Special notes
Bhramari enters today — go gently. 3–5 rounds to start, eyes closed, ears plugged with thumbs if Shivangi is comfortable. Halasana is today's edge: more time, deeper release of the back. Sarvangasan consolidates yesterday's introduction. Matsyendrasan enters for the first time as a spinal counter after inversions.
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 twists gentle (4 each side — matsyendrasan prep) → cat–cow (6 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Bhramari — JANKI: confirm cycle count — suggest 5 rounds; follow with anulom-vilom 6 rounds |
| 53:00–58:00 | Savasana | JANKI: insert prayer text |
| 58:00–60:00 | Closing | One breath together |
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 |
| 5 | Child's pose | Balasana | 5 breaths |
| 6 | Dolphin pose | Ardha pincha mayurasana | 8 breaths — runway; note if steadier than day 11; cue weight into forearms, not neck |
| 7 | Child's pose | Balasana | 5 breaths |
| 8 | Sarvangasan | Salamba sarvangasana | 10 breaths — consolidating day 11; note if shoulder base feels more settled |
| 9 | Halasana | Halasana | 8–10 breaths (edge) — held longer than yesterday; feet relax toward floor; back body long; eyes soft; if any neck sensation, come up slowly |
| 10 | Setu bandhasan | Setu bandhasana | 6 breaths — counter; pause before moving into twist |
| 11 | Matsyendrasan (right) | Ardha matsyendrasana | 6 breaths — first appearance; first a gentle version: sit tall, one knee folded; twist from the base of the spine upward; no forcing |
| 12 | Matsyendrasan (left) | Ardha matsyendrasana | 6 breaths — equal both sides |
| 13 | Bow pose | Dhanurasana | 5 breaths — slightly more time than day 11 |
| 14 | Child's pose | Balasana | 6 breaths |
| 15 | Seated forward fold | Paschimottanasan | 8 breaths |
| 16 | Butterfly | Baddha konasana | 5 breaths — close |
Janki's notebook prompt
Halasana: did the feet reach the floor or float? Did she soften into the pose or hold her breath? Record honestly — it maps the spine's current opening.
Bhramari: first impression — did the humming come easily? Did the face and jaw soften during the practice?