Overview:
A plug-and-play session design that weaves āsana (body), mudrā (seal), prāṇāyāma (breath), and meditation (mind). Use it to build balanced practices from 15 to 40 minutes.
Steps (Session Template):
1) Arrive (1–2 min): Sit, scan posture, soften jaw/eyes; 3 slow nasal breaths.
2) Āsana Prep (6–12 min): Spinal waves, hip/shoulder mobility, 1–2 stability shapes (e.g., Tādāsana, low lunge with blocks).
3) Mudrā Focus (5–10 min): Pick 1–2 seals (e.g., Jālandhara + Mūla Bandha awareness; supported Viparīta Karaṇī). Natural breath unless previously trained otherwise.
4) Prāṇāyāma (3–6 min): Simple pace work (e.g., equal breathing 4-4 or exhale-lengthening 4-6). No kumbhaka for beginners.
5) Meditation (3–8 min): Breath/heart-center attention or open monitoring; minimal guidance.
6) Close (1–2 min): One sentence in a journal: “Now I feel…”, plus a 0–10 calm score.
Benefits:
• Smooth bridge from bodywork into breath and attention.
• Encourages autonomic balance (down-regulation) without heavy techniques.
• Scales to busy days (15 min) or fuller sessions (35–40 min).
Precautions:
• Health flags (pregnancy, uncontrolled BP, glaucoma, cardiac issues): avoid inversions, pressurizing locks, and retentions; choose gentle mudrās only.
• Discontinue at first sign of headache, dizziness, chest/eye pressure.
Suggested Duration & Tips:
• 15-minute quick build: āsana 6 → mudrā 4 → prāṇāyāma 3 → sit 2.
• 30-minute standard: āsana 10 → mudrā 8 → prāṇāyāma 5 → sit 5.
• Keep one ‘reset day’ weekly: only āasana prep + 5 minutes quiet sitting.