Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 249

Inhaling, jump through to Dandasana. Bend the knee and take the right thigh back, working toward creating a 90° angle between the thigh bones. This action, called abduction, hip flexion, and lateral rotation of the femur, is primarily performed by the sartorius muscle. Point and invert the right foot, as this aids subsequent medial rotation of the femur. Draw the right heel into the right groin, thus completely sealing the knee joint. Ideally the right heel would touch the right groin, but beginners may take some time to cultivate the necessary length in the quadriceps. This length needs to be gained in the previous posture, Triang Mukha Ekapada Pashimottanasana. We can now move the entire folded leg as a unity, minimizing friction in the knee joint.