Shīta Krama
Cooling Flow
Long holds, open chest, soft jaw. If you're gritting your teeth, ease off.
16 minPitta
How to do it
Hold each shape for six to eight breaths and let gravity do the work rather than muscling into it. Keep the jaw, eyes and hands soft — if you catch yourself gritting or striving, back off by about ten percent. Make the out-breath longer than the in-breath throughout.
SeatedSeated side bends and open-chest stretches.
The sequence
4 steps
Supta Baddha Koṇāsana1Reclined, soles together, thighs supported. Eight breaths.Full instructions →- 2Supine twistKnees to one side, arms wide, gaze the other way. Eight breaths each side.
Paścimottānāsana3Seated fold, unhurried, no reaching for the toes. Eight breaths.Full instructions →
Viparīta Karaṇī4Legs up the wall. Five minutes, doing nothing.Full instructions →
What it does
Long holds and an open chest, with nothing to compete against.
When you'll be given it
The Pitta protocol, and any day you report running hot or irritable.
Where it comes from
Modern practice — no classical source. We'd rather say so than invent a citation.
Take care
Skip deep backbends if you have disc problems, and never hold a stretch through sharp pain.
Not sure whether it suits you? Ask a Vaidya.
There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.