Special notes
Full sequence day — all major phase-1 and phase-2 poses appear, plus akarna dhanurasan as the new edge. Wall shirshasan continues from phase 3; hold for 8–10 breaths if phase-3 exit was strong. If day-15 notebook showed Phase B (shirshasan still building), keep the wall hold at 5–8 breaths and note stability honestly.
Akarna dhanurasan: seated on the mat, one leg extended, the other bent with the foot drawn to the ear — start with a gentle version using a strap around the foot if the hip does not yet rotate fully. Rotate from the hip, not the knee.
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 hip opener circles (6 each side — akarna prep) → cat–cow (6 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Kapalabhati — JANKI: confirm cycle count; follow with anulom-vilom 8 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 — hips open, spine tall |
| 2 | Cat–cow | Marjari–bitilasana | 6 rounds — spine warm |
| 3 | Downward dog | Adho mukha svanasana | 6 breaths — shoulder prep |
| 4 | Plank | Phalakasana | ~40 seconds — core baseline |
| 5 | Child's pose | Balasana | 5 breaths |
| 6 | Dolphin pose — round 1 | Ardha pincha mayurasana | 8 breaths — runway; forearms rooted |
| 7 | Child's pose | Balasana | 5 breaths |
| 8 | Dolphin pose — round 2 | Ardha pincha mayurasana | 6 breaths — feet walk in; feel the dome |
| 9 | Child's pose | Balasana | 5 breaths |
| 10 | Wall shirshasan | Salamba shirshasan (wall) | 8–10 breaths — wall-supported; legs extended or knees up per readiness; come down slowly |
| 11 | Child's pose | Balasana | 6 full breaths — mandatory |
| 12 | Sarvangasan | Salamba sarvangasana | 10 breaths — shoulders confident; neck free |
| 13 | Halasana | Halasana | 8 breaths — counter; spine long |
| 14 | Setu bandhasan | Setu bandhasana | 6 breaths — gentle backbend counter |
| 15 | Akarna dhanurasan (right) | Akarna dhanurasana | 5 breaths (edge) — seated; left leg extended; right foot drawn toward right ear; strap if needed; rotate from the hip, not the knee |
| 16 | Akarna dhanurasan (left) | Akarna dhanurasana | 5 breaths — equal both sides |
| 17 | Paschimottanasan | Paschimottanasana | 8 breaths — release after the rotation |
| 18 | Matsyendrasan (right + left) | Ardha matsyendrasana | 5 breaths each side |
| 19 | Bow pose | Dhanurasana | 5 breaths — front body open |
| 20 | Child's pose | Balasana | 5 breaths — full rest |
| 21 | Boat pose | Ardha navasana | 5 breaths — core arrives |
| 22 | Butterfly | Baddha konasana | 5 breaths — close |
Janki's notebook prompt
Akarna dhanurasan: which hip rotated freely, which resisted? Did she need the strap — note it; informs whether day 17 goes deeper.
Wall shirshasan: is the forearm dome holding without cue, or does she still need reminding? That answer defines how close free balance is.