Yoga Mat Companion 4: Arm Balances & Inversions

369 Pages·2010·12.62 MB·English

by  Ray Long

bandha yoga publications
This book is intended as a reference volume only, not as a medical manual. It is not to be used in any
manner for diagnosis or treatment of medical or surgical conditions. This book is also not intended to be a
substitute for any treatment that may be or has been prescribed by your health care provider. If you suspect
that you have a medical problem, consult your physician. Always, in your particular case, obtain medical
clearance from your physician before beginning the practice of yoga or any other exercise program. Always
practice yoga under the direct guidance and supervision of a qualified and experienced instructor. Working
directly with a qualified yoga instructor can help to prevent injuries. The author, illustrators, editor,
publisher and distributor specifically disclaim any responsibility or liability for injuries that may occur
during the practice of yoga or any other exercise program.
Published by Bandha Yoga Publications Plattsburgh, NY
www.bandhayoga.com
Copyright ©2010 Raymond A. Long, MD, FRCSC
All content, visual and textual, produced under the direction of Ray A. Long, MD, FRCSC
All rights reserved.
No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means,
electronic, mechanical, photocopying, recording, or otherwise, without written permission from the
publisher.
®
Mat Companion is a registered trademark.
Distributed by Greenleaf Book Group LLC
For ordering information and bulk purchases, contact Bandha Yoga Publications. [email protected]
Phone: [phone]
Design and composition by Greenleaf Book Group LLC
Cover design by Greenleaf Book Group LLC
Front and back cover illustrations by Kurt Long, BFA www.kurtlong.net
Computer Graphics Technical Director: Chris Macivor Sanskrit calligraphy and border painting: Stewart
Thomas www.palmstone.com Editor: Eryn Kirkwood, MA, RYT www.barrhavenyoga.com
ISBN 13: 978-1-60743-945-5
Part of the Tree Neutral™ program, which offsets the number of trees consumed in the production and
printing of this book by taking proactive steps, such as planting trees in direct proportion to the number of
trees used: www.treeneutral.com
Printed in Canada on acid-free paper 10 11 12 13 14 15 10 9 8 7 6 5 4 3 2 1
First Edition
CONTENTS
INTRODUCTION
HOW TO USE THIS BOOK
EVERY POSE TELLS A STORY
KEY CONCEPTS
AGONIST/ANTAGONIST RELATIONSHIPS: RECIPROCAL INHIBITION
KEY MUSCLE ISOLATIONS
KEY CO-ACTIVATIONS
CO-ACTIVATING SYNERGISTS
FACILITATED STRETCHES
BANDHAS
THE BANDHA YOGA CODEX
ARM BALANCES
ADHO MUKHA SVANASANA
CHATURANGA DANDASANA
VASISTHASANA
BAKASANA
EKA PADA BAKASANA II
TITTIBHASANA
BHUJAPIDASANA
ASTAVAKRASANA
EKA PADA BAKASANA I
PARSVA BAKASANA
INVERSIONS
ADHO MUKHA VRKSASANA
PINCHA MAYURASANA
SIRSASANA
PARSVA SIRSASANA
EKA PADA SIRSASANA
SALAMBA SARVANGASANA
EKA PADA SARVANGASANA
HALASANA
PARSVA HALASANA
RESTORATIVE POSES
BALASANA
VIPARITA KARANI
SAVASANA
MOVEMENT INDEX
ANATOMY INDEX
GLOSSARY OF TERMS
INTRODUCTION
THE MAT COMPANION SERIES PROVIDES A METHODICAL
APPROACH FOR USING science to balance and connect the body and mind in
yoga. The fourth book concludes the series with arm balances and inversions—
two pose categories that clearly integrate opposites within the body.
In our bipedal form, the hips and lower extremities are the weight-bearing
construct. The more mobile shoulders and upper extremities allow us to interact
with the world. In arm balances, we invert this construct, thereby strengthening
the muscles, bones, and ligaments of the upper extremities. From an energetic
perspective, arm balances stimulate the nerve plexuses associated with the fourth
and fifth chakras. Practicing these poses with precision moves nerve impulses
upwards through the subtle body. This opens the way for the unimpeded flow of
energy from the lower and more primordial regions of the sacral plexus to the
higher-functioning levels of the brain.
A similar balancing of opposites takes place with inverted poses. Consider
that most of our time is spent with the head above the heart and the lower
extremities below it. Inversions reverse this, bringing the head below the heart
and the lower extremities above it. Potential benefits of this body position
include lowered blood pressure and heart rate and improved circulation of
endorphins in the brain. All of this prepares the body for deep relaxation.
Arm balances invigorate and stimulate the mind. Inversions bring it to rest.
HOW TO USE THIS BOOK
Practicing yoga is like passing through a series of doors, with each door
revealing new possibilities in the poses. The key to unlocking the first door is
understanding the joint positions. This understanding can be used to identify the
muscles that create the form of the pose and those that stretch. The key to
positioning the joints is engaging the correct muscles. This begins with the prime
movers. Engage the prime movers and the bones will align. The key to
deepening the asanas is using your understanding of physiology to lengthen the
muscles that stretch in the pose. Focus on these keys and the postures will
automatically fall into place and manifest the beneficial effects of yoga. These
include improved flexibility, heightened awareness, a sense of well-being, and
deep relaxation.
The Mat Companion series is a set of modular books. Each book focuses on a
specific pose category and contains the following:
The Key Concepts: a description of biomechanical and physiological principles with applications
for specific poses.
The Bandha Yoga Codex: a simple five-step process that can be used to improve your flexibility,
strength, and precision in the asanas.
The Pose Section: a detailed description of the individual postures.
Movement Index: explanations of body movement and tables listing the muscles associated with
each movement.
Anatomy Index: a visual listing of bones, ligaments, and muscles (showing the origins, insertions,
and actions of each).
Glossary of Terms
Sanskrit Pronunciation and Pose Index
English Pose Index
FIGURE 1 The Key Concepts show you how to apply biomechanics and
physiology to your poses. Read this section first and return here often to refresh
your knowledge.
FIGURE 2 The opening page for each pose illustrates the basic joint actions and
positions of the body for that particular asana. Sanskrit and English names are
provided for each posture. Use this page to assist you in learning the basic form
of the pose and other concise details.