Svātī kriyā on the mat

01

Support

Supta Baddha Koṇāsana

Reclining Bound Angle

Concrete purposeVary the form reversibly without fixing one variation as a result to preserve.

1. Settle in

Lie on the back, bring the soles together and let the knees open within a comfortable range.

2. Enter and hold

Support — Supta Baddha Koṇāsana — Reclining Bound Angle. Let the pelvis and back be received by the floor. Do not try to increase hip opening once the form is established.

Desired sensation

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move.

Success criterion

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move. The number of variations does not measure success. Two cleanly traversed forms are 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 avoidFixing one variation as best or pursuing range. 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

Vīrabhadrāsana II ↔ Utthita Pārśvakoṇāsana

1. Settle in

From Support, prepare the transition towards Vīrabhadrāsana II ↔ Utthita Pārśvakoṇāsana. Come into a lunge, front foot stable and back foot turned out enough to keep balance. Organise the pelvis without forcing a perfect orientation.

2. Enter and hold

Target — Vīrabhadrāsana II ↔ Utthita Pārśvakoṇāsana. Bend the front knee in line with the foot and lengthen the trunk. The arms may remain simple if lifting them disturbs the base. Move through two or three similar conventional configurations without naming one as the endpoint. Dosage : 2 or 3 similar variations without holding the last as best. Exit before maximum range. One side may suffice if mobility of form is clear.

Desired sensation

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move.

Success criterion

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move. The number of variations does not measure success. Two cleanly traversed forms are 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 avoidFixing one variation as best or pursuing range. 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. Return to a neutral position that is neither a fourth variation nor the sequence’s reward.

Desired sensation

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move.

Success criterion

Practice is complete when at least two distinct configurations have been traversed without either becoming a target or preference ; stopping occurs before maximum range ; and return to neutral preserves clear supports, ordinary breathing and immediate readiness to move. The number of variations does not measure success. Two cleanly traversed forms are 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. Return to a neutral position that is neither a fourth variation nor the sequence’s reward.

Mistakes to avoidFixing one variation as best or pursuing range. 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.