I'm taking a rest day today, I need it.
Wednesday my back felt better so I had another go at full primary with second up to kapotasana. Strangely, this week's practice was much better and felt much stronger. Last week my knees played up in the bow sequence, they felt like they were going to pop out of alignment, however this week with an assist from D, I grabbed my ankles instead of my feet and lifted my thighs off the mat first, squeezing the heels and knees together, then lifted the torso. Obviously I couldn't see how deep the back bend was, but it felt amazing and very deep. D then left me to do the rest of the bows on my own, but I followed last week's instruction by keeping the knees together and relaxing into it, and once in the posture, taking my chin to my sternum to align it then lifting it away, which felt more comfortable and good.
Laghu and Kapo were better too. I can't take my arms over my head and I can't even take them into prayer in front of my chest when going back in Kapo, there is such resistance, such tightness and fear. Laghu feels better as I have my hands on my ankles when dropping back, but not Kapo. This needs work. I tried some drop backs after Kapo, but I had lost the energy, so went into finishing and had a nice savasana.
Thursday I could feel the extra work I had done. Parts of my body I hadn't worked before, especially my gluts and the triceps. A good ache :)
My new Thursday class is going really well. I have some dedicated students who are loving it. Next week I hope to work a little more on the breath before we start the sequence and I might even do a bit of uddiyana bandha and moola bandha practice. That'll show them!!