Universal Practices (All Constitutions)

Practice	Details	Purpose
Extended exhale (1:2)	Inhale 4, exhale 8	Activates parasympathetic; Hering–Breuer reflex slows heart rate
Savitri 6:3:6:3 or 6:3:12:3	Rhythmic breath with holds	Increases vagal tone; calms nervous system
Bhramari	Humming breath	Stimulates vagus nerve in throat; quick calming
Chandra Nadi	Left-nostril breathing, 4:8 ratio	Parasympathetic; cooling; calming
Anuloma Viloma	Alternate nostril	Balances Surya/Chandra; reduces agitation
Forward folds	Gentle, supported	Cooling; inward focus
Restorative poses	Long holds (5–10 min)	Deep relaxation
Legs Up the Wall	Supported inversion	Calming; reverses blood flow
Yoga Nidra	Conscious relaxation	Deep nervous system reset

Constitutional Adaptations

Vata Anxiety (scattered, restless, ungrounded)

• Pranayama: Anuloma Viloma 10–15 min (4:4:4:4); Sukha Purvaka 5–10 min when anxiety spikes (6:6 or 8:4:8:4)
• Asana: Tree, Mountain, Warrior; seated forward folds; supported backbends; long Savasana (weighted blanket if helpful)
• Lifestyle: Regular routine, warm cooked foods, Abhyanga, early bedtime, limit caffeine

Pitta Anxiety (intense, irritable, overheated)

• Pranayama: Chandra Nadi 27 rounds (4:8); Sheetali/Sitkari 5–10 rounds when overheated
• Asana: Moon salutations, forward folds, hip openers, restorative with cooling props
• Lifestyle: Cool environment, avoid competition, cool sweet foods, moonlight walks

Kapha Anxiety (low energy, heavy, sluggish)

• Pranayama: Gentle Bhastrika (20–30 rounds); Surya Nadi 9–27 rounds (4:8)
• Asana: Sun salutations, standing flow, gentle backbends, energizing inversions
• Lifestyle: Regular exercise, social activity, light spiced foods, variety in routine

Guna-Based Adjustments

Guna Imbalance	Intervention
Excess Rajas (anxiety, hyperactivity)	Uddiyana Bandha to channel energy; calming practices; avoid overstimulation
Excess Tamas (shutdown, heaviness)	Mula Bandha; gentle activation; avoid stagnation
Low Sattva	Jalandhara Bandha; Ajna chakra work; Pratipaksha Bhavana (reframing)

Suggested Progression

• Weeks 1–2: Basic breathing (extended exhale, Bhramari) + gentle movement
• Weeks 3–4: Add constitutional pranayama
• Weeks 5–8: Longer practices, more depth
• Months 2–3: Integrate lifestyle changes
• Months 4–6: Maintenance and self-regulation

Contraindications

• Severe panic or acute anxiety: professional support first
• Avoid strong breath retention (Kumbhaka) if very anxious
• Avoid overstimulating practices during acute anxiety

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