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Day 13 — Lift

Phase 3 · Shirshasan runway — dolphin, rabbit gate, wall walks

Edge Dolphin pose — longer hold + wall walk (shirshasan runway)
Theme word upside-down
Pranayama Bhramari — second session; slightly longer JANKI: confirm cycle count
Science hint "The forearm and shoulder pattern in dolphin is identical to what shirshasan requires — every second here is direct preparation."
Inversion Phase — Confirm Before Practice

Before starting today's inversions, confirm Shivangi has none of these conditions: high BP, glaucoma, neck/cervical injury, recent eye/ear/dental surgery, vertigo, heart disease, untreated migraines. Skip inversions during menstruation or pregnancy. If any apply, substitute setu bandhasan and dolphin. Full safety conversation →

Special notes

Day 13 is the runway day for shirshasan. No wall shirshasan yet — the preparation is the work. After the main dolphin hold, introduce two new elements: (1) rabbit pose (sasangasana) — top of the head lightly on the mat, hands clasped behind the back; this is the neck check: if there is any discomfort, note it and adjust day 14; (2) wall walks — stand facing the wall, hands on the wall, walk hands down and feet in until the body forms an inverted V at the wall. Both elements are orientation: getting Shivangi's body comfortable with the direction of inversion before weight goes onto the head.

Sequence (60 minutes)

TimeSegmentDetail
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 — longer today) → hip circles (8 each direction) → cat–cow (8 rounds)
10:00–45:00 Asana practice See below
45:00–53:00 Pranayama Bhramari — JANKI: confirm — suggest 6–7 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

#PoseSanskritDetail
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 — round 1 Ardha pincha mayurasana 8 breaths (edge) — hold and breathe; forearms rooted; feel the shoulder dome building; no need to walk feet in yet
7 Child's pose Balasana 6 breaths
8 Dolphin pose — round 2 Ardha pincha mayurasana 6 breaths — walk feet in 3–4 steps if comfortable; hips toward ceiling; note if one foot can lift briefly
9 Child's pose Balasana 5 breaths
10 Rabbit pose Sasangasana 5 breaths — top of head lightly on mat; hands clasped at low back; hips lifted; this is the neck orientation check — if any discomfort or pressure, note it immediately
11 Child's pose Balasana 5 breaths — decompress neck
12 Wall walks (prep drill — not a pose) — Stand facing wall, hands on wall at shoulder height; walk hands down, feet in — find the inverted-V shape; 4–5 breaths; orientation exercise, not a hold
13 Sarvangasan Salamba sarvangasana 10 breaths — consolidating; shoulders settled, neck free
14 Halasana Halasana 8 breaths
15 Setu bandhasan Setu bandhasana 6 breaths
16 Bow pose Dhanurasana 5 breaths
17 Child's pose Balasana 6 breaths
18 Seated forward fold Paschimottanasan 8 breaths
19 Butterfly Baddha konasana 5 breaths — close

NOTE — Rabbit pose gate: If the rabbit pose causes any neck pressure or sensation, this gate fails — Day 14 substitutes wall walks/dolphin instead of attempting wall shirshasan. Record the result in the notebook immediately after class.

Janki's notebook prompt

Rabbit pose: any neck pressure or sensation? This determines whether day 14 attempts wall shirshasan. Record the honest answer.

Dolphin round 2: did one foot lift? How long did the shoulder dome hold before collapsing? This is the readiness indicator — note it.