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Day 8 — Strength

Phase 2 · Kapalabhati enters; first crow attempt

Edge Boat pose (navasana) — held longer
Theme word rooted
Pranayama Kapalabhati — first entry JANKI: confirm day 8 for kapalabhati
Science hint "Kapalabhati generates heat from the inside — the exhale fires the same core that holds boat pose."

Special notes

Kapalabhati enters today — go gently. Short round, slow rhythm. Also: first crow attempt — knees on arms only, no expectation of lift. Introduce it lightly after the main sequence.

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 (6 exhale-holds, slightly stronger) → cat–cow (8 rounds)
10:00–45:00 Asana practice See below
45:00–53:00 Pranayama Kapalabhati — JANKI: confirm cycle count for first session; suggest 1 round of 20–30 pumps, slow rhythm, then finish with anulom-vilom 8 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
2 Cat–cow Marjari–bitilasana 6 rounds
3 Downward dog Adho mukha svanasana 6 breaths
4 Plank Phalakasana ~35 seconds — small progression on day 6; note if steadier
5 Child's pose Balasana 5 breaths
6 Boat pose — knees bent Ardha navasana 6 breaths — edge: held longer than day 7; spine long, chest lifted
7 Child's pose Balasana 4 breaths
8 Boat pose — second round Ardha navasana 6 breaths — abdomen engaged; note if it feels steadier than yesterday
9 Eagle pose (right arm/leg) Garudasana 5 breaths — first appearance; arms wrapped at chest height, slow balance
10 Eagle pose (left arm/leg) Garudasana 5 breaths — equal both sides
11 Crow — first attempt Bakasana 3–4 breaths exploration — knees on arms, lean forward; no expectation of lift; hands on blocks if helpful
12 Child's pose Balasana 6 breaths — full rest after crow attempt
13 Seated forward fold Paschimottanasan 8 breaths
14 Butterfly Baddha konasana 5 breaths — close

Janki's notebook prompt

Boat steadier today — abdomen engaged? Compare to day 7.

First crow attempt: did knees reach the arms? Any lift, even a wobble? Energy at end of class.