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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 publications you on a visible narrative during the anatomy, biomechanics, and body structure of this old artwork, interpreting every one pose alongside the way in which. The Mat Companion sequence provide you with superbly illustrated, step by step directions on the way to use medical ideas to acquire the utmost take advantage of your perform. every one ebook 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 type of yoga you perform.

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

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6 c£u! act:' t§eJoin{j t'o crtati �-e/{lose. /tk:_jr(me mPYeCf. J an -4- %cf1Vt/f�- a;/Janfv. -5-­ Crufr S T E P 1 Define the position of each joint in the pose. This will guide you to the muscles to engage. Look at the major joints, including the shoulders, elbows, hips, knees, and trunk. For example, in Dhanurasana, the hips extend and the knees flex. The trunk extends. The shoulders and elbows extend ... and so on throughout the body in the pose. S T E P 2 Identify the prime mover muscles that act on the joints to create the pose.

To engage the serratus ante1ior, hold the scapulae in place and imagine pressing the hands outward against a door frame. S T E P 6 Finalize the pose by activating the rectus abdominis. This produces the abdominal "air bag" effect, wherein the increased intra-abdominal pressure supports the lumbar spine. 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.

Allow the neck to release and the head to drop back to relax the brain. BASIC JOINT POSITIONS • The shoulders extend and • • The elbows extend. • The knees extend. • The forearms pronate. • The ankles plantar flex. • The trunk and cervical spine extend. 58 The hips extend, internally rotate, and adduct. externally rotate. Y O G A MAT C O M PA N I O N I BOOK 3 Pu rvottanasana Preparation Purvottanasana stretches the flexor muscles at the fronts of the hips, including the psoas and its synergists.

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