Ashtanga Yoga. Gregor Maehle

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СКАЧАТЬ is attained. In this way your integrity in the posture is not sacrificed. Once you can do the complete posture, attempt to enter into it on one breath.

      Vinyasa Three

      Inhaling, come back up to the middle position.

      Vinyasa Four

      Exhaling, repeat the posture on the left side.

      Vinyasa Five

      Inhaling, come back up and, on exhalation, return to Samasthiti.

       Prasarita Padottanasana A

      WIDE STANCE FORWARD BEND A

      Drishti Nose

      Vinyasa One

      Inhaling and turning to the right, jump to land in a medium-width stance. The exact width of the stance will be determined by the ratio between the spine length and leg length of each individual practitioner.

      The outside edges of the feet need to be parallel to track the knees, as the thighs tend to roll forward when folding forward. Recheck that the feet have not turned out after each of the four versions of this posture. The hands are placed firmly on the hips. As the hips sink toward the floor, lift the entire spine, including the sacrum, out of the hips. The heart lifts and leads the forward folding of the trunk.

      Vinyasa Two

      Exhaling, fold at the hip joints and place the hands on the floor. Spread the fingers and work toward having the fingertips in line with the toes. Position the hands shoulder width apart.

      Inhaling, lift the chest, straighten the arms, and concave the low back. The legs work strongly to support the passive lengthening of the spine. Gaze toward the nose.

      Vinyasa Three

      Exhaling, fold forward. Counteract the medial roll of the thighs by drawing them back out to the side. Position the torso between the thighs, then “close the door” with the thighs by returning to medial rotation until the knees face straight ahead. Flexible students can rest the crown of the head (the highest point) on the floor. Students with long torsos compared to the length of their legs may have to bring the feet closer together to keep their necks elongating, while students with relatively short torsos may have to widen their stance to get the same effect.

      If the crown of the head is rested on the floor, a flushing effect of the cerebral glands (hypophysis, epiphyses) will ensue.

      To enhance this purificatory effect, four versions of the posture are given. This is a subtle posture. Initially one thinks that contracting the abdominals and hip flexors as much as possible will get one deeper into it, but both rectus abdominis, the main abdominal muscle, and the psoas, the main hip flexor, shorten the torso and therefore draw the head away from the floor.

      See Padangushtasana (page 37) and Pada Hastasana (page 39) for the subtleties of forward bending. We assist with the hands in bringing the torso between the legs, while the shoulder blades draw up to the ceiling. Hold the asana for five breaths.

      

      Prasarita Padottanasana A

      Contraindications: If there is pain in the outer ankle, ground the inside of the feet. With pain in the inner ankle, ground the outside of the foot. A tendency of the hip abductors to spasm in these postures (pain on the outside of the hip above the greater trochanter) indicates an underdevelopment of these muscles. In this case, shorten the stance.

      Vinyasa Four

      Inhaling, lift your head and straighten your arms. Exhaling, return the hands to the hips.

      Vinyasa Five

      Inhaling, come to upright and exhale.

       Prasarita Padottanasana B

      WIDE STANCE FORWARD BEND B

      Drishti Nose

      Vinyasa One

      Inhaling, raise your arms out to shoulder height, and broaden the chest and shoulders.

      Vinyasa Two

      Exhaling, place the hands back on the hips. Inhaling, lift the heart high and lengthen through the waist.

      

      Prasarita Padottanasana B (top) and C

      Vinyasa Three

      Exhaling, fold forward at the hip joints, keeping the hands on the hips with fingers lightly pressing onto the abdomen to keep Uddiyana Bandha alive. Keep the groins deep and the psoas long to maintain the lengthening of the torso gained in vinyasa two. Hold this posture for five breaths.

      Vinyasa Four

      Inhaling, raise the trunk back up and exhale.

       Prasarita Padottanasana C

      WIDE STANCE FORWARD BEND C

      Drishti Nose

      Vinyasa One

      Inhaling, extend the arms out to the sides.

      Vinyasa Two

      Exhaling, draw the arms behind your back and interlock the fingers. It is important here to roll the arms back in the shoulder joint and work the arms straight. If the arms sit forward in the joint, it is both uncomfortable and impossible to open the shoulder joint. Inhale and lift the heart.

      Vinyasa Three

      Exhaling, fold forward, dropping the head.

      There are two hand positions for this posture. The first is where the palms face each other and the thumbs point down when one stands upright. This is the same hand position as in Halasana (page 118) and Karnapidasana (page 119). Pressing the heels of the hands together СКАЧАТЬ