The Key Muscles of Yoga, Volume 1This book offers a scientific approach to understanding the practice of hatha yoga. Through four-color, three-dimensional illustrations of major muscles, tendons, and ligaments, Ray Long describes the practice and benefits of hatha yoga. Specific anatomical and physiological descriptions highlight the agonist, antagonist, and synergist muscles that come into play with each pose. Volume I of the series describes the key muscles of hatha yoga and how they are utilized. From beginners to experts, this book will become a constant companion. |
Contents
| 7 | |
| 8 | |
| 9 | |
| 10 | |
| 22 | |
| 26 | |
Muscles and Tendons | 35 |
Movement | 44 |
Trapezius | 139 |
Pectoralis Major Minor | 144 |
Part Three The Shoulder Girdle and Upper Arms | 151 |
Rhomboids | 157 |
Serratus Anterior | 162 |
Deltoids | 167 |
Rotator Cuff | 174 |
Biceps Brachii | 185 |
Part One The Pelvic Girdle and Thighs | 49 |
Iliopsoas | 57 |
Gluteus Maximus | 64 |
Gluteus Medius | 69 |
Tensor Fascia Lata | 74 |
Pectineus | 79 |
Adductor Magnus | 84 |
External Rotators | 91 |
Quadriceps | 96 |
Hamstrings | 103 |
Part Two The Trunk | 113 |
Abdominals | 118 |
Back Muscles | 128 |
Latissimus Dorsi | 135 |
Triceps Brachii | 190 |
Sternocleidomastoid | 197 |
Lower Leg and Foot | 202 |
Forearm and Hand | 206 |
Myofascial and Organ Planes | 210 |
The Breath Connection | 212 |
Bandhas | 220 |
Chakras | 222 |
Putting It All Together | 224 |
Appendix of Asanas | 230 |
| 236 | |
| 237 | |
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Common terms and phrases
abduction accentuates acromion action adductor group adductor magnus Adho Mukha Antagonists Asanas Awakening back bends Bandha biceps femoris biceps long head body bones Chakra illuminated Dandasana distal eccentric contraction erector spinae extensor external rotation femur flexes the trunk flexion flexor forward bend gastrocnemius glenohumeral gluteus maximus gluteus medius greater trochanter hamstrings hip joint humeral head humerus iliac crest iliopsoas infraspinatus Innervation & Chakra Insertion internal oblique ischial tuberosity lateral latissimus dorsi ligament Marichyasana medial midline minor movements Mukha Svanasana muscle originating nerve cervical nerves nerve lumbar Padangusthasana pectineus pectoralis major piriformis posterior section proximal femur psoas Purvottanasana quadratus femoris quadratus lumborum quadriceps rectus abdominis rectus femoris rhomboids ribs rotates the scapula rotator cuff sacral sartorius semimembranosus semitendinosus serratus shoulder Siddhasana stabilize standing poses static stretching sternocleidomastoid subscapularis supraspinatus surface Synergists tendon tensor fascia lata thigh thoracic tibia Tightness trapezius triceps twist Urdhva Danurasana Uttanasana Utthita Trikonasana vertebrae Virabhadrasana Vrksasana Yoga postures