Download Anatomy for Arm Balances and Inversions (Yoga Mat Companion, by Ray Long PDF

Physical Fitness

By Ray Long

ISBN-10: 160743945X

ISBN-13: 9781607439455

Grasp the technological know-how at 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 the right way to use medical rules to procure the utmost reap the benefits of your perform. every one ebook 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 info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Sample text

Then draw the shoulder blades toward the midline of the spine and away from the neck using the rhomboids and lower third of the trapezius, respectively. S T E P 2 Activate the quadriceps to straighten the knees. Visualize the tensor fascia lata synergizing this action. 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.

42 Y O GA MAT C O M P A N I O N , BOOK 4 VASISlHASANA SAGE POSE 43 S T E P 1 Place the hand on the floor, pronating the forearm and spreading the weight across the palm. Grip the fingers to activate the palmar arch. The pronators teres and quadratus turn the hand downward and press the inner surface of the hand into the floor. Flex the wrist by pressing the mounds at the base of the fingers into the mat to engage the flexors carpi radialis and ulnaris and stabilize the wrist. Contract the triceps to extend the elbow.

NA S A r f 1 OSt 45 B A KASA N A CRANE POSE ALIGNMENT IS AS IMPORTANT AS STRENGTH IN THIS AND OTHER ARM BALANCES. Engaging the correct muscles provides the necessary force required for stability. Bakasana connects the upper and lower extremities at the inner thighs and upper arms. The powerful muscles of the inner legs-the adductors-are at an optimal length to generate force with the least amount of effort. In Bakasana, the legs use these muscles to grip the arms and create a focus for balance.

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