Anatomy, Stretching & Training for Yoga: A Step-by-Step Guide to Getting the Most from Your Yoga Practice

Anatomy, Stretching & Training for Yoga: A Step-by-Step Guide to Getting the Most from Your Yoga Practice

Language: English

Pages: 160

ISBN: 1628736372

Format: PDF / Kindle (mobi) / ePub


With training tips, exercises, and injury remedies, this is an essential book for every yogi and instructor!

Yoga is more than just an exercise; it’s a way of spiritual living that has been growing in popularity throughout the years. But nothing ruins the tranquility of yoga faster than an unfortunate injury. Yoga focuses on almost every muscle in the body, from the core of the abdomen, to the muscles of the back, right down to the delicate muscles in the neck. All of these are prone to injury, and all of those injuries can keep you off the mat. That’s why every yogi needs Anatomy, Stretching & Training for Yoga. Amy Auman and Lisa Purcell provide expert advice on how to achieve perfect flexibility while minimizing injury, with tools and training on the following subjects:

• Finding the proper equipment: which mat works best for you
• Warm-up stretches and why they are important
• Corrective exercises to improve your balance and flexibility
• Step-by-step photos
• And much more!

Anatomy, Stretching & Training for Yoga details how to achieve each pose, or asana, and properly align your body to begin a daily routine that will provide you with a calm focus while improving your strength, flexibility, balance, and posture. A handy guide lets you know which muscles are the main targets of each asana, each asana’s benefits and cautions, and tips on perfecting your form. Here you’ll find all the information you need to help you avoid common injuries and become the best yogi you can be!

Hatha Yoga Illustrated

The Tibetan Yoga of Breath: Breathing Practices for Healing the Body and Cultivating Wisdom

10 Minute Yoga Workouts: Perfect Weight, Perfect Shape

The Yoga of Sound: Tapping the Hidden Power of Music and Chant

 

 

 

 

 

 

 

 

 

 

 

inches, still keeping your right knee over your heel. HOW TO DO IT 1 Stand in Tadasana (see pages 30–31). Exhale, and step your left foot back 3½ to 4 feet apart. Align your left heel behind your right heel, and then turn your left foot out 45 degrees, keeping you right foot facing straight forward. Rotate your hips so both hip bones are squared forward and are parallel to the front of your mat. 2 Inhale, and raise your arms toward the ceiling while keeping them parallel to each other and

the right, leaning forward over your front leg. Reach your left hand down, either to the floor or on either side of your right foot. Allow your left hip to drop slightly toward the floor. 5 Turn your head to gaze upward at your top thumb. Widen the space between your shoulder blades, pressing your arms away from your torso. Shift most of your weight to your back heel and front hand. 6 Hold for 30 seconds to 1 minute. Exhale, release the twist, and bring your torso upright with an inhalation.

• gluteus medius • erector spinae BENEFITS • Strengthens thighs and buttocks • Stretches chest and spine • Stimulates digestion • Stimulates thyroid • Reduces stress CAUTIONS • Shoulder injury • Back injury • Neck issues PERFECT YOUR FORM • Keep your knees over your heels. HOW TO DO IT 1 Lie supine on the floor. Bend your knees and draw you heels close to your buttocks. Place you hands flat on the floor by your sides. 2 Exhale, and press down though your feet to lift your

shoulders, neck, and abdominals • Strengthens spine CAUTIONS • Hip injury • Back injury • Knee injury PERFECT YOUR FORM • Keep your hips squared forward throughout the pose. • Sit as deeply as possible into the leg position, drawing your groins toward the floor. • Don’t compensate for tight shoulders and chest by compressing your lower back. • Avoid rolling your back knee to either side. HOW TO DO IT 1 Begin in Adho Mukha Svanasana (see page 22). Bend your left knee, and bring it

muscles. Performing this asana regularly helps relieve lower-back pain and tension. ANNOTATION KEY Black text indicates strengthening muscles Gray text indicates stretching muscles ----indicates deep muscles PRIMARY TARGETS • serratus anterior • obliquus internus • obliquus externus • latissimus dorsi • erector spinae • quadratus lumborum • tractus iliotibialis BENEFITS • Releases spinal tension • Loosens hips • Tones abdominals CAUTIONS • Shoulder issues PERFECT YOUR FORM •

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