Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 61

At the beginning of the inhalation, turn your left foot on its ball and place the heel on an imagined center-line of the mat. The left foot becomes positioned at a 45° angle.

We now step the right foot forward, with a straight line going through the second toe, the heel of the right foot and the heel of the left foot. The placement of the right foot is crucial. Even when it is only slightly turned out, the tibia (shinbone) will externally rotate, disturbing the subtle balance of the posture. The front knee is bent and remains tracking directly above the ankle. To track the knee farther out beyond the ankle would promote forward travel of the femur (thighbone) on the tibia. Although this movement is prevented by the posterior cruciate ligament, it places undue strain on it and should be avoided. Likewise, to have the knee fall inward or outward of its position above the ankle, while it bears weight, places unnecessary stress on the inside (medial) and outside (lateral) collateral ligaments of the knee joint.