Yoga Mat Companion 3: Back Bends & Twists: Anatomy for Backbends and Twists: 03

Price: S$48.46
(as of Feb 18, 2026 00:20:07 UTC – Details)


Presents a scientific approach to understanding the practice of hatha yoga: through full-color, three-dimensional illustrations of major muscles, tendons, and ligaments. This book describes the correct positioning of hatha yoga poses (asanas) and their benefits.

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

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.

Publisher ‏ : ‎ Independent Publisher
Publication date ‏ : ‎ 1 January 2011
Edition ‏ : ‎ Illustrated
Language ‏ : ‎ English
Print length ‏ : ‎ 220 pages
ISBN-10 ‏ : ‎ 1607439441
ISBN-13 ‏ : ‎ 978-1607439448
Item weight ‏ : ‎ 1.05 kg
Dimensions ‏ : ‎ 8.25 x 0.75 x 10.5 inches
Best Sellers Rank: 101,566 in Books (See Top 100 in Books) 206 in Yoga Mats 539 in Fitness Training 5,719 in Science & Nature
Customer reviews: 4.9 4.9 out of 5 stars (187) var dpAcrHasRegisteredArcLinkClickAction; P.when(‘A’, ‘ready’).execute(function(A) { if (dpAcrHasRegisteredArcLinkClickAction !== true) { dpAcrHasRegisteredArcLinkClickAction = true; A.declarative( ‘acrLink-click-metrics’, ‘click’, { “allowLinkDefault”: true }, function (event) { if (window.ue) { ue.count(“acrLinkClickCount”, (ue.count(“acrLinkClickCount”) || 0) + 1); } } ); } }); P.when(‘A’, ‘cf’).execute(function(A) { A.declarative(‘acrStarsLink-click-metrics’, ‘click’, { “allowLinkDefault” : true }, function(event){ if(window.ue) { ue.count(“acrStarsLinkWithPopoverClickCount”, (ue.count(“acrStarsLinkWithPopoverClickCount”) || 0) + 1); } }); });