By Ray Long
Grasp the technological know-how in the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historic paintings, deciphering each one pose alongside the way in which. The Mat Companion sequence offers you fantastically illustrated, step by step directions on tips 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 approach that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what variety of yoga you perform.
Read or Download Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4) PDF
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Additional info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)
Engage the triceps to straighten the elbows and the anterior and lateral deltoids to flex and abduct the shoulders. These actions are necessary to lift the body and provide a resis tance for the inner thighs to squeeze against. Co-contracting these muscles connects the upper and lower appendicular skeletons to form a structural bandha that stabilizes the pose. 50 YOGA MAT COMPAIIIOH b O (\ K I STE P 3 Draw the lower legs up by engaging the hams trings. The gluteus minimus is also shown here. Note how its fibers align to flex the hips in this position.
The wrists extend. • The hips are neutral. • The shoulders externally rotate. • The spine is neutral. • The knees extend. Y O G A MAT C O MPA N I O N I BOOK 4 CHATURANGA DANDASANA-FOUR-LIMBEO STAff POSE 35 Chaturanga Dandasana Preparation The preparation shows how to enter Chaturanga from the floor. You can also enter from a high push-up position, for example, from the Sun Salutation sequence. Place the hands on the floor and press forward, as if trying to straighten the elbows. This lifts the chest while the pelvis and thighs remain on the mat.
Stabilize the ankles by slightly inverting them to lift the arches and spread the weight to the outsides of the feet. This engages the tibialis posterior muscle. S U M M A R Y Dog Pose stretches the muscles at the backs of the legs and the superficial back muscles. These include the latissimus dorsi. teres major, and posterior deltoids. as well as the gastrocnemius/soleus complex. long toe flexors, hamstrings, and gluteus maximus. ARD fAC 'IG DO, PQ3[ 33 C H AT U R A N G A DAN DASANA FOUR-LIMBE D STAFF POSE CHATURANGA DANDASANA CAN BE PRACTICED AS A FREE-STANDING POSE OR AS part of the Vinyasa sequence, typically coming after Uttanasana by jumping or step ping back.