Anatomy for Hip Openers and Forward Bends

2010·28.67 MB·English

by  Ray Long

2
YOGA MAT COMPANION
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Printiend C anadoan a ci-fdrepea per
10 11 12 13 14 15 10 9 8 75 46 3 2 1
FirstEd ition
CONTENTS
INTRODUCTOIN.. ...•..............•....•....•....................•....., . ....1. ..F.o.R.W.AB.RE.DN. .D ..S.. ..........................................................1...0 5
DANDASANA . . 106
HowT OU sTEH tBso o.K. .............................2. .................................................................................. ..........
]ANUS IRSASANA 114
..............................................................
DESIGSNT RATEGFIOERYS O GPAR ACTCIE. .............4. ....P.A.S.C.H.I.M.OT.TA.N.A.S.A.N.A.. .. . 122
.....................................................
KEYC oNCE.P.T.S. ..................5. ...T.R.I.A.NMG.U .KH.A.I.KA.P.A.D.A .P.A.S.CH.I.M.O.TT.A.N.AS.A.N1.A2. 8. .................
.....................
AGONISATN/T AGONIRSETL ATIONSHIPS: KROUNCHASA...N...A.. ...................................................... 136
RECIPROICNAHLI BI.T..I..O...N.. ...............................................6 ARDHA BADPHAAD MAP ASCH!MOTTANA..S..A..N..A.... .......... .144
KEYM uscLEI soLA.T.I.O.N.S. ...........8. ...N.A.VA.S.A..N..A.... ...................................................................................1.. 5.2. ....
KEYC o-AcrtvATtoNs. .................1.0. ..U.B.HA.Y.PA.A D.A.N.G.US.T.H.AS.A.N.A. ..........1.6.0. .....
.............................................
fACILITSATTREEDT C.H.E...S... ..............................................1 2 REsTORPAoTsI.EV.sE. ................1.6.8. ........................................
BANDHAS 15
.........................................................................
. 168
VIPARKIATRAA N..!...... ....................................................
THEB ANDYHoAG CAo D.E.X. ..............1.9. ..S.A.V.AS.A.N.A. ...................1.6.9. ...
··································•··························•········
HtOPP ENERS 25 MOVEMEINNTD EX 171
·······························•··.·.··· •·· ···•····•···. •................ .......................•....•....•..............................
SUKHASANA . 26
..................................................................... ANATOIMNYD .E.X. ..................................1.8.3. ..........................
BADDHKtO\N ASAN...A.. ........•......•....•.•........................•.....3. 3 INDOEFXM uSCLAENSDL IGAM.E.N.T.S. .......2.1.2.. .......................
UPAVISTKHOAN ASA.N..t..\... ................................................ 40
GLOSSOAFR Y
SUPTPAA DANGUSTHA8S. A..N...A.. ....................................... 48 TERM.S.. .........................................................2 14
SANSKPRRIOTN UNCIAANTDPI OOSINEN D.E.X. ......2.1.7. ................
SUPTPAA DANGUSTHASBAENNAT,- KNVEEER SION 54
...................
SUPTPAA DANGUSTHAAS. A..N..A.. ...................................... 6..0 ENGLPIoSsHIE N D.E.X. ................2.1.9. ......................................
SUPTPAAD ANGUTSHAASNA,R EVOLVVIENRGS I.ON. .....6.6. ...........
KURMASANA 74
........................•.•..............•....•....•...•..............
PARIGHASANA 80
..................................•.................................
HANUMANASA..N...A.. ........................................................ 89
pA DMASA.N..A.. .................................................................9 6

INTRODUCTION
AST HEC HINESPER OVERBS TATESW,H EN YOU CANNOT REACHA N IMPOTRANT GOAL,
keept heg oablu tc hangyeo urs trateYgoyg.ap oselsi,k geo alcsa,n s ometimbeesd ifficult
toa chievWeh.a ta rey ouro ptions wyhoeucn a nnoatt taai pno sture? cYaongu i vuep on
progressiintn hge p oseo ry ou ccahna nge yaopuprr oactoha ttaiitnC. h angisntgr ategies
requirreess ourcefuDlrnaewso sn.t hitsob reatkh rougbhl ockagaensds afealtyt acihnea sa­
nas. TMhaetC ompaniosne riperso vidyeosu w itht hesree sourcients h ef ormo fs cientific
techniques.
Supposyeo uh avet rieadlo lf t hec onventiomneaaln st ob rinygo urt hightsot hef loor
inB addhKao nasan(aB ounAdn glPeo seY)o.u 'vter iepdr essitnhgek needso wno rp laced
weightosnt hel egasn ds tiylolu h avenp'rto gressCeodn.t inuaetdt empwtisl lli kely yield
littilnt eh ew ayo f resuSloyt osu.d ecidteoc hangyeo urst rtaegYyo. uc ana pplfya cilitated
stretchtionl ge ngthtehne m uscletsh aatr ep reventyionugf romg oindge epeirn ttoh e
poseI.nt hep rocensost,o nly wyiolubl e a blteo b rintgh et highcsl osert htefo l oobru,ty ou
wilall ssot imulattheen ervree ceptoirnts h ep elvriecg ioTnh.i sw ilill lumintahtefe i rst
ands econcdh akraasn da idt oo pene nergebtliocc kagIens .a dditpiroanc,t iciinnt gh is
wayb ringsa betteurn derstandoiftn hgea symmetrieisn yobuord yT.h isu nderstanding
wilcla rroyv eirn tooc hepro seesx,p andiynogu ro veraylolg ae xpe1ience.
Perhapyso uh avel owebra cks traiinna forward bTehnedt .e mptatimoing hbte t o
givuep otnh ep oseI.n steatrdy,e ngagitnhge a bdominatlocs r eatree ciprocal inhibition
oft hes tretchbiancgkm uscleCso.n tracttihneag b dominaallsse ol ictihtesa bdominal "air
bag" effecstu papnodrt thsel umbasrp inTeh.i cs hangien s trateigssy i mplteoa pplayn d
oftewno rksT.h esea ree xampleosfh ow toc ombinyeo urk nowledogfeW estern science
witht hew isdomof HatYhogaa .
Inm anyw aysp,r acticyionggai sl ike theo wfao n rakt ive rainmakpeerr fwohroam s
ceremontyor eleaastem osphetreincs iYoong.ar eleaspehsy sicaanlds pirittueanls iBone.
resourceafnudsl t rateagsi cy omuak er aibno,t ha sa practitiaonnde raa s t eacher.
i1HOkOUC101'1 1
HOW TO USET HISB OOK
Practicyionggai sl ikpea ssintgh rougah s erioefsd oorsw,i the achd oorr evealinnegw
possibiliintt iheeps o sesT.h ek eyt ou nlockitnhgef irdsoto ri su nderstandtihnejg o int
positioTnhsi.su nderstandciannbg e u sedt oi dentitfhyem uscletsh actr eatteh ef orm
oft hep ose and tthhoasstet retTchhe.k eyt op ositiontihnejg o initsse ngagitnhge c or­
recmtu scleTsh.i bse ginwsi tth hep rimmeo versE.n gagteh ep rimmeo verasn dt heb ones
wilall igTnh.e k eyt od eepenitnhgea sanaissu sinygo uru nderstandoifpn hgy sioltoog y
lengthtehne m uscletsh astt reticnht hep ose. Foocnut sh eskee ysa ndt hep osturweisl l
automaticfaalllilyn tpol acaen dm anifetshte b eneficial oeffy foegcaTt.hs e sei nclude
improvefdl exibihleiitgyh,t enaewda reneas sse,n soef w ell-beainndgd ,e epr elaxation.
TheM atC ompaniosne riiesas s eto fm odulabro oksE.a chb ookf ocusoensa specipfoisce
categoarnyd c ontaitnhsef ollowing:
• TheK eyC oncepts:a descriptoifbo ino mechaniacnadpl h ysiological pwriitnhc iples
applicatfioosrnp se cipfoisce s.
• TheB andha YogaC odex:a simplfei ve-sptreopc etshsa cta nb eu sedt oi mprovyeo ur
flexibisltirteyn,ga tnhd,p recisiinot nh ea sanas.
• TheP oseSe ctoin:a detaildeeds criptoifto hnei ndividpuoaslt ures.
• MovemenItn dex:e xplanatioofbn osd ym ovemenatn dt ablleiss titnhgem uscles
associawtietdhe achm ovement.
• AnatomIyn dex:a visulails tionfbg o nesl.i gamenatnsd,m uscle(ss howitnhge
origiinnss,e rtiaonndsa ,c tionse aocfh ).
• Glossaoryf Terms
• SansktrP ironunciatainodPn o seIn dex
• EngliPsohs e Index
AOONIST/ANTAOONISf RELATIONSHIP:S
RECIPROCALI NHI&ITION
FIGU R E Th1e KeyC oncepts
showy ouh owt oa pply
biomechanaincdps h ysiology
toy our poRseesa.dth iss ection
firasntd r eturhne re ofttoe n
refreysohu krn owledge.
2 YOGMAA TC OMl'ANiIb BNO OK2
PASCHIMOTTANASANA
2
FIGURE Theo penipnagg ef ore ach
posei lltursattehse b asijco inatc tioannsd
positioofnt sh eb odyf ort hapta rticular
asanaS.a nskraintdE nglinsahm esa re
providfeodre achp osturUes.et hipsa ge
toa ssist iynlo eua rnitnhgeb asifco rm
oft he poasned o thecro ncidseet ails. .... � ........ ___ ,_,. .. ··-··-
......... ...,._� ..... , - .. ,.....
............. I ·-�_ .... __ _
·--·--·-.... ... -
....... . .. _.., __
·""'--
:.. . ::� ...
3
Pauhimano•a•a••a• •pa•otiao FIGuRE Uset hep reparatsoercyt ion
asa guidfeo rh owt oe ntetrh e pose. If
youa ren ewt oy ogao rf eeal b istt iff,
useo neo ft hesmeo dificatfiooryn osu r
practiIcnge e.n eratlh,ep reparatpoorys es
affetchte s amem usclger oupass t he
finaals anaY.o uw ilble neffirto m the pose
nom altewrh icvha riatyioounp raclice.
4
FIGURE Eachp osec omesw itha
serioefss tepfso re ngagitnhgem uscles
thapto sititohnej oinctosn,c ludwiintgh
a summaryo ft hem uscletsh astt retch.
Muscletsh acto ntraacrtec olordeidf ferent
shadeosf b lu(ew itthh ep rimmeo vers
deepb luea)n.d t hosteh astt retacrhe
redU.s et hep oses ectitoonm aster
thea natomoyf a nyg iveans ana.
ll , TOL SEll B 3�
DESGIN STRATGEIE SF OR
YOGA PRACTICE
Visuaalr tisotfst euns ei dentiftieacbhlnei qtuoe sA tt heo theern do ft hes pectriusma technique
drawt heviire weartst'e nttioao s nu bjeocrtt o b ringt hat arutsiets oti sn trodaunce el emenotfc hance
iti nto foGcruosup.i nrge,p etitioann, dc ontinuity and randomnestsh eiiwnrot rok U.s intgh itso ol,
aret hreseu ch examples. Theset escahm­ae detshirgenewe irlt la kae paiorf s cisstoora s l iterary
niquecsa nb ea ppliteoyd o ur yporgaac tiToc ues.e workc.u ti ti ntpoi eceasn.dt henr andomly recom­
groupiynogu, ccaonm binsei milpaors es ahsa vwee b inei tT.h e outcoimsoe f terne markabTlhei.s
donei nt heM atC ompanisoenr iTeos a.p plrye petip­aralloetlhsem re thodosfd ivinatsiuocnha, s t he
tions.t imulaa tmeu sclger ouspu cha st hep soasa ncieCnhti nebsoeo ko fw isdomt.he I C hinWgi.t h
andi tssy nergissetvse rtailm edsu rinogn es essiotnh eI Chinogn,ea sksa questiaonnd t hent osses
tob rinigtu nder consccoinotursCo oln.t inuciatny c oinisn sae emingrlayn dom fasThhieop na.t tern
bec reatbeydc ombiniansga nassot hat tfhleoyw o ft hec oiniss t henc orrelawtietdha hexagram
synergistoicnaeil nltyo a notheFro.r m aximum thastp eaktsot heq uestioofnt,ei nnp rofouwnady s.
effe,cs timultoaunsely aaplptllh yr etee chniqueTsh­ese methsotdrsa tegirceamlolvyte h ei ntellect
groupirnegp,e titiocno,n taiinntduyI .nt hiwsa yt. he fromt hee quatiaonndp roviadcec etsost heu ncon­
benefoitfys o urp ractiwcielb le comger eattehra n sciomuisn da ndt heu nseewno rld.
thes umo fi tpsa rts. Youc an utshei ssa me techniinyq ougea I.ti s
I uset hitse chniqiunte h eP soaAsw akeninegs peciablelnye ficiyaolur eigfu lafrollyl oaw p re­
SerieIsnt. h ipsr actiycoeu,c ombinteh es tandinsgc ribseedr ioefsp osesO.n cea monthd,r awf ive
poseisn cao ntinusoeursi wehsi lree peatesdtliym ­asanaosu t ao hfa tC.a refuelxlaym ineea ch otnoe
ulatitnhgep soaTsh.i bsr intgsh em usclweh,i cihs understiatncsdo mponenCtosn.s idheorwt heayr e
generadlilfyf itcoua lctc esisn,t coo nscioauwsa re­interrelTahteencd o.m binteh ep osturiensta op rac­
nesOsn.c et hep soahsa sa wakeneidtw, i lalu tomatit­ice. Thpirso fwoiulnlid mlpya cyto uurn derstand­
calelnyg agweh enevietcra na ssiisnt achioetvhienrgi ngo fa ll the aYsoaum niagsh.at l so come upon
yogap oseUss.e g roupirnegp,et tiioann,d c ontitnyu isome great new seqtuheeMn acteC so.m pUasnei on
whend esignyionugpr r actaincdew hent eaching.s eriteosa ssiisnyt o ur anaolfyt shieps o ses.
II YOGMAA lC OMPAHIDHB OOK
KEY
CONCEPTS