By Ray Long
Grasp the technology in the back of Vinyasa move and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this historic artwork, interpreting every one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on how you can use clinical rules to acquire the utmost reap the benefits of your perform. every one booklet contains 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 variety of yoga you perform.
Read or Download Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1) PDF
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Additional resources for Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1)
Engaging the quadriceps also produces t eciprocal inhibition of the hamstrings, helping them to relax into the stretch. F I G U R E 2 In the next round, engage the hip flexors (the psoas and its synergists) and the abdominals to flex the hips and bend the trunk forward. Attempt to squeeze the torso against the thighs to contract the psoas. Activating these muscles signals the gluteus maximus, erector spinae, and quadratus lumborum to relax into the stretch. F I G U R E 3 Plant the hands firmly onto the mat by pressing down the mounds a t the base o f the index fingers.
3A. Lie on the back and extend the arms towards the feet. Engage the buttocks and back extensors. Press the feet into the mat and begin to straighten the knees to lift the pelvis for Setu Bandha (Bridge Pose). Press the backs of the arms into the mat. Hold for five deep breaths; then lie back down. 4. Roll to the side and sit up into Dandasana, pressing the hands into the mat and expanding the chest. 5. Lift the torso and jump or step back through the arms, exhaling into Chaturanga. 6. Inhale into Upward Dog.
5. Inhale deeply, lifting and expanding the chest in Dandasana. 6. Exhale and lift the torso and swing (or step) back through the arms into Chaturanga. 7. Inhale into Upward Dog. 8. Exhale into Downward Dog. Hold this pose for five deep breaths and then repeat the flow, adding the next pose. A c 38. Roll over into Halasana and then exhale and lift the legs into Shoulder Stand. Lean back into the hands and contract the biceps to bend the elbows; press the hands into the back and open the chest forward.