Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 199

Left to right, top to bottom, jump through to Dandasana

Dandasana is like Samasthiti seated. The sit bones ground and the spine lengthens with the attempt to reproduce its natural curvature. The heart is lifted and buoyant, open in the front and broad and open in the back. The armpits lift in the front as the tops of the arm bones (humerus) are positioned in the center of the shoulder joints. Extend the arms and place the hands on the floor with the fingers pointing toward the feet. If your arms are longer than your torso, place the hands slightly behind the hips. The kneecaps are pulled up. Lengthen out through the base of the toes and spike the heels down into the floor to awaken the hamstrings. The gaze is toward the nose.