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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When it helps

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

Easy Pose

Sitting, in for four and out for six.

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

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Rounding on the out breath.

The warm up in its entirety.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, eight rounds.

And the other direction.

Learn more about Bitilasana

Bharadvajasana 1

1 min each side

Bharadvaja's Twist

A seated twist, gentle.

The one movement that takes a bit of attention.

Learn more about Bharadvajasana 1

Setu Bandha Sarvangasana

1 min, twice

Bridge Pose

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

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

Learn more about Setu Bandha Sarvangasana

Jathara Parivartanasana

1 min each side

Reclining Belly Twist

Knees to one side, shoulders down.

A twist with the floor doing everything.

Learn more about Jathara Parivartanasana

Viparita Karani

3 min

Legs Up the Wall

Legs up the wall.

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

Learn more about Viparita Karani

Savasana

3 min

Corpse Pose

Flat, covered, done.

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

Learn more about Savasana

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.

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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.

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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