01 May The Art of Sequencing: A Conversation with Paul Grilley
I used to think sequencing was about building up—starting with the “easy” postures and working toward the “harder” ones. But over time, I (like many of you in the functional yoga realm) realized that what’s hard for one person is easy for another, and while I still enjoy teaching a “Journey to” kind of class sometimes, I always keep in mind that the end shape is not the goal.
Recently, I asked Paul Grilley about sequencing, especially through a functional lens. His answers, as always, were simple with great depth.
What do you think learning anatomy through a functional approach adds to someone’s ability to sequence Yoga poses with intention?
Paul: That depends on what you mean by intention. If you mean setting an intention like being calmer or letting go of fear, then a functional understanding helps you choose pose variations that don’t create painful distractions to your mental focus.
How have you simplified the art of sequencing over the years?Could you share some core principles you apply when creating sequences for different types of classes?
Paul:
- For the Infant Series, the priority is ease of movement—being able to transition from one pose to another without breaking the flow.
- For a hip-focused Yin Yoga class, ask: Are all five hip muscle groups included? If you’re focusing just on adductors and glutes, then how many sets are you doing for each? And are you alternating between them?
- For a spine-focused class, consider either:
- Moving through all ranges of motion (flexion, extension, lateral flexion, rotation),
- Focusing on symmetrical poses in flexion and extension (which can support the SI joint) and adding twists.
What used to feel important in sequencing but now seems meaningless?
Paul: I used to think sequencing should build up to the hardest variations by including all the “easier” ones first. But there’s no universal hardest-to-easiest order.
Old yoga books called poses beginner or advanced, but that doesn’t always apply. I could never do “basic” poses like Saddle, but could easily sit in Lotus.
Instead of sequencing based on hierarchy, I now focus on offering choices so each person can engage with the practice in a way that works for their body.
Does this change how you think about sequencing or is this something you already do? I’d love to hear what principles guide your own approach.