Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 169

PHASE 4

Keeping the heel in line with the navel, let the knee slide down toward the floor. Ideally at this point we would medially rotate the femur to an extent that the previous lateral rotation is annulled, and the sole of the foot faces forward instead of upward. Lift the right foot into the opposite groin, making sure the heel stays in line with the navel. Keep hold of the foot with the left hand while the right hand reaches around your back for the left elbow. Bind the elbow or if possible the big toe of the right foot. Check that there is no limitation here from failing to lift the shoulder as the arm reaches back. Now draw the shoulder blade down the back.

Only when you have managed to bind the big toe with the opposite hand can you safely proceed to fold forward. The ability to bind indicates that the knee is in a safe position to fold forward. If the toe cannot be bound, the foot is probably not high enough in the groin but rather somewhere on the opposite thigh. This means that the knee joint is not flexed completely and the ligamentous structures and cartilage will be subject to stress.