Day 36 : Paschimottanasana (posterior stretch) subroutine practice notes from Vinyasa Krama On one leg sequence
I find the Vinyasa Krama Seated sequence to be short enough to practice in its entirety, along with some standing postures and inversions, unlike the Asymmetric sequence, say, which is perhaps prohibitively long for a single practice.
If you have a shorter time to practice you can of course do fewer of the vinyasas from the different subroutines, the side twists from upavishta konasana but not from paschimottanasana for example or some of the hand/arm variations in paschinmottanasana, the others in konasana. Not all of the extra seated postures need to be practiced each time.
I like to do a mixture of Asymmetric and Seated subroutines, some of the Asymmetric hip openers, janu sirsasana, maha mudra as prep along with upavishta konasana for badha konasana and padmasana, I might save the long paschimottanasana for after back bending postures as a counter pose.
Ashtangis might like to look at this Seated sequence subroutine breakdown along with the one for the Asymmetric subroutines and see how Vinyasa Krama many subroutines they can spot in the Ashtanga Primary series.
In a sense Ashtanga Primary is a collection of subroutines, it gives some hints into how a Vinyasa Krama practice might be built up at the subroutine level. In Vinyasa krama we wouldn't have a jump back and through after every posture but perhaps after every subroutine or group of postures, a lead in and out of the Asymmetric postures within your practice perhaps, as well as of any from Seated or Bow...
In Ashtanga paschimottanasana is entered a number of times and there are several vinyasas of janu sirsasana and Marichi and some of the later shoulder stand postures have longer stays than the earlier postures. We might do the same in our Vinyasa Krama practice but where the Ashtanga Series remains fixed each day. In Vinyasa Krama we're free to change in which postures we stay for an extended period and which will will focus on employing extra vinyasas.