Special notes
Day 1 — onboarding photos taken before practice begins. Reserve 15 min before class start: butterfly, paschimottanasan, sarvangasan attempt, shirshasan attempt — all four captured. Practice begins only after photos are done. The 60-min session template runs on its normal clock.
Sequence (60 minutes)
| Time | Segment | Detail |
|---|---|---|
| 0:00–2:00 | Gayatri Mantra | Sung together — let it land fully before moving |
| 2:00–10:00 | Sukshma vyayam | Neck rolls (4 each direction) → shoulder rolls (6 forward, 6 back) → wrist rotations (8 each) → ankle rotations (8 each) → cat–cow (8 rounds, slow breath) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Anulom-vilom — no kumbhaka; 1:1 inhale:exhale; JANKI: confirm cycle count — suggest 8–10 rounds to start |
| 53:00–58:00 | Savasana | JANKI: insert prayer text |
| 58:00–60:00 | Closing | One breath together — exhale, open eyes |
Asana sequence
| # | Pose | Sanskrit | Detail |
|---|---|---|---|
| 1 | Butterfly | Baddha konasana | 8 breaths — edge: hold longer, cue spine tall before any forward fold |
| 2 | Child's pose | Balasana | 6 breaths — settle |
| 3 | Cat–cow | Marjari–bitilasana | 6 rounds flowing, breath-led |
| 4 | Cow hold | Bitilasana | 5 breaths — hold the extension, feel the length |
| 5 | Child's pose | Balasana | 4 breaths — reset |
| 6 | Seated forward fold | Paschimottanasan | 8 breaths — strap if needed; hinge from hip crease, not waist |
| 7 | Bridge | Setu bandhasan | 6 breaths — feet hip-width, press through heels |
| 8 | Supine knees-to-chest | — | 4 breaths each side — simple counter |
| 9 | Butterfly | Baddha konasana | 6 breaths — return, note if already different from the first round |
Janki's notebook prompt
Where did Shivangi's butterfly knees sit — how high off the floor? (This is the day-1 baseline for the day-20 comparison.)
Did she need the strap for paschimottanasan? Spine long or rounded from the lumbar?