Anatomy for Vinyasa flow and Standing Poses by Ray Long

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 in the back of Vinyasa circulation and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this old artwork, interpreting every one pose alongside the best way. The Mat significant other sequence offers you superbly illustrated, step by step directions on easy methods to use clinical rules to procure the utmost make the most of your perform. every one publication contains the Bandha Yoga Codex, an easy five-step procedure that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what form of yoga you perform.

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A The series displayed here awakens the core muscles of the pelvis by progressively turning it from a position that faces relatively forward to facing the front leg and finally revolving the pelvis into the parivrtta (revolving) variations of the poses. We finish the sequence with the forward fold Prasarita Padottanasana. Integrate each pose into the Vinyasa Flow foundation described on the facing page. Hold each standing asana for five breaths per side. Use the standing pose section of this book to work your way through the body with each breath.

In the beginning. you may need to keep the feet on the floor. This is fine, a s it will build the strength necessary to eventually lift the weight of the legs as well. 42 Y O GA MAT C O M PA N I O N I BOOK I F I G U R E 3 As you gain strength in the arms to lift the torso. 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.

Inhale and rise up into Urdhva Hastasana with the arms overhead. 14. Exhale and lower the arms to Tadasana. Rest here for a breath or two and then continue the flow. Repeat this sequence as you integrate the other standing poses in successive rounds of Vinyasa. A The series displayed here awakens the core muscles of the pelvis by progressively turning it from a position that faces relatively forward to facing the front leg and finally revolving the pelvis into the parivrtta (revolving) variations of the poses.

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