I had an interesting conversation with a new student this week. A regular yoga practitioner, she was once part of a studio program in which each session followed the same sequence every time. I'm familiar with this, as I used to practice in a similar way as well. For many years, in fact.
There are some theoretical benefits to this type of style. Consistent repetitive movement is meditative. You also have an opportunity to improve muscle memory and, as a result, are able to focus on better coordination, function, and ability. (Repetitive movement is often a necessary component of stroke rehabilitation, for example).
Unfortunately, the more this student practiced the set sequence provided to her, she noticed a compounded injury developing. Every time she left a class, it was worse. This happened to me, too, and to many of my colleagues and friends when we followed the same sequence over and over. So, because of this and other health reasons, I chose to stop that particular style and focus on more restorative yoga for a while (and many corrective healing modalities) so that I didn't have to abandon my practice altogether.
After I mended, I explored other aspects of my practice that incorporated the elements of the repetitive sequence I liked—but I've never done that entire sequence ever again.
And, I've not experienced the same injury, either.
Effective yoga sequencing is actually more complicated than many people realize. There are numerous factors to consider, but the most important one involves the individual. Not all yoga poses are available to all people. This doesn't mean they won't be eventually, but until then, it's critical to consider modifications and props to help you adapt—or just dropping a posture from a sequence completely and choosing an alternative.
Unfortunately, what happens during repetitive set sequencing is there are variations or graduated levels of postures, and that's helpful. What's often not for some people is the essence of those poses are still practiced in the same order each time. Some bodies simply can't adapt to that for a multitude of reasons.
Like with any form of movement, injuries can happen. But in yoga, they're far less likely than, say, running or dance or football. Your first cue as to whether a yoga sequence works for you should definitely be no injuries!
Sure, you might feel a tad sore the next day, depending on the opening or release or intensity experienced. However, if you're consistently hurting, take a break. Study the cause and effect of that particular movement. Talk with your instructor about what's happening and why. Maybe you don't practice a repetitive sequence every day and do other types of yoga on other days to compensate. Or perhaps that particular type of sequencing isn't for you at this time. It's okay. There are more than 200 (at least!) yoga poses to choose from to help you maintain a regular, versatile practice.
(Photo by Shashi Chaturvedula on Unsplash)