Special notes
Day 5 — end of phase 1. Shivangi writes her end-of-phase reflection in the workbook after class (one thing I noticed this phase). Remind her once, briefly, before savasana. Also: prompt Shivangi's workbook review — she should see the grid filling.
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 (10 rounds — unhurried, full phase-1 warm-up) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Anulom-vilom — with kumbhaka; JANKI: confirm cycle count — suggest 14–15 rounds; fuller hold than days 1–4 |
| 53:00–58:00 | Savasana | JANKI: insert prayer text |
| 58:00–60:00 | Closing | One breath together — then remind Shivangi of end-of-phase workbook sentence |
Asana sequence
| # | Pose | Sanskrit | Detail |
|---|---|---|---|
| 1 | Butterfly | Baddha konasana | 10 breaths — edge: held longest of the phase; let the full weight of the knees settle |
| 2 | Butterfly with fold | Baddha konasana | 6 breaths — fold forward from the hip crease; compare to day 1 |
| 3 | Child's pose | Balasana | 5 breaths |
| 4 | Cat–cow | Marjari–bitilasana | 8 rounds |
| 5 | Cow hold | Bitilasana | 6 breaths — spine long, tailbone lifted |
| 6 | Ardha padmasana (both sides) | Half lotus | 5 breaths each side — consolidate what day 4 introduced |
| 7 | Seated forward fold | Paschimottanasan | 10 breaths — long hold; surrender |
| 8 | Bridge | Setu bandhasan | 6 breaths |
| 9 | Supine twist | — | 5 breaths each side |
| 10 | Butterfly | Baddha konasana | 4 breaths — final closing; notice quietly |
Janki's notebook prompt
Compare butterfly today to day 1: how much did the knees drop? Write the honest difference — this feeds the completion gift.
What is Shivangi's overall tone at the end of phase 1 — settled, tentative, energized? One word is enough.