Download PDF by Ray Long: Anatomy for Backbends and Twists (Yoga Mat Companion, Volume

By Ray Long

ISBN-10: 1607439441

ISBN-13: 9781607439448

Grasp the technology in the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this historic artwork, interpreting each one pose alongside the best way. The Mat Companion sequence offers you fantastically illustrated, step by step directions on tips to use medical rules to procure the utmost take advantage of your perform. every one e-book comprises the Bandha Yoga Codex, an easy five-step method 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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Extra resources for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)

Example text

You can also place a bolster or blanket under the chest or thighs as you strengthen the muscles on the back to produce the force needed to create the fmal pose. a. S T E P 1 Activate the quadriceps to extend the knees. The tensor fascia lata synergizes this action. There is a tendency to tum the lower legs outward in this pose-as with all poses that use the gluteus maximus to extend the hips. S facing outward when ideally we want them to face a neutral direction. The ten­ sor fascia lata counteracts this by internally totating the femurs.

J; d i ollt �; ;! '; ,, -' ••• ' 1 . i; I: .. l • The knees extend. • The ankles plantar flex. • The hips extend, internally rotate, • The elbows extend. • and adduct. ;L·: · • The forearms pronate. • The shoulders extend and externally rotate. • The trunk extends. i i f f l i ' : · : '1T1' '/ ... · • l 1 : . ; �� , ! �r:� ���/·�� �· '. ' l ! " I I I � � ', .. lllillfii! , : ; ; : : · ··. '. '� /ltl il ii. l l'j' i· l . , . , j l l l fl11u u i ! t : • '. , � 1 n I I ! ' I It I I . '1','1 '''0: ) 1" : � : !

Once you are in a pose like Ustrasana, gently engage the abdominal muscles (F 1 G u R E 1). This has several beneficial effects. irst, it produces a facilitated stretch of the abdominals. Next, it compresses the abdominal organs against the lumbar spine, supporting and p rotecting it against hyperextension. This is known as the � I abdominal "air-bag" effect (FIGURE 2 ) . Finally. engaging the rectus abdominis pulls on the pubic bone and tilts the pelvis back and down into retroversion. This action counters hyperextension of the lumbar spine.

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


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