Strength Mandala Curriculum
April 16th-25th
Day 1
Bastrika (300), 3 amigos, Prasarita Series, Sun salutations (with KB), First stage Handstands, Second stage Handstands, Shoulderstand
Day 2
Bastrika (500), Standing leg extension a-b-e, Standing balancing, Prasarita, samakonasana, Nauli, Nauli press ups (wide leg + feet together), Double leg kick ups (bent and straight legs), Shoulder stretch kriyas (cow face arms and reverse namaste), Shoulder stand routine
Day 3
3 amigos, Trianga muka eka pada, Modified lotus(bharadvajrasana), Lotus, Lotus prone, Lotus lifts, Prasarita, Lunge jump switches, Wide leg jump forward kriya, Reverse namaste, Shoulder stand
Day 4
Bastrika (600), Standing leg extention C-D-E, Standing balancing, Prasarita, Samakonasana, Hanuman, Hanuman at the wall, 1st stage Handstands, 2nd stage Handstands, Shoulder stretches (cow face and reverse namaste), Shoulderstand
Day 5
Bastrika/chakra meditation (50 up and 50 down. 650 total), Single leg, Double leg, Badhakonasana, Reverse table top, Nauli, Sun Salutations with KB + Handstands,Urdhva dhanurasana with KB, Forward bend routine, Shoulder stand routine
Day 6
Bastrika/chakra meditation (50 up and 50 down, 650 total), Nauli kriya, Surya Namaskara with kriya, Gomukasana, First stage handstands, Walk in place on hands, One arm handstands, Handstand push-ups, Eagle arms shoulder stretch, Shoulderstand routine, Om meditation
Day 7 (Rest day)
3 amigos, Ustrasana, Activated child’s pose, Pigeon, Prasrita, Down-dog presses, 2nd stage handstands, Forearm presses, Forearm kick ups, Shoulderstand rolls
Day 8
Single leg, Double leg with mulabandha checkup, Badhakonasana, Prasarita, Wide leg presses, Forearm plank, Forearm plank press up to full plank, Mayurasana kriyas, Wrist stretch/release, 1st stage, Walk in place on hands, One-armed handstands, Shoulder stand routine
Day 9
Sun salutations w KB and handstands, Badhakonasana, Lotus, Lotus lifts, Prasarita, Wide leg jumps/presses at wall, Second stage, Third stage, Fourth stage Handstands
Day 10
Badhakonasana, Full lotus, Flying Padmasana, Leg behind the head, Prasarita, Wide leg jumps/presses at wall, Second stage handstands/single leg presses, Third stage Handstands, Fourth stage Handstands
