Uttara Phalgunī kriyā on the mat

01

Support

Daṇḍāsana

Seated Staff

Concrete purposeKeep a lasting foundation while a secondary action moves, then return without disturbing the basic organisation.

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 base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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 avoidStiffening the base to allow peripheral movement. 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

Vīrabhadrāsana I

Warrior I

1. Settle in

From Support, prepare the transition towards Vīrabhadrāsana I — Warrior I. 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 I — Warrior I. Bend the front knee in line with the foot and lengthen the trunk. The arms may remain simple if lifting them disturbs the base. Keep this base during a single clearly identifiable peripheral action. Dosage : One base on each side, one peripheral arm action, possibly repeated once. Integration begins as soon as stability no longer needs secondary action.

Desired sensation

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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 avoidStiffening the base to allow peripheral movement. 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. Return the periphery to neutral before leaving the base.

Desired sensation

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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. Return the periphery to neutral before leaving the base.

Mistakes to avoidStiffening the base to allow peripheral movement. 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.