Kriyā Kosha

Bala Kriyā

Slow Strength

Squats, wall push-ups, hip bridges. Three counts down, three counts up.

12 minVataKapha

How to do it

Take three counts to lower and three counts to lift, in every movement — squats, wall push-ups, hip bridges. Stop each set two or three repetitions before you would fail; you should finish feeling like you had more left. If a set feels easy, slow the tempo rather than adding repetitions.

SeatedSit-to-stands from the chair, and seated leg extensions.

The sequence

4 steps
  1. 1Bodyweight squatThree counts down, three up. Two sets of eight.
  2. 2Wall push-upHands on the wall, same slow tempo. Two sets of eight.
  3. 3Hip bridgeLift and lower the hips slowly. Two sets of ten.
  4. 4Dead bugOn the back, opposite arm and leg extend slowly. Two sets of eight each side.

What it does

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

When you'll be given it

Replaces intervals whenever Vata is high — the signature swap.

Where it comes from

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

Take care

Range before load: if the knees or low back complain, shorten the movement rather than pushing through it.

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.