Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 89

Exhaling, fold forward. You are now in the state of Pada Hastasana. Hold it for five breaths. As in the previous posture, keep the low back straight and, only when that is guaranteed, work at straightening the legs. The gaze is toward the nose. This posture is a more intense version of the previous one. You can make the stretch even more intense by shifting weight forward toward the toes.

The abdominal muscles — the term refers primarily to rectus abdominis — are engaged here to protect the low back. Uddiyana Bandha (the lower part of the transverse abdominis) prevents the breath from distending the lower belly, which would destabilize the low back. Excess use of the abdominal muscles, however, would shorten the spine and lift the head away from the floor, as the abdominal muscles are primarily trunk flexors. Only a sensitive combination of leg work with trunk flexion and trunk extension will bring the desired result of elongating the spine. This is mainly felt at the waist. Subtle, intelligent work will increase the space between the lowest ribs and the pelvic crests, the upper rims of the hipbone. Both muscle groups of the trunk work isometrically (under tension but without shortening) and therefore both will be strengthened. This is active balancing.