Ray Long's Anatomy for Arm Balances and Inversions (Yoga Mat Companion, PDF

By Ray Long

ISBN-10: 160743945X

ISBN-13: 9781607439455

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 throughout the anatomy, biomechanics, and body structure of this historical artwork, deciphering every one pose alongside the way in which. The Mat Companion sequence offers you fantastically illustrated, step by step directions on how one can use medical rules to acquire the utmost take advantage of your perform. each one publication comprises the Bandha Yoga Codex, an easy five-step procedure 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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Extra resources for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Example text

STEP 2 Squeeze the thighs against the outer arms using the adductor group of muscles. The most anterior of this group are the adductors longus and brevis, which also synergize hip flexion. The most posterior and the largest of the group is the adductor magnus. The second­ ary action of this muscle is extension of the hip. Accordingly, when the hip is flexed, some of its fibers are stretching. which places the adductor magnus at a slight biomechanical disadvantage for contributing to adduction of the femurs.

This is an example of co-activation. BASI C JOINT POSITIONS 34 • The elbows flex. • The ankles dorsiflex. • The forearms pronate. • The toes extend. • 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.

With the feet fixed on the mat, engage the adductor magnus by attempt­ ing to draw the legs towa1d one anothe1. This aids to extend the femurs and helps to lift the knees. Visualize the gluteus minimus stabilizing the ball of the hip in the socket in this neutral position. S T E P 3 Engage the pectoralis major and serratus anterior to l i ft the chest off the floor. The serratus a n terior draws the scapulae around the chest. Contract the anterior deltoids to draw the arms forward. A cue for this is to attempt to drag the hands forwa1d on the mat.

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Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4) by Ray Long

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