Ashtanga Yoga — 90-second ritual

Ashtanga Yoga: the 90-second routine

Ujjayi breath — ocean breath — is the engine of Ashtanga practice.

1 · Arrive — 30 seconds

Breathe with Zineb: Inhale 5s · hold 2s · exhale 5s · hold 2s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.

2 · Visualize — 45 seconds

1. Picture ashtanga yoga. Feel your feet on the ground and your spine long.
2. Scan from head to toes. Wherever there is tension, exhale into it.
3. See your body moving with ease and good form.
4. If discomfort shows up, you breathe and adjust — no force.
5. See yourself afterwards: lighter, warmer, more awake.

3 · Anchor — 15 seconds

Roll your shoulders back once. Say quietly: “Light.” Use the same gesture later in the day with one long exhale.

Why it works

Mental rehearsal engages many of the same brain networks as the real action, and a long exhale shifts the body toward its calming, parasympathetic side. AHΞHA combines both into one short, repeatable ritual. It is a preparation and relaxation tool — not a medical treatment.