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Day 18 — Integration

Phase 4 · Sarvangasan-padm — conditional first attempt

Edge Sarvangasan-padm — conditional first attempt (see special notes)
Theme word flowing
Pranayama All three woven — kapalabhati to open, bhramari after inversions, anulom-vilom to close JANKI: confirm cycle counts
Science hint "In lotus shoulder stand, the pelvis and thoracic spine are in dialogue — the hip rotation that began in butterfly now holds an inversion."
Inversion Phase — Confirm Before Practice

Before 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. Full safety conversation →

Special notes

Sarvangasan-padm Gate — Ask Before Class Begins

Attempt only if Shivangi can hold padmasana (full lotus) for 30 seconds without strain or discomfort in the knees. Ask at the start of class before anything else. The padmasana check is also built into the sukshma vyayam (see row 6 of warm-up).

  • Gate PASSES: attempt sarvangasan-padm after the regular sarvangasan is stable (sequence row 12).
  • Gate FAILS (or Janki has any doubt): regular sarvangasan only — row 12a applies. No variation. This is not a failure — lotus-in-inversion requires time.

Janki's judgment is final. The same padmasana gate governs day 19's shirshasan-padm — record the result in the notebook immediately after class.

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) → padmasana seated check (hold 30 seconds — gate for sarvangasan-padm today) → cat–cow (6 rounds)
10:00–45:00 Asana practice See below
45:00–53:00 Pranayama Kapalabhati — JANKI: confirm cycle count; then bhramari 5 rounds; then anulom-vilom 6 rounds
53:00–58:00 Savasana JANKI: insert prayer text
58:00–60:00 Closing One breath together

Asana sequence

Rows 12 and 12a are a conditional pair — only one applies depending on whether the padmasana gate passed.

#PoseSanskritDetail
1 Butterfly Baddha konasana 6 breaths
2 Padmasana / ardha padmasana Padmasana 8 breaths — seated; both sides; feel the hip
3 Cat–cow Marjari–bitilasana 6 rounds
4 Downward dog Adho mukha svanasana 6 breaths
5 Plank Phalakasana ~40 seconds
6 Child's pose Balasana 5 breaths
7 Dolphin pose Ardha pincha mayurasana 8 breaths — runway
8 Child's pose Balasana 5 breaths
9 Wall shirshasan Salamba shirshasan (wall) 8–10 breaths — consistent; wall as reassurance
10 Child's pose Balasana 6 full breaths
11 Sarvangasan (regular) Salamba sarvangasana 10 breaths — establish the base; shoulders settled, neck free
12 Sarvangasan-padm Salamba sarvangasana (padm) (IF GATE PASSES) 4–6 breaths — from the established sarvangasan, cross legs into lotus; if any knee discomfort, uncross immediately; Janki to watch closely; come down the same way entered
12a Sarvangasan continue Salamba sarvangasana (IF GATE FAILS) 4 more breaths — simply stay longer; no lotus
13 Halasana Halasana 8 breaths — counter after inversions
14 Setu bandhasan Setu bandhasana 6 breaths
15 Akarna dhanurasan (right + left) Akarna dhanurasana 6 breaths each side
16 Bow pose Dhanurasana 5 breaths
17 Matsyendrasan (right + left) Ardha matsyendrasana 5 breaths each side
18 Boat pose Ardha navasana 5 breaths
19 Paschimottanasan Paschimottanasana 8 breaths
20 Butterfly Baddha konasana 5 breaths — close

Janki's notebook prompt

Padmasana gate: did it open today? Record honestly — knee ease, hip angle, any tension. This is the same gate for day 19 (shirshasan-padm).

Sarvangasan-padm (if attempted): did the lotus cross cleanly, or was there knee pressure? Note exactly — one or two words per observation is enough.