Phase 1 · The First Ten Days

Part of the 4 Week Yoga Program for Cannabis Withdrawal

10 Minute Yoga Sequence for a Restless Moment

For an evening that will not settle, or three in the morning. Ten minutes and no equipment.

Restlessness and irritability are the two symptoms most likely to arrive without warning in the first fortnight, and they do not wait for a convenient time. This is the version for those moments: ten minutes, on a floor, no props needed beyond a wall. It is not a rescue technique and it will not remove a craving. What it does is give a body that cannot sit still something specific to do for ten minutes, which is often enough to change what happens next.

10 min · Level 1

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When it helps

When restlessness or irritability arrive, at any time of day or night. Ten minutes and a floor. 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.

Restlessness

Ten minutes of something to do. That is the honest description and it is more useful than it sounds.

Sleep

Works in the middle of the night as well as before bed, and the ending is the same either way.

Availability

Ten minutes, no props, no getting changed. Short enough to be possible on a bad night.

Ten minutes, wherever you are

Sit, move a bit, lie down. That is the whole thing.

Sukhasana

3 min

Easy Pose

Sit down on the floor or the edge of the bed. In for four, out for six, and keep going.

Three minutes of a longer out breath. Not a cure for anything, and it changes the next ten minutes.

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Hands and knees, rounding on the out breath.

Moving is better than lying there fighting it.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, eight rounds.

The other direction, and the front of the body opens after being curled up.

Learn more about Bitilasana

Setu Bandha Sarvangasana

45 sec, twice

Bridge Pose

On your back, hips lifting a little. Breathe throughout.

The one thing here with any effort in it, which is sometimes exactly what restlessness needs.

Learn more about Setu Bandha Sarvangasana

Viparita Karani

3 min

Legs Up the Wall

Legs up the wall, or up the headboard if you are in bed.

Three minutes with the legs raised. This is the part of the ten minutes that does the work.

Learn more about Viparita Karani

Savasana

1 min

Corpse Pose

Flat, and then either sleep or carry on with the evening.

A minute, and then stop. The point of this one is to end.

Learn more about Savasana

Phase 1 · Weeks 1 to 2

This practice is part of a program

It belongs to The First Ten Days, the first 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.

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Integration

Whenever it is needed, throughout the four weeks and afterwards. It stacks with the longer sessions rather than replacing them.

The teacher behind this sequence

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

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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