Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 274

Inhaling, jump through and straighten your legs. Bend up the left leg and place it into half lotus in the way described in Ardha Baddha Padma Pashimottanasana (page 74). Bend up the right leg, lifting the right sit bone off the floor and drawing the left knee down to the floor. Place the right foot so that the right ankle is in line with the greater trochanter of the femur (the bony outside of the hip joint).

Draw the left knee out to the side until an angle of 45° is reached between both thighs. Be sure to maintain this angle when folding forward. With the knee far out to the side, this posture is a very effective hip opener. Otherwise, it becomes just another forward bend.

With the right arm, reach up to stretch the right waist and then far forward inside the knee, until the right shoulder is in front of the right knee. Stay as low as possible, ideally hooking the shoulder half way between the knee and ankle of the right leg. Now, touching the right outer ribs against the right inner thigh, wrap the arm around the leg and if possible clasp the wrist of the left arm with the right hand. Holding on to the wrist, inhale deeply and lift the chest high.