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

By Ray Long

Grasp the technological know-how in 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 historic artwork, 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 procure the utmost take advantage of your perform. every one e-book comprises the Bandha Yoga Codex, an easy five-step method 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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Extra info for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)

Example text

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.

Engage the gluteus sor fascia lata and gluteus medius. also internally rotate the medius and tensor fascia lata to draw the legs away from the thighs. Engage them to create this action. The tensor fascia midline (abduction). Note that when you stretch a muscle, i t lata synergizes the quadriceps in straightening the knees. Evert the soles o f the feet b y tilting t h e feet the toes. Dynamize the arches by engaging the tibialis pos­ outward, activating the peroneus longus and brevis mus­ terior muscles, and feel how these actions combine to sta­ cles.

These muscles tile force. At this point, the hip is further flexed by the action have minimal impact on increasing this action. Because there of the upper extremities pulling down through the foot. � STEP 2 Grasp the foot with both hands and imagine raising the arms overhead in front of you. Use this cue to activate the anterior deltoids. which flex the shoulders and thereby draw the hip deeper into the pose. Then bend the elbows by contracting the biceps and brachia lis muscles. Align the hands so that the direction of the force from bending the elbows is drawn down through the long axis of the tibia.

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