By Ray Long
Grasp the technology in the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative during the anatomy, biomechanics, and body structure of this historical paintings, interpreting every one pose alongside the way in which. The Mat Companion sequence provide you with fantastically illustrated, step by step directions on how one can use medical ideas to acquire the utmost make the most of your perform. every one ebook contains the Bandha Yoga Codex, an easy five-step technique 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 resources for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)
I'TI "\ ·, I T A M . [ ,,, 53 SU P TA PA DAN GUSTHASANA SlE E 01 NG BIG TOE POSE B E N T- K N : : V E R S I O N IN THIS VERSION OF SUPTA PADANGUSTHASANA, WE COMPLETELY FLEX THE hip of the leg that is held in the hands. This focuses the stretch on the gluteus max imus and proximal hamstrings-the portion of the muscle group that is closer to the origin on the sitting bones. Grasp the foot and flex the elbows to draw the foot deeper into the armpit and increase the stretch in the buttocks; this is the main story of the pose.
Remember that the hip abductors. the ten to relax. Consciously relax them as well. 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.
Upavistha Konasana Preparation Begin by linking the upper and lower extremities. If you cannot reach the feet with the hands, use belts. Bend the knees to release the hamstrings at their insertions on the lower legs. Draw the trunk down towards the floor. This moves the origins of the hamstrings at the ischial tuberosities up and back, taking up the slack in these muscles created by bending the knees. Then straighten the knees to take the h amstrings out to length at their insertions, and feel the stretch.
Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2) by Ray Long