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

By Ray Long

Grasp the technological know-how in the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historic artwork, interpreting each one pose alongside the best way. The Mat Companion sequence will give you fantastically illustrated, step by step directions on the best way to use clinical ideas to procure the utmost reap the benefits of your perform. each one booklet 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 variety of yoga you perform.

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Additional resources for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)

Example text

The ankles plantar flex. • The hips extend, internally rotate, and adduct. 52 Y O G A MAT C O M PA N I O N I BOOK 3 • The trunk extends. • The shoulders extend. • The elbows extend. • The forearms supinate. Ustrasana Preparation Begin with the hands on the hips and draw the elbows back and towards each other. Press downward on the hips to lift the chest. Then begin to arch the spine. Because this is a fairly advanced pose, work in this intermediate position at first to condition the muscles that arch the back-the erector spinae and quadratus lumborum.

The rectus abdominis also pulls upward on the pubic symphysis. This synergizes the action of the gluteus maximus in retroverting the pelvis, aiding to protect against lumbar hyperextension. Use the pubococcygeus and piriformis muscles to engage mula bandha and nutate the sacrum. This aligns the sacrum with the iliac bones. helping to prevent hyperextension of the lumbar spine. P U R V O T TA N A S A N A I N C L I N E D P L A N E POSE PURVOTTANASANA IS THE NEXT POSE IN THE PROGRESSIVE BACKBEND SERIES presented here.

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 . , . , j l l l fl11u u i ! t : • '. , � 1 n I I ! ' I It I I . '1','1 '''0: ) 1" : � : ! :�:: : l ''lli•tq•t· 1 1 1'' l i l l l l l l l ' ! l ! : l ' ' ' " " " , 'I .

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