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

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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 throughout the anatomy, biomechanics, and body structure of this old paintings, interpreting each one pose alongside the best way. The Mat Companion sequence offers you fantastically illustrated, step by step directions on tips to use clinical rules to acquire the utmost make the most of your perform. every one ebook contains the Bandha Yoga Codex, an easy five-step technique that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what variety of yoga you perform.

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

Example text

Grasp the feet with the hands. and place the elbows into the crease between the upper and lower legs. Attempt to close (adduct) the knees to engage the adductor muscles in a facilitated stretch. Use a maximum of twenty percent of your force to draw the legs against the arms. Hold this action for a few slow, deep, and steady breaths. Then release the contraction and draw the knees closer to the floor by engaging the muscles at the sides of the hips-the gluteus medius and tensor fascia lata. This takes u p the slack produced by the facilitated stretch and creates a new set length for the adductor muscles.

The foot of this leg tends to lift off the floor and externally rotate. Use coupled joint movements to address this: extend the lumbar spine and hip to bring the foot back to the ground. Then press the heel into the mat and attempt to drag it to the side. This cue engages the muscles that tum the thigh inward, countering the external rotation of the leg. BASIC JOINT POSITIONS • The hip of the leg on the mat extends • • The hip of the held leg flexes, abducts. • and externally rotates. • spine rotates.

YDGA MAT COMPAtiiOH I BOOK 2 Sukhasana Preparation Stretch the adductor group on the insides of the thighs with poses such as Baddha Konasana and Upavistha Konasana. 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.

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