By Ray Long
Grasp the technological know-how in the back of the backbends and twists of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historical paintings, interpreting each one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on tips to use clinical rules to procure the utmost take advantage of your perform. each one e-book contains the Bandha Yoga Codex, an easy five-step method that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what type of yoga you perform.
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Additional resources for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)
This improves oxygenation of the blood and removes energetic blockages in the subtle body. The bandhas are the finishing touch. Co-activate the muscle groups that produce the joint positions and you will create bandhas throughout the body. Then connect these peripheral locks to the core bandhas. This produces stability in the pose and accentuates the sensory imprint of the asana on the mind. The Bandha Yoga Codex is a five-step process that teaches how to identify these ele ments and decode any pose.
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.
This prevents hyper extension of the lumbar spine and aids to protect the lower back. BASIC ]OINT POSITIONS • The knees flex. • The ankles plantar flex. • The hips extend, internally rotate, and adduct. 52 Y O G A MAT C O M PA N I O N I BOOK 3 • The trunk extends. • The shoulders extend. • The elbows extend. • The forearms supinate. Ustrasana Preparation Begin with the hands on the hips and draw the elbows back and towards each other. Press downward on the hips to lift the chest. Then begin to arch the spine.