The Power of Ashtanga Yoga II by Kino MacGregor

Author:Kino MacGregor
Language: eng
Format: epub
Publisher: Shambhala
Published: 2017-09-26T04:00:00+00:00

If you are ready to continue, keep your back as straight as possible, aligned along the central axis of your body. Using the space you have created in your hip joint, gently align your right foot with the center of your face while pressing your right knee farther out to the right, creating a separation between your torso and your right thigh. Move your right knee even farther to the right while bringing your right foot toward your right ear (see fig. 7.3). Keep your back as straight as possible and allow the movement to come from your right hip joint. As you bring your foot toward your ear, allow your right shoulder to slide forward in an internal rotation around your right calf. This repositioning of the calf is crucial to healthy alignment while placing your legs behind your head. Keeping your lower belly sucked in and tucking your tailbone slightly will help you find the support in your pelvic floor to go through this movement with the necessary strength.

If you are able to maintain this posture, you are ready to place your leg behind your head. Engage your core while keeping your spine straight, and slide your head slightly forward and down. With the strength of your arms, not your right leg, push your right foot behind your head. Let go of your ankle with your right hand (but keep holding it with the left) as it slides behind your head. Pull your right foot over to the left with your left hand, and use your right elbow to press your thigh back and away from your torso. Keep your knee pointing as much to the side as possible. Bend your left arm, firming your whole shoulder girdle, and hold the toes of your right foot with the fingertips of your left hand. Gently pull on your toes to slide your right shin to the left along your shoulders. Tilt your head down to make space for your leg to slide behind it. As soon as your leg is behind your head, reach your head up and actively press it into your leg to hold the leg in place. Transfer the work of your arms to your shoulder girdle, neck, and core. Place your hands in prayer position at the center of your sternum, and look toward the ceiling to enter the first stage of Eka Pada Sirsasana (see fig. 7.4).

Figure 7.4

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