Special notes
—
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) → hip circles standing (8 each direction) → cat–cow (8 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Anulom-vilom — JANKI: confirm cycle count — suggest 10 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 — warm into the hips before folding |
| 2 | Cat–cow | Marjari–bitilasana | 8 rounds — unhurried |
| 3 | Child's pose | Balasana | 5 breaths |
| 4 | Seated forward fold | Paschimottanasan | 10 breaths — edge: hold longer; strap if needed; cue surrender on each exhale |
| 5 | Seated forward fold (second round) | Paschimottanasan | 8 breaths — come out on inhale, check if spine is longer |
| 6 | Cow pose | Bitilasana | 5 breaths — light counter for the spine |
| 7 | Child's pose | Balasana | 4 breaths |
| 8 | Bridge | Setu bandhasan | 6 breaths — feet hip-width, press through heels |
| 9 | Supine twist | — | 5 breaths each side — knees together, arms wide |
| 10 | Butterfly | Baddha konasana | 5 breaths — closing return |
Janki's notebook prompt
Did the fold deepen in the second paschimottanasan round? Even a few millimeters is the answer.
Quality of her settling — is she still arriving midway through, or did the session feel contained from the start?