By Ray Long
Grasp the technological know-how in the back of the hip openers and ahead bends of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historic artwork, interpreting every one pose alongside the way in which. The Mat Companion sequence provide you with fantastically illustrated, step by step directions on easy methods to use medical rules to acquire the utmost make the most 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 power, flexibility, and precision -- it doesn't matter what kind of yoga you perform.
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Extra info for Anatomy for Hip Openers and Forward Bends (Yoga Mat Companion, Volume 2)
Upavistha Konasana Preparation Begin by linking the upper and lower extremities. If you cannot reach the feet with the hands, use belts. Bend the knees to release the hamstrings at their insertions on the lower legs. Draw the trunk down towards the floor. This moves the origins of the hamstrings at the ischial tuberosities up and back, taking up the slack in these muscles created by bending the knees. Then straighten the knees to take the h amstrings out to length at their insertions, and feel the stretch.
Adductors longus and brevis, rectus femoris. and sat torius-all muscles that cross the hip joint at the front of the leg. FED N ��� T E POSE VERSI SUPTA PADANGUSTHASANA A STRETCHES THE HAMSTRINGS, GASTROCNEMIUS, AND gluteus maximus of the leg that is held in the air. Use the weight of the torso to draw the leg deeper into the stretch, while at the same time engaging the quadriceps to straighten the knee and create reciprocal inhibition of the hamstrings. This is a good pose in which to apply facilitated stretching.
As described in Step 5 . 38 Y O G A MAT C O MPANION ROOK t. STEP 5 Activate the erector spinae and quadratus lumborum muscles to sit straight and tall. Engaging these muscles transmits a force to the hands, which hold the feet , and draws the feet closer to the pelvis. increasing the stretch of the adductor group on the inner thighs. Note that arching the lower back also tilts the pelvis forward, pulling on the hamstrings at their attachment on the sitting bones and drawing the lower legs in closer to the thighs.