Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 36

As we commence the exhalation, the pelvis begins to tip forward. On the way down, lead with the heart. The heart area remains lifted and open; do not collapse the chest. The arms are lowered at either side until eventually the hands are placed onto the floor, with the fingertips in line with the toes. Beginners and those with tight and shortened hamstring muscles should take care to keep the low back straight. As necessary, bend the knees when the pelvis no longer folds forward and the low back begins to round instead. Rounding of the low back places strain on the discs of the lumbar spine, eliminating the intended action of stretching the ham-string muscles. Even with the knees bent, one needs to feel a stretch in the hamstrings.