Overview:
A six-part attention routine to enrich each 30-second hold with alignment, breath, relaxation, reflection, and quiet joy.
Steps:
1) First 5s: Mentally recall the counter-pose and refine your alignment.
2) Next 5s: Attend to inhalation and exhalation; slow and lengthen slightly.
3) Next 5s: Soften unnecessary effort; relax facial/jaw/shoulder tension.
4) Next 10s: Contemplate the posture’s intended benefits; sense effects in body–mind.
5) Final 5s: Touch a quiet, uplifting inner state.
6) Rule: Never stop the breath; avoid any strain.
Benefits:
• Deepens embodiment and nervous-system regulation in short holds.
Precautions:
• If breath destabilizes, return to neutral and rest.
Suggested Duration & Tips:
• Apply this protocol to each 30-second hold; take 20–30 seconds Śavāsana between postures as needed.
• Over weeks, the same frame can scale to 45–60 seconds without force.