Download PDF by Ray Long: Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat

By Ray Long

ISBN-10: 1607439433

ISBN-13: 9781607439431

Grasp the technology at the back of Vinyasa stream and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historical artwork, interpreting each one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on the right way to use clinical rules to acquire the utmost make the most of your perform. each one ebook comprises the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what type of yoga you perform.

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Additional info for Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1)

Example text

Exhale into Downward Dog and rest there for five breaths. 10. Inhale and jump or step forward to Ardha Uttanasana (Half-Intense Forward-Bending Pose), lifting the chest and looking forward. 1 1 . Then exhale into full Uttanasana. Hold this pose for a few breaths more after inversions. This allows the cardiovascular system to re-acclimate and helps to avoid light-headedness. 12. Inhale and extend the back to rise up into Urdhva Hastasana. 13. Exhale and lower the arms to Tadasana. Rest for a moment or two and then repeat the flow, integrating the next pose.

F I G U R E 1 Activate the quadriceps as you bend forward into Uttanasana. Train yourself to gradually increase the force o f this muscle contracting a s you go into the pose. This acts to straighten the knees, stretching the hamstrings. 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.

For example, draw the shoulder blades toward the midline and then engage the rhomboid, pectoralis minor, and serratus anterior muscles to lift and expand the chest. This "locks" or stabilizes the pose, strengthens the muscles, and stimulates the nervous system. For example, engage the quadriceps of the back leg (by trying to straighten the knee) and the triceps of the arm that is holding the foot (by trying to straighten the elbow). vard with the arm to engage the latissimus dorsi. Maintain this position for a breath or two and then go deeper into the pose.

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Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1) by Ray Long


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