Read e-book online Anatomy for Vinyasa flow and Standing Poses PDF

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 technology in the back of Vinyasa movement and the status poses of Hatha Yoga. Dr. Ray lengthy publications you on a visible narrative throughout the anatomy, biomechanics, and body structure of this old artwork, deciphering every one pose alongside the way in which. The Mat better half sequence provide you with superbly illustrated, step by step directions on the best way to use medical ideas to acquire the utmost take advantage of your perform. each one ebook comprises the Bandha Yoga Codex, an easy five-step approach 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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F I G U R E 2 Inhalation is, for the most part, dtiven by the diaphragm. The phrenic nerve controls this muscle, which functions both consciously and unconsciously. The diaphragm will do its work automatically, but you can direct the frequency and depth of each inhalation. The brain can recruit the accessory muscles of breathing to increase ventilation when the body needs more oxygen. Watch a sprinter at the end of a race, and you will see that they are engaging muscles in the neck, back, chest, and abdomen to increase lung volume.

The biceps and brachialis muscles also lengthen. Extend the knees by activating the quadriceps; this stretches and relaxes the hamstrings. � F I G U R E 2 On the next breath, press the mounds a t the base of the index fin­ gers into the mat by engaging the pronators teres and quadratus o f the fore­ arms. At the same time, externally rotate the shoulders by contracting the infraspinatus and teres minor muscles of the rotator cuff. Thrning the palms down (internal rotation) and externally rotating the shoulders creates a "wringing" effect up and down the arms.

Use the cues in this book to train yourself to isolate and engage the accessory muscles of breathing. For example, draw the shoulder blades toward the midline and then engage the rhomboid, pectoralis minor, and serratus anterior muscles to lift and expand the chest. This "locks" or stabilizes the pose, strengthens the muscles, and stimulates the nervous system. For example, engage the quadriceps of the back leg (by trying to straighten the knee) and the triceps of the arm that is holding the foot (by trying to straighten the elbow).

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Anatomy for Vinyasa flow and Standing Poses by Ray Long

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