Days 11–15 turn the world upside-down. Shivangi has spent ten days building the ground — opening the hips, firing the core, loading the arms. Now that ground lifts her. The felt character of this phase is disorientation becoming orientation: the first time sarvangasan reverses the blood, the first time the feet go up the wall in shirshasan prep, the bow arches the front body open. None of this is familiar yet — and that unfamiliarity is the teaching. Dolphin is present every single day as the runway: it is the pose that teaches the body what inversions require without any cervical risk. Without a solid dolphin, the wall shirshasan on day 14 is not attempted. Sarvangasan is always paired with halasana as its natural counter — never one without the other. Bhramari enters around day 12 to calm the nervous system after the stimulation of inversions. The arc of the phase: lift → trust → upside-down becomes home.
Phase 3 introduces inversions. Confirm Shivangi has none of these conditions before each session:
- High or uncontrolled blood pressure
- Glaucoma or detached retina
- Neck / cervical spine injury
- Recent eye, ear, or dental surgery
- Vertigo
- Heart disease
- Untreated migraines
- Menstruation or pregnancy on a given day
If any apply: substitute setu bandhasan and dolphin in place of inversions. Shirshasan in this phase is wall-supported only — free balance is phase 4 territory. Day 15 forks into Path A (continue) or Path B (substitute) based on Shivangi's readiness.
The 5 sessions
Theme: lift
Day 12 Halasana — deeper and held longerTheme: trust
Day 13 Dolphin pose — longer hold + wall walk (shirshasan runway)Theme: upside-down
Day 14 Wall shirshasan — first attemptTheme: sky
Day 15 Wall shirshasan — longer hold; or Path B substituteTheme: suspended