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Day 7 — Strength

Phase 2 · First day of boat pose

Edge Boat pose (navasana)
Theme word holding
Pranayama Anulom-vilom — continuing; JANKI: confirm if kapalabhati enters today or day 8
Science hint "Boat fires the deep core — psoas and transverse abdominis — the same muscles that stabilize shirshasan."

Special notes

First day of boat pose. Knees-bent variation (ardha navasana) is the right starting point — watch for the lower back collapsing. If the spine rounds heavily, have her hold behind the knees.

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) → hip circles (8 each direction) → seated belly contractions (5 slow exhale-holds) → cat–cow (8 rounds)
10:00–45:00 Asana practice See below
45:00–53:00 Pranayama JANKI: confirm pranayama for day 7 — anulom-vilom continuing, or kapalabhati first entry
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
2 Cat–cow Marjari–bitilasana 6 rounds
3 Downward dog Adho mukha svanasana 6 breaths
4 Plank Phalakasana ~30 seconds — consolidate day 6; build on yesterday's baseline
5 Child's pose Balasana 5 breaths
6 Boat pose — knees bent Ardha navasana 5 breaths — edge: first time; spine long, hands at knees if needed; cue chest lifting not crunching
7 Child's pose Balasana 4 breaths — rest
8 Boat pose — second round Ardha navasana 5 breaths — same or slightly longer; note spine quality
9 Downward dog Adho mukha svanasana 5 breaths
10 Seated forward fold Paschimottanasan 8 breaths — counter for the hip flexors after boat
11 Ardha padmasana (both sides) Half lotus 5 breaths each side
12 Bridge Setu bandhasan 6 breaths
13 Butterfly Baddha konasana 5 breaths — close

Janki's notebook prompt

Could she hold ardha navasana with the spine reasonably long, or did the lower back collapse? Did she need hands behind the knees?

Note energy level after two rounds of boat — did she feel the abdomen firing or just the hip flexors?