Science of Yoga: Understand the Anatomy and Physiology to Perfect Your Practice

218 Pages·2019·33.71 MB·English

by  Ann Swanson

SCIENCE
of
UNDERSTAND THE ANATOMY AND PHYSIOLOGY TO PERFECT YOUR PRACTICE
YOGA
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SCIENCE
of
UNDERSTAND THE ANATOMY AND PHYSIOLOGY TO PERFECT YOUR PRACTICE
YOGA
Ann Swanson
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Senior Editor Ruth O’Rourke-Jones
Senior Designer Clare Joyce
Editor Alice Horne
US Editor Karyn Gerhard
CONTENTS
Senior Art Editor Karen Constanti
Design assistance Philippa Nash,
Louise Brigenshaw
Editorial Assistant Megan Lea
Senior Jacket Creative Nicola Powling
Jacket Co-ordinator Lucy Philpott
Pre-production Producers
Heather Blagden, Tony Phipps
Production Controller Igrain Roberts Preface 6 THE ASANAS 42
Creative Technical Support Sonia Charbonnier
Managing Editor Dawn Henderson
Managing Art Editor Marianne Markham HUMAN
Art Director Maxine Pedliham
SEATED ASANAS 44
Publishing Director Mary-Clare Jerram ANATOMY 8
Illustrations Arran Lewis Accomplished Siddhasana 46
First American Edition, 2019
Bound Angle Baddha
Published in the United States by DK Publishing
345 Hudson Street, New York, New York 10014 Cell to system 10 Konasana 50
Copyright © 2019 Dorling Kindersley Limited Skeletal system 12 Cat Marjaryasana 54
DK, a Division of Penguin Random House LLC
Text copyright © Ann Swanson 2019 Muscular system 18 Cow Bitilasana 56
19 20 21 22 23 10 9 8 7 6 5 4 3 2 1 Nervous system 22 Cow Face Gomukhasana 60
001–310296–Jan/19
Endocrine system 28 Side Bend Parivrtta
Health warning All participants in fitness Respiratory system 30 Janu Sirsasana 64
activities must assume the responsibility for
their own actions and safety. If you have any Cardiovascular system 34 Seated Twist Ardha
health problems or medical conditions, consult
Matsyendrasana 68
with your physician before undertaking any of Lymphatic system 36
the activities set out in this book. The Child’s Pose Balasana 72
information contained in this book cannot Digestive system 38
replace sound judgment and good decision Camel Ustrasana 76
making, which can help reduce risk of injury. Urinary system 40
King Pigeon Eka Pada
All rights reserved. No part of this publication Reproductive system 41
Rajakapotasana 80
may be reproduced, stored in or introduced
into a retrieval system, or transmitted, in any
form, or by any means (electronic, mechanical, STANDING ASANAS 84
photocopying, recording, or otherwise)
without the prior written permission of the Mountain Tadasana 86
copyright owners. Published in Great Britain
by Dorling Kindersley Limited Forward Fold Uttanasana 90
A catalog record for this book is
available from the Library of Congress.
ISBN: 978-1-4654-7935-8
Printed and bound in China
A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW
www.dk.com
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Chair Utkatasana 94 FLOOR ASANAS 144 The brain and mental
well-being 192
Crescent Lunge Crow Bakasana 146
Anjaneyasana 98 Chronic pain 194
Plank Kumbhakasana 150
Warrior II Yoga therapy 196
Side Plank
Virabhadrasana II 102
Vasisthasana 154 Transformation 198
Warrior III
Cobra Bhujangasana 158 On the frontiers of
Virabhadrasana III 106
science 200
Locust Salabhasana 162
Tree Vrksasana 110
Cautions 202
Supine Leg Stretch Supta
Dancer Natarajasana 114
Padangusthasana 166
Triangle Trikonasana 118 Glossary 206
Supine Twist Supta
Matsyendrasana 170 Index 208
INVERSION ASANAS 122
Bibliography 214
Downward-Facing Dog
Q&AS 174
Adho Mukha About the author and
Svanasana 124 acknowledgments 216
Headstand Sirsasana 128
Joints and flexibility 176
Half Shoulderstand
Spinal care 178
Ardha Sarvangasana 132
Life stages 180
Bridge Setu
Bandhasana 136 Meditation 184
Wheel Urdhva Savasana 186
Dhanurasana 140
Stress 188
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PREFACE
As the daughter of a NASA scientist I was raised I vividly remember lying on my mat at the end
to have an analytical mind. A part of me craves method, of a yoga class with my eyes wide open, looking
data, and evidence. I started journaling at the age of impatiently around when I was supposed to be
seven, carrying my notebooks everywhere. I filled relaxing. I thought “What a waste of time; I have work
them with charts, graphs, observations, and plans to do!” With practice, I started to enjoy the way
concerning everything from what I ate that day to relaxation and meditation practices made me feel.
what to rent at the video store. Now, through reading research, I know that when
I was a curious child, constantly asking, “Why?” My I meditate, I am literally reshaping my brain. Ultimately,
parents would send me to the trusty encyclopedia to I am impacting every single system of my body, and
look up the answer. optimizing function. What more important work
At the same time, I have always been artistic, creative, could I possibly do?
and interested in spirituality. My notebooks are also filled My shifting mindset drew me to the Himalayas to
with elaborate stories, poetry, and colorful drawings. study yoga, massage, and healing arts. My teacher,
My undergraduate studies in art led to burnout. Like Yogi Sivadas, renewed my interest in science. I
many people, I came to yoga hoping to relieve stress returned to the US and completed the pre-medicine
and anxiety during a difficult time—with the added courses, in pursuit of understanding how and why
bonus of staying fit. I didn’t expect that yoga would yoga works in such life-changing ways.
transform me in an ineffable, seemingly magical way. I will never forget the first time I held a human
When I started practicing, I aimed to make the picture- brain in the cadaver lab. The experience was
perfect poses. I slowly realized that yoga isn’t about neither antiseptic nor clinical, but deeply spiritual.
performing the pose “perfectly,” but instead about being That three-pound folded gray mysterious mass
perfectly okay with my body and mind in the moment. once both computed mathematics and felt the
Now I know that many of the most profound effects of depths of love. Holding that brain, I knew that the
poses transcend my anatomy of muscles and bones mind-body connection was a key mechanism
to shape my neurology, psychology, and energetic body. behind yoga’s benefits.
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Scientific principles and
evidence have demystified
so much of the practice.
PREFACE
Science of Yoga is the book I wanted to read when I to discover. In the grand scheme of scientific inquiry,
first started practicing yoga. In classes, teachers offer yoga research is in its infancy. However, now is an
(sometimes conflicting) cues and claims—“Calm your exciting and pivotal point in the field, with a
nervous system by elongating your exhales;” “This remarkable increase in the quality and quantity of
pose will boost your immunity;” “Align your knee over yoga research papers in the past few decades;
your ankle”—and I constantly wondered, “Why?” the evidence supporting yoga’s benefits continues
For the past decade, through workshops, reading to grow rapidly.
research papers, and completing my Master of Science Science can explain the hows and whys of
in yoga therapy at Maryland University of Integrative many things, but research studies, no matter how
Health, I have continued to fill my notebooks with rigorously conducted, cannot compare to your
facts, figures, sketches, and stories. Science of Yoga personal, experiential evidence of healing and
summarizes the notes I found most fascinating as a transformation. Only you can harness the power of
yoga student and teacher. This book is intended as yoga through practice. As with any scientific inquiry,
neither a comprehensive text on human anatomy and I hope this book leaves you with more questions
yoga, nor a medical reference book; it is just the than answers, and brings out your inner child to
beginning. My intention is for this material to spark playfully enquire, “Why?”
more curiosity and discussion about the science of
yoga, and lead to more inspired yoga practitioners and Be well,
professionals, more rigorous research, more public
policies that encourage yoga in schools and healthcare,
and, ultimately, more accessibility and acceptance.
Through my research, scientific principles and
evidence have demystified so much of the practice. Ann Swanson
Surprisingly, this made my transformative experiences Mind-body science educator and certified yoga therapist
feel even more magical. There is just so much more www.AnnSwansonWellness.com
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