← All this month’s guidesHTML guideChair version →

AstroYoga · Kriyā on the mat

Revatī

Gently accomplish the final integration by diffusing, from the feet and knees, a peaceful completeness through the whole field.

Support→Target→Integration

The three postures of the Revatī kriyā on the mat

Support

Viparīta Karaṇī

Legs Up the Wall

Concrete purposeSoften the legs, release the feet and knees, and prepare a peaceful diffusion of the breath throughout the body.

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. Keep the throat free. Calm the face.

2. Enter and hold

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

Let the feet, knees and legs soften. Let the breath spread more peacefully. Prepare the closure of the cycle.

Desired sensation

Feel the legs and knees soften, with a more peaceful breath throughout the body.

Success criterion

The legs release, the face relaxes, and the breath becomes full without soft collapse.

Adaptations, exit and precautions

Simple variationPlace the legs on a chair.

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

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

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

Target

Tāḍāsana

Mountain

Concrete purposeGently accomplish the final integration by diffusing, from the feet and knees, a peaceful completeness through the whole field.

1. Settle in

Stand upright. Separate the feet slightly according to stability.

Distribute the weight over both feet. Let the knees remain supple. Lengthen the back of the neck. Let the arms rest alongside the body.

2. Enter and hold

First feel the feet and knees. Let the axis rise without tension. Do not seek a heroic form.

Remain peaceful. Let completeness diffuse from the feet and knees. Keep a gentle presence.

Desired sensation

Feel the whole body connected and peaceful, with a gentle closure that does not erase presence.

Success criterion

The feet remain clearly felt, the knees remain supple, and presence remains clear without effort.

Adaptations, exit and precautions

Simple variationStand near a wall or keep one finger lightly touching a support.

Exiting the postureSlightly release the knees. Take one breath. Return to an ordinary standing position.

Mistakes to avoidRelaxing into dull softness. Freezing. Still seeking effort.

ContraindicationsSignificant standing instability, dizziness, excessive fatigue preventing prolonged standing.

Integration

Supported Final Relaxation

Concrete purposeClose the cycle in peace and keep a gentle presence without dull collapse.

1. Settle in

Lie down on the back. Separate the legs slightly. Let the arms rest on either side.

Support the head or knees if needed. Calm the face. Keep the throat free.

2. Enter and hold

Let the weight of the body descend. Stop seeking any effect. Remain simply present.

Let relaxation take place without erasing yourself. Let the breath diffuse peace throughout the whole field. Keep a gentle and awake presence.

Desired sensation

Feel the peace of the completed cycle, with calm but living release.

Success criterion

The breath becomes very peaceful, the body releases without collapsing, and presence remains gentle and awake.

Adaptations, exit and precautions

Simple variationBend the knees or place the calves on a chair.

Exiting the postureGently move the fingers and toes. Roll onto one side. Slowly sit back up.

Mistakes to avoidAbandoning yourself to heavy dullness. Coming out too quickly. Still seeking a subtle action.

ContraindicationsLumbar discomfort lying flat, feeling of excessive exposure without support, significant cold.