Yoga Mat Companion 4: Arm Balances & Inversions: 04

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Orthopaedic surgeon Ray Long blends modern science and the ancient art of hatha yoga to create an indispensable resource for every yoga practitioner — from beginners to experts. A scientific approach to understanding the practice of hatha yoga: through full-colour, three-dimensional illustrations of major muscles, tendons, and ligaments, Ray Long describes the correct positioning of hatha yoga poses (asanas) and their benefits. Specific anatomical descriptions highlight which muscles to activate in each pose, bringing the experience of the pose to new sensory heights. A novel approach to learning yoga poses: each of the four mat companions focuses on one type of yoga pose: standing poses, forward bends and hip openers, back bends and twists, and arm balances and inversions. The illustrations and descriptions describe the major movements that enable the poses, how to deepen the posture, and sequences of muscle activation. The concealed wire-bound pages make the books perfect mat resources during practice.

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

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 ‏ : ‎ Independent Publisher
Publication date ‏ : ‎ 1 January 2011
Edition ‏ : ‎ Illustrated
Language ‏ : ‎ English
Print length ‏ : ‎ 218 pages
ISBN-10 ‏ : ‎ 160743945X
ISBN-13 ‏ : ‎ 978-1607439455
Item weight ‏ : ‎ 1.05 kg
Dimensions ‏ : ‎ 8.68 x 0.55 x 10.74 inches
Best Sellers Rank: 143,324 in Books (See Top 100 in Books) 270 in Yoga Mats 750 in Fitness Training 8,208 in Science & Nature
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