Special notes
No new poses today. The edge is the arc itself — everything flowing without hesitation or explanation. Akarna dhanurasan consolidates from day 16; go a little deeper on the hip that opened more easily.
Wall shirshasan: if day 16 showed a strong, unhurried hold of 8+ breaths, begin exploring straightening the legs away from the wall — not free balance, but less wall dependence. Note the quality of transition between poses in the notebook: is Shivangi anticipating the next pose or waiting for instruction?
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) → cat–cow (8 rounds — flowing, breath-paced) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Bhramari — JANKI: confirm cycle count — suggest 8 rounds; 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 |
| 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 | Eagle pose (right + left) | Garudasana | 5 breaths each side — balance and shoulder wrap |
| 7 | Crow pose | Bakasana | 3–5 breaths — brief; note if it arrives easily now |
| 8 | Child's pose | Balasana | 5 breaths |
| 9 | Dolphin pose — round 1 | Ardha pincha mayurasana | 8 breaths — runway |
| 10 | Child's pose | Balasana | 5 breaths |
| 11 | Wall shirshasan | Salamba shirshasan (wall) | 10 breaths — explore legs straighter; wall 30 cm behind, used as reassurance not support |
| 12 | Child's pose | Balasana | 6 full breaths |
| 13 | Sarvangasan | Salamba sarvangasana | 10 breaths — settled, eyes soft |
| 14 | Halasana | Halasana | 8 breaths |
| 15 | Setu bandhasan | Setu bandhasana | 6 breaths |
| 16 | Akarna dhanurasan (right + left) | Akarna dhanurasana | 6 breaths each side — deeper than day 16; strap only if genuinely needed |
| 17 | Bow pose | Dhanurasana | 5 breaths |
| 18 | Matsyendrasan (right + left) | Ardha matsyendrasana | 6 breaths each side |
| 19 | Boat pose | Ardha navasana | 6 breaths — core solid |
| 20 | Paschimottanasan | Paschimottanasana | 8 breaths |
| 21 | Butterfly | Baddha konasana | 5 breaths — close |
Janki's notebook prompt
Did the sequence flow today, or did it still feel like separate poses? Any moments of unbroken continuity — name them.
Wall shirshasan with less wall contact: what changed? Did the forearm base grow quieter (good) or more effortful (build more)?