Warrior II

Front knee over ankle, arms wide, gaze past the front hand. Hold and breathe.

10 breathsKapha

How to do it

From a wide stance turn the front foot out and bend that knee until it sits directly over the ankle, never past the toes. Stretch the arms out at shoulder height and look past the front hand, sinking a little lower with each exhale. Hold five breaths, then change sides.

SeatedSeated wide, arms extended, turn the torso and gaze along one arm.

What it does

Sustained heat and leg strength — the most Kapha-clearing shape in the set.

When you'll be given it

Kapha activation sequences, mornings.

Where it comes from

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

Take care

Keep the front knee tracking over the middle toes. Shorten the stance if the knee drifts inward.

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.