The use of asana (yoga poses), pranayama (breathing techniques), and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurvedic and yogic adepts. In Yoga Chikitsa, yogic exercises are chosen to best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies.

For a well balanced personal yoga practice, it is important to take into consideration the individual body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.

Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice.

Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously.

Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort.

Back bends should be done slowly, carefully and within your own limits.

Emphasis should be placed on poses that open or compress or twist the pelvis, and engage the low back and thighs, all areas of vata.

Vata Pacifying Poses:

* Sitting poses: Lotus, Siddhasana, Vajrasana, Lion pose, Virasana.
* Sun salutation: When done slow and with awareness it helps to calm and relax the mind and generates warmth in the body.
* Standing poses: Vrksasana (tree pose), Trikonasana (Triangle pose), Virabhadrasana (Warrior), Standing Forward Bends.
* Forward bending poses (all types).
* Fetal postures (all variations).
* Yoga mudra (all variations).
* Spinal twists (both lying and sitting).
* Back bending poses: Cobra, Locust and Bow pose.
* Inverted poses: headstands, shoulderstands and Halasana (supported by blankets so as not to put too much pressure on the cervical vertebrae) and Viparitakarani Mudra (a relaxing inversion).
* Shavasana or Corpse pose: vata types should do a long relaxing corpse pose (15-20 minutes).

A well balanced vata sequence:

1. Surya Namaskar (followed by brief Shavasana or childs pose)
2. Tree pose, Utthita Trikonasana, Warrior (any variation)
3. Standing Forward Bending (any variation)
4. Ardha Chandrasana
5. Downward Dog
6. Pashchimottanasana
7. Purvottanasana
8. Elevated Lotus
9. Cobra
10. Locust
11. Cat
12. Extended Childs Pose
13. Vajrasana
14. Lion Pose
15. Navasana
16. Pavanamuktasana (Wind Release)
17. Crocodile Twist (lying Spinal Twist)
18. Shoulderstand
19. Plow
20. Fish
21. Corpse Pose, Shavasana (20 minutes is ideal).


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