Special notes
First introduction of padmasana family. Introduce ardha padmasana (half lotus) only — full lotus is not today. If the hip is not ready, sit in sukhasana for pranayama and note in notebook. No forcing.
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 (8 each direction) → cat–cow (8 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Anulom-vilom — with kumbhaka; seated in ardha padmasana or sukhasana; JANKI: confirm cycle count — suggest 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 | 8 breaths — hip opening before any lotus work |
| 2 | Ardha padmasana (right leg) | Half lotus | 6 breaths — edge: new variation; watch for knee protest; cue hip rotation not knee rotation |
| 3 | Ardha padmasana (left leg) | Half lotus | 6 breaths — equal attention both sides |
| 4 | Child's pose | Balasana | 6 breaths — counter after hip work |
| 5 | Cat–cow | Marjari–bitilasana | 6 rounds |
| 6 | Cow hold | Bitilasana | 5 breaths |
| 7 | Seated forward fold | Paschimottanasan | 8 breaths — settle the spine after the hip work |
| 8 | Bridge | Setu bandhasan | 6 breaths |
| 9 | Supine twist | — | 5 breaths each side |
| 10 | Butterfly | Baddha konasana | 5 breaths — close the hip work |
Janki's notebook prompt
Could Shivangi place the foot onto the thigh in ardha padmasana, or did it rest lower on the calf? (This is the baseline for lotus readiness.)
Did the knee protest, or was the hip willing? Note which side felt more open.