Energizing Arm-Strengthening Practice | 44 min Advanced level. A slow progressive warm up of establishing connections between the inner centers leads to better grounding and an easer lift of the body in Firefly, Wheel pose and Handstand. Mindful Inversions | 32 min Start with 7 minutes of Pranayama. Find your connection to the Earth in inversions with legs still on the ground (Dolphin, Down Dog, Bear etc). Use this experience in Pincha Mayurasana and Handstand.