Punarvasu kriyā on the mat

01

Support

Makarāsana

Crocodile

Concrete purposeCreate a small reversible deviation, stop moving away and receive the return without pulling or correcting it.

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 support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 avoidManufacturing the return or trying to recover the exact initial state. 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

Paścimottānāsana

Seated forward bend

1. Settle in

From Support, prepare the transition towards Paścimottānāsana — Seated forward bend. Sit with legs extended, knees free and spine long before initiating the bend.

2. Enter and hold

Target — Paścimottānāsana — Seated forward bend. Hinge forward from the hips without trying to reach the feet. Stop as soon as the back or breath requires compensation. Create a very small deviation from support, then stop the action that moves away. Dosage : Well-supported Support for 2–4 breaths ; one small deviation and one received return may suffice. Do not repeat to confirm.

Desired sensation

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 avoidManufacturing the return or trying to recover the exact initial state. 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

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. Once the return is received, stop testing it.

Desired sensation

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 — 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. Once the return is received, stop testing it.

Mistakes to avoidManufacturing the return or trying to recover the exact initial state. 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.