Anatomy For Arm Balances and Inversions

227 Pages·2010·26.36 MB·English

by  Ray Long

4
YOGA MAT COMPANION
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FirEsdti tion
C ON T EN TS
INTRODUCT.I...O..N.. ......................... .....................................1.. . INVERSIO...N..S.. ....................................................................9 9
How TOU sET HIBSo oK... .......................................................2 ADHOM uKHAV RKSAS.A..N..A... ........................................ 100
PINCHMAA YURASANA.. .............••••••••..•••••........••••••.....•1•.0..9
EVERPYo sTEE LLAS S TOR.Y... .................................................. 4 SIRSAS..A..N..A... .............................................................1 16
KEYC oNCEP..T..S.. ............................................................. ..... 5 PARSVSAJS RASANA. .....................1.2.5. ..................................
AGONISANTTAG/O NISRETLA TIONSHIPS: EKAP ADAS IRSAS.A...N...A.. .............................................. 133
RECIPROCALI NHIBI..T...I..O..N... ............................................. 6 SAI.AMBA SARVANGA.S..A...N..A.• •••••....•.•••....••.•••••........1..4...0.
KEY MuscLIEs oLATI.O..N...s.. .............................................. 8 EKAP ADAS ARVANGAS.A.N.A. ..............1.4.8. ...........................
KEYC o-ACTIVATIO.N..S.. ................................................... 10 HALASAN..A.. ..................................................................1 56
Co-ACTIVATINGS YNERGIS..T...S.. ........••••....•..•••••••...••••••1..2••• PARSVHAALA SANA. .....................1.6.2. .................................
FACIALTEIDTS TRETCHE.S... ..................................................1 4
REsTORATIVEP osE.s. ......................1.6.8. ...................................
BANDHAS ............................1.6. ...........................................
BALASAN.A. ........................1.6.8. .........................................
THEB ANDHAY oGAC oDE.X. ..................1.9. ....V.J.P.A.R.KARANI.T!.A . ....................................................................... .........1 69
ARM BALANCE S. .........................2.5. ....S.AV.A.S.A..N...A.... ....................................·.· .···.··..·. ....................................1....6 .9. ...
ADHOM UKHAS VANASA.N.A. ................2.7. .M.O.V.E.M.E.N.IT.N .D.EX.... ............................................................. ................ 171
CHATURANDGAAN DASA••N••A••. ...................••........•••.....•.3••4•• ANATOMIYN DE...X.. .............................................................1 83
VA SISTHA.S...A..N...A.. ...................................................... .41
INDEOXF M USCLEASN DL IGAME.N..T...S... ..............................2 12
BAKASA.N.A. ........................4. .7. ..........................................
EKAP ADAB AKASAIN.IA... .................................................5. 4 GLOSSAORFYT ERM.S.. ......................................................... 214
T!TTIBHAS.A.N.A. .....................6.2. ..S.A.N.S.K.R.PI.RT.O .N.U.N.C.I.AAN.TD.I .OP.NO. S.IE.N .D.E...X.... ..............................2.. 1.7. ..
BHUJAPIDAS...A..N..A... .......................................................6 8 ENGLIPSoHs IEN DE..x••• ••••.••.............••••••.••••••••..........•......•2•• 19
AsTAVAKRAS.A.N.A. ....................7.5. ......................................
EKAP ADAB AKASAIN.. A... ..................................................8 2
PARSVBAA KASA.N.A. ....................9.0. ....................................
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I NT RO DU CTOIN
THEM AT COMPANIOSNE RIEPSR OVIDEAS M ETHODCIALA PPROACFHO RU SING
scientcoeb alanacned c onnetchte b odya ndm indi ny ogaT.h ef ourbtoho kc on­
cludtehses eriweist ahr mb alancaensdi nversionsp-otscweao t egotrhiaectsl early
integrate owpiptohstiihnteb e osd y.
Ino urb ipedfaolr mt,h e hips anedx tlroewmeirat rieet sh ew eight-bearing
constrTuhcetm .o rem obilseh ouldaenrdsu ppeerx tremiatlileosuw s t oi nteract
witthh ew orlIdn.a rmb alancweesi ,n vetrhti cso nstrutchte,r esbtyr engthening
them usclebso,n esa,n dl igamenotft sh eu ppeerx tremitFireosma. n e nergetic
perspecatrimvbe a,l ances sttihmenu elravtpeel exusaesss ociawtiettdhh ef ourth
andf iftchh akras. Prtahcetsipeco isnegws i thp recismioovne sn erviem pulses
upwardtsh routghhe s ubtbloed yT.h iosp entsh ew ayf otrh eu nimpedfeldo owf
energfyr omt he loawnedrm orep rimordrieagli oonfst hes acrpalle xutsot he
higher-funclteivoenoliftsn h geb rain.
A similbaarl ancoifno gp posittaeksep sl acwei tihn verted poses. Consider that
mosto fo urt imies s penwti tthh eh eada bovteh eh earatn dt hel oweerx tremities
beloiwt I.n versiroenvse rtshei bsr,i ngtihngeh eadb elotwh eh earatn dt hel ower
extremiatbioevsie t P.o tentbieanle fiotfst hibso dyp ositiinocnl uldoew erbeldo od
pressuarnedh earrta taen di mprovceidr culaotfei nodno rphiinnt sh eb raiAnl.ol f
thipsr epartehseb odyf odre epr elaxation.
Armb alanciensv igoarnadts eti mulattheem indI.n versibornisni gtt or est.
INTRODUCT1I ON
HOW TO USET HISB OOK
Practicyionggai sl ikpea ssintgh rougah s erioefsd oorsw.it he achd oorr evealnienwg
possibiliintt iheeps o sesT.h ek eyt ou nlockitnhgef irdsoto ri su nderstandtihnejg o int
positioTnhsi.us n derstandciannbg e u sedt oi dentitfhyem uscletsh actr eatteh ef orm
oft hep osea ndt hosteh astt rtech.T hek eyt op ositiontihnej go itnsi se ngagitnhge c or­
recmtu scleTsh.i bse ginwsi tht hep rimmeo vers. Entghaepg rei mmeo vers atnhdeb ones
wilall igTnh.e k eyt od eepenitnhgea sanaissu sinygo uru nderstandoifpn hgy sioltoog y
lengthen the muscles itnht ahtep osster.e tFcohc us on tahnedst eh ep koesytsu rweisl l
automaticfaalllilyn tpol acaen dm anifetshte b eneficeifafle cotfsy ogaT.h esein clude
improvefdl exibihleiitgyh,t enaewda reneas sse,n soef w ell-beainndgd ,e epr elaxation.
TheM atC ompaniosne riiessa seto fm odulabro oksE.a chb ookf ocusoensa specipfoisce
categoarnyd c ontaitnhsef ollowing:
• TheK eyC onceptas d:e scriptoifbo ino mechaniacnadpl h ysiologpircianlc ipwlietsh
applicatfioorsnp sec ificp oses.
• TheB andhaY ogaC odexa: s implfei ve-sptreopc etshsa cta nb eu sedt oi mprovyeo ur
flebxiliity, strengatnhd,p recisiinot nh ea sanas.
• TheP oseS ectioan d:e taildeeds criptoifto hnei ndividpuoaslt ures.
• MovementI ndexe:x planatioofbn osd ym ovemenatn dt ablleiss ttihngem uscles
associawtietdhe achm ovement.
• AnatomyI ndexa: v isulails tionfbg o nesl,i gamenatnsd.m uscle(ss howitnhge
origins. insaenrdat citoinoson.fse ach).
• GlossaorfyT erms
• SanskrPirto nunciatainodnP oseI ndex
• EnglisPho seI ndex
AGONIST/ANTAGORNEILSATT IONSHIPS:
RlCIPROICNAHLI BITION
,�1�· -·
• F I G U1 TRh eEK eyC oncepts
I'\ showy ouh owt oa pply
biomechanaincdps h ysiology
toy ourp oseRse.a dt hisse ction
firasntd r eturnh eroef tetno
refreysohu krn owledeg.
2 YOGMAA TC OMPANIOIN B OOK4
F I G UT hReo pEe ni2np ga gef ore ach SALAMBA
SARVANGASANA
posei llustrtahtebe ass ijco inatc tioannsd
positioofnt sh eb odyf ort hapta rticular
asanaS.a nskraintd E nglinsahm esa re
providfeodre achp osturUes.et hipsa ge
toa ssiysotu i nl earnitnhgeb asifco rm
oft hep osea ndo thecro ncidseet ails.
SalambaS arvongosano FIGURE 3
Prepatiorna Uset hep reparatsoercyt ion
asa guidfeo rh owt oe ntetrh ep oseI.f
youa ren ewt oy ogao rf eeal b its tiff,
useo neo ft hesmeo dificatfiooryn osu r
practiIcneg .e neratlh,ep reparatpoorsye s
affetchte s amem usclger oupass t he
finaals anaY.o uw ilble neffirto mt hep ose
nom attewrh ichv ariatyioounp ractice.
FIGURE4
Eachp osec omesw itha
serioefss tepfso re ngagitnhge m uscles
thapto sititohnej ointcso,n cludiwnigt h
a summaryo ft hem uscletsh astt retch.
Muscletsh acto ntraacrtec olordeidf ferent
shadeosf b lue( witthh ep rimmeo vers
deepb luea)n,d t hosteh astt retacrhe
redU.s et hep oses ectitoonm aster
thea natomoyf a nyg iveans ana.
HOWT OU SET HISB OOK 3
EVERYP O SE T ELSL AS TORY
Paintisncgusl,p tuarnedsy ,o gap oses-lwirkiet tepnr oducian gge nersaeln soef w ell-beainndeg m o­
workosr c inema-taelllal s torWyi.t ht hiisnm ind,ti onabla lanTchee.l owecrh akraasss ociawtiettdhh e
iti sh elpfullo otakott hee lementthsac tr eaatn ea r­sacrpalle xaurses timulataendde, n ergeotipce nings
ratiavneds eeh owt hecya nb eu setdo b enefiyto ur occuwri thtihne s ubtbloed yA. m ultilayecroegdn i­
practiCceen.t rtaoal n ys toriysa confltihcatmt u st tives hitfatk epsl ace.
ber econcoirla endo bstatchlaemt u stb eo vercome. We thenm oveo ura ttentitoona nothseurb ­
Tensiobnu iladnsd,a c resceinsdr oe achfeodl,l owepdl ootft hem ains torUyn.d erstantdhianttgh em ain
byd enouemeAn ts.o lutmiuosnt b en egotiaItne ds.t oroyfD ogP osies a focussetdr etocfth h eh am­
theb esstt oritehsi,ds y namiecv okeas c ognitisvter inagnsdg luteawel csa,n c aloln s upporticnags t
shifitnt hea udienac nee,w p erspectCiovnes.i detroa mplitfyh iIsn.D ownwarFda ciDnogg t,h imse ans
thiisnt hec onteoxfat p osoer p ractsiecses iUosne. contracttihnegt ricepTsh.i fso rciest ransmittot ed
them etaphoofrn arratisvteru ctutroed eepetnh e thel oweerx tremiatiset sh,et orsiosp ressbeadc k
trafnosr matpiovwee orf y oga. towartdh et higWhes .c ana lssoh itfth ef ocutsoa n
Letd'esc onsttruhcets toroyfD ownwarFda cinga gonist/antaggroonusipus ctah s t heq uadricaenpds
Dogc:o ntractthiepn sgo aasn di tssy nergists hfalmesxterisn rgse,p eatitnhge p rocedsess cribed above
theh ipasn dtr unkT.h eh ipe xtensooprpso steh isf ort heh ipf lexoArsst .h ei ntensoiftty hes tretch
actiocnr,e ataic nogn floirco tb stacIlnec.r eastihneg i ncreatsheesc ,o nfleisccta lautnetislfi, n alal yc re­
contracftoirlcoeef t hep soabsu iltdesn siwohni,c hs cendiosr eachwehde nt hep ostuirsce o mpleWtee .
theg lutemuasx imuist,as n tagonriessti,sS tesn.s ormyo vet ot hen expto stuursei,n tgh eb reattohw eave
receptroerlsai yn formattioot nh es pincaolr adb outt hep racttiocgee ther.
them usclel'esn gatnhd t ensiTohnec. e ntrnaelr vous Iti ss aitdh atth ec onscimoiunsd c annofto cus
systetmh enn egotiatae sso lutitootn h ec onfliocntm oret hatnw oo bjecattos n eti me.W henw es yn­
throurgehc iproicnahli biatinodno theprh ysiolocghir­oniozuera ttentoinot nh eb reaatnhd i ndividual
calp rocessTehses. tr etchimnugs clree laxtehse, musclger oupwse,e liminmaetnet aclh attaenrdc ul­
metaphoriocbaslt acilsoe v ercomaen,dt heb ody tivatae s tatoefm editatiavbes orptiaolntl,h ew hile
movedse epeirn ttoh ep oseE.n dorphairners e leasesdc,u lptitnhgep ose.
4 YOGMAA TC OPMAINONI BOOK4
KEY
CONCEPTS