As usual when I don't feel like practicing but do, it turned out to be a quite joyous practice. 10 minutes pranayama, a straight forward 2nd with no extra bits, 10 minute headstand, ten of pranayama and and ten more of pratyahara.
It was hot too, Thermopylae indeed, (hot gates), sweated a kilo and a half.
Intermediate yesterday too but with VK extras and some experimentation
I tried keeping my feet a little closer together and turning them slightly in, not really working for me, will keep at it though. However, dropping back a little closer to my feet is helping me come up more smoothly. Smoother dropback too as I'm starting to get the balance right between stretching back and pushing my pelvis ever further forward.
Kapo, heels from air.
I'm getting a deeper Kapo landing and walking in, managed to get my hands comfortably on my ankles yesterday but I do like the dropping straight back to the heels. The stretching the arms out before I fold my hands behind my head seems to be giving me the opportunity to push my hips forward a little and land on my heels rather than half way up my feet.
Got this tip from yogamatfire about bringing the heels out and down.
'As you start to bring your feet over instead of bring them down, bring the heels as far as you can *out* and away from your pelvis. Keep bringing the heels out, out out ..... and then down'
He also suggested I start further from the wall but I still seem to need it as a security blanket. Didn't get any closer to my head this time but it felt different and seems worth exploring for a couple of weeks.