Ārdrā kriyā on the mat

01

Support

Tāḍāsana

Mountain

Concrete purposeFollow a trajectory to a clearly identified threshold that allows breathing, stop there, then return without crossing the limit.

1. Settle in

Stand with feet parallel and comfortably apart, weight shared between both feet, knees free, pelvis and rib cage stacked without rigidity.

2. Enter and hold

Support — Tāḍāsana — Mountain. Let the arms and gaze settle. Check that standing is stable before continuing; do not add anticipatory tension for the next phase.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationClearly reduce the range, keep knees free and stop before any compensation. A small, clear form is better than a large range that is hard to leave.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought.

02

Target

Anāhātāsana

Melting Heart

1. Settle in

From Support, prepare the transition towards Anāhātāsana — Melting Heart. Come onto all fours, hips above knees, then walk the hands forward.

2. Enter and hold

Target — Anāhātāsana — Melting Heart. Let the sternum descend towards the floor only to the first comfortable threshold of the shoulders and rib cage. Keep the hips behind the hands and do not force depth. Engage a single trajectory towards a limit decided before effort. Dosage : One trajectory is enough. The limit is decided before entry and is not extended. Return as soon as the limit is reached.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationClearly reduce the range, keep knees free and stop before any compensation. A small, clear form is better than a large range that is hard to leave.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought.

03

Integration

Śavāsana

Lying relaxation

Leaving the posture

Integration — Śavāsana — Lying relaxation. Lie on the back, legs and arms comfortably placed, head aligned and weight fully given to the floor. Stop all unnecessary voluntary action. Let breathing regulate itself and check that the body no longer tries to prolong the previous phase. Leave the Target along the same path or through a clearly controlled regression, then let effort return to zero.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationClearly reduce the range, keep knees free and stop before any compensation. A small, clear form is better than a large range that is hard to leave.

Leaving the postureIntegration — Śavāsana — Lying relaxation. Lie on the back, legs and arms comfortably placed, head aligned and weight fully given to the floor. Stop all unnecessary voluntary action. Let breathing regulate itself and check that the body no longer tries to prolong the previous phase. Leave the Target along the same path or through a clearly controlled regression, then let effort return to zero.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought.