Shavasana

Flat on the back, palms up. Do nothing at all. This is half the practice.

5 minVataPittaKapha

How to do it

Lie flat on the back with the arms a little away from the body, palms turned up, and let the feet fall open. After the first thirty seconds, stop adjusting — no scanning, no fixing, no improving. Doing nothing at all is the entire instruction.

SeatedSeated, eyes closed, hands loose in the lap.

What it does

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

When you'll be given it

Closes every single session.

Where it comes from

Hatha Yoga Pradipika 1.32.

Take care

If lying flat bothers your low back, bend the knees or slide a bolster underneath them. Late in pregnancy, lie on your left side instead.

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.