide-Legged Forward Fold). Include targeted hip openers like lizard, pigeon prep, and figure-4 stretches.
Example for Hanumanasana (Splits):
- Standing poses with internal rotation (Warrior I, Crescent)
- Calf stretches (Crescent with back heel down, Pyramid)
- Hamstring stretches (Standing forward folds, Pyramid, Half Split)
- Hip flexor opening (Low Lunge, Crescent)
- Gradual progression toward splits (Half Split, supported splits with blocks)
For Shoulder-Intensive Peaks:
Warm the shoulder girdle with arm movements, weight-bearing poses, and targeted stretches.
Example for Wheel Pose:
- Shoulder rolls and arm circles
- Downward Dog (weight on arms, shoulder flexion)
- Dolphin (forearm weight-bearing)
- Cow Face arms (shoulder external rotation)
- Bridge pose (shoulder extension, chest opening)
- Supported backbends (blocks under shoulders)
For Core-Intensive Peaks:
Activate the core early and maintain engagement throughout the sequence.
Example for Boat Pose or Arm Balances:
- Cat/Cow (core awareness)
- Plank holds (core stabilization)
- Boat pose variations (core strength)
- Yogic bicycles (oblique engagement)
- Forearm plank (deep core activation)
Sequencing Strategies
Layer the Elements
If your peak requires multiple elements (like King Pigeon needing hip opening + backbending + shoulder flexibility), address each element separately before combining them.
King Pigeon Sequence:
- Hip Opening Phase (15 min): Standing poses, lizard, pigeon prep
- Backbending Phase (10 min): Cobra, locust, bridge, camel
- Shoulder Opening Phase (5 min): Cow face arms, eagle arms, shoulder stretches
- Integration Phase (5 min): Combine elements in King Pigeon prep
- Peak (3-5 min): Full King Pigeon with variations
Use Pose Families
Group poses by family (standing, seated, prone, supine, inversions) and move through them systematically. This creates a natural flow and ensures comprehensive preparation.
Headstand Sequence:
- Standing (15 min): Build leg and core strength
- Prone (5 min): Locust, cobra (spinal extension awareness)
- Inversions (15 min): Downward Dog, Dolphin, Forearm Plank, Legs Up Wall
- Peak (5 min): Headstand prep and full pose
- Supine (10 min): Counterposes and integration
Create Micro-Progressions
Within each phase, create mini-progressions that build systematically.
Crow Pose Micro-Progression:
- Malasana (squat)
- Malasana with hands on blocks (wrist prep)
- Crow prep (knees on arms, feet on floor)
- Crow prep (one foot lifts)
- Crow prep (both feet lift briefly)
- Full Crow (sustained hold)
- Crow variations (one leg extends, etc.)
Timing and Pacing
How Much Preparation?
The amount of preparation depends on several factors:
Class Duration:
- 60 minutes: 30-35 minutes prep, 5 minutes peak, 20-25 minutes cooldown
- 75 minutes: 40-45 minutes prep, 5-7 minutes peak, 25-30 minutes cooldown
- 90 minutes: 50-55 minutes prep, 7-10 minutes peak, 30-35 minutes cooldown
Peak Complexity:
- Simple peaks (Warrior III, Triangle): Less prep needed
- Moderate peaks (Crow, Wheel): Moderate prep
- Complex peaks (Headstand, King Pigeon, Splits): Extensive prep
Student Level:
- Beginners: More prep, simpler peak
- Intermediate: Moderate prep, moderate peak
- Advanced: Less prep (bodies warm faster), complex peak
Class Temperature:
- Heated classes: Bodies warm faster, less prep needed
- Room temperature: Standard prep
- Cool rooms: More warmup needed
Pacing Guidelines
Don't Rush: It's better to arrive at the peak fully prepared than to rush through prep and risk injury or discouragement.
Hold Poses Long Enough: Give students time to settle into each preparatory pose. 3-5 breaths minimum for most poses; longer for deep stretches.
Repeat Key Elements: If your peak requires deep hip opening, include multiple hip openers throughout the sequence, not just one.
Build Heat Gradually: Start gentle, build intensity through the middle, then taper toward the peak. The peak itself shouldn't be the most intense moment—it should feel like a natural culmination.
Practical Examples
Example 1: Building to Crow Pose (60 minutes)
Centering (5 min):
- Seated breathing
- Wrist circles and stretches
Warmup (10 min):
- Cat/Cow (core awareness)
- Downward Dog (shoulder and wrist prep)
- Sun Salutations A (3 rounds, building heat)
Build Phase (25 min):
- Plank holds (arm and core strength)
- Chaturanga push-ups (arm strength)
- Malasana (hip flexion, squat position)
- Boat pose (core strength)
- Crow prep (knees on arms, feet on floor)
- Crow prep (one foot lifts)
Peak (5 min):
- Full Crow with variations
- Multiple attempts with rest
Counterpose (3 min):
- Child's pose
- Gentle wrist stretches
Cooldown (10 min):
- Seated forward folds
- Supine twists
- Happy baby
Savasana (7 min)
Example 2: Building to Wheel Pose (75 minutes)
Centering (5 min):
- Supine breathing
- Gentle spinal movements
Warmup (15 min):
- Cat/Cow (spinal mobility)
- Sun Salutations B (5 rounds, building heat and leg strength)
Build Phase (35 min):
- Standing backbends (Crescent, Warrior I)
- Cobra variations (different arm positions)
- Locust (back body strength)
- Bridge pose (3 rounds, holding longer each time)
- Supported bridge (block under sacrum)
- Camel pose (deeper backbend)
- Wheel prep (hands and feet positioned, head on floor)
Peak (7 min):
- Full Wheel (multiple lifts)
- Wheel variations (one leg lifts, etc.)
Counterpose (5 min):
- Knees to chest
- Gentle supine twist
Cooldown (15 min):
- Seated forward folds
- Supine stretches
- Legs up wall
Savasana (8 min)
Example 3: Building to Splits (90 minutes)
Centering (5 min):
- Seated breathing
- Hip circles
Warmup (15 min):
- Cat/Cow
- Sun Salutations A and B (alternating, 6 rounds total)
Build Phase (50 min):
- Standing poses (Warrior I, II, Triangle, Pyramid)
- Low Lunge variations (hip flexor opening)
- Lizard pose (hip external rotation)
- Half Split (hamstring stretch)
- Pigeon prep (hip opening)
- Supported splits (blocks under front thigh)
- Splits prep (gradually lowering)
Peak (10 min):
- Full splits (both sides)
- Variations (forward fold, backbend)
Counterpose (5 min):
- Figure-4 stretch
- Supine hip stretches
Cooldown (12 min):
- Seated forward folds
- Supine twists
- Legs up wall
Savasana (8 min)
In Practice
Teaching Tips
Explain the Journey: Let students know early in class what you're building toward. This helps them pace themselves and understand why you're including certain poses.
Offer Modifications Throughout: Don't wait until the peak to offer modifications. Provide options in the preparatory poses so students learn to listen to their bodies.
Check In Regularly: Ask students how they're feeling. If many are struggling with prep poses, the peak might be too ambitious for that day.
Be Willing to Adjust: If you're running short on time or students aren't ready, skip the peak. A complete, well-paced class without the peak is better than a rushed, incomplete one.
Celebrate the Preparation: Remind students that the preparatory work is the real practice. The peak is just one moment; the journey is everything.
Common Questions
Q: What if students are ready for the peak before I planned to introduce it?
If students are clearly prepared and you have time, you can introduce the peak earlier. Just ensure you still have adequate time for counterposes and cooldown.
Q: What if some students are ready but others aren't?
Offer the peak with clear modifications. Advanced students can explore the full expression while others work with preparatory variations. Everyone participates at their level.
Q: How do I know if I've prepared enough?
Watch your students. If they're moving smoothly through prep poses, breathing steadily, and showing signs of readiness (warm bodies, open joints, engaged muscles), they're likely prepared.
Q: Can I use the same preparatory sequence for different peaks?
Sometimes. If two peaks share similar requirements (like two different arm balances), you can use similar prep. But customize the final stages to address each peak's unique elements.
Q: What if I realize mid-class that I haven't prepared enough?
Add more prep poses or skip the peak entirely. Never rush to the peak if students aren't ready.
Next Steps
Continue exploring peak pose methodology:
- Counter-Poses: Learn how to integrate and rebalance after the peak
- Example Sequences: Study complete sequences for common peak poses
- Peak Pose Concept: Review the overall philosophy and approach
- Vinyasa Krama: Deepen your understanding of intelligent progression
Sources
This article draws on sequencing principles from:
- Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (Chapter One: Warming and Awakening the Body, pathway sequences, targeted warming)
- Teaching Hatha Yoga (Principles of Sequencing, simple to complex progression)
- Light on Yoga by B.K.S. Iyengar (safe progression, preparatory poses)
The preparatory sequence methodology emphasizes "targeted warming and exploration of the elements of the peak asana" through systematic, intelligent progression.