Читать книгу Ashtanga Yoga - Gregor Maehle - Страница 95

Exhaling, turn your right foot out 90°. For the sake of precision, visualize a line going through the center of your mat lengthwise. Place the second toe of the right foot precisely along this line and check that the center of the heel is placed on the same line. A deviation of only 2° could be significant. Beginners often turn the foot out too much in order to gain stability, but this will result in a lateral (outward) rotation of the tibia, which is sometimes accompanied by a compensating inward rotation of the femur. This places stress on the knee. Dancers often prematurely wear out their knees through turning the feet out in this way.

Turn your left foot in approximately 5°, with the heel positioned on the same center-line on the mat. The 5° position will ensure that foot, shin, and thighbone all point in the same direction, again as the optimal position for the knee. To stay at 0°, or to turn the foot out, would place stress on the knee joint. On the other hand, if you turn the left foot in too far, say 30°, you will not achieve sufficient opening of the groins.

With the feet correctly positioned, let the right hip drop down (lateral tilt) as far as possible, bringing the pelvis toward being vertical to the floor. If the pelvis is left in a horizontal position, the spine has to flex laterally (sideways), which is not intended in this posture. The left hip swings up and out to the left to allow the right hip to drop.

Opposite, Utthita Trikonasana