The flow of movements of this pose continue directly from the last one (greyed out, description can be found on the previous page).
Vinyāsa 8 - Exhale. Inhale:
Exhale as you reach out toward the toes with your arms straight over the legs. The index and middle fingers grasp the big toes and the thumbs close the grip. Inhale lengthening the spine.
Vinyāsa 9 - Exhale. 5 breaths:
Exhale folding forward from the pelvis at first and lay the torso over legs. Allow the crown of the head to grow towards the toes until your fifth exhalation.
Note: Make sure that first the belly, then the torso and finally the head move forward in the fold.
Traditionally, you can go straight into the flow of the next poture from here. In the AYI Method two additional Vinyāsafollow this pose.
Vinyāsa 10 - Inhale. Exhale:
Starting from the sternum, inhale and straighten the spine. When the arms are extended, exhale.
Vinyāsa 11 – Inhale:
At the end of the exhalation, place the hands on the floor next to you and a bit forward. Pull the pelvis back and up at the same time.
In the AYI version of the traditional count, from here you flow directly into the next posture.
Effect: The seated forward bend (paścimottānāsana) is an intense stretch of the backs of the legs. If you follow the cuing above, your spine is intended to grow and your intervertebral discs are relieved of pressure.