Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 173

Exhaling, bend forward, keeping the big toe bound, and place the left hand on the floor alongside the left foot. Spread the fingers and point them forward. Spread the base of the toes of the standing leg. Gently shift a little more weight than that held in the heels forward into the base of the toes. Lift the inner arch of the foot away from the floor to protect the knee. Release the hip flexors and the buttocks (gluteus maximus) but work the supporting leg strongly (vastus group), eventually placing the chest squarely down on the leg. The crown of the head points downward toward the floor. The shoulder blades are drawn up to the ceiling to keep the neck long.