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

By Ray Long

Grasp the technology at 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 historical artwork, interpreting each one pose alongside the best way. The Mat Companion sequence offers you fantastically illustrated, step by step directions on tips on how to use medical ideas to acquire the utmost make the most of your perform. every one ebook comprises the Bandha Yoga Codex, an easy five-step procedure 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

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. Contract these muscles to align and stabilize the skeleton.

NEVERTHELESS, it requires significant flexibility and muscular effort to perform. Coupled joint rhythm is illustrated in Locust Pose, as the hips extend and the pelvis tilts back and down. At the same time, the lumbar spine also extends, countering the retroverted pelvis. Unlike backbends such as Ustrasana and Dhanurasana, there is no direct link between the upper and lower extremities that can be used to create leverage. In the version illustrated here, the backs of the hands press down on the floor, but they are at a mechanical disadvantage to generate much force to lift the chest.

Concentrate on individual regions, and notice how each region affects distant parts. For example, feel how straightening the elbows extends the back and puts more pres­ sure on the tops of the feet. Flex the feet and notice the affect on the front of the pelvis. Roll the shoulders back and observe the affect on the chest-how it opens and draws the pelvis forward. This is a good exercise in any pose, as it emphasizes how yoga works the entire body and not only one area. J ' Iioqjoilhfli i i . < � P i< l • ' I !

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