Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 258

Exhaling, fold forward, keeping the spine and neck extended in a straight line. The right kidney area reaches forward to the left foot in an attempt to flatten out the back. The shoulders are at an even distance from the floor.

Draw the shoulder blades toward the buttocks. The lower abdomen and the pelvic floor are firm. The buttocks release, and the sit bones reach backward without touching the floor. The right knee grounds down while the right thigh rolls laterally until neutral. The heart and the crown of the head reach toward the left foot. Hold Janushirshasana B for five breaths.