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Day 14 — Lift

Phase 3 · First wall shirshasan attempt

Edge Wall shirshasan — first attempt (knees up briefly)
Theme word sky
Pranayama Bhramari — third session JANKI: confirm cycle count — suggest 7–8 rounds
Science hint "The weight in shirshasan rests on the forearms and crown — not on the neck. If the neck is working hard, the forearms are not working enough."
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 →

Wall Shirshasan — First Attempt

Only proceed if day 13 rabbit pose showed no neck discomfort and dolphin is stable.

Setup: forearms on floor, hands interlaced, crown of head placed in the cup of the hands, elbows shoulder-width. Walk feet in. Knees bend; one or both knees float up toward the chest briefly — 2–3 breaths only. No expectation of straight legs. Come down slowly; rest in child's pose for 6 full breaths.

This is orientation, not achievement. If Shivangi shows any strain in the neck, come down and substitute sarvangasan.

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) → 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 cycle count; 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 — runway: forearms fully rooted; this must feel stable before shirshasan is attempted
7 Child's pose Balasana 6 breaths
8 Dolphin pose — round 2 Ardha pincha mayurasana 6 breaths — feet walk in; test one leg lift briefly
9 Child's pose Balasana 5 breaths
10 Wall shirshasan — attempt 1 Salamba shirshasan (wall) Forearms on floor; crown in hand-cup; walk feet in; one or both knees float up 2–3 breaths only; wall is 30 cm behind the feet; come down slowly
11 Child's pose Balasana 6 full breaths — mandatory full rest after inversion
12 Wall shirshasan — attempt 2 (if attempt 1 was clean) Salamba shirshasan (wall) Same setup; 2–3 breaths again; no pushing for longer; quality of position over duration
13 Child's pose Balasana 6 breaths
14 Sarvangasan Salamba sarvangasana 10 breaths — consolidating; shoulders confident now
15 Halasana Halasana 8 breaths
16 Setu bandhasan Setu bandhasana 6 breaths — counter
17 Matsyendrasan (right + left) Ardha matsyendrasana 5 breaths each side
18 Seated forward fold Paschimottanasan 8 breaths
19 Butterfly Baddha konasana 5 breaths — close

Janki's notebook prompt

Wall shirshasan: did the forearm base hold, or did weight drift to the neck? Even 2 breaths with the shoulders working is success — record it exactly.

After coming down from shirshasan, how was the face? Flushed, calm, bright? Note the after-state — it tells more than the pose itself.