Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 241

To give the quadriceps time to lengthen, sit on a folded blanket. The blanket should be under your sit bones and the foot down on the floor. This tips the pelvis forward, returning the lordotic curve to the low back, enabling you to sit upright with ease. A tight quadriceps is often the cause of knee problems. Sit in Virasana whenever possible to lengthen it (see “Lengthening the Quadriceps,” page 57, which includes a photograph of Virasana). This posture consists of two Triang Mukha Ekapadas combined. Performed outside of vinyasa practice, this posture is even more effective. Then residual stiffness in the cold muscle is targeted — stiffness that may not be apparent when the muscles are warmed up. Spend as long as possible in Virasana and the quadriceps will quickly lengthen. As in Triang Mukha, it is essential that the foot does not turn out to the side and that the heel faces upward.