1. Pranayama

Practice	Details	Purpose
Chandra Nadi	9 rounds (not 27), 4:8 ratio	Calms Rajas; moderate use to avoid over-cooling Vata
Anuloma Viloma	Alternate nostril, equal or 4:8	Balances Surya/Chandra; calms without excess cooling
Bhramari	Humming breath, 5–10 rounds	Calms nervous system, supports vagal tone
Sitkari	Hissing breath through teeth, 5–10 rounds	Mild cooling when feeling hot or agitated
Sheetali	Tongue-curled breath	Use only when clearly overheated; avoid if Vata feels cold

2. Asana

• Legs Up the Wall – Grounding and calming
• Forward folds – Cooling, calming
• Restorative poses – Long holds (5–10 min) with support
• Child's Pose – Grounding and inward focus
• Reclining Bound Angle – Supported, calming

3. Sound Therapy

From the MendOnBend sound therapy system:

• 396 Hz – Root chakra; grounding for Vata
• 639 Hz – Heart chakra; calming for Rajas
• Bhramari – Calming and cooling
• Gongs: Water gong, Moon gong – medium strokes, wave rhythm
• Duration: ~20 minutes, 2–3 times daily if needed

4. Sequence (20–25 min)

1. Grounding (5 min) – 396 Hz or root chakra focus; Bhramari
2. Cooling breath (5 min) – Chandra Nadi 9 rounds
3. Balance (5 min) – Anuloma Viloma
4. Calming (5–10 min) – Legs Up the Wall or restorative pose; 639 Hz optional

5. Lifestyle

• Rajas: Reduce stimulants, competition, and over-scheduling; earlier bedtime
• Vata: Regular routine, warm environment, grounding activities
• Avoid: Long or frequent Sheetali, long Chandra Nadi if you feel cold, Surya Nadi (adds heat)

6. Cautions

• Chandra Nadi – "Calms anxious Vata but may increase coldness" (chandra_nadi.json). Use 9 rounds; if you feel cold or spacey, reduce or pause.
• Sheetali – Use only when clearly overheated; otherwise prefer Sitkari or Anuloma Viloma.

← Back to Blog Take Holistic Health Assessment