Anatomy for Vinyasa flow and Standing Poses PDF
Preview Anatomy for Vinyasa flow and Standing Poses
1 YOGA MAT COMPANION bandhaypougbal ications Thibso oki si ntendaesda referevnocleu moen lyn,o ta sa medicamla nualI.ti sn ott ob eu sedi n anym annerf ord iagnosoirts r eatmeonftm edicaolrs urgiccaonld iitons.T hibso oki sa lsnoo ti n tendetdo b ea substitfuotrae n yt reatmetnhatt m ayb eo rh asb een presbecdr biyy ourh ealtcha re providIefry o.u s uspectth ayto uh avea medicaplr oblem, coynosuurpl hty siacni.A lwayisn,y our particuclaasreo ,b taimne dicacll earanfcreo my ouprh ysicibaenfr oeb eginnitnhgep ractiocfye o ga ora nyo theerx ercise proAglrwaamyp.sr actiycoeg au ndetrh ed iregcuti danacned s upervisoifo n a qualifainedde xperienicnesdt rucWtoorrk.i ndgi recwtliyt ha qualifyioegdai nstrucctaonhr e lp top revenitnj ureis.T hea uthoirlu,ls trartsoe,d itor, publidsihsetrr iabnsudpt eocri ficdailslcyl aim anyr esponsiboirll iitayb ifloirti yn juritehsam ta yo ccudru rintgh ep ractiocfye o gao ra nyo ther exercipsreo gram. PublishbeyBd a ndhYao gaP ublications PlattsbuNrYg h, www.bandhagyao.com Copyrig©h2t0 1R0a ymondA .L ongM,D ,F RCSC Alclo ntent,v isuaanld t extual,u cperduo nddetrh ed irectoifoR na yA .L ong,M D,F RCSC Alrli ghrtess erved. No parotf t hibso okm ayb er eproducsetdo,r eidna retriesvyaslt emo,r transmitbtyea dn ym eanse,le ctornic,m echanicpahlo,t ocopyriencgo,ir ndg, oro theriswew,i thouwtri ttepne rmissiforno mt hep ublsiher. MatC ompanio�ni sa registetrreadd emark. DistribubtyGe rde enleBaofo kG roupL LC Foro rderiinngf ormatoiros pne ciald iscounftosrb ulpku rchasesp,l easceo ntact BandhYao gaP ublicataito8 n9s0 C8e nterP ointDer ivBea,l dwinsvNYi l1l3e,0 2571,8 .578.3720 Desigann dc ompositbiyoG nr eenleBaofo kG roupL LC Covedre sigbny G reenleBaofo kG roupL LC Fronatn db ackc oveirl lusttoirnsab yK urLto ngB,F A www.kurtolng.net ComputeGrr aphiTcesc nhiclaD iercto:rC hriMsa civer Sanskrcialtlg iraphy andb ordepra inintg:S tewartT homasw ww.palmstonoem. c Edtior:E rynK irkwooMAd,, RYT www.barrhavenyoga.com ISBN1 39:7 8-1-6074-394-31 Parotf t heT reNee utraJplr"o grawmh,i cho ffsetthsen umbero ft reecso nsumeidn thep roductainodnp rnitnig oft hibso okb yt aknig proactsitveep ssu,c ha sp lanting teres ind irecptr oporttioot nh en umbero ft rees sued:w ww.treeneutarlc.om PrintiendC anadoan a ci-dfree paper 10 111 21 31 4 15 109 8 7 63 521 4 FirEsdti tion CO NTENTS INTRODUCT..I..O..N.. ...............................................................1.. STANDIPNoGs E..s. ................................................................. 55 How ToU sET HISB ooK 2 TADASA.N.. A". ......"....".. .............."..." .." ". ."..". ". ......... " 56 .......................................................... UTTANASA..N..A... ............................................................. 64 PRACTIGCUEI DELI..N..E..S. ........................................................ 4 VRKSASA.N...A.. ................................•..............•................7 1 UTTHITHAA STAP ADANGUSTHASANA . 76 KEYC ONCEP.T...S.. .............................................................5.. ... ................................... UTKATASANA ,. ......8.2. ......... AGONISATN/T AGONIRSETL ATIONSHIPS: ................................................. RECIPROICNAHLI BI.T...I..O...N.. ..........................................6. ... UTTHITTAR IKONAS.A..N..A.... ................ , .... .,. ......8..9 . ,. ...... . ,., KEYM uscLIEs oALTIO.N..S.. ................................................. 8 VIRABHRAADSANIAI. . .................................... .................... 94 UTTHITA PARSVAKONASANA 103 KEYC o-AcTIVAT..I..O...N..s... ............................................1 0 ....... ............. .......................... BANDHAS . 15 ARDHA CHANDRASA...N..A... .•.... ,. ...............................•..1. .0.8 ............................................................ ......... ... FACILITASTTEREDT CHES ,. ...1.6. ... pA RSVOTTANAS.A....N..A.. .....•.... ,. ...... ,. ......,. ....1..1..4.. ... ........ ................ ..................... ....... VIRABHRAADSAN!A. ............ ............................... .............. 120 THEB ANDHYAO GAC ODE.X. ................................................... 21 VIRABHADRASIAI.NI.A . ..................1.2.8. ............................... VINYASFAL OW 27 PARIVR1TTRAIK ONAS.A...N...A.. ............................., . ....1.3.4. ... ............ ....•.........•....•....•.•....•....•....•......•......... PARIVRTPTAAR SVAKONASANA 140 UJJAYBIR EAITNHG 28 ............................................ ............. ................................................. PARIVRTATRAD HAC HANDRASANA 146 VINYASFAO UNDATIPOOSNE S 32 ................................ ..... ............................................ .. PRASATRAIP ADOTTANASANA 154 T,\DASANA 32 ................................. ............ ...". ". " "" ... " ........" ." ........." .......... ""." .•." . GARUDASANA " ................".."... ....... ..1. 6.0. .. " UTT.A.NA.S".A. N."A. .".. ...... ..."."....".. ..".. ............. .3. .4. .. " ....................... CH.A,TURADNAGNAD /\5:.\..N...A... ... ...... ............... ........... . 36 RESTORATPIOVSEE.. S.. ......................... ................... ..............1 68 URDHVA MUKSHVAAN ASA.N..A... ........................., ...3.8. ...S.u PPORTSErrDu BANDH.A.. ............................................1.6 8 ADHOM UKHAS VANASAN.A. ...............4.0. ....V.I.P.AR.I.KT.AA.R .AN..!..... ...................... .............................................. 169 }UMPITNGHR OUG.H. ...................4.2. ................................. MOVEMENITN DEX 171 ...... ..•...........•.........•...........•..................... FLOWP RACTI..C.E.. ................................................................ 44 ANATOMIYN DE...X.. .................................................. .......... .183 INDEOXF M USCLEASN DL IGAMENTS 212 ....................................... GLOSSAORFYT ERMS 214 .................. .......................................... SANSKRPIRTO NUNACTIIOANN DP OSEI NDEX 217 ......... ................... ENGLIPSoHs EI NDEX 219 ............................................................ INTRODUCTION THE MAT COMPANIONS ERIEISS D ESIGNETDO ASSISYTO U IN UNDERSATNDING thef unctioannaalt omoyf y ogaA.l thouaglhyl o gap oseasr ei nterrelfaotrle eda,rn inpgu r posewse haves ubdivitdheedm i ntcoa tegories acctoort dhieniggre neral form. This first booko ft hes erisehso wsh owt oc ombinWee sterns cientkinfoiwce dgwei tht hep ractice of VinyaFslao wa ndt hes tandipnogs eIsn.V inyawsear epeaat f oundatisoen1alio efsp ostures thaetn circilned ividausaaln afsr omt heo thepro sec ategorTiheissv. i goroaunsd a erobic practiccoem binebsr eathianngdb odym ovementto p roduchee atw,a rminugp t hem us cletse,n donasn,d l igamenatnsd g eneratai dnegt oxifyisnwge atP.r acticViinngy asiana heaterdo ome nhancetsh eseef fecItnst .h ef irpsatr otf t hibso okw,e discutshsep ractical applicaotifWo ens tersnc ientcoeV inyasFlao w. FollowitnhgeV inyaspao rtioofnt heb ooka re tshtea ndipnogs esL.e arninHga tha Yogab egin\sv itthh esfeu ndamentpaols turwehsi,c h straentdcs ht rengtthheenm uscles oft hel oweerx tremitainedos p ent heh ipasn dp elviAss. rae suolftt hipsr actiaccet,i vi tieosf d aillyi visnugc,h a ss tandianngd w alkinfge,ec lo mfortaabnldee asyW.o rkintgh e muscleasn dj oinotfst hel oweerx tremitailesssot imulattheens e rvcee ntetrhsa stu pply thirse gion, increasinagc teilveiicnttt yh1 eli ucmablo saaclpr lexuTsh.i isn creaseelde ctri cala ctiviintt yu mi lluminattheefs i rastn ds econcdh akraosft hes ubtlbeo dya,i dintgo removeen ergebtliocc kagtehsad te veltohpr oughoouutrl ifetiImtie st. h icso mbinatoifo n biomechanipchayls.i ologaincdae ln.e rgeptriocc esstehsad ti fferenytoigaatf er omo ther formosf p hysicaaclt ivity. JNiRODUCTIIl'l HOW TO USET HI SB OOK Practicingi sly iokgpeaa ssintgh rougah s eloiefds o orwist,he achd oorr evealniengw possibiliintt iheeps o seTsh.e k eyt ou nlockitnhgf ei rdsotoi rsu nderstathnejd oiinngt positTihoinunssd .e rsitnagc nadbne u setdoi dentthiemf uysc letsh actr eatteh feo rm oft hep osea ndt hosteh astt retTchhe.k eyt op ositiontihnjego iinsetn sga gign thceo r recmtu scleTsh.i bs egiwintsht hper immoev ers. Entghaepg rei mmeo verasn dt heb ones wiallilng .T heke yt od eepenitnhgea sanaissu sinygo urun dertsandnig ofp hysioltoog y lengthtehnm eu scltehsas tt reitntc hhpe o se. oFnto hceuksseye s a ndt hep ostuwirlels automatfiaclilan ltpoll yac aen dm anifetshte b eneficeifafle cotfs yoga. iTnhcelsued e improvefdl exibihleiityg,h tened aas weanrosefewne lels-sb,eai nngdd. e erpe laxation. TheM atC ompaniosne riiases se otfm odulbaoro kEsa.cb hoo kf ocuosnea ss p ecpiofsei c categoarny dc ontatihfneos l lowing: • TheK eyC oncep:ta sd esicprtioonfb iomechaanndip hcyaslio logpircianlc ipwlietsh applicantisfo ors pecipfoisce s. • TheB andhaY ogaC odex:a simplfei ve-sptreopc etshsa cta nb eu sedt oi mprovyeo ur flexibisltirteyn,ga tnh,pd r eciisnt ihoaens anas. • TheP oseS ectioand :e taildeeds C!iptoiftoh eni ndivpiodsutuarle s. • MovementI ndexe:x lapnationso fb odmyo vemeanntdt ablliesst itnhgme u scles associawtietdhe achm ovement. • AnatomyI nde:xa v isluiaslti onfbg on e, sligamaennmdtu ss,c le(ss howing the origiinnss,e rtiaonnsda,c tioonfse ach). • GlossaorfyT erms • SanskriPtr onunciatainodnP oseI ndex • EnglisPho seI ndex :::�::.::.:"·�� ::- -:.:. FACILITAHDS TRETCHES --.-.-..- -..··-- ·--_---·--·-..··....,.-. _--- _-�.. ---.·.-.-...· ... · •- ·• ·-rd•vr'• ;m.,,1;.,I�'1.:'JJ "':( � ..::..:.--::-: -=-:.� - � .. . ) -- ....... - G U R E 1 F I TheK eyC oncepts -.--.·-·--..-.. .·...· -·--··-·- - -- - ·--·--· showy ouh owt oa pply .··.::.::-�: ::: _::: � :;:..:: .::::_ -- -: _ _ . ...... _ ..... _ biomechanaincdsp h ysiology . -·-----........ -.. ----- :.::.-:..· -:-===� :..::-:.::_::w::.=-==- ..._. -- toy ourp osesRe.a dt hisse ction firasntd r eturn heroef tetno .-----.,..-."'.-- ".. -.' .·• -----a•.r-.-· ---·..-·.._-• .-- ... refreysohu rk nowled.g e -_-.. ·.. ...._..._- . _, -_� · - .-...·-..-�.. ._ ..- ...- . . .... ----· 2 YOGAM ATC OMPNAIONB OOKI FIUG R E 2 UTTHITA Theo penipnagg ef oera ch TRIKONASANA posie llusttrahtebe ass ijco int acatnido ns positioofn st bhoed yfo rt hapta rticular asanSaa.n skarnidtE nglinsahm easr e providfeodre ach posUtsuert eh.ip sa ge toa ssiysotui nl earntihnegb asifco rm oft hep osae ndo thecro ncidseet ails. FIGUR3E Use tphree patroarsye ction UtthTirti\too na•oPnra• porolion asa guidfeo r htoowe nter ptohseeI .f youa ren ewt oy ogoa rf eeal b istt fif, ----·--..- .......-.... .-.- --- . ··- use onet heofsm eo dificatfoiro nyso ur ··'""'""'_.,.. ___ .._ _ .,. __ _ ............. --.-· ....... - -__-..._.__ -_.. ....... ,-... .._. ...... ._- ...... .._. _ _ _ practiIcnge e.n ertahlep repatroarpyo ses ---··-------- ..-. -- .......... _.__ . _._._... ......._ _ ......_ ..__ __ lo.. ........_.. _.... _... . affetchtes ame musgcrloeu passt he ---- -_,.·-- ----· -�- finaasla nYao.u w ilble nefit tfhrepo oms e nom atter wvhairciha tyiooupn r actice. FIGURE4 Eacpho sceo mewsi tah serioefss teps efnogra gitnhgem uscles that postihteji ooinn ctosn,c ludwiintgh a summayr oft hem uscltehs astt retch. Muscltehsa t conatrreca oclto rdeidf ferent shadeosfb lu(ew itthh ep rimmeo vers deebp luea)n,dt hosteh astt retacrhe red. Use tsheec tpiotosomne a ster thea natomoyfa nyg iveans ana. .., ., MO'tH.i UTl-Sifi BSO OK3 PRACTICE GUIDELIENS Oneo fm y favortietaec hePrrso,f esNsoorrm F rymana t fountdh itso b ea particularly vaalsui atab llleo wtso ol, ParsonS'csh ooolf D esigbne,g ahni sc oursbey i dentime tow orke achs idoef t heb odye venlUys.i nag t imer fyintgh rekee ya ttribunteecse ssafroyrs ucceisnsa ny alssoe tas l imiotnt hea san(af oerx ampl3e0,s econds). endeavTohre.ya rec ommons ensed,i sciplainneda, t tenWhent heb elclh imeIs',m finished witahn dtI h at pose tiotno d etaiHle.r aer es omes uggestoinoh nosw t oa pplyd on'tth inakb ouitta nymorTeh.e t imeirsl ikae guru. thesaet tribtuoty eosu yro ga practice: Anothewra yt oa ppldyi sciptloiyn oeu rp ractiicse tot akaem omentt or eneconty ousre ssiiomnm ediately I. Common SenseD.o n'fto rcyeo urseilnfta o p oseI.n afteSra vasanoar,t hef inarle laxatCioonns.i dwehra t manyy ogpao sturjeosi,nc tasnb et aketnot hee xtremoefs wentw elaln dh owy ouh aviem provtehde;ln e avietY .o ga theirra ngoef motFioorn.c itnhgeb odyi ntaop ositciaonn instrucctaonur sse t hissa met echniqaufet etre achian g injur e thec artilage, laingdam muesnctlses,su rroundicnlga sTsh.i ssh orrte flechteilopnts oc onsolitdhaett er ain thej oinTthse.M atC ompanisoenr iperso vidgeusi deliniensgs essiionnty oo unre uracli rcuiRtermye.m betrh atth e onh owt ou sep hysioltoosgy a fedliys sobllvoec kaagneds unconscious mind yionutreh garradwt oersk into the increjaosiemn otb iliUtsyet. h esgeu idelitnode ess iygonu r bodyb etween sessions. Conscliionukysso urre flection practiAcpep.l yiynogu rk nowledogfep hysiolroagtyh erp racttioct eh eu nconsciaonudms u ltipltiheiessf fect. thanf orcing yoiunrttsohe epl fo sies a kitno t hea ncient Chinepsreo ve"rIbyf,o uh avdei fficruelatcyh iynogu gro al,3· A ttentitoonD etaiAlr.t h istorAibaynW arburg once keetph eg oablu,t c hangyeo usrt rategy:· sai"dG,o di si nt hed etaiWlhse.n"p racticHiantghY ao ga witphr ecise alitghnebm oednytb ,e cometsh ev ehictloe 2. Discipl.iY noegai sa bouftr eedom-freeodfmo omv e-unioAns.w eb reatahned m ovet hroutghhep osecsh,e m mentt,h oughatnsd,e nergeftliocTw h.e refourseed, i scii-caclh angetsa kpel acteh aptr oducae f eelionfgw ell plinienm oderatiBoanl.a nicnet enswiittych o nsistenbceyi.na gn dr elaxatOiuordn r.i shotrfi o,c us, comwbiitnhe s Regulaprr actiocfes sh ortdeurr atiaorne s uperitoor thesceh emiccahla ngetso quainedtc almt hem indT.h e high-intebnisnigteSysh .o ratn dc onsistpernatc tiinctee -MatC ompaniosne riperso vidae rso adm ap ofm uscles gratyeosg ian tyoo ulri faen dp roducleosn g-lassthiinfgtt sh aatc tivaantdes tretacnhda step-by-ssetqeupe nocfe ando peninogfs enercgheatnince ls. cuetsh ayto uc ana ppliyne acahs anIa.fy ouc oncentrate A practiwcaaylt oc ombinmeo dertne chnolaongdy youdrr ishotnt ih em uscletsh apto sittihoenj oinytosu,r yoga tious s ea timeIrn.f acyto,g maa steBr. K.S.I yengapro sturaensda lignmewnitli lm provaen dy ours tatoef ofteuns eas s topwcahtw henp ractichiinspg o seIsh .a ve mindw ill, too. 4 YOGAM ATC OMPANIIO BNO OK KEY CO N CE PTS
Description:The list of books you might like
