← All this month’s guidesHTML guideChair version →

AstroYoga · Kriyā on the mat

Dhaniṣṭhā

Gather the centers of the body and redistribute strength between lower pelvis, ankles, calves and supports.

Support→Target→Integration

The three postures of the Dhaniṣṭhā kriyā on the mat

Support

Adho Mukha Śvānāsana Dynamic

Dynamic Downward-Facing Dog

Concrete purposeAwaken the supports, release the ankles and calves, and prepare a more balanced coordination of the lower body.

1. Settle in

Come onto all fours. Place the hands under the shoulders. Anchor the toes.

Lift the knees. Move the pelvis upward and backward. Keep the knees slightly bent if needed.

2. Enter and hold

Press the floor away with the hands. Lengthen the back. Then gently alternate lowering one heel and then the other.

Keep the rhythm regular. Let the ankles and calves release. Do not turn the alternating walk into agitation.

Desired sensation

Feel the supports awaken and the coordination between ankles, calves and pelvis become clearer.

Success criterion

The rhythm remains regular, the shoulders do not tighten, and the weight clearly redistributes from one support to the other.

Adaptations, exit and precautions

Simple variationKeep Downward-Facing Dog still, with the knees more bent.

Exiting the posturePlace the knees back on the floor. Return to all fours. Allow one calm breath.

Mistakes to avoidAccelerating the rhythm. Forcing the heels toward the floor. Hardening the throat or shoulders.

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

Target

Utkatāsana

Powerful Pose

Concrete purposeGather the centers of the body and redistribute strength between lower pelvis, ankles, calves and supports.

1. Settle in

Come to standing. Place the feet hip-width apart.

Bend the knees slightly. Move the pelvis back as if sitting down. Keep the arms forward or the hands on the hips.

2. Enter and hold

Lower moderately. Anchor the feet. Let ankles, calves and pelvis enter one shared cadence.

Remain in coordinated power. Keep the abdomen available. Do not let the supports harden.

Desired sensation

Feel strength gather in the lower body and distribute more evenly.

Success criterion

The feet remain anchored, the knees remain stable, and the breath remains available despite the effort.

Adaptations, exit and precautions

Simple variationLightly touch a chair behind you or reduce the bend.

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

Mistakes to avoidLowering too far. Blocking the breath. Tensing the supports to the point of contraction.

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

Integration

Viparīta Karaṇī

Legs Up the Wall

Concrete purposeSlow the cadence and lighten the supports after the gathering.

1. Settle in

Lie down near a wall. Raise the legs against the wall. Let the pelvis rest on the floor or on a very slight support.

Release the arms on either side. Keep the throat free. Let the face calm.

2. Enter and hold

Adjust the distance from the wall. Let the legs settle against the support. Do not seek a perfect form.

Let the calves, ankles and feet unload. Slow the inner cadence. Remain in a gentle inversion.

Desired sensation

Feel the legs lighter and the inner rhythm calmer.

Success criterion

The calves unload, the face calms, and the cadence slows without heaviness.

Adaptations, exit and precautions

Simple variationPlace the legs on a chair instead of the wall.

Exiting the postureBend the knees. Roll onto one side. Slowly return to sitting.

Mistakes to avoidPlacing yourself too close to the wall. Overextending the knees. Coming out too quickly.

ContraindicationsCervical discomfort, sensation of pressure in the head, significant reflux, discomfort if raised legs are poorly tolerated.