Counter poses, what are they and why do we do them?
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Paschimatanasana as a counter pose
A few times now my students have asked me why do we do the counter poses?
Have you noticed that you already counter pose naturally in everyday life?
A stretch backwards after being hunched over the computer or perhaps you feel like standing tall on tiptoes if you have been squatting. Have you been aware in a yoga class when your body has wanted to take some movement or stretch after a difficult pose? Remember that wide leg forward bend you tried, I bet you wanted to bring your legs back together afterwards!
The sankrit term for counter pose is pratikriyasana, which means opposite action or movement. A counter pose is not necessarily an opposite posture but it is a compensatory movement to bring the body (or breath) back to balance.
Cakravakasana counterpose. Starting from child pose, on inhale, leading with the chest, coming forward to hands and knees, on the exhale coming back to starting position.
It is a great counter pose for salabasana (locust pose) or it can be used in a sequence of multiple counter poses from headstand.
The main qualities of counter poses are:
A counter pose is almost always done dynamically, moving in a out of the posture. It is not usually static,
Preserves the effect of the previous pose/s while releasing tension and restoring balance to the area,
Symmetrical,
Simpler, easier and more relaxed than the goal pose,
Same plane - In most cases a counter pose will be done on the same plane as the pose/s previously. So, a standing pose will have a standing counter pose,
Immediately after a goal,
There can be multiple counter poses within a practice especially if there are multiple goals,
Rest can be a counter pose. Take time to examine the effect of the previous posture/s while you rest,
You can use a counter pose in between two difficult postures allowing you to perform the second posture with renewed strength, preventing injury from fatigue,
Dvipada pitham as a counter pose. Can be used to counter supine forwards bend such as happy baby or a laying twist.
Uttanasana is a common counter pose for most standing postures. From a twist it brings the spine back to symmetry, from a wide leg pose it brings the legs back together creating balance for the body.
“He has also given to us the concept of Pratikriyāsana, the idea of compensation and counterpose.
Since all actions have some reactions, we have to compensate for the reactions.”
– TKV Desikachar from lectures on ‘The Yoga of T Krishnamacharya’, given at Zinal, Switzerland 1981.
Apanasana counter pose. A wonderful balancing pose for laying postures, as well as in a combination of other multiple counter poses coming back from a goal pose. This movement can also have a good effect on the flow of the fluid around your spinal cord.
Note the symmetry, ease, and simplicity. It is a great dynamic pose to really be aware of and get feedback from the body and mind and how it feels after a goal pose.
Above are just a few of the counter postures that can be used in an intelligently sequenced class. My aim as a yoga therapist and teacher is to have my students leave me uninjured, as well as balanced and calm in the body and the mind. Having counter poses placed correctly within the sequence of the class is the perfect way to do so.
