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

By Ray Long

Grasp the technology in the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative during the anatomy, biomechanics, and body structure of this historic artwork, deciphering every 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 acquire the utmost take advantage of your perform. every one publication comprises the Bandha Yoga Codex, an easy five-step method that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what type of yoga you perform.

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Extra info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Sample text

EKA P�[lt. ar,K; St,riA II ON[ l r G G E G C f W I ( POSE V l R 0r1 59 I I , - - � 1 I S T E P S Contract the quadriceps to straighten the knee. One of the heads of the quadriceps, the rectus femoris, also synergizes the psoas i n flexing the hip. The kneecap tends to roll outward in this pose. Counter this by internally rotating the thigh, using the tensor fascia lata and glu­ teus minimus muscles. Feel how this also contributes to flexing the hip. Flex the ankle joint by contracting the gastrocnemius/soleus complex.

Countel this by breathing deeply. STEP 5 Avoid over-flexing the pelvis by contracting the erector spinae to maintain the back in a plank position. Co-activate the buttocks and the psoas to stabilize the pelvis in place. Tilt the pelvis back a n d down by engaging the gluteus maximus and hamstring muscles. This synergizes the pull of the rectus abdominis on the front of the pelvis. S T E P 6 Attempt to scrub the mat forward with the weight towards the hands, while the hands 1esist hands. This activates the biceps and brachialis mus­ and press the weight backwards towards the feet.

This uses the tibialis anterior, peroneus longus and brevis, and extensor digitorum longus and brevis. The intrinsic exten­ sors of the feet aid to extend the toes. Balance the eversion action of the peroneus longus and brevis by engaging the tibialis posterior as a final step, creating a slight inversion force at the ankles and dynamizing the arches of the feet. '-- , r r t' ""' \' __/ \v S U M M A RY The main stretch in this pose is of the rhomboids and middle third of the trapezius , due to abduction of the scapulae .

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