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AstroYoga · Kriyā on the mat

Maghā

Establish an upright, central and dignified presence in the heart-back axis.

Support→Target→Integration
The three postures of the Maghā kriyā on the mat
01

Support

Śalabhāsana

Gentle Locust

Concrete purposeAwaken the back and prepare a heart opening supported by the dorsal spine.

1. Settle in

Lie down on the abdomen. Extend the legs behind you. Place the forehead on the floor, or keep the chin slightly tucked.

Place the arms alongside the body or the hands near the hips. Lengthen the back of the neck. Keep the pelvis heavy.

2. Enter and hold

On the inhale, gently lift the head, upper sternum and arms if possible. Let the dorsal back carry the movement. Rise only a little.

Keep the back of the neck long. Let the heart open from the back. Do not harden the buttocks or compress the lumbar area.

Desired sensation

Feel the back of the heart awaken, the chest rise, and the neck remain free.

Success criterion

The sternum lifts, the dorsal back works more than the lumbar area, and the breathing remains steady.

Adaptations, exit and precautions

Simple variationLift only the head and upper chest, without raising the arms.

Exiting the postureLower down slowly. Place one cheek on the floor. Allow one resting breath.

Mistakes to avoidRising too high. Throwing the head backward. Making the lower back carry the effort.

ContraindicationsShoulder pain in backward extension, low back pain, significant fatigue. Use caution if the effort descends into the lower back.

02

Target

Uṣṭrāsana

Camel

Concrete purposeEstablish an upright, central and dignified presence in the heart-back axis.

1. Settle in

Come onto the knees. Place the knees hip-width apart. Place the hands on the pelvis, sacrum or heels according to ease.

Anchor the shins. Lengthen the coccyx toward the floor. Slightly lift the sternum before opening further.

2. Enter and hold

On the inhale, open the chest. Let the heart move forward. Let the dorsal back support the movement. Open the head backward only if the neck remains free.

Keep the thighs steady. Let the back carry the dignity of the posture. Remain in an open verticality, without display.

Desired sensation

Feel a clearer verticality between back and heart, with a dignified but untensed opening.

Success criterion

The thighs remain steady, the sternum moves forward without compressing the lumbar area, and the throat remains free.

Adaptations, exit and precautions

Simple variationKeep the hands on the pelvis and remain in a small opening.

Exiting the postureBring the sternum back above the pelvis. Return slowly to vertical. Wait one breath before continuing.

Mistakes to avoidTurning the posture into performance. Compressing the lumbar area. Hardening the throat or face.

ContraindicationsCervical pain, sensitive knees, low back pain. Use caution if the head moves backward or if the lumbar area carries too much.

03

Integration

Vajrāsana

Sitting on the Heels

Concrete purposeSoften the steadiness and seal the enthronement in a simple form.

1. Settle in

Kneel down. Sit on the heels or on a support placed between the pelvis and heels.

Place the hands on the thighs. Gently lengthen the spine. Let the shoulders descend.

2. Enter and hold

Stabilize the sternum. Let the back support the seated position. Keep the neck free.

Do not grow tall artificially. Remain at the center. Let the steadiness become sober and breathable.

Desired sensation

Feel a more central seated posture, with the back supporting the heart without stiffness.

Success criterion

The spine remains upright without hardening, the shoulders descend, and the breath becomes quieter.

Adaptations, exit and precautions

Simple variationPlace a cushion between the heels and the pelvis.

Exiting the postureLean slightly forward. Uncross the legs. Return slowly.

Mistakes to avoidStiffening the back. Pulling the shoulders backward. Turning the seated position into a rigid pose.

ContraindicationsSensitive knees, painful ankles, difficulty sitting on the heels without support.