Download Anatomy for Vinyasa flow and Standing Poses by Ray Long PDF

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 at the back of Vinyasa movement and the status poses of Hatha Yoga. Dr. Ray lengthy publications 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 spouse sequence offers you superbly illustrated, step by step directions on the best way to use clinical ideas to acquire the utmost reap the benefits of your perform. every one booklet comprises the Bandha Yoga Codex, an easy five-step approach that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what form of yoga you perform.

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Additional info for Anatomy for Vinyasa flow and Standing Poses

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Then begin integrating the standing poses into your Vinyasa. Remember to transition smoothly from one pose to the next, using the breath as a meditative focus. 1. Take one full breath in Tadasana. Inhale and raise the arms to Urdhva Hastasana. 2. Exhale into Uttanasana. Extend the spine and look up on an inhale. 3. Exhale into Chaturanga. 4. Inhale into Upward Dog. 5. Exhale into Downward Dog. 6A. Exhale and step forward into Trikonasana from Down Dog; hold for five smooth breaths. Engage the muscles that sculpt the pose (use the pose section in this book for reference).

F I G U R E 4 B The pelvis tends to drift back in this pose. Counter this by pressing the neshy part of the big toes into the mat. This engages the big toe nexors. Note how this works to bring the pelvis forward, aligning it over the ankles. ;YI\5A r O U ND4T O l1 P O ':i f 35 V I N YA S A : F O U N D AT I O N PO S E S C H AT U R A N G A D A N D A S A N A • [ F O U R - L I M B STA F F POS E ) F I G U R E 1 TYpically, we jump or step back into Chaturanga Dandasana from Uttanasana. Relax when lowering, and then at the last moment, activate the pectoralis major to hold the upper body off the floor.

At the same time, externally rotate the shoulders by contracting the infraspinatus and teres minor muscles of the rotator cuff. Thrning the palms down (internal rotation) and externally rotating the shoulders creates a "wringing" effect up and down the arms. stabilizing them. Draw the tops of the feet toward the fronts of the shins to dorsiflex the ankles. This cue activates the tibialis anterior. It can be used to bring the heels down onto the mat, stretching the gastrocnemius and soleus muscles of the calves.

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