Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 170

PRACTICAL TIP

Lengthening the Quadriceps

The easiest way to lengthen the quadriceps is to spend fifteen minutes or longer each day engaged in Virasana and, later, Supta Virasana. Do this outside of your vinyasa practice.

In the beginning you may sit on blankets or pillows. As flexibility increases, slowly reduce the height of your seat. After Virasana has become easy, practice Supta Virasana.

It is beneficial to use a belt in this posture. Without a belt the knees will have the tendency to come apart. Actively drawing the knees together every day for an extended period will shorten the adductor muscles.