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

By Ray Long

Grasp the technology at the back of Vinyasa circulation and the status poses of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative during the anatomy, biomechanics, and body structure of this historical paintings, interpreting every one pose alongside the way in which. The Mat Companion sequence offers you fantastically illustrated, step by step directions on tips on how to use clinical rules to acquire the utmost make the most of your perform. every one e-book contains the Bandha Yoga Codex, an easy five-step method that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what sort 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

The long head of the triceps also rotates the scapula. Activating this muscle enables you to lift the arms higher. ,... F I G U R E 4 Press the balls of the feet into the mat by contracting the peroneus longus and brevis muscles on the outsides of the lower legs. Then attempt to draw the soles o f t h e feet apart. They will n o t move because the mat constrains them, but this cue for abducting the feet will activate the tensor fascia lata and gluteus medius at the sides of the hips. These muscles, which also internally rotate the thighs, will tum the femurs inward and bring the kneecaps to face forward.

Exhale and roll back over into Dandasana. 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.

_.. F I G U R E 4 Finally. use the accessory muscles of breathing to expand the ribcage. Hold the shoulder blades (the scapulae) in place with the rhomboids. Then lift the ribcage upward with the pectoralis min01, and expand the chest outward with the serratus an te1ior. Inhale deeply as you go into Upward Facing Dog. These muscles help you to do this. 'I NYASA f011IIDAT I 0 f' POSE5 39 V I N YA S A : F O U N D AT I O N PO S E S A D H O M U K H A SVA N A S A N A ( DO W N WA R D F A C I N G DOG P O S E ) Relax and take five breaths i n Dog Pose.

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