Download PDF by Ray Long: Anatomy for Vinyasa flow and Standing Poses
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 technological know-how at the back of Vinyasa stream and the status poses of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative during the anatomy, biomechanics, and body structure of this historical artwork, deciphering every one pose alongside the best way. The Mat significant other sequence will give you fantastically illustrated, step by step directions on tips on how to use medical rules to procure the utmost make the most 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 power, flexibility, and precision -- it doesn't matter what type of yoga you perform.
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Additional info for Anatomy for Vinyasa flow and Standing Poses
Once the back is warmed up, we add Urdhva Dhanurasana, which flexes the shoulders overhead. Backbends and twists stimulate the third and fourth chakras by activating the muscles and organs of the torso. 1 . Begin in Dog Pose; exhale to jump or step through the arms. 2. Land in Dandasana. Press the hands into the mat and expand the chest as you inhale deeply. 3A. Lie on the back and extend the arms towards the feet. Engage the buttocks and back extensors. Press the feet into the mat and begin to straighten the knees to lift the pelvis for Setu Bandha (Bridge Pose).
This cue activates the tibialis anterior. It can be used to bring the heels down onto the mat, stretching the gastrocnemius and soleus muscles of the calves. d allowing the heels to descend. 40 Y O G A MAT C O M P A N I O N B O O ii I Next. press the balls of the feet into the mat this way pulls on the iliac crests. freei ng the sacroiliac joints to engage the peroneus longus and brevis muscles a t the sides so that the sacrum can tilt forward-a movement known as of the lower legs. Then attempt to drag the feet out to the side, nutation.
The following asanas can be practiced from the standing version of Vinyasa Flow; they follow the same breathing sequence. 1. Take one full breath in Tadasana. Inhale and raise the arms to Urdhva Hastasana. 2. Exhale into Uttanasana. Extend the spine and look up on a n inhale. 3. Exhale into Chaturanga. 4. Inhale into Upward Dog. 5. Exhale into Downward Dog. GA. Exhale and jump or step forward to wrap the legs around the arms to move into Bhujapidasana (Shoulder-Pressing Pose). Press down with the hands and straighten the elbows.
Anatomy for Vinyasa flow and Standing Poses by Ray Long