1: The ten bilateral standing poses.
trikoṇāsana
parivṛtta trikoṇāsana
pārśvakoṇāsana
parivṛtta pārśvakoṇāsana
vīrabhadrāsana I
vīrabhadrāsana II
vīrabhadrāsana III
ardha candrāsana
parivṛtta ardha candrāsana
pārśvottānāsana
This is not the order I’d do with less experienced practitioners! Doing the twisted poses early in the sequence is demanding.
2: Handstand
Handstand is an important intermediate pose. It is wonderfully energizing and an enormous boost to your physical confidence. Step 1: Getting up. You’ll find it easier on one side than the other but you need to practice until you can come up with either leg first. Step 2: Once you can come up on either side, work on coming up with both feet together. Step 3: Balancing. Come a little further from the wall and take one foot off the wall then the other. Eventually you’ll be able to balance. The wall is still there for safety. I found it helpful for balance to press my head on the wall. When balancing don’t let the back sway excessively. Obviously you need some arching in the back for balance but try to minimize this. Use a wall until you are comfortable with balance and can drop into a back arch with ease.
3: Work on piñca mayūrāsana
Continuing from last week. No new notes.
4: Continue with regular sequence of backbends – twists – forward bends – shoulderstand – breath work.