Special notes
Day 10 — end of phase 2. Shivangi writes her end-of-phase reflection after class (one thing I noticed this phase). Remind her once, briefly, before savasana. Crow is today's edge — more intentional attempt than days 8 and 9. Eagle appears again; note any improvement in balance. Also: end-of-phase workbook prompt.
Sequence (60 minutes)
| Time | Segment | Detail |
|---|---|---|
| 0:00–2:00 | Gayatri Mantra | Sung together |
| 2:00–10:00 | Sukshma vyayam | Neck rolls (4 each direction) → shoulder rolls (6 forward, 6 back) → wrist rotations (8 each) → forearm stretches (4 each direction) → hip circles (8 each direction) → seated belly contractions (6 exhale-holds) → cat–cow (8 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Kapalabhati — JANKI: confirm cycle count for day 10; suggest 2 rounds of 30 pumps; follow with anulom-vilom 8 rounds |
| 53:00–58:00 | Savasana | JANKI: insert prayer text |
| 58:00–60:00 | Closing | One breath together — then remind Shivangi of end-of-phase workbook sentence |
Asana sequence
| # | Pose | Sanskrit | Detail |
|---|---|---|---|
| 1 | Butterfly | Baddha konasana | 6 breaths |
| 2 | Cat–cow | Marjari–bitilasana | 6 rounds |
| 3 | Downward dog | Adho mukha svanasana | 6 breaths |
| 4 | Plank | Phalakasana | ~40 seconds — small progression; note if this now feels like baseline |
| 5 | Child's pose | Balasana | 5 breaths |
| 6 | Dolphin pose | Ardha pincha mayurasana | 6 breaths — consolidate day 9; note if steadier |
| 7 | Child's pose | Balasana | 5 breaths |
| 8 | Boat pose | Ardha navasana | 6 breaths — steady hold; observe if abdomen is now reliably engaged |
| 9 | Eagle pose (right arm/leg) | Garudasana | 6 breaths — note balance improvement since day 8 |
| 10 | Eagle pose (left arm/leg) | Garudasana | 6 breaths |
| 11 | Crow — intentional attempt | Bakasana | 4–5 breaths (edge) — more time here; try shifting weight fully forward; even one foot lifting briefly counts — note quietly |
| 12 | Child's pose | Balasana | 6 breaths — rest fully |
| 13 | Seated forward fold | Paschimottanasan | 8 breaths |
| 14 | Ardha padmasana (both sides) | Half lotus | 4 breaths each side |
| 15 | Butterfly | Baddha konasana | 5 breaths — close phase 2 |
Janki's notebook prompt
Crow: any lift today? Even a wobble or a moment of float — record it exactly.
Overall phase-2 reading: arms noticeably stronger? Core firing? One honest sentence on where Shivangi is before phase 3 begins.