Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 156

From Samasthiti, inhaling, shift your entire weight into the left foot and draw the right knee up to the chest with both hands. This intermediate position is an opportunity to “set up” for the posture. It lengthens the hamstrings over the hip joint — here check that the right hip has not been lifted with the leg and deepen the groin by releasing the psoas.

ANATOMICAL FOCUS

Strengthening the Feet

Beginners often develop cramps in their feet, especially if they have fallen arches. This should not be discouraging. Cramping indicates a weakness of the foot, but this will quickly be corrected through this posture if it is performed correctly. This is important, as fallen arches stress the medial meniscus and eventually weaken the knee joint. To correct this we have to lift the inner and transverse arches away from the floor. The anatomical names for these actions are plantar flexion (pointing the foot) and inversion of the foot (turning the sole of the foot upward) respectively. We will return to this action again and again, as it is the same one that protects the knee on entering into the half and full lotus postures. The muscles that perform both actions are tibialis posterior, flexor digitorum longus, and flexor hallucis longus. All three originate on the tibia and fibula and insert on the underside of the foot.

Establish the support of the standing leg by grounding the base of its big toe. The subtle medial spiraling achieved in the leg indicates the awakening of the abductor muscles. When you are standing on one leg, these muscles are vital in supporting the suspended hip and leg.

The right hand reaches down the outside of the knee and “binds” the right big toe, that is, wraps two fingers around it. Place the left hand on the left hip. Now straighten the right leg, but only to a point where the back can be held upright. Sacrificing the alignment of the spine defies yogic principles. With the leg straight, lift it high and lengthen out through the inseam¹¹ of both legs. If the right shoulder has been pulled forward by the weight of the leg, draw it back until the shoulders are again square.