Hasta kriyā on the mat

01

Support

Daṇḍāsana

Seated Staff

Concrete purposeMobilise a precise action, direct it clearly, then release it completely instead of retaining a residual grip.

1. Settle in

Sit with legs extended in front, clear support on sitting bones, spine upright and hands on the floor or thighs without unnecessary pushing.

2. Enter and hold

Support — Daṇḍāsana — Seated Staff. Establish a firm sitting base that allows breathing. Keep the legs just active enough to support the axis without stiffening the face or shoulders.

Desired sensation

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

Adaptations, exit and precautions

Simple variationReduce range or duration and return to the last form in which support, breath and return remain simple. The reduced version preserves the same operative logic.

Mistakes to avoidTurning hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.

02

Target

Vṛkṣāsana

Tree

1. Settle in

From Support, prepare the transition towards Vṛkṣāsana — Tree. Stand and gradually transfer weight onto one leg without locking the supporting knee.

2. Enter and hold

Target — Vṛkṣāsana — Tree. Place the other foot at a comfortable height against the supporting leg, avoiding the inner knee. Fix the gaze on a stable point and keep the pelvis free for breathing. In a conventional posture where the trunk stays stable enough to let the hands act, perform one clear sequence : grasp with minimum pressure → orient only if needed → place at the marker → open fully. Dosage : One clean grasp–orient–place action may suffice. Do not multiply objects or markers. Integration until precision tone in the hands disappears.

Desired sensation

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

Adaptations, exit and precautions

Simple variationReduce range or duration and return to the last form in which support, breath and return remain simple. The reduced version preserves the same operative logic.

Mistakes to avoidTurning hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.

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. After placing, relinquish every form of grip.

Desired sensation

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

Adaptations, exit and precautions

Simple variationReduce range or duration and return to the last form in which support, breath and return remain simple. The reduced version preserves the same operative logic.

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. After placing, relinquish every form of grip.

Mistakes to avoidTurning hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.