By Ray Long
Grasp the technological know-how at the back of the backbends and twists 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 artwork, deciphering every one pose alongside the best way. The Mat Companion sequence will give you superbly illustrated, step by step directions on tips to use medical ideas to acquire the utmost take advantage of your perform. each one ebook contains the Bandha Yoga Codex, an easy five-step strategy 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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Extra info for Anatomy for Backbends and Twists (Yoga Mat Companion, Volume 3)
5 T E P 4 Expand the chest. Use the cues in this book to train yourself to isolate and engage the atcessq ry muscles of breathing. For example, draw the shoulder blades toward the midline and the shoulders away from the ears by engaging the rhomboids and lower trapezius. Then lift and expand the chest by contracting the pectoralis minor and serratus anterior muscles. 5TE P S Create a bandha. This "locks" or stabilizes the pose, strengthens the muscles, and stimulates the nervous system. For example, engage the peroneus longus and brevis muscles to evert the feet and lock the grip on the ankles.
S T E P 6 Finalize the pose by activating the rectus abdominis. This produces the abdominal "air bag" effect, wherein the increased intra-abdominal pressure supports the lumbar spine. The rectus abdominis also pulls upward on the pubic symphysis. This synergizes the action of the gluteus maximus in retroverting the pelvis, aiding to protect against lumbar hyperextension. Use the pubococcygeus and piriformis muscles to engage mula bandha and nutate the sacrum. This aligns the sacrum with the iliac bones.
The hamstrings synergize the actions of tilting the pelvis back and down and extending the femurs (when the lower legs are fixed on the mat). As you deepen the pose, relax the hamstrings, or they will bend the knees and draw the thighs away from their vertical position. S T E P 3 Engage the posterior deltoids to extend the shoulders. You can review this action in the muscle isolation section. Contract the infraspinatus and teres minor muscles to externally rotate the shoulde1s. Use the uiceps to extend the elbows, and contract the supinator muscles of the forea1ms to rotate the palms so that the outer sides preferentially push down on the feet.