This subroutine is an extension on the previous subroutine but also of the marchi sequence from Day 25
The forward bend here(pic 2) is surprisingly challenging, lift up out of the pelvis, enter the forward bend on the front of your sit bones pushing your backside back.
Make the exhalation long and slow as you bend forward, constrict the glottis more to make a more forceful ujjayi to control the descent.
As with the standing and seated marchi subroutines, the bind can be the challenge
We reach behind our back on a smooth exhalation
As you swing the arm around the knee think of putting on a coat the dipping of the shoulder forward as you reach around, half rotating your arm to get further around the knee.
Engage the bandhas, mula will ground you providing more stability, sucking in your belly in uddiyana bandha will give you more room for the forward bend.
As ever on the twist we again want to stretch up out of our pelvis on the inhale and twist a little more on on each of the exhalations, lifting a little more on the inhalations.
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.