Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 262

Inhaling, jump through. Fold the right leg as if you were placing it into half lotus, but with the foot flexed. Now thread your right arm between the inner thigh and the underneath side of the calf. Hold the front of the foot, pulling the toes back toward the shin. Keeping the foot and toes flexed, draw the heel toward the navel. Let the right thigh roll medially, until you can place the base of the toes down on the floor, running along the inside of the left thigh.

Ideally, your foot would be vertical to the floor, with the heel directly above the toes and pointing upward. If this is not yet the case, place your hands down on the floor, lift your sit bones, and gently slide forward to bring the foot more upright. Continue to rotate the thigh medially.