By Ray Long
В данной книге доктор Рей Лонг покажет движение йоги через анатомию, биомеханику и физиологию этого древнего искусства, разбирая каждую позу на этом пути. Иллюстрированные инструкции, шаг за шагом показывают, как использовать научные принципы, чтобы получить максимальный результат от вашей практики. Каждая книга включает в себя простой пятиступенчатый процесс, который может быть применен к любой позе, чтобы улучшить прочность, гибкость и точность - независимо от того, какой стиль йоги вы практикуете. grasp the technology in the back of Vinyasa movement and the status poses of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative in the course of the anatomy, biomechanics, and body structure of this historical artwork, interpreting each one pose alongside the way in which. The Mat spouse sequence provide you with fantastically illustrated, step by step directions on how you can use medical rules to acquire the utmost reap the benefits of your perform. every one publication comprises the Bandha Yoga Codex, an easy five-step method that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what kind of yoga you perform.
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Additional resources for Anatomy for Vinyasa flow and Standing Poses
Layered system that combines breath work. mus producing a healthy glow to the skin and releasing cle activation, and rhythmic movement. "Transition toxins. Because you can sweat a great deal during smoothly from one pose to the next, and progres practice, be sure to drink plenty of fluids to main sively refine each successive round as illustrated tain hydration. below. Begin by warming up the muscles that The repetitive nature of Vinyasa takes the are the prime movers of the major joints. These joints through an increasingly greater range of are the muscles that create the general f01m of motion, improving the circulation of synovial fluid the pose.
Exhale into Uttanasana. Extend the spine and look up on an inhale. 3. Exhale into Chaturanga. 4. Inhale into Upward Dog. 5. Exhale into Downward Dog. 6A. Exhale and step forward into Trikonasana from Down Dog; hold for five smooth breaths. Engage the muscles that sculpt the pose (use the pose section in this book for reference). Expand the chest and, on the last breath, engage two opposing muscle groups to create a bandha. 7 . Then place both hands onto the floor on either side of the foot, and lower into Chaturanga on your exhalation.
Exhale into Downward Dog. Hold this pose for five deep breaths and then repeat the flow, adding the next pose. A c 38. Roll over into Halasana and then exhale and lift the legs into Shoulder Stand. Lean back into the hands and contract the biceps to bend the elbows; press the hands into the back and open the chest forward. Leaning back into the hands has the added benefit of taking the pressure off the cervical spine. Maintain the pose for five breaths in the beginning; build up to holding it longer with practice.
Anatomy for Vinyasa flow and Standing Poses by Ray Long