Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 239

Inhaling, jump through to sitting. Bend up the right leg and fold it back so that the right foot is placed outside the right buttock, with the sole and heel facing upward. Eventually, one can work toward jumping through and folding the right leg back in mid-air to land seated, with the left leg straight and the right foot pointing backward.

If necessary, lift the right thigh off the calf muscle and use your hand to roll the calf muscle out of the way. Now draw the right sit bone down to the floor. Adjust the rotation of the femur to make sure the front edge of the tibia points straight down to the floor. Most students will have to laterally rotate the femur in this posture. Medial rotation is necessary to get into the posture. If you experience discomfort or pain in your knee as you attempt to get your right sit bone down, proceed with compassion toward yourself. Inability to ground the right sit bone is due to stiff and short quadriceps. This prevents complete flexion of the knee joint.