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 technological know-how in the back of Vinyasa move 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 artwork, interpreting every one pose alongside the best way. The Mat significant other sequence provide you with superbly illustrated, step by step directions on how one can use medical ideas to procure the utmost reap the benefits of your perform. every one publication contains the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance energy, flexibility, and precision -- it doesn't matter what form of yoga you perform.
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Additional resources for Anatomy for Vinyasa flow and Standing Poses
6H. Close the standing flow sequence with Prasarita Padottanasana. 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.
This a llows the cardiovascula r system to equilibrate. Repeat the Vinyasa . 6F. Finish this series with Headsta nd. With practice, you can learn to hold Sirsasan a for longer than five breaths. Come down and rest in Child's Pose and then repeat the Vinyasa to balance the body. Do not practice Headstand if you have a n injury or other pathology in the cervica l spine region. F F L O W P R A C T I C E . A R M B A L A N C E S AND I N V E R S I O N S 51 Flow Practice H A LA S A N A A N D S H O U L D E R STA N D We finish the series with Halasana (Plough Pose) and Shoulder Stand (Sarvangasana).
Do this by gently engaging the abdominal muscles, activating the rectus and tnnsversus abdominis. Slightly squeeze the chest as well to contract the muscles that connect one rib to another: the internal intercostals. Activating the transversus abdominis increases intra-abdominal pressure. This increased pressure causes the abdominal organs to be lifted up against the diaphragm. aiding to empty the lungs. Contracting the internal intercostals brings the ribs closer together, thus decreasing the volume of the thorax (the chest) during exhalation.