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Yoga Mat Companion 4: Anatomy for Arm Balances and Inversions


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(as of Dec 06,2021 12:03:17 UTC – Details)


Master the science behind the arm balances and inversions of Hatha Yoga. Dr. Ray Long guides you on a visual narrative through the anatomy, biomechanics, and physiology of this ancient art, decoding each pose along the way. The Mat Companion series provides you with beautifully illustrated, step-by-step instructions on how to use scientific principles to obtain the maximum benefit from your practice. Each book includes the Bandha Yoga Codex, a simple five-step process that can be applied to any pose to improve strength, flexibility, and precision — no matter what style of yoga you practice.



From the Publisher

Anatomy for Arm Balances and Inversions Anatomy for Arm Balances and Inversions

Anatomy for Arm Balances and Inversions

Yoga Mat Companion 4

Ray Long MD

Dr. Ray Long rounds out his Mat Companion series with the art and the science behind arm balances and inversions. With this companion guide, practitioners will be able to better understand the anatomy of these more complex poses. Through this scientific approach to arm balances and inversions, practitioners are able to build a stronger knowledge and awareness of the anatomy of this family of poses and deepen their practice.

Excerpts from: Yoga Mat Companion 4 – Anatomy for Arm Balances and Inversions – by Ray Long MD

Bakasana

Bakasana

Axial Skeleton

Axial Skeleton

Sirsasana Step 3

Sirsasana Step 3

Parsva Halasana

Parsva Halasana

Bakasana

Contract the adductor group to squeeze the inner thighs against the upper arms. At the same time, engage the lateral deltoids to press the arms outward against the thighs. Activate the triceps to extend the elbows. This links the upper and lower appendicular skeletons and creates a stabilizing bandha in Bakasana.

Axial Skeleton

The axial skeleton is composed of the skull, spine, and ribcage. It links the upper and lower appendicular skeletons. Thus, the two subdivisions of the skeleton can be used to affect and influence each other. For example, in Parsva Bakasana, connecting the thigh to the upper arm turns the trunk (axial skeleton).

Sirsasana Step 3

Externally rotate the upper arm bones (the humeri) by contracting the infraspinatus and teres minor muscles of the rotator cuff. This stabilizes the head of the humerus in the socket. Contract the lower third of the trapezius to draw the shoulders away from the ears, freeing the cervical spine.

Parsva Halasana

In the torso, Parsva Halasana lengthens the oblique abdominals, spinal rotators, and erector spinae muscles. Moving toward the legs, the gluteus maximus, hamstrings, and gastocnemius muscles all stretch, as do the toe flexors.

Publisher‏:‎Bandha Yoga; First Edition (December 22, 2010)
Language‏:‎English
Paperback‏:‎224 pages
ISBN-10‏:‎160743945X
ISBN-13‏:‎978-1607439455
Item Weight‏:‎1.81 pounds
Dimensions‏:‎8.68 x 0.55 x 10.74 inches

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