By Ray Long

Grasp the technology in the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this old paintings, deciphering every one pose alongside the best way. The Mat Companion sequence provide you with fantastically illustrated, step by step directions on the best way to use clinical rules to procure the utmost reap the benefits of your perform. each one booklet comprises the Bandha Yoga Codex, an easy five-step strategy 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 Arm Balances and Inversions (Yoga Mat Companion, Volume 4)

Sample text

The forearms pronate. • The knees extend. • The wrists extend. The shoulders flex and externally • The ankles dorsiflex. rotate. • The lumbar spine extends. • The cervical spine flexes. • • The elbows extend. I I I ' ADHO MUKHA SVANASANA-DOWNWARO FACING DOG POSE 27 Adho Mukha Svanasana Preparation Adho Mukha Svanasana is practiced as a free-standing posture or as part of a Vinyasa sequence. If you're using it in Vinyasa, then for the first few rounds, sim­ ply take the basic shape of the pose by flexing the hips and straightening the knees and elbows.

Note how the muscles a n d bones interconnect from the hands through the elbows and into the shoulders in a coiling fashion. 58 Y O G A MAl C O M P A N I O N B (l , K � 5 T E P 3 Contract the psoas to flex the hip. Visualize the gluteus minimus engaging to synergize this action. Activate the hamstrings to flex the knee. This tilts the pelvis back and down by pulling on the ischial tuberosities and counters the anterior tilt o f the pelvis pro­ duced by the contracting psoas. Co-activating antagonist muscles can be used to stabilize a region-in this case, the pelvis.

L�-----�) 5 T E P 4 Engage the quadriceps to extend the knees. Activate the gluteus medius and tensor fascia lata to draw the iliac bones slightly apart {through closed chain contraction) and internally rotate the thighs. A cue for this is to fix the feet on the mat and then attempt to scrub them away from each other. Because the feet won't move, the force of this contraction is transmuted to intemal rotation, creating a "coiling" line of force down the legs. S T E P 5 Contract the infraspinatus and teres minor muscles to externally rotate the shoulders.

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