Week 1-4: Chest, Shoulder & Spine Focus (Vishuddha + Anahata)
Main Asanas:
Sarvangasana → Matsyasana → Halasana → Setu Bandha Sarvangasana → Ustrasana
🪷 Preparatory Flow:
1. Sukshma Vyayama (Subtle Shoulder & Neck Rolls) – 3 rounds each direction
2. Cat-Cow (Marjariasana-Bitilasana) – 5–6 rounds, focus on breath syncing
3. Bridge Lifts (dynamic Setu Bandha) – 5 reps to warm glutes and spine
4. Shoulder-Opener on Wall or Floor – Arm 90°, gently twist torso away
5. Supta Baddha Konasana (with arms overhead) – 5 breaths
6. Viparita Karani (legs up wall or supported) – Prep for inversion calmly
Move into Sarvangasana → Halasana → Matsyasana → Ustrasana as a steady progression.
End with counterpose: gentle supine twist or Apanasana.