Sthira Krama
Grounding Flow
Low to the floor, steady, warm. Nothing airborne today.
14 minVata
How to do it
Stay low and close to the floor throughout — seated folds, gentle twists, simple hip openers. Hold each shape for five slow breaths instead of flowing quickly between them. Keep the room warm and the sequence predictable; repetition is the point on a high-Vata day.
SeatedSeated forward folds and gentle twists.
The sequence
5 steps- 1Sukhāsana with breathEasy seat, five slow breaths to arrive.
Seated cat–cow2Hands on knees, arch and round the spine. Eight rounds.Full instructions →- 3Jānu ŚīrṣāsanaOne leg extended, fold over it gently. Five breaths each side.
- 4Seated twistTwist to each side, breathing into the back ribs. Five breaths each.
Bālāsana5Child's pose to finish. Stay for ten breaths.Full instructions →
What it does
Low, warm and predictable. Settles a system that is already moving too fast.
When you'll be given it
The Vata protocol, and any day the check-in reports poor sleep or anxiety.
Where it comes from
Modern practice — no classical source. We'd rather say so than invent a citation.
Take care
Sit up on a cushion if the hips are tight — forcing a cross-legged seat is how knees get hurt.
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.