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.
Read Online or Download Anatomy for Vinyasa flow and Standing Poses PDF
Similar yoga books
What occurs while a coffee-drinking, cigarette-smoking, steak-eating twenty-five-year-old atheist comes to a decision it's time to get in contact together with her non secular facet? now not what you’d expect…
whilst Suzanne Morrison comes to a decision to shuttle to Bali for a two-month yoga retreat, she desires not anything greater than to be remodeled from a twenty-five-year-old with a crippling worry of dying into her spell binding yoga instructor, Indra—a girl who turns out to have came upon all of it: love, self, and God.
yet issues don’t pass rather as anticipated. as soon as in Bali, she unearths that her loved yoga instructor and all of her yogamates get up each morning to drink a wide, steaming mug…of their very own urine. Sugar is a mortal sin. Spirits inhabit kitchen home equipment. And the extra she attempts to discover her greater self, the extra she faces her cynical, egomaniacal, cigarette-, wine-, and chocolate-craving reduce self.
Yoga whinge chronicles Suzanne’s hilarious adventures and misadventures as an aspiring yogi who will be just a little too skeptical to drink the Kool-Aid. yet alongside the way in which she discovers that no non secular attempt is wasted; no matter if her yoga retreat doesn’t flip her into the gorgeously calm, clever believer she hopes it's going to, it does plant seeds that proceed to blossom in unbelievable methods over the following decade of her lifestyles.
Chill out. Get strength. remain younger. suppose confident.
With a mixture of actual postures, respiring practices, rest, meditation, and way of life suggestions, Yoga for a brand new You deals 4 varied courses to convey stability and wellbeing and fitness to one's life:
RELAXED: getting ready for the day / Work-time stretch / braveness booster / Survival strategies / After-work energizer / night pick-me-up / night relaxer / Weekend invigorator
ENERGETIC: begin the day correct / Midmorning improve / night recharge / arrange for the next day to come / Mid-week enhance / Weekend energizer / lengthy trip reviver
YOUNG: robust center and lungs / Digestive process energizer / advance a fit backbone / For stability and focus / To ease menopause / freeing hips and shoulders / increase your immunity
CONFIDENT: Pre-interview advance / In occasions of swap / At low moments / For stability and realizing / For balance and straightforwardness / For braveness / To enhance self worth
An inspiriting advisor to the systematic technology of the trail to meditation. exhibits the way to comprehend the brain.
Why is the perform of guru yoga (union with the character of the guru) so vital?
- The Science of Yoga: The Risks and the Rewards
- Hatha Yoga: Or, the Yogi Philosophy of Physical Well-Being
- The Psychology of Kundalini Yoga
- Khecarividya Of Adinatha (Routledge Studies in Tantric Traditions)
- Yoga Zurück ins Leben: Wie Yoga bei Krebs helfen kann
- Kriya Yoga
Additional info for Anatomy for Vinyasa flow and Standing Poses
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.