Manas is an object, the visible “tip of the iceberg of chitta.” Mental vrttis refer to external objects. Mano vrtti nirodha is the gateway to chitta vrtti nirodha.
Japa is a form of dhyana that everyone can do to nourish the subtle body. Manas is the “tip of the iceberg of chitta.” Dreamless sleep restrains manas (mind) but not the chitta vrttis.
Mental clarity requires sensitivity in asana & pranayama. Adhyatmika sadhana (practice pertaining to Self) ascertains the known, knowing, & knower as objects of knowledge.
Viparita Karani is not just an anti-anxiety pose, but an act of meditation, dhyana… the key practice that leads to samadhi.