Āśleṣā kriyā on the mat

01

Support

Makarāsana

Crocodile

Concrete purposeEngage action in clear phases, then let all gripping fully dissolve before the sequence ends.

1. Settle in

Lie on the belly and arrange the forearms so the upper body can rest without neck tension.

2. Enter and hold

Support — Makarāsana — Crocodile. Let the floor receive the front of the body, relax the legs and keep breathing free in the back and sides.

Desired sensation

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit.

Success criterion

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit. Release is incomplete if a need is felt to grasp again to finish, confirm or obtain a better sensation.

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 avoidIntensifying geometry when only gripping should vary. 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

Parivṛtta Jānu Śīrṣāsana

Seated side bend

1. Settle in

From Support, prepare the transition towards Parivṛtta Jānu Śīrṣāsana — Seated side bend. Sit with one leg extended and the other bent, pelvis stable and spine long.

2. Enter and hold

Target — Parivṛtta Jānu Śīrṣāsana — Seated side bend. Bend the trunk sideways towards the extended leg with a restrained chest rotation. The lower hand accompanies without pulling ; breathing must remain possible on the open side. In a conventional posture, choose a single gripping or contact relationship. Dosage : One sequence only: secure grip → light grip → contact without grip → zero grip. One side is enough if the mechanism is clear.

Desired sensation

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit.

Success criterion

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit. Release is incomplete if a need is felt to grasp again to finish, confirm or obtain a better sensation.

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 avoidIntensifying geometry when only gripping should vary. 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

Apānāsana

Knees to chest

Leaving the posture

Integration — Apānāsana — Knees to chest. Lie on the back, then bring the knees towards the trunk within a comfortable range. Let the pelvis and back remain heavy on the floor ; the hands accompany the legs without pulling hard. After release, return to a form where the hands hold nothing and no active contact needs maintaining.

Desired sensation

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit.

Success criterion

The movement is complete when the three qualities are clearly distinguishable : minimal secure grip, lightened grip, then complete absence of contact ; pressure has decreased before opening ; and hands, shoulders and breath remain free after exit. Release is incomplete if a need is felt to grasp again to finish, confirm or obtain a better sensation.

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 — Apānāsana — Knees to chest. Lie on the back, then bring the knees towards the trunk within a comfortable range. Let the pelvis and back remain heavy on the floor ; the hands accompany the legs without pulling hard. After release, return to a form where the hands hold nothing and no active contact needs maintaining.

Mistakes to avoidIntensifying geometry when only gripping should vary. 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.