By Ray Long
Grasp the technological know-how in the back of Vinyasa circulate 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 historical paintings, deciphering each one pose alongside the way in which. The Mat Companion sequence will give you superbly illustrated, step by step directions on the best way to use clinical rules to acquire the utmost take advantage of your perform. every one publication contains the Bandha Yoga Codex, an easy five-step procedure that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what variety of yoga you perform.
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Additional info for Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1)
Press the hands into the mat and expand the chest as you inhale deeply. 3A. Lie on the back and extend the arms towards the feet. Engage the buttocks and back extensors. Press the feet into the mat and begin to straighten the knees to lift the pelvis for Setu Bandha (Bridge Pose). Press the backs of the arms into the mat. Hold for five deep breaths; then lie back down. 4. Roll to the side and sit up into Dandasana, pressing the hands into the mat and expanding the chest. 5. Lift the torso and jump or step back through the arms, exhaling into Chaturanga.
Exhale into Downward Dog. GA. Exhale and jump or step forward to wrap the legs around the arms to move into Bhujapidasana (Shoulder-Pressing Pose). Press down with the hands and straighten the elbows. Squeeze the arms with the legs to create a bandha. 7. Then exhale and jump or step back into Chaturanga. 8. Inhale into Upward Dog. 9. Exhale into Downward Dog and rest there for five breaths. 10. Inhale and jump or step forward to Ardha Uttanasana (Half-Intense Forward-Bending Pose), lifting the chest and looking forward.
Bend forward and allow the head to hang in a relaxed fashion. Continue to engage the quadriceps to stra ighten the knees. G FLOW PR AC T I C E : S T A N D I N G P O S E S 45 Flow Practice H I P O P E N E RS AND F O RWA R D B E N D S You can integrate the hip openers and forward bends into Vinyasa after the standing poses or as a free-standing practice. Remember to warm up the muscles first with a few rounds of Surya Namaskar A, the foundation of Vinyasa Flow. Because the hip openers and forward bends are performed from a seated position, they use a variation of Vinyasa wherein you jump or step through into Dandasana.
Anatomy for Vinyasa Flow and Standing Poses (Yoga Mat Companion, Volume 1) by Ray Long