· Practice 1
Her first practice
“60 minutes, ashtanga vinyasa, backbend focus, working towards urdhva dhanurasana”
Arriving and settling
- Easy seat2 min
- Seated body scan3 min
Warming the joints
- Cat-cow2 min
- Thread-the-needle, both sides2 min
- Puppy pose1.5 min
- Low lunge, both sides2 min
- Wrist preparation1 min
Building toward the peak
- Cobra1.5 min
- Locust1 min
- Bow pose2 min
- Camel1.5 min
- Supported bridge1.5 min
Peak — Urdhva Dhanurasana
- Active bridge2.5 min
- Urdhva Dhanurasana — three attempts7.5 min
Counter-poses and rest
- Knees-to-chest, constructive rest2 min
- Supine twist, both sides2 min
- Seated forward fold1.5 min
- Shavasana4 min
Her feedback along the way
“In urdhva dhanurasana my arms stayed bent. I held three breaths.”
“Progress today. My arms got closer to straight in urdhva dhanurasana, for two breaths.”
“Big progress. My arms were fully straight in urdhva dhanurasana for the first time. Five breaths.”
Sara’s exact words after three practices.
The teacher’s journal
Entry for 1 August
“Student said the sequence was good and the rest felt fine. In the wheel, arms stayed bent and she held three breaths.”
Note saved 30 August
“Arms fully straight in the wheel, reached today; holds have been lengthening and lift is established.”
Note saved 13 August, in her first period
“Period days bring cramps and low energy, and no ashtanga or surya namaskar; restlessness in the days before.”
The saved wording. Smriti writes an entry after every practice, and keeps notes that draw on several.
· Practice 60
Her 60th practice
“Ten breaths, hands close, low back fine.”
Sara, after this practice.
Her requests and check-ins also changed. This shows memory being used, without measuring its effect on its own.
Arriving and settling
- Easy seat1.5 min
- Viloma pranayama2.5 min
Warming the joints
- Cat-cow1.5 min
- Thread-the-needle, both sides2.5 min
- Kneeling shoulder circles45 s
- Low lunge, both sides2 min
- Wrist preparation1 min
- Puppy pose1.5 min
Building toward the peak
- Eagle arms, both sides3 min
- Reclined arm reach with blocks1.5 min
- Locust1.5 min
- Half frog, both sides2.5 min
- Camel1.5 min
- Upward plank3 min
Peak — bridge, then the wheel
- Active bridge3 min
- One-legged bridge, both sides2 min
- Urdhva Dhanurasana, feet raised on a block6 min
- Supported fish on a block3 min
Counter-poses and rest
- Knees-to-chest, constructive rest2 min
- Supine twist, both sides2 min
- Seated forward fold1.5 min
- Shavasana4 min