Download e-book for kindle: Anatomy for Vinyasa flow and Standing Poses by Ray Long

By Ray Long

В данной книге доктор Рей Лонг покажет движение йоги через анатомию, биомеханику и физиологию этого древнего искусства, разбирая каждую позу на этом пути. Иллюстрированные инструкции, шаг за шагом показывают, как использовать научные принципы, чтобы получить максимальный результат от вашей практики. Каждая книга включает в себя простой пятиступенчатый процесс, который может быть применен к любой позе, чтобы улучшить прочность, гибкость и точность - независимо от того, какой стиль йоги вы практикуете. grasp the technology in the back of Vinyasa circulate and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this historic paintings, deciphering each one pose alongside the way in which. The Mat better half sequence will give you superbly illustrated, step by step directions on the right way to use clinical ideas to acquire the utmost reap the benefits of your perform. every one publication contains the Bandha Yoga Codex, an easy five-step technique that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what variety of yoga you perform.

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Extra info for Anatomy for Vinyasa flow and Standing Poses

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Depressing the shoulders with the elbows straight and the hands fixed on the mat acts to lift the body. F I G U R E 4 Jump or step through into Dandasana. Once Move up the body into the hips, flexing them by engaging in the pose, make i t active by engaging the quadriceps to the psoas. The psoas also acts synergistically with the qua­ straighten the knees. The feet tend to "sickle" or tum inward. dratus lumborum to lift and create a slight arch in the lower Counter this by opening the soles of the feel outward.

Then distribute the weight across the forefoot, from the balls of the feet toward the outer edges. Work your way up the legs, extend­ ing the knees by lifting the kneecaps. Align the bones of the legs, the femurs and tibias, and avoid hyperextending or "locking" the knees. This can cause misalignment of the leg bones. If you tend to hyperextend, contract the hamstrings to bend the knees and realign the femurs and tibias. Balance internal and external rotation of the femurs; similarly balance abduction (the force that draws the legs apart) with adduction (the force that draws the legs together) to create a sense of stability and stillness in the pose.

Inhale and raise the arms to Urdhva Hastasana. 2. Exhale into Uttanasana. Extend the spine and look up on an inhale. 3. Exhale into Chaturanga. 4. Inhale into Upward Dog. 5. Exhale into Downward Dog. 6A. Exhale and step forward into Trikonasana from Down Dog; hold for five smooth breaths. Engage the muscles that sculpt the pose (use the pose section in this book for reference). Expand the chest and, on the last breath, engage two opposing muscle groups to create a bandha. 7 . Then place both hands onto the floor on either side of the foot, and lower into Chaturanga on your exhalation.

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Anatomy for Vinyasa flow and Standing Poses by Ray Long

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