Kapha Circulation Flow

Swings, rows, carries. Build heat — you should want to open a window.

20 minKapha

How to do it

Hinge at the hips rather than squatting, and let the bell float at the top rather than lifting it with the arms. Work in rounds of ten to fifteen swings with full recovery between, adding rows and carries as you warm up. Stop the set the moment your low back starts to round.

SeatedSeated arm drives and marching — build warmth without standing.

The sequence

4 steps

1Hip hinge, no weightTwenty reps to groove the pattern before you pick anything up.
2Two-hand swingThree sets of ten to fifteen, full recovery between.
3Single-arm rowTwo sets of eight each side, braced against a chair.
4Farmer's carryWalk thirty seconds, tall and braced. Three rounds.

What it does

Builds heat quickly, which is what breaks Kapha stagnation.

When you'll be given it

The Kapha protocol, in the morning window only.

Where it comes from

Modern practice — no classical source. We'd rather say so than invent a citation.

Take care

Not after recent surgery or joint replacement, and never on a high-Vata day. Learn the hinge with no weight first if this is new.

The engine already leaves this out of your practice if your profile flags recent surgery, joint replacement.

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.