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 movement and the status poses 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 each one pose alongside the best way. The Mat spouse sequence will give you fantastically illustrated, step by step directions on the best way to use clinical rules to procure the utmost take advantage of your perform. every one publication comprises the Bandha Yoga Codex, an easy five-step technique that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what kind of yoga you perform.

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Then place both hands onto the floor on either side of the foot, and lower into Chaturanga on your exhalation. 8. Inhale into Up Dog. 9. Exhale into Down Dog. 10. Inhale and step forward with the opposite foot. Follow Steps 7 through 9 to return to Down Dog and rest there for five breaths, sequentially engaging the muscles described in the foundation pose section for Vinyasa. 1 1 . Inhale and jump or step forward into Ardha Uttanasana (Half-Intense Forward-Bending Pose), extending the lower back and looking up.

Postures from the Sun resonant sound that echoes throughout the physi­ Salutations form the foundation. which is cal body, connecting it to universal vibrational repeated in successive rounds. Individual poses energies. Allow your breath to be the background are then inserted into this foundation to create soundtrack for your practice. like waves rolling diversity within the flow. These asanas become onto a beach covered with smooth round stones. the centerpiece of each round o f Vinyasa. The flow Breathing in this manner will eventually produce sequence encircles the centerpiece pose and is the a self-sustaining rhythmic vibration.

F I G U R E 4 B The pelvis tends to drift back in this pose. Counter this by pressing the neshy part of the big toes into the mat. This engages the big toe nexors. Note how this works to bring the pelvis forward, aligning it over the ankles. ;YI\5A r O U ND4T O l1 P O ':i f 35 V I N YA S A : F O U N D AT I O N PO S E S C H AT U R A N G A D A N D A S A N A • [ F O U R - L I M B STA F F POS E ) F I G U R E 1 TYpically, we jump or step back into Chaturanga Dandasana from Uttanasana. Relax when lowering, and then at the last moment, activate the pectoralis major to hold the upper body off the floor.

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