Phase 3 · What Carries On

Part of the 4 Week Yoga Program for Cannabis Withdrawal

20 Minute Yoga Sequence to Keep After Stopping

Week four and afterwards. Shorter, and it exists because the research on staying stopped is longer than four weeks.

Four weeks covers the withdrawal. It does not cover what comes after, and the research is fairly clear about the difference: the studies that looked at cravings and staying stopped ran eight weeks to several months, and in one of them the advantage disappeared once the programme ended. So the last week of this is about landing on something that carries on. Twenty minutes, most days, with the sleep work still in it.

20 min · Level 1

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Wann hilfreich

For week four, and then most days for as long as you like. Twenty minutes, a blanket and a wall. This helps with the symptoms of stopping, particularly sleep and restlessness. It is not addiction treatment and it does not replace medical or specialist support. Coming off alcohol or benzodiazepines at the same time can be medically dangerous and needs a doctor.

Sleep

Still the main target, because sleep is still the symptom most likely to be there in week five.

Routine

A daily slot that used to be filled another way. That substitution is a real part of what this is for.

Continuing

Four weeks is the withdrawal. What happens after it depends on whether anything carries on.

Short and repeatable

One of everything, in a version that survives an ordinary week.

Sukhasana

3 min

Schneidersitz

Sitting, in for four and out for six.

Three minutes of a long out breath. The part that transfers to a bad evening.

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Marjaryasana

1 min

Katzenpose

Rounding on the out breath.

The warm up in its entirety.

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Bitilasana

1 min

Kuh Haltung

Chest forward on the in breath, eight rounds.

And the other direction.

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Bharadvajasana 1

1 min each side

Dem weisen Bharadvaja

A seated twist, gentle.

The one movement that takes a bit of attention.

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Setu Bandha Sarvangasana

1 min, twice

Schulterbrücke

Hips lifted, or resting on a block if you would rather.

A little effort, or none, depending on the day.

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Jathara Parivartanasana

1 min each side

Die liegende Drehung

Knees to one side, shoulders down.

A twist with the floor doing everything.

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Viparita Karani

3 min

Das Siegel der Umkehr

Legs up the wall.

Three minutes that most people keep long after the rest is gone.

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Savasana

3 min

Totenstellung

Flat, covered, done.

Three minutes. Every session in this program has ended here and that is the habit worth keeping.

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Phase 3 · Weeks 4 to 4

This practice is part of a program

It belongs to What Carries On, the third phase of the 4 Week Yoga Program for Cannabis Withdrawal. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Most days in week four, then as often as suits you. If sleep is still difficult after a month, that is common rather than a sign something has gone wrong, and it is worth mentioning to a doctor.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

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