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

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, deciphering each one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on tips on how to use clinical ideas to procure the utmost reap the benefits of your perform. every one publication 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 type of yoga you perform.

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

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_ STEP 1 Once you are in the general form of the pose, use your knowledge of biomechanics to deepen it i n precise and meticulous ways. Surp1ising energetic openings can take place in mil­ limeters gained on the physical level. For example, when the psoas is in a fully contracted state. it cannot generate additional force to flex the trunk further. It must first be taken out to length to regain contractile ability. Gain this length by engaging the rectus abdominis to flex the lumbar spine. Then contract the psoas to draw the trunk deeper into the pose.

S T E P 4 Firmly grasp the feet and attempt to turn the palms up. This engages the supinator and biceps muscles. While you won't actually tum the hands, you'll create a rotational force that draws you that millimeter o r two deeper into the pose. Flex the elbows by contracting the biceps and brachialis muscles. Note that the biceps also supinate the forearms. Flex the wrists. Hold tightly onto the feet and try to lift the hands straight u p from the shoulders. Your hands will not move, b u t this action engages the lateral and anterior portions of the deltoids and flexes the trunk deeper.

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.

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