Anatomy for Hip Openers and Forward Bends (Yoga Mat by Ray Long

By Ray Long

Grasp the technological know-how at the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative during the anatomy, biomechanics, and body structure of this historical paintings, interpreting every one pose alongside the best way. The Mat Companion sequence offers you superbly illustrated, step by step directions on how one can use medical rules to acquire the utmost reap the benefits of your perform. every one ebook 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 form of yoga you perform.

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Additional resources for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)

Sample text

BASIC JOINT POSITIONS • The hips flex, abduct, and • 26 • The ankles are neutral. externally rotate. • The trunk extends slightly. The knees flex. • The shoulders flex slightly. YDGA MAT COMPAtiiOH I BOOK 2 Sukhasana Preparation Stretch the adductor group on the insides of the thighs with poses such as Baddha Konasana and Upavistha Konasana. Use facilitated stretching to lengthen the internal rotators with the cradle stretch. Lift the chest by fixing the hands on the knees and attempting to pull back.

The gluteus maximus externally rotates the hips while the gluteus medius and tensor fascia lata abduct them. Activating these muscles stimulates reciprocal inhibition of the adductor group on the inner thighs, allowing them to relax into the stretch. You may note the paradox in contracting the gluteus medius and tensor fascia lata. since they also internally rotate the hips. I n Baddha Konasana, the primary action of these muscles is to abduct the femurs. Certain fibers of these muscles must also be stretched to allow for the external rotation, as described in the preparation.

This synergizes the action of the quadratus lumborum on the lumbar spine. Visualize the sartorius contracting to flex, abduct. and externally rotate the hips. This muscle also assists the psoas i n tilting the pelvis forward. - � STEP 2 Bend the knees by engaging the hamstrings. We relax these muscles once in the pose but occasionally return to them to refine the position of the legs a n d re-establish congruency of the knee joints. ( STEP 3 The tensor fascia lata and gluteus medius activate to abduct the thighs toward the floor.

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