Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 234

Exhaling, fold forward. The straight left leg works in the same way as the legs in Pashimottanasana. To place the right foot into the left groin we performed outward (lateral) rotation of the thigh. To work in the posture, we now medially rotate the thigh. To aid medial rotation, keep the right foot pointed and inverted. The muscles that inwardly rotate — two hamstrings (semimembranous, semitendinous) an adductor (gracilis), an abductor (gluteus minimus), and a hip flexor cum abductor (tensor fascia latae) — all have the tendency to suck the thigh into the hip. This can lead to a build-up of tension in the knee.

To counteract this, let the femur reach outward and away from the hip. This action releases the adductors, and its importance cannot be overemphasized.

Continue to gently draw the knee down to the floor and out to the side. The ideal angle between the two thighs is around 40°, depending on the ratio between tibia and femur length of each individual. The heel of the foot sits in the navel during the entire posture. Only then can the purpose of this posture, the purification of liver and spleen, be fulfilled.