Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 84

On exhalation, fold deeply forward, lifting the kneecaps. The lifting of the kneecaps is done by the quadriceps muscle, which is the antagonist to the hamstrings. Performed in this way, the stretch is active, which signals the hamstrings to lengthen. Deepen and soften your groins to lengthen the hip flexor muscles, and breathe into the hamstrings to release them.

The elbows draw out to the side, the shoulder blades move up toward the hips, and the crown of the head reaches to the floor. Let the weight of the head lengthen the spine and neck. As you support the posture with the action of the legs, the spine releases and is passive. The drishti is toward the tip of the nose. In this vinyasa we are in the state of Padangushtasana. Stay in the posture for five breaths.