Physical Fitness

Anatomy for Hip Openers and Forward Bends (Yoga Mat by Ray Long

By Ray Long

Grasp the technology in the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historic artwork, deciphering each one pose alongside the best way. The Mat Companion sequence offers you fantastically illustrated, step by step directions on the best way to use clinical ideas to acquire the utmost take advantage of your perform. every one booklet 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 sort of yoga you perform.

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Extra info for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)

Example text

YDGA MAT COMPAtiiOH I BOOK 2 Sukhasana Preparation Stretch the adductor group on the insides of the thighs with poses such as Baddha Konasana and Upavistha Konasana. Use facilitated stretching to lengthen the internal rotators with the cradle stretch. Lift the chest by fixing the hands on the knees and attempting to pull back. The arms will not move so the chest is drawn forward by closed chain contrac­ tion of the latissimus dorsi. This draws the vertebral column over the pelvis and expands the chest.

At this point, the hip is further flexed by the action have minimal impact on increasing this action. Because there of the upper extremities pulling down through the foot. � STEP 2 Grasp the foot with both hands and imagine raising the arms overhead in front of you. Use this cue to activate the anterior deltoids. which flex the shoulders and thereby draw the hip deeper into the pose. Then bend the elbows by contracting the biceps and brachia lis muscles. Align the hands so that the direction of the force from bending the elbows is drawn down through the long axis of the tibia.

The feet evert. • The wrists flex. • The trunk flexes forward. YOGA f�AT C O M PAN I O H B O O I\ 2 externally rotate. - Upavistha Konasana Preparation Begin by linking the upper and lower extremities. If you cannot reach the feet with the hands, use belts. Bend the knees to release the hamstrings at their insertions on the lower legs. Draw the trunk down towards the floor. This moves the origins of the hamstrings at the ischial tuberosities up and back, taking up the slack in these muscles created by bending the knees.

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