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AstroYoga · Kriyā on the mat

Ārdrā

Open a passage through the upper chest, throat and shoulders without violence.

Support→Target→Integration

The three postures of the Ārdrā kriyā on the mat

Support

Adho Mukha Vīrāsana

Downward-Facing Hero

Concrete purposeSet clear supports and calm the nervous charge before the crossing.

1. Settle in

Kneel down. Move the pelvis back toward the heels. Separate the knees slightly if the breath needs space.

Extend the arms forward. Place the forehead on the floor or on a support.

2. Enter and hold

Gently press the hands into the floor. Lengthen the flanks. Broaden the space under the armpits. Let the pelvis descend.

Breathe into the back and side ribs. Unload the neck. Calm the tops of the shoulders.

Desired sensation

Feel the supports clearer, the back more breathable, and the neck less charged.

Success criterion

The pelvis settles, the shoulders calm, and the breathing gains depth without agitation.

Adaptations, exit and precautions

Simple variationPlace a cushion under the forehead or under the pelvis.

Exiting the postureReturn slowly. Straighten the trunk. Allow one calm breath.

Mistakes to avoidCollapsing. Lifting the shoulders. Trying already to pierce through.

ContraindicationsAcute knee pain, strong limitation in knee flexion, respiratory discomfort if the posture is too closed.

Target

Anāhātāsana

Melting Heart

Concrete purposeOpen a passage through the upper chest, throat and shoulders without violence.

1. Settle in

Come onto all fours. Keep the hips above the knees.

Walk the hands forward. Prepare a support under the forehead or chest if needed.

2. Enter and hold

Let the sternum descend toward the floor. Keep the pelvis above the knees as much as possible. Lengthen the arms without stiffening the elbows. Let the throat free itself.

Breathe deeply into the upper thorax. Let the obstacle be crossed without struggle. Keep a regular rhythm.

Desired sensation

Feel a passage open in the upper thorax, throat and shoulders, without violence.

Success criterion

The sternum descends without pain, the throat remains free, and the breath becomes deeper without being pushed.

Adaptations, exit and precautions

Simple variationKeep the chest higher with the help of a support.

Exiting the postureReturn slowly to all fours. Then move the pelvis back toward the heels.

Mistakes to avoidForcing the opening. Pushing the breath. Letting the pelvis move too far backward or forward.

ContraindicationsShoulder pain, cervical compression, low back pain. Use caution if the pelvis moves too far without support.

Integration

Bālāsana

Child’s Pose

Concrete purposeStabilize the crossing and calm the nervous charge after the breakthrough.

1. Settle in

From the knees, bring the pelvis back toward the heels.

Place the forehead on the floor or on a support. Keep the arms forward or alongside the body according to the need for deceleration.

2. Enter and hold

Let the back of the shoulders broaden. Let the throat release. Let the breath return into the back.

Gradually lengthen the exhale. Settle the intensity. Remain until a real calming is felt.

Desired sensation

Feel the back broaden, the throat calm, and the intensity become bearable.

Success criterion

The exhale lengthens, the shoulders release, and nervous alertness decreases.

Adaptations, exit and precautions

Simple variationPlace a support under the forehead or between the pelvis and heels.

Exiting the postureReturn slowly by unrolling the back. Lift the head last.

Mistakes to avoidComing out too quickly. Keeping tension in the shoulders. Trying to prolong the breakthrough.

ContraindicationsSensitive knees, congestion if the head-down position is uncomfortable, pregnancy depending on the chosen adaptation.