We aim to stay in each position for three long steady breaths.
Ramaswami has us bend our knees slightly and lower the trunk, then from the bent leg position we raise the leg
As with parsva konasana the raising of the leg comes from the hip
Keep the standing leg bent as you stretch out the leg and arms
Visualise a rope on you wrist and on your raised ankle stretching you.
Now straighten the leg on the inhalation
Focus on bandhas to help keep your steady and fix your gaze on a point on the mat.
Again, to raise the leg higher for the final position, raise from the hip.
As with Day 12, Utthita parsva konasana, we need to protect our knee as we straighten and bend the leg
Use the back of a chair in the beginning if necessary,
Don't go down too low at first.
NB: These are practice notes that will be tidied up and put into the new edition of my Vinyasa Yoga Practice Book along with the current sequences and subroutines. The book can be freely downloadedHERE. There is a page on Facebook HERE with all the latest sheets and updates. This book is in no way a substitute for Ramaswami's Complete Book of Vinyasa Yoga.