counterpose

Counterpose is a term used in yoga, physical therapy, and movement training to describe a subsequent pose designed to counterbalance the effects of a preceding pose. The counterpose helps restore balance, realign the spine and joints, relieve localized muscle tension, normalize breathing, and support recovery after intense or asymmetrical loading.

In practice, counterposes are selected to oppose the primary pose. After forward bending or spinal flexion, the counterpose typically emphasizes extension and chest opening, such as a backbend or a gentle standing pose with a neutral spine. After backbends or spinal extension, a counterpose usually emphasizes forward bending, neutral spine, or mild twists to reduce hyperextension and compressive load. After a twisting pose, a counterpose may be a neutral or gentle stretch to restore spinal alignment.

Common examples include performing a gentle forward fold after a backbend, a backbend after a forward fold, or a restorative pose such as Child's Pose after more intense poses. In a therapeutic setting, counterposes help balance muscle length and joint mechanics during rehabilitation.

Guidelines for use include choosing a counterpose that is milder than the primary pose, moving with steady breath, avoiding forcing, and allowing a gradual transition. Counterposes are not mandatory after every pose but are commonly integrated into balanced sequences to reduce residual tension and promote recovery.

Etymology: the term derives from the idea of posing in opposition to the previous posture. Safety: individuals with injuries should consult a professional to tailor counterposes to their needs.