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Anatomy for Hip Openers and Forward Bends (Yoga Mat by Ray Long

By Ray Long

Grasp the technology at the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this old paintings, interpreting every one pose alongside the best way. The Mat Companion sequence will give you superbly illustrated, step by step directions on tips on how to use clinical ideas to acquire the utmost take advantage of your perform. each one e-book contains 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 type of yoga you perform.

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Extra info for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)

Example text

The trunk extends slightly. The knees flex. • The shoulders flex slightly. YDGA MAT COMPAtiiOH I BOOK 2 Sukhasana Preparation Stretch the adductor group on the insides of the thighs with poses such as Baddha Konasana and Upavistha Konasana. Use facilitated stretching to lengthen the internal rotators with the cradle stretch. Lift the chest by fixing the hands on the knees and attempting to pull back. The arms will not move so the chest is drawn forward by closed chain contrac­ tion of the latissimus dorsi.

Actions that move the origins and insertions farther away from one another conspire to stretch the hamstrings. Externally rotating the thigh preferentially lengthens the semimembranosus and semitendinosus (the inside hamstrings). The shoulder and arm perform a secondary action that affects the focal point of this story. If you lift the arm and attempt to bend the elbow. you can draw the leg up higher. The trunk assists in this action when we slightly arch the back and rotate away from the lifted leg.

Gain this length by engaging the rectus abdominis to flex the lumbar spine. Then contract the psoas to draw the trunk deeper into the pose. The adductors longus and brevis a n d the pectineus are synergists of the psoas for hip flexion. A cue for activating these muscles is to fix the feet on the mat and attempt to "scrub" them toward one another. The mat prevents the feet from moving, but the action engages the hip flexors. Feel how you move deeper into the pose with this cue. 44 Y O G A MAT C O M P A H I O il I 8 (' 0 � \ \r • STEP 2 Straighten the knees and draw the kneecaps up will pull on the bone at its insertion.

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