Vata-Rajas 5-Week Protocol
Dosha: Vata / Guna: Rajasic. Goals: Short-term (pain relief), Long-term (lifestyle change). Seva (volunteer work) helps move out of Rajas.
âĸ Diary: Exercise, pranayama, meditation, pain/rash level
âĸ Muladhara (Diet): Every meal Warm, Moist, Oily. Replace salads with steamed greens, soups, stews. Add fat (e.g. Flax Oil).
âĸ Ajna (Silence): 15 min total silence daily â no phone, no reading, no goal. 1Ã/day.
Core Practices (Reference)
Pranayama: Savitri 6:3:6:3 (3 min) âĸ Chandra Nadi 9 rounds à 3/day (Morning, Post-Work, Before Bed) âĸ Bhramari (3 min)
Asana: Vrksasana (Tree 3 min) âĸ Tadasana (Palm Tree) âĸ Utkatasana (Chair 90+ sec) âĸ Dandasana + Isometric Hand Press âĸ Warrior 2 & 3 âĸ Yin âĸ Janu Sirsasana
Closing: Yoga Nidra (3â15 min)
5-Week Progressive Protocol
Week 1: Foundation â Establish Rhythm
Theme: Introduce breath, grounding, and diary. Build consistency.
- Pranayama (10 min): Savitri 6:3:6:3 (3 min) â Bhramari (3 min)
- Chandra Nadi: 9 rounds à 2/day (morning, before bed)
- Asana (8 min): Tadasana (Palm Tree) 2 min â Vrksasana (Tree) 2 min/side â press foot into inner thigh, long deep breaths
- Closing: Yoga Nidra (3â5 min)
- Silence: 10 min daily
~25 min practice. Start diary: exercise, pranayama, meditation, pain/rash.
Week 2: Add Strength & Cooling
Theme: Burn Rajasic energy; cool Manipura.
- Pranayama (12 min): Savitri 6:3:6:3 (3 min) â Chandra Nadi 9 rounds â Bhramari (3 min)
- Chandra Nadi: 9 rounds à 3/day (morning, post-work, before bed)
- Asana (12 min): Tadasana 2 min â Vrksasana 3 min/side â Utkatasana (Chair) 60â90 sec â static squat, burns Rajas
- Closing: Yoga Nidra (5 min)
- Silence: 15 min daily
~30 min practice. Add Seva 1Ã/week if ready.
Week 3: Joint Stabilization & Heart Center
Theme: Isometric hand press; deepen forward fold.
- Pranayama (12 min): Savitri 6:3:6:3 (3 min) â Chandra Nadi 9 rounds â Bhramari (3 min)
- Asana (15 min): Tadasana â Vrksasana 3 min/side â Utkatasana 90 sec â Dandasana + Isometric Hand Press (Anjali Mudra at heart, press palms) â Janu Sirsasana (1 side, 2 min) â pull with arms to deepen from hips
- Closing: Yoga Nidra (5â8 min)
~35 min practice. Janu Sirsasana: extend spine, flex extended-foot toes, ground sit-bones.
Week 4: Warriors & Yin
Theme: Add Warrior 2 & 3; introduce Yin if tolerated.
- Pranayama (12 min): Savitri 6:3:6:3 (3 min) â Chandra Nadi 9 rounds â Bhramari (3 min)
- Asana (18 min): Tadasana â Vrksasana 3 min/side â Utkatasana 90 sec â Dandasana + Hand Press â Warrior 2 (1â2 min/side) â Warrior 3 (30â60 sec/side, wall support if needed) â Janu Sirsasana both sides â Yin pose (e.g. Dragon, Sphinx) 3â5 min if able
- Closing: Yoga Nidra (8â10 min)
~40 min practice. Yin only if joints allow.
Week 5: Full Integration
Theme: Complete sequence; sustain lifestyle.
- Pranayama (12 min): Savitri 6:3:6:3 (3 min) â Chandra Nadi 9 rounds â Bhramari (3 min)
- Asana (20 min): Full sequence â Tadasana, Vrksasana 3 min/side, Utkatasana 90 sec, Dandasana + Hand Press, Warrior 2 & 3, Janu Sirsasana both sides, Yin (if tolerated)
- Closing: Yoga Nidra (10â15 min)
~45 min practice. Maintain diary, diet, silence, Seva. Step-by-step progression continues beyond Week 5.
Janu Sirsasana â Isometric Key Points
| Area | Action |
|---|---|
| Spine & Core | Extend spine up on inhale; keep back straight (no collapse); isometric hold in back muscles |
| Leg | Flex extended-leg toes toward ceiling to activate quad/calf; releases hamstring |
| Upper Body | Hold foot/ankle with both hands; actively pull (isometric) to deepen fold from hips |
| Hip | Ground both sit-bones; stabilize pelvis, especially on bent-leg side |
Builds flexibility in hamstrings, hips, back; isometric strengthening for core and spine.
Progression Principle
Step-by-step progression of asana, pranayama, relaxation. Vrksasana builds strength and bone density while lowering inflammation. Utkatasana burns Rajasic energy. Seva (volunteer work) moves you out of Rajas. Diary tracks pain/rash and adherence.