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    Thông số sản phẩm (Mã SP:1607439441)

    SeriesYoga Mat Companion (Book 3)
    Paperback224 pages
    PublisherBandha Yoga; First Edition edition (December 22, 2010)
    LanguageEnglish
    ISBN-101607439441
    ISBN-13978-1607439448
    Product Dimensions8.7 x 0.7 x 10.8 inches
    Shipping Weight1.8 pounds

    Thông tin sản phẩm

    Anatomy for Backbends and Twists

    Anatomy for Backbends and Twists

    Yoga Mat Companion 3

    Ray Long MD

    The third book in the Mat Companion series explores the art and the science behind backbends and twists. This companion provides readers with accompanying visuals and specific instructions on how to better understand the anatomy of backbend and twisting poses. Through this scientific approach to backbends and twists, 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 3 - Anatomy for Backbends and Twists - by Ray Long MD

    Ustrasana

    Setu Bandha Sarvangasana

    Parsva Sukhasana

    Supine Twist

    Ustrasana

    This image illustrates the relationship of the psoas and quadratus lumborum muscles to the lumbar spine. Arching the lower back contracts the quadratus lumborum. This muscle is neurologically connected to the psoas major, so that they automatically engage together to support the lumbar region. Take advantage of this relationship by attempting to slightly flex the hips once you are deep in a backbend. This action augments the contraction of the psoas major produced by arching the back.

    Setu Bandha Sarvangasana

    Once you have lifted the pelvis, relax the hamstrings and activate the quadriceps to deepen the pose. Remember that the quadriceps extend the knees. Because the feet are fixed on the mat, attempting to straighten the knees actually lifts the torso.

    Parsva Sukhasana

    Press the other hand into the mat and attempt to 'scrub' it forward (as if you were attempting to raise the hand). This engages the biceps and brachialis muscles, as well as the anterior deltoid, the pectoralis major, and the serratus anterior. Focusing on these muscle groups turns the trunk deeper into the twist.

    Supine Twist

    Use a passive twist to release and restore the back muscles when cooling down from backbends. These images illustrate a twisting stretch of the lower back muscles and hip abductors. Cross the foot on the knee and then turn the pelvis as shown. Abduct the shoulders and turn the palms to face up. Turn the head.

    Mô tả

    About the Author

    Ray Long, MD, FRCSC, is a board-certified orthopedic surgeon and the founder of Bandha Yoga. He is the author of the bestselling series, The Key Muscles of Yoga and The Key Poses of Yoga.

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