By Ray Long
Grasp the technology at the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative throughout the anatomy, biomechanics, and body structure of this historical artwork, interpreting each one pose alongside the way in which. The Mat Companion sequence provide you with fantastically illustrated, step by step directions on easy methods to use clinical ideas to procure the utmost take advantage of your perform. each one ebook comprises the Bandha Yoga Codex, an easy five-step approach that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what kind of yoga you perform.
Read Online or Download Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3) PDF
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Additional info for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)
Notice how the individual parts work together to deepen the asana. For exam ple, combine the subplot of extending the shoulders with the subplot of extending the knees to "triangulate" the spinal extension. Then engage the abdominals to pro duce the abdominal "air bag" effect. This prevents hyper extension of the lumbar spine and aids to protect the lower back. BASIC ]OINT POSITIONS • The knees flex. • The ankles plantar flex. • The hips extend, internally rotate, and adduct. 52 Y O G A MAT C O M PA N I O N I BOOK 3 • The trunk extends.
This prevents hyper extension of the lumbar spine and aids to protect the lower back. BASIC ]OINT POSITIONS • The knees flex. • The ankles plantar flex. • The hips extend, internally rotate, and adduct. 52 Y O G A MAT C O M PA N I O N I BOOK 3 • The trunk extends. • The shoulders extend. • The elbows extend. • The forearms supinate. Ustrasana Preparation Begin with the hands on the hips and draw the elbows back and towards each other. Press downward on the hips to lift the chest. Then begin to arch the spine.
Once you know the prime movers, you can identify the muscles that are stretching. Apply physiological techniques to lengthen these muscles and create mobility to deepen the pose. 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.