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Day 15 — Lift

Phase 3 · End of phase — two paths based on readiness

Edge Wall shirshasan — longer hold; OR matsyendrasan + setu bandhasan if shirshasan needs more preparation JANKI: decide on the day based on day 14 notebook entry
Theme word suspended
Pranayama Bhramari — fourth session JANKI: confirm cycle count — suggest 8–10 rounds; this is now the established pre-savasana calm
Science hint "Stillness in an inversion is a nervous system event — the body learning to trust the unfamiliar."
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 →

Day 15 forks into two paths based on the previous days' readiness. Janki determines the path before class begins.

Special notes

Day 15 — end of phase 3. Shivangi writes her end-of-phase reflection after class (one thing I noticed this phase). Remind her once, briefly, before savasana. Two paths today based on Janki's judgment from day 14:

  • Path A (shirshasan progressing): Longer wall hold — aim for 5–8 breaths with feet at or near the wall; still wall-supported; still knees-up variation if straight legs aren't available yet.
  • Path B (shirshasan needs more runway): Skip wall shirshasan; go deeper into matsyendrasan and setu bandhasan instead; sarvangasan + halasana still present; dolphin still present; make a calm note in the notebook.

Both paths are complete. There is no falling behind.

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 Path A or Path B below
45:00–53:00 Pranayama Bhramari — JANKI: confirm cycle count — suggest 8–10 rounds; follow with anulom-vilom 6 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

Path A — Continue (if shirshasan and dolphin are stable)

Asana sequence — Path A

#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 committed
7 Child's pose Balasana 6 breaths
8 Dolphin pose — round 2 Ardha pincha mayurasana 6 breaths — walk feet in; note stability
9 Child's pose Balasana 5 breaths
10 Wall shirshasan (edge) Salamba shirshasan (wall) 5–8 breaths — longer hold than day 14; knees up or legs extended toward wall if available; wall-supported only; come down slowly
11 Child's pose Balasana 6 full breaths — mandatory
12 Wall shirshasan — round 2 Salamba shirshasan (wall) 5–8 breaths — second hold; note any difference in steadiness from round 1
13 Child's pose Balasana 6 breaths
14 Sarvangasan Salamba sarvangasana 10 breaths
15 Halasana Halasana 8 breaths
16 Setu bandhasan Setu bandhasana 6 breaths
17 Bow pose Dhanurasana 5 breaths
18 Matsyendrasan (right + left) Ardha matsyendrasana 5 breaths each side
19 Seated forward fold Paschimottanasan 8 breaths
20 Butterfly Baddha konasana 5 breaths — close phase 3

Path B — Substitute (if readiness is uncertain)

Asana sequence — Path B

#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; hold longer; the shoulder work is the day's inversion
7 Child's pose Balasana 6 breaths
8 Dolphin pose — round 2 Ardha pincha mayurasana 8 breaths — walk feet in; note if one foot lifts cleanly
9 Child's pose Balasana 5 breaths
10 Sarvangasan Salamba sarvangasana 12 breaths — slightly longer hold; confidence building
11 Halasana Halasana 10 breaths (edge) — deeper counter; spine fully elongated
12 Setu bandhasan Setu bandhasana 8 breaths — open the front body
13 Matsyendrasan (right) Ardha matsyendrasana 8 breaths (edge) — deeper twist; go from the base
14 Matsyendrasan (left) Ardha matsyendrasana 8 breaths
15 Bow pose Dhanurasana 5 breaths
16 Child's pose Balasana 6 breaths
17 Seated forward fold Paschimottanasan 8 breaths
18 Boat pose Ardha navasana 5 breaths — core check before phase ends
19 Butterfly Baddha konasana 5 breaths — close phase 3

Janki's notebook prompt

One honest phase-3 reading: where is the body now compared to day 11? Name the specific change — shoulders, neck, inversions, breath.

Wall shirshasan (if attempted): is the forearm dome reliable? That single answer defines phase 4's opening.