Special notes
Mark this one in the notebook. Dolphin is the key runway toward shirshasan — the shoulder and forearm position learned here is identical to what headstand requires. If dolphin feels strong, shirshasan is close. Watch for neck tension; cue the weight forward onto the forearms.
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) → forearm stretches (4 each direction — prep for dolphin) → hip circles (8 each direction) → cat–cow (8 rounds) |
| 10:00–45:00 | Asana practice | See below |
| 45:00–53:00 | Pranayama | Kapalabhati — JANKI: confirm cycle count for day 9; suggest 1–2 rounds of 30 pumps; follow with anulom-vilom 8 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 | 6 breaths |
| 2 | Cat–cow | Marjari–bitilasana | 6 rounds |
| 3 | Downward dog | Adho mukha svanasana | 6 breaths — good shoulder prep before dolphin |
| 4 | Plank | Phalakasana | ~35 seconds — maintain phase-2 baseline |
| 5 | Child's pose | Balasana | 5 breaths |
| 6 | Dolphin pose | Ardha pincha mayurasana | 5 breaths — edge: first time; forearms on floor, hands clasped or flat; hips high, head between arms; weight forward not back; walk feet in if comfortable |
| 7 | Child's pose | Balasana | 6 breaths — full rest; shoulders will feel it |
| 8 | Dolphin — second round | Ardha pincha mayurasana | 5 breaths — note if the shoulder position settles |
| 9 | Child's pose | Balasana | 5 breaths |
| 10 | Boat pose | Ardha navasana | 6 breaths — consolidate day 8 |
| 11 | Crow — second attempt | Bakasana | 3–4 breaths exploration — build on day 8; any lift is a win |
| 12 | Child's pose | Balasana | 5 breaths |
| 13 | Seated forward fold | Paschimottanasan | 8 breaths |
| 14 | Ardha padmasana (both sides) | Half lotus | 4 breaths each side |
| 15 | Butterfly | Baddha konasana | 5 breaths — close |
Janki's notebook prompt
Note dolphin specifically: could she hold the forearm position without collapsing into the neck? This is the shirshasan readiness marker — record it honestly.
How does crow compare to day 8? Any progression in the lean or the lift?