Sthira Sthiti
Long Holds
Three or four floor shapes, held three to five minutes each. Stillness does the work.
How to do it
Choose three or four floor shapes and hold each for three to five minutes, supported by cushions so the muscles can fully release. Find the edge where you feel sensation but could still breathe smoothly, and then stop adjusting. Come out of every shape slowly — this is the part people rush.
SeatedSupported seated shapes held for the same long counts.
The sequence
4 steps- 1ButterflySeated, soles together, fold forward and hang. Four minutes.
- 2DragonLow lunge with the back knee down, hands inside the front foot. Three minutes each side.
- 3SphinxOn the forearms, chest lifted, hips heavy. Four minutes.
- 4Supported twistReclined twist with the knees on a cushion. Three minutes each side.
What it does
When you'll be given it
Where it comes from
Take care
Never hold through sharp or nerve-like sensation. Reduce every hold if you are hypermobile.
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.