Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 263

Top, going into Janushirshasana C; above, Janushirshasana C

Square the hips and allow the right knee to find its position. This will depend on the end position of the heel: the more upright the heel, the farther forward will be the knee. With the heel sitting directly above the toes, the knee will rest at 45° to the left leg. Draw the knee down to the floor. It may be necessary to lift the left buttock off the floor to bring the knee down. With the aid of gravity, the lifted buttock will in time meet the floor. To reach the knee to the floor with muscular action would require contracting the hamstrings, which is contraindicated in this posture as it sucks the thigh back into the hip joint.

Take your time with this posture. If necessary stay weeks or months in any of the phases described above. Done correctly, the posture is very therapeutic for the knees, and it can cure chronic knee inflammation.

If you could follow the instructions so far, reach forward to bind the left foot. Flexible students can take the right wrist with the left hand. Inhaling, lift the chest and straighten the arms.