Special notes
Gate 1 — Free shirshasan balance (rows 12 / 12a):
Attempt only if Shivangi has held wall shirshasan for 30+ seconds with legs straight and forearm base quiet and unhurried across multiple sessions. If yes: move the mat one foot from the wall; try one clean exit from the wall for 2–3 breaths only. If uncertain: wall-supported as always. Do not attempt free balance if the wall hold still needs any significant forearm correction.
Gate 2 — Shirshasan-padm (rows 14 / 14a):
Attempt only if both conditions are met: (a) the lotus gate from day 18 passed without knee discomfort, AND (b) free or wall shirshasan is completely stable. Cross the legs into lotus from within the established inversion — 2–3 breaths only; come down as entered. If either condition is not met: regular shirshasan, no variation.
Both variations are aspirational, not obligatory. Janki's judgment is final.
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) → padmasana seated check (30 seconds — gate for shirshasan-padm today) → cat–cow (6 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Bhramari — JANKI: confirm cycle count — suggest 8–10 rounds; then anulom-vilom 8 rounds |
| 53:00–58:00 | Savasana | JANKI: insert prayer text |
| 58:00–60:00 | Closing | One breath together |
Asana sequence
Rows 12/12a and rows 14/14a are conditional pairs — only one from each pair applies. Row 16 also has a conditional note.
| # | Pose | Sanskrit | Detail |
|---|---|---|---|
| 1 | Butterfly | Baddha konasana | 6 breaths |
| 2 | Padmasana / ardha padmasana | Padmasana | 8 breaths — both sides; note ease vs. day 18 |
| 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 — round 1 | Ardha pincha mayurasana | 8 breaths — runway; unhurried |
| 8 | Child's pose | Balasana | 5 breaths |
| 9 | Dolphin pose — round 2 | Ardha pincha mayurasana | 6 breaths — feet walk in; feel the dome before proceeding |
| 10 | Child's pose | Balasana | 5 breaths |
| 11 | Wall shirshasan — establish | Salamba shirshasan (wall) | 10 breaths — clean, unhurried; wall as reassurance |
| 12 | Free balance attempt | Salamba shirshasan | (IF GATE 1 PASSES) 2–3 breaths away from wall — mat one foot from wall; body upright; come down slowly if any wavering; no heroics |
| 12a | Wall shirshasan — round 2 | Salamba shirshasan (wall) | (IF GATE 1 FAILS) 8 breaths — second wall hold; identical quality |
| 13 | Child's pose | Balasana | 6 full breaths — mandatory |
| 14 | Shirshasan-padm | Shirshasan (padm) | (IF BOTH GATES PASS) 2–3 breaths — cross into lotus from stable inversion; Janki watches closely; come down the same way |
| 14a | Child's pose | Balasana | (IF GATES NOT PASSED) Rest; no variation |
| 15 | Sarvangasan | Salamba sarvangasana | 10 breaths |
| 16 | Sarvangasan-padm (if day-18 gate opened) | Salamba sarvangasana (padm) | 4–6 breaths — consolidate yesterday's opening if it was clean; skip if day-18 gate did not pass |
| 17 | Halasana | Halasana | 8 breaths |
| 18 | Setu bandhasan | Setu bandhasana | 6 breaths |
| 19 | Akarna dhanurasan (right + left) | Akarna dhanurasana | 6 breaths each side |
| 20 | Bow pose | Dhanurasana | 5 breaths |
| 21 | Matsyendrasan (right + left) | Ardha matsyendrasana | 5 breaths each side |
| 22 | Boat pose | Ardha navasana | 5 breaths |
| 23 | Paschimottanasan | Paschimottanasana | 8 breaths |
| 24 | Butterfly | Baddha konasana | 5 breaths — close |
Janki's notebook prompt
Free balance: if attempted — describe the quality exactly. Did the body go quiet or did it grip? One honest sentence.
Tomorrow is day 20. Does the completion gift card need any last detail from today's session? Add it to the handwritten note tonight.