Ashtanga Yoga. Gregor Maehle

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СКАЧАТЬ floor away with the right foot, strengthwise it is not as taxing.

      • Bring the right leg forward to Dandasana and jump back from there.

      This makes for a cleaner lift and generates greater strength. It is therefore the preferred method to commence with.

      

      Vinyasas Fourteen to Twenty

      Repeat the posture on the left.

       Janushirshasana A

      HEAD-BEYOND-THE-KNEE POSTURE A

      Drishti Toes

      Janushirshasana A, like no other posture, combines the two main themes of the Primary Series — forward bending and hip rotation. Pashimottanasana and Baddha Konasana are the cardinal postures of these two actions. Janushirshasana A is in fact identical to performing Pashimottanasana on one leg and Baddha Konasana with the other. There may be more exhilarating postures in the sequence, but it is Janushirshasana A that most lets us experience the underlying principles of the first series.

      Vinyasa Seven

      Inhaling, jump through to Dandasana. Bend the knee and take the right thigh back, working toward creating a 90° angle between the thigh bones. This action, called abduction, hip flexion, and lateral rotation of the femur, is primarily performed by the sartorius muscle. Point and invert the right foot, as this aids subsequent medial rotation of the femur. Draw the right heel into the right groin, thus completely sealing the knee joint. Ideally the right heel would touch the right groin, but beginners may take some time to cultivate the necessary length in the quadriceps. This length needs to be gained in the previous posture, Triang Mukha Ekapada Pashimottanasana. We can now move the entire folded leg as a unity, minimizing friction in the knee joint.

      

      Janushirshasana A

      As you reach forward to take the left foot, the right thigh begins its countermovement, rolling forward (medial rotation). If possible, the left hand binds the right wrist. Inhaling, lift your heart and square your shoulders to the left foot. Lift through the entire front of the body while the shoulder blades flow down the back and the sit bones ground down.

       ANATOMICAL FOCUS

       The Buddha’s Lotus

      Pointing the foot while executing Janushirshasana A allows the tibia to track the medial rotation of the femur until its front edge (it is a triangular bone) points down to the earth and the heel up to the sky. This fundamental movement can be applied in all lotus postures. It will lead to sitting in lotus posture with the heels and the soles of the feet facing upward, as in depictions of the Buddha. This is the anatomically correct position. The position adopted by many Westerners, in which the heels and soles face toward the abdomen, places undue strain on the knee joints.

      To invert the foot at the same time as pointing it deepens the medial spiraling of the thigh, thereby deepening the lotus position. Combining these actions, create a vector of energy out from the groin. This counteracts the tendency for beginners to suck the thigh back into the hip, which shortens the adductors and creates an obstacle to opening the hips. All hip rotations require that the adductors are released and lengthened.

      Lengthening along the insides of the thighs in Janushirshasana A loosens the adductors and reduces pressure on the knee. The knee gently draws down and back (abduction of the femur), increasing the length of the adductors.

      Habitually short adductors (see figure 17, page 101) are observed in many Westerners. Our culture trains us to govern and to subdue nature; we place ourselves above nature. This is reflected in our habit of sitting on chairs — above the earth and removed from it. Asians and those of many other civilizations sat on the ground. This corresponded to a view in which humans are a part of nature and not its lord. And sitting on the ground leaves the hip joints open.

      Vinyasa Eight

      Exhaling, fold forward squarely over the inseam of the straight leg. The left leg and the torso follow the instructions for Pashimottanasana. The right foot points and inverts. The thigh rolls forward (rotates medially) and reaches back until a state of equilibrium is achieved. Every movement needs to contain its countermovement. In the present case the inward rotation of the thigh is terminated by a corresponding outward rotation, when the neutral state is reached. To prevent the excessive performance of a movement, receptivity is necessary to recognize the neutral state. Work for five breaths in the posture. Both shoulders are kept at an even distance from the floor.

      Janushirshasana A beautifully lengthens the quadratus lumborum, a small back extensor muscle in the low back. Lengthen the low back, attempting to square the whole of the chest to the straight leg. Keep the back of the neck long. Jutting the chin forward in an ambitious attempt to touch it to the shin impairs the blood and nerve supplies to the brain, and the contracted neck muscles have the strength to subluxate cervical vertebrae. This action cultivates an aggressive go-getter attitude and a decrease of compassion.

      It often helps if the teacher places a finger on a particular vertebra and encourages the student to lift it upward, C7 being one vertebra frequently in need of support. Students who have a tendency to whiplash or who carry a whiplash pattern should maintain a straight line from the spine along the neck and across the back of the head. Do not look up to the foot until your neck is cured. Hold Janushirshasana A for five breaths.

      Vinyasa Nine

      Inhaling, hold on to the foot, lift the torso, and straighten the arms. Exhaling, place the hands down, ready to lift up.

      

      FIGURE 15 QUADRATUS LUMBORUM

      Janushirshasana A beautifully lengthens the quadratus lumborum in the low back. The quadratus lumborum is a small back extensor muscle that lies beneath the erector spinae muscle group. It originates at the twelth rib and runs along the five lumbar vertebrae to insert onto the iliac crest. It is frequently hard and shortened (hyperlordosis) from standing for long periods of time. The quadratus lumborum muscle often spasms from overworking in backbending and leg-behind-head postures. Janushirshasana A and Parighasana, in the Intermediate Series, are the chief therapy for this. Janushirshasana is a great tool for lengthening the waist, which is imperative for performing backbends and leg-behind-head postures.

      

      

      Vinyasas СКАЧАТЬ