Today I did Second Series to Dwi Pada. During Danurasana, L.N. said that the dristhe is all the way continually the nose (nasagrai). For some reason I thought that as you reached the highest lift, you gazed at the ceiling, but she's right, the gaze is to the tip of the nose.
When doing Kapotasana, she observed that I tend to splay my shoulders in such a way that it can cause a kink. She says there needs to be an inward rotation to the arms, not outward. To explain what she meant, she had me hold her ankles when I reached the floor. Then she was able to rotate the arms correctly. She said it was an inward motion to the arms, bringing the arms in as if I was going to check the smell of an armpit. That's a funny reference, but it helps remember the instruction. This keeping the elbows and arms inwards also applies to Urdvha Danurasana. Snow White helped me during Supta Vajrasana. I had not seen her since December.
Since my handstand tends to be banana-boated, she suggested that before going to assisted dropbacks, I practice handstand on the wall, getting the hands way close to the wall, and get the feeling of how the body needs to be straight and the bandhas engaged. Before assisting me on Urdva Danurasana, she had me practice dropback on the wall, quite far from the wall, but falling on the wall with my arms. During assisted dropbacks, there was a lot of repeat instruction of transferring the weight to the feet, moving the feet forward, falling with the hands as close to the feet as possible, then rocking back, then forward, then keeping the chest lifted, the hands dangling when coming up.
52 minutes ago