Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 144

Exhaling, fold forward, placing the torso between the thighs and, if possible, the crown of the head down onto the floor. Shift the weight forward toward the toes to intensify the stretch. Keep spreading the toes.

The wrists and elbows draw out to the sides. The shoulder blades and the sit bones reach up to the ceiling. The crown of the head and the heart reach down to the floor. Hold for five breaths.