New PDF release: Anatomy for Vinyasa flow and Standing Poses

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 circulation and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historic artwork, deciphering every one pose alongside the way in which. The Mat better half sequence offers you fantastically illustrated, step by step directions on how one can use medical ideas to procure the utmost reap the benefits of your perform. each one ebook contains 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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Additional resources for Anatomy for Vinyasa flow and Standing Poses

Sample text

1 1 . Then exhale into full Uttanasana. Hold this pose for a few breaths more after inversions. This allows the cardiovascular system to re-acclimate and helps to avoid light-headedness. 12. Inhale and extend the back to rise up into Urdhva Hastasana. 13. Exhale and lower the arms to Tadasana. Rest for a moment or two and then repeat the flow, integrating the next pose. A 68. I ncorporate Bakasana into the sequence by j umping or stepping c forward to place the upper sh ins on the outsides of the upper arms.

F I G U R E 2 In the next round, engage the hip flexors (the psoas and its synergists) and the abdominals to flex the hips and bend the trunk forward. Attempt to squeeze the torso against the thighs to contract the psoas. Activating these muscles signals the gluteus maximus, erector spinae, and quadratus lumborum to relax into the stretch. F I G U R E 3 Plant the hands firmly onto the mat by pressing down the mounds a t the base o f the index fingers. Attempt t o drag the hands forward away from the feet by contracting the anteriot deltoids and biceps.

F I G U R E 1 Straighten the elbows by contracting the triceps. This action will press the body back onto the feet. The biceps and brachialis muscles also lengthen. Extend the knees by activating the quadriceps; this stretches and relaxes the hamstrings. � F I G U R E 2 On the next breath, press the mounds a t the base of the index fin­ gers into the mat by engaging the pronators teres and quadratus o f the fore­ arms. At the same time, externally rotate the shoulders by contracting the infraspinatus and teres minor muscles of the rotator cuff.

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Anatomy for Vinyasa flow and Standing Poses by Ray Long

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