Overview:
A progressive 4-week plan that pairs short āsana prep with accessible mudrās. Emphasis on comfort, breath smoothness, and gradual exposure—no forced retentions.
Steps (Weekly Structure):
Week 1 — Foundation & Awareness:
• Prep (8–10 min): Cat–cow, gentle twists, hip openers, shoulder rolls.
• Mudrā (5–6 min): Jālandhara awareness (soft throat lengthening), Mūla Bandha awareness (subtle pelvic floor lift). Natural breath only.
• Close (2–3 min): Quiet sitting.
Week 2 — Seal & Soften:
• Prep (10 min): Add Tādāsana alignment + supine bridge with easy breath.
• Mudrā (6–8 min): Mahāmudrā light (no aggressive forward load), Yoni Mudrā (soft sensory withdrawal). Gentle lengthened exhale.
• Close (3 min): Śavāsana.
Week 3 — Gentle Inversion Support:
• Prep (10 min): Wall-supported half-dog, thoracic opener on bolster.
• Mudrā (8–10 min): Supported Viparīta Karaṇī (legs up on wall/bolster), Jālandhara refinements. No retentions; observe calming cascade.
• Close (3 min): Counting exhale (e.g., 4-count in, 6-count out) if comfortable.
Week 4 — Integrate & Personalize:
• Prep (10 min): Choose your best-feel mobility from Weeks 1–3.
• Mudrā (10–12 min): Choose any two from (Mahāmudrā light, Yoni Mudrā soft, Viparīta Karaṇī supported, Jālandhara+Mūla Bandha awareness). Optional micro-pauses after exhale without strain (advanced only).
• Close (3–5 min): Journal sensations; note which pair calms/clarifies most.
Benefits:
• Builds tolerance and confidence without overloading the system.
• Offers a repeatable template you can recycle and slightly intensify.
Precautions:
• Pregnancy, uncontrolled BP, glaucoma, cardiac issues: avoid inversive/pressurizing work and all retentions; use only teacher-approved options.
• Pain, pressure in head/eyes, breath hunger → stop; return to normal sitting breath.
Suggested Duration & Tips:
• 20–25 minutes/session, 5–6 days/week with 1 rest day.
• Progress by smoothness and symptom-free practice, not by time alone.
• After Week 4, keep one ‘easy week’ before increasing hold times.