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

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 throughout the anatomy, biomechanics, and body structure of this old paintings, interpreting every one pose alongside the way in which. The Mat Companion sequence provide you with superbly illustrated, step by step directions on tips to use medical rules to acquire 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 power, flexibility, and precision -- it doesn't matter what kind of yoga you perform.

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Additional resources for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)

Example text

Refine the pose by gently pressing the outer edges of the feet into the mat. This activates the peroneus longus and brevis muscles at the sides of the lower legs. \? � STEP 4 Place the hands on the knees and pronate the forearms to turn the palms down, engaging the pronators teres and quadratus. Contract the triceps to attempt to straighten the elbows. Engage the infraspinatus and teres minm muscles to externally rotate the shoulders. The posterior deltoids synergize this action. Then pull with the hands to draw the chest forward, activating the latissimus dorsi in a closed chain fashion.

Use the arms in combination with the hamstrings to draw the feet closer to the pelvis-one objective of the final pose. Remember to maintain the knees as hinge joints. Gain most of your mobility from the hips, which are ball and socket joints. BASIC JOINT POSITIONS • The hips flex, abduct, and externally rotate. • The knees flex. • The ankles are neutral. • The trunk extends. • The shoulders flex, adduct, and externally rotate. • The elbows flex. Bf 1 0 0 H A KO JIA SA NA B O U N D MI G L E POSE 33 Bad dha Konasana Preparation Bend the knees and take the general shape of the pose by flexing, abducting, and externally rotating the hips.

Note that when the hips are fully flexing, as in Upavistha Konasana, the prime movers of this action are in a state of active insufficiency; that is, the contractile elements of the psoas and its synergists cannot generate significant increased force to deepen the pose. You can, however, take advantage of the psoas muscle being poly­ articular (crossing multiple joints); it runs from the lumbar spine and across the sacroiliac joint and front of the pelvis to insert onto the femur. Engage the abdominals to slightly round the back; this lengthens the psoas major out to a point where contracting it will generate force to further flex the hips.

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