Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 182

Inhaling, hop your feet to your hands, big toes together. Bend the knees and, keeping the heels grounded, lower your sit bones toward the floor. Raise the arms, bring the palms together, and gaze up past your hands to the ceiling. Balance between the two poles of keeping the torso and arms upright and deepening the squat (see Surya Namaskara B, vinyasa one, page 32). Keep the lower abdomen firm and allow the rib cage to pulsate with the breath. Hold the state of Utkatasana for five breaths.