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 historic paintings, interpreting every 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 rules to acquire the utmost reap the benefits of your perform. every one ebook comprises 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 form of yoga you perform.
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Additional resources for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)
Use facilitated stretching and reciprocal inhibition to relax these muscles and increase their length. For example. contracting the gluteus maximus signals the psoas to relax into the stretch. Activating the erector spinae signals the abdominals to relax into the stretch. 5 T E P 4 Expand the chest. Use the cues in this book to train yourself to isolate and engage the atcessq ry muscles of breathing. For example, draw the shoulder blades toward the midline and the shoulders away from the ears by engaging the rhomboids and lower trapezius.
Use the cues in this book to train yourself to isolate and engage the atcessq ry muscles of breathing. For example, draw the shoulder blades toward the midline and the shoulders away from the ears by engaging the rhomboids and lower trapezius. Then lift and expand the chest by contracting the pectoralis minor and serratus anterior muscles. 5TE P S Create a bandha. This "locks" or stabilizes the pose, strengthens the muscles, and stimulates the nervous system. For example, engage the peroneus longus and brevis muscles to evert the feet and lock the grip on the ankles.
I'l . 111 1 i li P til , , , ; ; : I ! I ! \\'lll\1,1i\1:1\·j' '1 : tl! I i ! j; d i ollt �; ;! '; ,, -' ••• ' 1 . i; I: .. l • The knees extend. • The ankles plantar flex. • The hips extend, internally rotate, • The elbows extend. • and adduct. ;L·: · • The forearms pronate. • The shoulders extend and externally rotate. • The trunk extends. i i f f l i ' : · : '1T1' '/ ... · • l 1 : . ; �� , ! �r:� ���/·�� �· '. ' l ! " I I I � � ', .. lllillfii! , : ; ; : : · ··. '. '� /ltl il ii. l l'j' i· l .
Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3) by Ray Long