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 move 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 old artwork, deciphering each one pose alongside the best way. The Mat spouse sequence provide you with fantastically illustrated, step by step directions on tips to use clinical ideas to procure the utmost make the most of your perform. each one e-book comprises 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 variety of yoga you perform.
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Extra resources for Anatomy for Vinyasa flow and Standing Poses
Add the hip flexors and the rectus abdominis to lift the legs. Activate these muscles to flex the hips and trunk. At the same time. extend the elbows by firmly contracting the triceps. pressing down onto the floor or your blocks with the hands. Engage the lower third of the trapezius to descend the shoulders. Depressing the shoulders with the elbows straight and the hands fixed on the mat acts to lift the body. F I G U R E 4 Jump or step through into Dandasana. Once Move up the body into the hips, flexing them by engaging in the pose, make i t active by engaging the quadriceps to the psoas.
The cervical spine extends in Urdhva Hastasana. • The shoulder blades adduct and depress slightly. TADASANA-MOUNTAIN P O S E 57 Tadasana Prepa ration Internal forces, such a s our mental state, influence our posture. For example, if we feel fatigued, defeated, or depressed, we might stand in Tadasana with slumped shoulders and a collapsed chest. Conversely, the form that we create with Tadasana influences our mental state. Bling the feet together and straighten the legs. Draw the shoulders back and down to open the chest.
Inhale and extend the back to rise up into Urdhva Hastasana. 13. Exhale and lower the arms to Tadasana. Rest for a moment or two and then repeat the flow, integrating the next pose. A 68. I ncorporate Bakasana into the sequence by j umping or stepping c forward to place the upper sh ins on the outsides of the upper arms. Straighten the arms a n d squeeze against them by engagi ng the adductor muscles on the insides of the legs. This stabil izes the pose and creates a ba ndha. 6C. Then insert Parsva Bakasana, the turnin g version of Crow Pose.