Kapha-Sattva Hip Mobility 5-Week Protocol
Dosha: Kapha / Guna: Sattva. Focus: Hip mobility with gentle activation and Sattvic awareness. Kapha (Earth + Water) benefits from movement and stimulation; Sattva (pure consciousness) calls for non-judgment, patience, and equanimity.
• Practice time: Morning preferred (Kapha)
• Intention: Non-judgment, patience, gratitude
• Diet: Light, warm, dry; avoid heavy, cold, oily excess
• Avoid: Long daytime naps, excess sleep
Core Practices (Reference)
Pranayama: Savitri 6:3:6:3 (activates Kapha, supports Sattva) • Gentle Kapalabhati • Anuloma Viloma • Bhramari
Asana: Baddha Konasana • Pa Husta (lateral hip openers) • Threading the Needle • Raja Kapotasana variant • Gomukhasana • Supta Baddha Konasana
Closing: Savasana • Yoga Nidra
5-Week Progressive Protocol
Week 1: Foundation – Gentle Activation
Theme: Introduce breath and basic hip mobility. Build consistency with Sattvic patience.
- Pranayama (8 min): Savitri 6:3:6:3 (3 min)
- Warm-up (5 min): Ankle circles, knee circles, gentle standing or supine hip circles
- Asana (12 min): Supported Baddha Konasana (2 min, blanket under knees) → Supine hip circles (1 min/side) → Supine hip external rotation (1 min/side)
- Closing: Savasana (5 min)
~30 min practice.
Week 2: Add Flow & Lateral Openers
Theme: Shorter holds, more movement to balance Kapha. Introduce lateral hip openers.
- Pranayama (10 min): Savitri 6:3:6:3 (3 min) → Gentle Kapalabhati (2 min)
- Warm-up (5 min): Week 1 + Kati Chakrasana (waist rotations)
- Asana (15 min): Baddha Konasana with gentle pulse (2 min) → Pa Husta / lateral hip openers (2 min/side) → Threading the Needle (1 min/side) → Supta Baddha Konasana (3 min)
- Closing: Savasana (5 min)
~35 min practice.
Week 3: Deeper Hip Work
Theme: Hip flexors, glutes, piriformis with Sattvic patience.
- Pranayama (10 min): Savitri 6:3:6:3 (3 min) → Anuloma Viloma (5 min)
- Warm-up (5 min): Same as Week 2
- Asana (18 min): Baddha Konasana → Prasara → Raja Kapotasana variant (2 min/side) → Gomukhasana legs only (1 min/side) → Stumbhasana (hip-girdle awareness)
- Closing: Savasana (5–8 min)
~40 min practice.
Week 4: Integration
Theme: Full sequence with Bhramari. Optional Garuda Mudra + Baddha Konasana.
- Pranayama (10 min): Savitri 6:3:6:3 (3 min) → Bhramari (3 min)
- Asana (20 min): Full sequence: Baddha Konasana, Pa Husta, Threading the Needle, Raja Kapotasana variant, Gomukhasana → Optional: Garuda Mudra + Baddha Konasana (shoulder–hip closed loop)
- Closing: Yoga Nidra (8–10 min)
~40 min practice.
Week 5: Sustain & Maintain
Theme: Full sequence; establish lifestyle habits.
- Pranayama (10 min): Savitri 6:3:6:3 (3 min) → Anuloma Viloma or Bhramari (3 min)
- Asana (20 min): Full sequence from Week 4; adjust intensity as needed
- Closing: Yoga Nidra (10 min)
- Lifestyle: Morning practice, Seva 1×/week, light/warm diet
~40 min practice. Maintain beyond Week 5.
Progression Summary
| Week | Theme | New Additions |
|---|---|---|
| 1 | Foundation | Supported Baddha Konasana, supine hip circles |
| 2 | Flow | Kapalabhati, Pa Husta, Threading the Needle |
| 3 | Depth | Raja Kapotasana variant, Gomukhasana, Stumbhasana |
| 4 | Integration | Bhramari, Garuda Mudra + Baddha Konasana |
| 5 | Sustain | Full sequence, lifestyle habits |
Safety Notes
- Use blanket support under knees in Baddha Konasana if needed
- Avoid deep hip flexion under load
- If labral or joint issues: stay in supported, gentle ranges
- If lethargy increases: add more movement, shorten holds
Sattvic Intention
Practice with non-judgment toward body and progress. Cultivate gratitude for the capacity to move. Approach stiffness with patience. Morning practice as Seva to self.