Yoga Counter-Poses: What They Are and How to Use Them
A counter-pose is a gentle movement in the opposite direction, taken after a strong pose, so the body can settle. It is one of the quiet secrets of a sequence that feels good.
Why use counter-poses?
When you hold a strong backbend, deep fold or twist, one side of the body works while the other lengthens. A counter-pose lets the body even out before it moves on. It also gives a natural breathing space inside the class, which students usually appreciate more than they say.
Simple pairs to start with
- After a backbend such as Cobra Pose or Camel Pose: a soft forward movement such as Child's Pose, or a gentle twist lying down.
- After a forward fold such as Seated Forward Bend: a small, gentle lift or backbend, for example Upward Salute or a few breaths in Bridge Pose.
- After a twist such as Reclined Spinal Twist: come back to neutral, lying flat or hugging the knees, before changing sides.
- After strong standing poses such as Warrior II: Mountain Pose, standing still for a few breaths.
- After plank or core work such as Plank Pose: Child's Pose or Cat Pose and Cow Pose.
- After hip openers such as Pigeon Pose: a neutral pose, then repeat on the other side.
Counter-poses and the peak pose
If your class builds toward a peak pose, plan its counter-pose at the same time as the pose itself. That way you never end up asking the body to stay in one shape longer than it likes. See step four and five of how to create a yoga sequence.
Keep it simple
A counter-pose does not need to be fancy. A few slow breaths in a neutral position count. The aim is balance, not another challenge. And as always: skip anything that does not feel right, and ask a qualified teacher about injuries.
Every pose sheet lists similar poses and neighbouring variations, which makes it easy to pick a gentle partner for the pose you just did.
Questions & Answers
What is a counter-pose in yoga?
A pose that moves the body in the opposite direction of the previous pose, to release and rebalance after a strong shape such as a backbend, forward fold or twist.
Do I always need a counter-pose?
Not always. After gentle poses it is optional. After strong backbends, deep folds or intense twists it is a kind thing to include.
What is the best counter-pose after a backbend?
A gentle forward movement such as child pose, often with a soft twist lying down, is a common and comfortable choice.
Is savasana a counter-pose?
In a way: it brings the whole body back to neutral at the end of class, which is why it is never optional in a gnome's book.