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AstroYoga · Kriyā on a chair

Dhaniṣṭhā

Gather the body's focal points and redistribute strength through the lower body.

Support→Target→Integration

The three postures of the Dhaniṣṭhā kriyā on a chair

Support

Adho Mukha Śvānāsana on a chair

Chair elongated dog

Concrete purposeAwaken the supports and prepare better coordination between the legs and the lower pelvis.

1. Settle in

Stand facing the backrest of a stable chair. Place the hands on the backrest. Step the feet back.

Lengthen the trunk. Let the hips move backward. Keep the knees slightly bent if necessary.

2. Enter and hold

Then gently alternate flexion and extension of one ankle, then the other. Let one heel grow heavy, then the other.

Keep a regular rhythm. Let the calves and ankles loosen. Do not accelerate.

Desired sensation

Sense the supports awakening and the ankles becoming more mobile without agitation.

Success criterion

The movement remains regular, the shoulders remain supple, and the heels can alternate without forcing.

Adaptations, exit and precautions

Simple variationRemain still in the stretch without alternating steps.

Exiting the postureStep the feet slightly forward. Rise slowly. Release the arms.

Mistakes to avoidForcing the heels. Accelerating the rhythm. Hardening the shoulders.

ContraindicationsSensitive wrists, dizziness, significant fatigue in the arms, very tight hamstrings.

Target

Utkatāsana on a chair

Suspended sitting

Concrete purposeGather the body's focal points and redistribute strength through the lower body.

1. Settle in

Stand in front of the chair. Place the feet hip-width apart.

Slightly bend the knees. Move the pelvis back as if preparing to sit. Keep the hands on the hips or in front of you.

2. Enter and hold

Descend moderately. Ground the feet. Let ankles, calves, and pelvis work together.

Remain in coordinated strength. Keep the breath available. Do not tense the supports into contraction.

Desired sensation

Sense strength better distributed through the legs and lower pelvis.

Success criterion

The feet remain grounded, the knees follow the axis well, and the breath does not block.

Adaptations, exit and precautions

Simple variationLightly brush the seat, or sit down and then rise slightly.

Exiting the postureRise slowly. Release the thighs. Return to standing.

Mistakes to avoidDescending too low. Blocking the breath. Tensing the supports until they contract.

ContraindicationsKnee pain, loss of balance, significant fatigue in the thighs.

Integration

Viparīta Karaṇī on a chair

Legs on a chair

Concrete purposeSlow the cadence and lighten the supports.

1. Settle in

Lie on the back. Place the legs on the seat of a chair.

Let the arms rest on each side. Keep the throat free. Calm the face.

2. Enter and hold

Adjust the distance from the chair so that the legs rest without effort. Let the calves and feet unload.

Slow the inner cadence. Let the supports empty their tension. Remain in a gentle recovery.

Desired sensation

Sense the legs lighter and the rhythm calmer, without falling into inertia.

Success criterion

The legs settle without tension, the breath broadens, and recovery remains alive.

Adaptations, exit and precautions

Simple variationKeep the feet on the floor and place the calves on a lower support.

Exiting the postureGently bring the legs back to the floor. Roll onto one side. Return slowly.

Mistakes to avoidTensing the knees. Coming out too quickly. Still seeking action.

ContraindicationsLumbar discomfort depending on the set-up, knee discomfort if the angle is poorly adjusted, significant reflux.