Gary Krakow’s Sequencing Order

The following is a sequencing order recommended by Gary Krakow:

  1. Supine (Lying Down facing upward)
  2. Kneeling
  3. Prone
  4. Kneeling
  5. Standing
  6. Kneeling
  7. Prone (optional)
  8. Supine (Required for all seated)
  9. Seated (Kneeling, standing, prone and supine are required)
  10. Supine

Changing Directions of the spine

Forward Bends are the hub of the wheel.

Twist <-> Forward Bend <-> Backbend
Lateral Bend <-> Forward Bend <-> Twist
Backbend <-> Forward Bend <-> Twist

There should always be a Forward Bend between Lateral Bends, Backbends and Twists. This helps protect the back between twists, backbend and lateral bend.

Definition of Asana Types

  • Supine: Lying on the back on the mat/floor \
  • Kneeling: Knees only ot hands and knees \
  • Prone: On the belly facing the sloor \
  • Standing: Standing with feet ont eh floor \
  • Seated: Seated position with the butt on the floor.