I detest yoga studios that only offer set sequences, Bikram, 26/2, Hot Sequence, and Ashtanga, until I realized that it is the best way to learn how to deepen your personal practice quicker. Now I thrive off of unique vinyasa sequences and getting to see the yoga instructor get lost in their own creativity is a beautiful thing to witness. You learn funky transitions, deeper stretches, and well just a lot of variety. I stopped doing set sequences for exactly one year and I have continued practicing yoga every day taking dynamic yoga sequences. They are a lot of fun because you feel you are flowing to a dance; however, something changed in my body...I cannot go deep in my poses as I used to.
I used to attribute this due to turning 30 last year, that my body can no longer sit in poses due to aging, and I cannot believe I limited my capabilities due to age, I am really so young! Then it dawned on me, set sequences, when done regularly, are predictable, meaning your nervous system is more regulated due to the predictability between each pose. With a calmer nervous system, your breath can expand, and your body can go deeper into the pose because your brain does not need to work hard to predict what is next. The muscle memory helps you deepen into the pose quicker so you can expand even more. As a result, your body becomes more resilient, flexible and stronger because you can focus on more aspects of the pose than the previous day. You can focus on adding on more depth, more presence, and more alignment.
With that in mind, I encourage new beginner yoga practitioners who are wanting a routine practice to start off with a set sequence rather than dynamic vinyasa flows. With the predictability of repeated poses and transitions you get to build the muscle memory, work on your alignment, and develop your moving meditation to get you in a deeper meditative state. With time you get more comfortable in the yoga poses improving your confidence and empowered in your yoga practice.
Now do I think we should stop doing dynamic yoga classes that are not a set sequence? Of course not! You can learn fun funky transitions, a variety of poses, and get your brain to be comfortable with the uncertainty of what comes next. Fitting in both a set sequence and dynamic vinyasas throughout the week can be a great way to expand your yoga practice routine.