By Ray Long
Grasp the technological know-how at the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this old paintings, interpreting every one pose alongside the best way. The Mat Companion sequence offers you fantastically illustrated, step by step directions on how you can use clinical rules to procure the utmost take advantage of your perform. every one publication contains the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what kind of yoga you perform.
Read or Download Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2) PDF
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Extra resources for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)
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. 28 YOGA MAT COMPANIO� fl K £ l 29 • STEP 1 Activate the psoas muscles by pressing down on the knees while trying to lift them. This produces a closed chain contraction.
Adductors longus and brevis, rectus femoris. and sat torius-all muscles that cross the hip joint at the front of the leg. FED N ��� T E POSE VERSI SUPTA PADANGUSTHASANA A STRETCHES THE HAMSTRINGS, GASTROCNEMIUS, AND gluteus maximus of the leg that is held in the air. Use the weight of the torso to draw the leg deeper into the stretch, while at the same time engaging the quadriceps to straighten the knee and create reciprocal inhibition of the hamstrings. This is a good pose in which to apply facilitated stretching.
The trunk flexes. The shoulders flex, adduct, and externally rotate. • The held-leg hip flexes. • The knees extend. • The elbows flex. • The held-leg ankle plantar flexes. • The forearms supinate. • The feet evert and the toes extend. • The wrists flex.