Download e-book for iPad: Anatomy for Arm Balances and Inversions (Yoga Mat Companion, by Ray Long

By Ray Long

ISBN-10: 160743945X

ISBN-13: 9781607439455

Grasp the technology at the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historic artwork, interpreting every one pose alongside the way in which. The Mat Companion sequence offers you superbly illustrated, step by step directions on tips on how to use clinical rules to acquire the utmost take advantage of your perform. each one publication 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 kind of yoga you perform.

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Extra info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Sample text

Then take up the slack produced by the relaxation response. AtiA� 'lA r \' 1\,ARD rAt;l U� Ou OSE 29 S T E P 1 Flex the hips by contracting the psoas muscle to tilt forward when the psoas contracts. Note the origin and its synergists, including the adductors longus and of the psoas major on the lumbar spine. Engaging this brevis and the pectineus. A cue for engaging these mus­ muscle also draws the lumbat spine forward, slightly cles is to attempt to drag the feet towards one anothe1. arching the lower back.

Activate the muscles at the front of the chest, as well as the abdominals, as you squeeze the knees against the arms. This helps to maintain the pose. Then carefully rock backward onto the toes to come out. You may want to put a bolster or blanket in front of you as a cushion (in case of a "face plant"). You can use forward bends such as Uttanasana to prepare the lower back muscles and gluteals for the stretch in Bakasana. 48 Y O G A MAT C O M P A N I O N I BO K � BAKASA Ni1 CRANE PO'f 49 l STEP 1 Contract the psoas, pectineus, and adductors longus and brevis at the front of the pelvis to flex the hips.

Engage the triceps to straighten the elbows and the anterior and lateral deltoids to flex and abduct the shoulders. These actions are necessary to lift the body and provide a resis­ tance for the inner thighs to squeeze against. Co-contracting these muscles connects the upper and lower appendicular skeletons to form a structural bandha that stabilizes the pose. 50 YOGA MAT COMPAIIIOH b O (\ K I STE P 3 Draw the lower legs up by engaging the hams trings. The gluteus minimus is also shown here. Note how its fibers align to flex the hips in this position.

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Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4) by Ray Long


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