The flow of movements continues directly from the previous posture (greyed out, description on previous page).
Vinyāsa 5 – Inhale:
Bring your right leg forward again. Your right arms stays long, the left hand on your hip.
Vinyāsa 6 – Exhale:
Exhale bringing both hands to either side of the right foot and pull the leg to your torso, which is still upright.
Vinyāsa 7 – Inhale, Exhale, 5 breaths:
Inhale and then exhale your hands to your his. Hold your leg upright in this position with a neutral spine and using the deep core muscles. Stay here until the fifth exhale.
Try this: The posture is most interesting when you keep the torso upright. Bring your pelvis back a bit and deepen the groin into a slight internal rotation. In this way the spine can maintain it's natural shape and you can grow upwards.
Vinyāsa 8 to 14:
At the end of the fifth exhalation, lower the leg down. Then repeat the entire flow of movement (Vinyāsa 1 to 7) on the left side.
Traditionally, you can go directly to the next pose following this one. In thie AYI Method, we include a Vinyāsa here, so that you stay warm and it helps to keep the rhythm of the movements.
Vinyāsa 1 to 9 and Samasthitiḥ:
Follow the flow of movements as you know them through a complete Vinyāsa.
Once back in standing, continue to the next posture.
Effect: Utthita Hasta Pādāṅguṣṭhāsana B, the "Continuation of the standing pose with the big toe to hand“, adds a strength exercise for the hip flexors and offers you an opportunity to develop tension. This pose is much more challenging than it seems at first glance.