By Ray Long
В данной книге доктор Рей Лонг покажет движение йоги через анатомию, биомеханику и физиологию этого древнего искусства, разбирая каждую позу на этом пути. Иллюстрированные инструкции, шаг за шагом показывают, как использовать научные принципы, чтобы получить максимальный результат от вашей практики. Каждая книга включает в себя простой пятиступенчатый процесс, который может быть применен к любой позе, чтобы улучшить прочность, гибкость и точность - независимо от того, какой стиль йоги вы практикуете. grasp the technology in the back of Vinyasa circulation and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historic paintings, interpreting each one pose alongside the best way. The Mat significant other sequence will give you superbly illustrated, step by step directions on find out how to use medical ideas to acquire the utmost make the most 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 variety of yoga you perform.
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Additional resources for Anatomy for Vinyasa flow and Standing Poses
Engage the gluteus maximus, erecto1 spinae, and quadratus lumborum to lift and slightly arch the back. Raise the arms by activating the anterior deltoids. You can feel these muscles contract at the fronts of the shoulders during this movement. Straighten the elbows by engaging the triceps. The long head of the triceps also rotates the scapula. Activating this muscle enables you to lift the arms higher. ,... F I G U R E 4 Press the balls of the feet into the mat by contracting the peroneus longus and brevis muscles on the outsides of the lower legs.
12. Exhale and bend forward into full Uttanasana. 13. Inhale and rise up into Urdhva Hastasana with the arms overhead. 14. Exhale and lower the arms to Tadasana. Rest here for a breath or two and then continue the flow. Repeat this sequence as you integrate the other standing poses in successive rounds of Vinyasa. A The series displayed here awakens the core muscles of the pelvis by progressively turning it from a position that faces relatively forward to facing the front leg and finally revolving the pelvis into the parivrtta (revolving) variations of the poses.
Hold for five deep breaths, working through the body by engaging the appropriate muscle groups to sculpt the pose. You can also use this pose as a touchstone and as a position of rest. Repeat the flow, integrating the next a sana. A B c In this series, we begin with forward bends and close with hip openers. Refer to Mat Companion 2 for details on the muscles you engage and stretch in these poses. Integrate the postures into the flow, holding each for five breaths, as described for Paschimottanasana on the facing page.