Download e-book for iPad: Anatomy for Backbends and Twists (Yoga Mat Companion, Volume by Ray Long

By Ray Long

ISBN-10: 1607439441

ISBN-13: 9781607439448

Grasp the technological know-how in the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historical artwork, interpreting each one pose alongside the best way. The Mat Companion sequence will give you superbly illustrated, step by step directions on how you can use medical rules to procure the utmost make the most of your perform. every one ebook comprises the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what sort of yoga you perform.

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Additional info for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)

Sample text

Note how each segment of the vertebral column contributes to the final pose. Engage mula bandha to contract the pubococ­ cygeus muscle. This aids in nutating the pelvis and exempli­ fies how a small movement (nutation) can affect the pose. In this case. drawing the tip of the tailbone forward with the pubococcygeus muscle levers the spine slightly higher and stabilizes the pelvis. SALABHASAilA I Cdq P St 43 � S T E P 4 Contract the infraspinatus and teres minor muscles to externally rotate the shoulders.

Then there is the breath. In virtually every posture we can benefit from expanding the chest. Combine the accessory muscles of breathing with the action of the diaphragm to increase the volume of the thorax. This improves oxygenation of the blood and removes energetic blockages in the subtle body. The bandhas are the finishing touch. Co-activate the muscle groups that produce the joint positions and you will create bandhas throughout the body. Then connect these peripheral locks to the core bandhas.

Jt}ose. :{6 c£u! act:' t§eJoin{j t'o crtati �-e/{lose. /tk:_jr(me mPYeCf. J an -4- %cf1Vt/f�- a;/Janfv. -5-­ Crufr S T E P 1 Define the position of each joint in the pose. This will guide you to the muscles to engage. Look at the major joints, including the shoulders, elbows, hips, knees, and trunk. For example, in Dhanurasana, the hips extend and the knees flex. The trunk extends. The shoulders and elbows extend ... and so on throughout the body in the pose. S T E P 2 Identify the prime mover muscles that act on the joints to create the pose.

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Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3) by Ray Long


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