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AstroYoga · Kriyā on the mat · 12

Uttara Phalgunī

Establish a durable foundation of the bond by unifying heart, arms and digestive center.

Support→Target→Integration

The three postures of the Uttara Phalgunī kriyā on the mat

Support

Setu Bandha Sarvāṅgāsana Supported

Supported Half Bridge

Concrete purposeStabilize the axis, link heart and digestive center, and prepare an even breath capable of duration.

1. Settle in

Lie down on the back. Bend the knees. Place the feet hip-width apart.

Lift the pelvis slightly. Slide a support under the sacrum. Let the weight rest on the support.

2. Enter and hold

Let the sternum open gently. Keep the throat free. Link the chest to the upper abdomen without excessive effort.

Let the breath become even. Remain in a simple stability. Do not seek more opening than necessary.

Desired sensation

Feel a more stable base between chest and upper abdomen, with a more even breath.

Success criterion

The sternum remains open without tension, the throat remains free, and the breath becomes regular.

Adaptations, exit and precautions

Simple variationUse a lower support or keep the pelvis on the floor with a small chest opening.

Exiting the postureLift the pelvis slightly. Remove the support. Lower the pelvis slowly.

Mistakes to avoidRising too high. Compressing the throat. Seeking a spectacular form.

ContraindicationsCervical pain, lumbar discomfort without suitable support, unstabilized hypertensive episode.

Target

Vīrabhadrāsana I Sober

Sober Warrior I

Concrete purposeEstablish a durable foundation of the bond by unifying heart, arms and digestive center.

1. Settle in

Come to standing. Step the legs into a moderate stance. Turn one foot forward and the other slightly inward.

Bend the front knee moderately. Anchor the back foot. Stabilize the pelvis forward as much as possible.

2. Enter and hold

On the inhale, lift the sternum. Raise the arms or keep the hands on the hips according to ease. Let the digestive center support the axis.

Keep the gaze simple. Let the heart remain open without emphasis. Stay in durable strength rather than intensity.

Desired sensation

Feel a reliable foundation between heart, arms and digestive center.

Success criterion

The feet remain anchored, the pelvis holds without hardness, and the breath remains steady over time.

Adaptations, exit and precautions

Simple variationKeep the hands on the hips and reduce the length of the lunge.

Exiting the postureStraighten the front leg. Bring the feet parallel. Change sides after one breath.

Mistakes to avoidSeeking too much amplitude. Stiffening the shoulders. Turning stability into hardness.

ContraindicationsKnee pain, hip instability, significant fatigue in prolonged standing.

Integration

Sukhāsana

Simple Seated Pose

Concrete purposeSoften the steadiness without losing the foundation.

1. Settle in

Sit cross-legged on a support, with the pelvis slightly higher than the knees.

Place the hands on the thighs. Gently lengthen the spine. Release the shoulders.

2. Enter and hold

Stabilize the sternum. Calm the abdomen. Let the gaze rest forward.

Remain simple. Let steadiness become supple. Do not let stability turn into rigidity.

Desired sensation

Feel stability become more supple and more breathable.

Success criterion

The back remains upright without stiffness, the upper abdomen calms, and the breathing becomes even.

Adaptations, exit and precautions

Simple variationSit on a chair if sitting on the floor is uncomfortable.

Exiting the postureRelease the hands. Change the crossing of the legs or return to a neutral seated position.

Mistakes to avoidStiffening the back. Holding through dry willpower. Collapsing after the effort.

ContraindicationsHip or knee discomfort without support, difficulty sitting comfortably on the floor.