Special notes
JANKI: if introducing kumbhaka today, demonstrate clearly and watch for strain. Skip if breath feels forced.
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) → ankle rotations (8 each) → cat–cow (10 rounds — longer today, full spinal wake-up) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Anulom-vilom — with light kumbhaka if Shivangi is ready; JANKI: confirm cycle count — suggest 10–12 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 | 10 rounds — slow, breath fully leads movement |
| 3 | Cow hold | Bitilasana | 8 breaths — edge: hold the extension; cue tailbone lifting, chest forward, soft neck |
| 4 | Child's pose | Balasana | 6 breaths — counter after backbend |
| 5 | Seated forward fold | Paschimottanasan | 8 breaths — less of the focus today; let it be gentle |
| 6 | Butterfly | Baddha konasana | 6 breaths — with forward fold if hips allow |
| 7 | Bridge | Setu bandhasan | 6 breaths |
| 8 | Supine twist | — | 5 breaths each side |
| 9 | Knees-to-chest | — | 4 breaths — full release before savasana |
Janki's notebook prompt
Did Shivangi find the cow extension in her thoracic spine, or did it stay in the lumbar? Watch for neck cranking on the hold.
Note quality of the breath today — is she beginning to breathe into the practice or still holding her breath in effort?