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Day 6 — Strength

Phase 2 · First day of plank

Edge Plank (phalakasana)
Theme word building
Pranayama Anulom-vilom — with kumbhaka, continuing from phase 1
Science hint "Plank loads the same shoulder pattern as downward dog — today we find the foundation."

Special notes

First day of plank. Aim for ~30 seconds. If the full version is too strong, knees-down variation is fine — note which in the notebook.

Sequence (60 minutes)

TimeSegmentDetail
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 — important before plank) → hip circles (8 each direction) → gentle belly contractions seated (5 slow exhale-holds) → cat–cow (8 rounds)
10:00–45:00 Asana practice See below
45:00–53:00 Pranayama Anulom-vilom — with kumbhaka; JANKI: confirm cycle count — suggest 12–14 rounds
53:00–58:00 Savasana JANKI: insert prayer text
58:00–60:00 Closing One breath together

Asana sequence

#PoseSanskritDetail
1 Butterfly Baddha konasana 6 breaths — settle, arrive
2 Cat–cow Marjari–bitilasana 6 rounds — wake the spine
3 Downward dog Adho mukha svanasana 6 breaths — heels toward floor, arms long; first appearance this phase
4 Plank Phalakasana ~30 seconds — edge: hold steady; wrists under shoulders, body one line; knees-down if needed
5 Child's pose Balasana 6 breaths — full counter after plank
6 Downward dog Adho mukha svanasana 5 breaths — note the shoulder difference after plank
7 Plank (second round) Phalakasana ~20 seconds — shorter second round; quality over duration
8 Child's pose Balasana 5 breaths
9 Seated forward fold Paschimottanasan 8 breaths — recovery fold; let the spine decompress
10 Ardha padmasana (both sides) Half lotus 5 breaths each side — maintain from phase 1
11 Bridge Setu bandhasan 6 breaths — counter for the spine
12 Butterfly Baddha konasana 5 breaths — close with something familiar

Janki's notebook prompt

Full plank or knees-down? How long did she hold comfortably before form broke?

Did the shoulders stack and hold, or did she sink into the upper back?