Vedic / Yoga

Sukhasana or similar steady cross-legged seat. Sthira sukham asanam — steady and easeful.

Belly, ribs, chest — fill in three stages, empty in reverse. Establishes diaphragmatic capacity.

Twelve-pose flowing sequence linking breath and movement. Daily warm-up and offering.

Alternate-nostril breathing. Balances the channels and quiets the mind.

Slight constriction at the throat creates an oceanic breath sound. Anchors attention.

Ethical and personal observances. Ahimsa, satya, asteya, brahmacharya, aparigraha and the niyamas.

Drawing the senses inward. The hinge between outer and inner limbs of yoga.

Repetition of a mantra — silently, whispered, or aloud — with or without mala.

Steady gaze at a candle flame or object. Concentration training.

Direct attention sequentially to energetic centers along the spine. Notice qualities.

One-pointed concentration sustained over time. The sixth limb.

Meditative absorption where the meditator and object begin to merge.

Call-and-response devotional chanting in community. Bhakti as practice.

Selfless service. Practice off the mat as the integration of all the limbs.

Personal daily practice combining asana, pranayama, japa, meditation in a stable sequence.