Kriyā Kosha

Joint Rotations

Sandhi Chalana

Wakes the joints before they're asked to carry anything.

Pre-Movement Oil Warming

Abhyanga

Warm oil settles the nervous system before movement rather than after.

Cat–Cow

Mārjāryāsana

Restores movement to a spine that has been in a chair all day.

Surya Namaskar

Sūrya Namaskāra

The most complete single sequence in the system — warms everything.

Slow Strength

Bala Kriyā

Builds strength at a tempo slow enough that Vata doesn't scatter.

Grounding Flow

Sthira Krama

Low, warm and predictable. Settles a system that is already moving too fast.

Cooling Flow

Shīta Krama

Long holds and an open chest, with nothing to compete against.

Kapha Circulation Flow

Kapha Chalana

Builds heat quickly, which is what breaks Kapha stagnation.

Brisk Walk

Shīghra Chankramana

The highest-adherence movement there is, because it asks almost nothing.

Evening Walk

Chandra Chankramana

Movement without heat, at the hour Pitta finally lets go.

Hundred Steps

Shatapāvalī

A hundred steps after eating — the oldest digestion advice in the system.

Desk Reset

Kṣaṇa Vishrāma

Three minutes that stop a missed day from becoming a missed week.

Mountain Pose

Tāḍāsana

The reference posture. Everything standing is measured against this one.

Tree Pose

Vṛkṣāsana

Balance is grounding — and grounding is exactly what a scattered Vata day needs.

Child's Pose

Bālāsana

The reset button. Somewhere to go when a session becomes too much.

Cobra

Bhujaṅgāsana

Opens the front of a body that spends its day folded forward.

Bridge

Setu Bandhāsana

Strengthens the back of the body and opens the front of the hips at once.

Seated Forward Fold

Paścimottānāsana

Cools and quiets. One of the few shapes that settles heat directly.

Triangle

Trikoṇāsana

Opens the whole side body and builds heat without any impact.

Warrior II

Vīrabhadrāsana

Sustained heat and leg strength — the most Kapha-clearing shape in the set.

Garland Squat

Mālāsana

Opens the hips and helps the whole digestive tract — the squat we stopped doing.

Reclined Bound Angle

Supta Baddha Koṇāsana

Deep, passive opening — restful rather than effortful.

Legs Up The Wall

Viparīta Karaṇī

The single most reliable thing in this library for tired legs and a wired head.

Thunderbolt Seat

Vajrāsana

The only seat you can take immediately after eating without hindering digestion.

Moon Salutation

Candra Namaskāra

Everything Surya Namaskar does for heat, this does for cooling.

Eight Pieces of Brocade

Bā Duàn Jǐn

The most complete gentle full-body set in this library, and the kindest on joints.

Cloud Hands

Yún Shǒu

Endlessly repeatable and almost impossible to do wrong, which is why it settles a scattered day.

Tai Chi Short Form

Tàijíquán

Continuous slow movement — balance, legs and attention all at once.

Standing Post

Zhàn Zhuāng

Builds real leg strength and steadiness while barely moving at all.

Shaking

Dǒu Dòng

The fastest way out of physical stagnation, and the least demanding thing here.

Six Healing Sounds

Liù Zì Jué

A vocal breath practice — easier to stay with than silent breathing for most people.

Swimming

Jala Vyāyāma

Full-body movement with no impact and no heat build-up.

Easy Cycling

Distance and fresh air without the pounding of running.

Long Holds

Sthira Sthiti

Long stillness reaches tissue that quick stretching never gets near.

Uphill Walk

Ārohaṇa

The most heat per minute of anything here, with no equipment at all.

Foot Oiling

Pādābhyaṅga

Settles a busy head faster than almost anything else, and helps you get to sleep.

Ujjayi

Ujjāyī

A steady, audible breath gives a wandering mind something to hold on to.

Equal Breathing

Sama Vṛtti

The simplest breath in the library, and the one most likely to actually get done.

Kapalabhati

Kapālabhāti

Clears the head quickly — the fastest way out of a heavy Kapha morning.

Left-Nostril Breath

Candra Bhedana

Cools directly. Useful on an irritable evening when sleep won't come.

Anulom Vilom

Anuloma Viloma

Evens out the breath, and with it the nervous system.

Bhramari

Bhrāmarī

The humming settles a loud head faster than silence does.

Sheetali

Shītalī

Cools from the inside — the one breath that lowers heat directly.

Bhastrika

Bhastrikā

Vigorous bellows breath — heat and alertness in under two minutes.

Shavasana

Śavāsana

The half of the practice that does the building. Not optional here.

Yoga Nidra

Yoga Nidrā

Guided rest for days when rest is the prescription.

Wind-Relieving Pose

Pāvanmuktāsana

Releases trapped wind and settles a bloated, heavy belly.

Chair Pose

Utkaṭāsana

Builds heat and leg strength faster than almost anything else in the library.

Warrior II

Vīrabhadrāsana II

Opens the hips and holds the legs under steady load without impact.

Half Spinal Twist

Ardha Matsyendrāsana

Restores rotation to a spine that mostly moves forward and back.