Practicing these arm balances and inversions together in one subroutine can be challenging, consider working on them separately at first perhaps including one arm balance a practice or every few days. Utpluthis, the raised lotus from Day 91 is another arm balance as is Kukkutasana, also from Day 91, both will build strength as will the lead in's to most of the subroutines and the sun salutation with mantra.
This version of urdhava kukkutasana is a sliding up the arms or rather the arms are there as a guide, we don't want to rely on them too much.
Place the hands close to the knees, rock up onto the knees, shoulders over the fingers. Drop the shoulder blades down the back, engage mula and uddiyana bandha.
Exhale completely hold and pressing the hands down into the mat hoist the lotus up towards the armpits lifting up from your perineum, mula bandha.
The shoulders remember are over the fingers as you come up your shoulders may need to come even further forward to create a counterweight to your hips.
In the beginning hold for a breath and then lower on the inhalation, as you become stronger and improve your balance you may stay for longer, three to six breaths.
bend your elbows slightly and allow your shoulders to drop to allow your elbows to dig into your belly.
Come up onto your knees and then stretch forward while at the same time raising your knees off the ground.
Padma Mayurasana is in effect a back stretch, tuck in the tailbone and attempt to arch the back slightly to bring the lotus up higher.
The elbows need to be together and really dig into the belly.
In the beginning hold for a breath and then lower on the exhalation, as you become stronger and improve your balance you mary stay for longer, three to six breaths.
Lotus to Sirsasana VIDEO LINK
The final vinyasa called for a tight lotus and you may wish to work towards this as a separate subroutine (see Lotus subroutines -to come).
From seated padmasana, lift up onto your knees, bend forward and place your hands on the mat with the fingers interlocked ready for headstand. Place the back of your head in the cup formed by your hands and bring your knees forward so they are touching your elbows.
To lift back up from here, exhale fully, engage the badhas and pressing firmly into the mat with your elbows draw your knees back up the back of your arms to your armpits.
Take a breath and on the next exhalation, straighten the back to bring the knees to the chest and then straighten the waist to bring your lotus the last of the way up.
Follow the directions above for the 3rd version (pic 11) to lower and raise your lotus to and from the mat.