Special note: The traditional practice sequence of Aṣṭāṅga Yoga is not as static as it is often depicted. As more and more students flocked to Mysore, the series was abbreviated in some places. Variant C disappeared from Pattabhi Jois' cuing around 2004. Only Paścimottānāsana A and D remained.
Directly from the end of Vinyāsa 9 (AYI 11) of the previous flow of movements.
Vinyāsa 8 - Exhale. Inhale:
When you come out of Vinyāsa 11, exhale as you grab the outer edges of the feet with straight arms. Place your thumbs at the base of the big toe. Inhale and lengthen the spine. Coming directly from Vinyāsa 9, you only need a single inhale for this movement.
Try this: You can stabilize the ankle by gently pushing your thumb into the big toe joint and pulling the outer edges of the feet toward you with your other four fingers.
Vinyāsa 9 - Exhale. 5 breaths:
Exhale and start to fold first from the pelvis and then complete the forward bend as you bend the elbows out to the sides.
Note: Make sure that first the belly, then the torso and finally the head move forward. Allow the crown of the head to grow towards the toes until your fifth exhalation.
Traditionally, you can go straight into the flow of the next poture from here. In the AYI Method two additional Vinyāsa follow this pose.
Vinyāsa 10 - Einatmung. Ausatmung:
Richte Dich vom Herzraum beginnend einatmend wieder auf. Wenn Deine Arme die Streckung erreicht haben, atme aus.
Vinyāsa 11 – Einatmung:
Starting from the sternum, inhale and straighten the spine. When the arms are extended, exhale. With the fifth 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 grip of the feet and the resulting stabilization of the ankle joints, the stretch of (paścimottānāsana) is evenly distributed across the inside and outside of the backs of the legs. Because less flexible fibers are also included in this stretch, this variant is particularly intense.