Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 245

Extend out through the heel and the bases of all toes of the left foot. Folding forward, make sure that you lift the heart toward the foot and keep the low back flat. Lengthen through the low back and let the buttocks spread. Do not hunch the shoulders. Lengthen the back of the neck. Practicing in this way, you might look stiffer, but also more elegant. Maintaining the inner integrity of the postures makes the practice far more effective. Hold this vinyasa, which constitutes the state of the asana, for five breaths.