By Ray Long
Grasp the technology at the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historical artwork, interpreting each one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on find out how to use clinical ideas to acquire the utmost make the most of your perform. each one booklet contains the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what sort of yoga you perform.
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Extra resources for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)
Sample text
Review the section on facilitated stretches to see how isolated stretching of the fronts of the shoulders and hips can improve this pose. Notice how the individual parts work together to deepen the asana. For exam ple, combine the subplot of extending the shoulders with the subplot of extending the knees to "triangulate" the spinal extension. Then engage the abdominals to pro duce the abdominal "air bag" effect. This prevents hyper extension of the lumbar spine and aids to protect the lower back.
48 YOGA MAT COMPANION I BOOK 3 "" "" "" "" '• ' ; . " "" " • ' '" u• . · • •" oo< • " S T E P 1 Engage the erector spinae to extend the vertebral column. Activate the gluteus maximus and medius to extend the hips and femurs. Engage mula bandha to contract the pubococcygeus and piriformis muscles and nutate the sacrum. This action aligns the sacrum and pelvis. The gluteus maximus will naturally turn the femurs outward. Step 2 illustrates how to counter this tendency by contracting the tensor fascia lata and a nterior fibers of the gluteus medius.
Allow the neck to release and the head to drop back to relax the brain. BASIC JOINT POSITIONS • The shoulders extend and • • The elbows extend. • The knees extend. • The forearms pronate. • The ankles plantar flex. • The trunk and cervical spine extend. 58 The hips extend, internally rotate, and adduct. externally rotate. Y O G A MAT C O M PA N I O N I BOOK 3 Pu rvottanasana Preparation Purvottanasana stretches the flexor muscles at the fronts of the hips, including the psoas and its synergists.
