Bandha Yoga - Scientific Keys to Unlock the Practice of Yoga

spliffendz

Well-Known Member
Parighasana - Cross Bar of the Gate Pose
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Parighasana combines twisting the torso and forward bending. This pose connects the upper and lower extremities and uses this connection to carry the twist into the spine and torso.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From "The Key Poses of Yoga"
by Ray Long MD
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Basic Joint Positions
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• The bent-leg hip flexes, abducts, and internally rotates.
• The knee of the same leg flexes.
• The straight-leg hip flexes and externally rotates.
• The knee of the same leg extends.
• The trunk flexes and rotates.
• The shoulders abduct and flex.
• The elbows flex.
• The forearms supinate.
• The wrists flex.
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From "Anatomy for Backbends and Twists"
by Ray Long MD

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spliffendz

Well-Known Member
Marichyasana I - Great Sage Pose
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Marichyasana I turns the body in the opposite direction of Marichyasana III. It involves the upper body turning inward, while the lower body turns outward. This means that muscles with a turning capacity can be activated to deepen and refine the pose. These include the rotator cuff, the rotators of the hip, and the inner and outer hamstrings.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From "The Key Poses of Yoga"
by Ray Long MD
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Basic Joint Positions
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• The hips flex.
• The straight-leg knee extends.
• The held-leg knee flexes.
• The trunk flexes and rotates.
• The shoulders internally rotate and extend.
• The elbows extend and the forearms pronate.
• The held wrist extends.
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From "Anatomy for Backbends and Twists" by Ray Long MD

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spliffendz

Well-Known Member
Prasarita Padottanasana - Spread Feet Intense Stretch Pose
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Prasarita Padottanasana is a symmetrical standing pose in that both sides of the body are activated and stretched equally. This type of pose shows you the areas of the body that are not equal in flexibility. Once these areas are identified, activate the appropriate muscles to work toward symmetry.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From "The Key Poses of Yoga"
by Ray Long MD
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Basic Joint Positions
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• The feet are parallel.
• The knees extend.
• The trunk flexes.
• The elbows flex.
• The shoulders flex forward, adduct, and depress.
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From "Anatomy for Vinyasa Flow and Standing Poses"
by Ray Long MD

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spliffendz

Well-Known Member
Marichyasana III - Great Sage Pose
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Marichyasana III is a twist that involves the upper body turning out and the lower body turning in. This means that muscles with a rotatory component can be put to further use in order to deepen and refine the pose. For example, contracting the deep muscles that turn the thigh bone out on the bent-leg side can refine the twist. These include the external rotators of the hip and the gluteus maximus.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
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Basic Joint Positions
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• The hips flex.
• The straight-leg knee extends.
• The held-leg knee flexes.
• The trunk rotates.
• The shoulders internally rotate and extend.
• The elbows extend and the forearms pronate.
• The held wrist extends.
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From "Anatomy for Backbends and Twists"
by Ray Long MD

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spliffendz

Well-Known Member
Kurmasana - Turtle Pose
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Kurmasana is a deep forward bend that focuses the stretch on the upper hamstrings and lower back muscles. The upper and lower body are connected only at the elbows and knees. This means that, when the quadricep muscles at the front of the thighs contract to straighten the knees, a powerful force is transmitted to the lower back.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From "The Key Poses of Yoga"
by Ray Long MD
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Basic Joint Positions
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• The hips flex and abduct.
• The knees extend.
• The ankles plantar flex.
• The feet evert.
• The trunk flexes.
• The shoulders extend, abduct, and externally rotate.
• The elbows extend.
• The forearms pronate.
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From "Anatomy for Hip Openers and Forward Bends"
by Ray Long MD

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spliffendz

Well-Known Member
Salabhasana - Locust Pose
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Salabhasana strengthens the muscles that arch the back, including the erector spinae along the length of the spine, the quadratus lumborum in the lower back, the lower trapezius spanning the upper back, the gluteus maximus, and the hamstrings. This prepares the body for back bends that create greater extension of the spine, such as Urdhva Danurasana and Ustrasana.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
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Basic Joint Positions
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• The elbows extend.
• The forearms pronate.
• The knees extend.
• The ankles plantar flex.
• The shoulders extend.
• The hips extend, internally rotate, and adduct.
• The trunk extends.
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From "Anatomy for Backbends and Twists"
by Ray Long MD
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spliffendz

Well-Known Member
Vasisthasana - Sage Pose
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Vasisthasana is named for the sage Vasistha. It is an arm balance on one side and is useful for isolating and strengthening the deep and superficial shoulder muscles, including those of the rotator cuff. It also strengthens the muscular stabilizers of the wrist and elbow and teaches balance.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From “The Key Poses of Yoga”
by Ray Long MD
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Check our story for a link to a great little sequence you can use to strengthen your rotator cuff muscles in preparation for Vasisthasana.
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It’s great for your core too!

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Vasisthasana - Basic Joint Positions
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• The lower-side shoulder abducts and externally rotates.
• The upper-side shoulder adducts and externally rotates.
• The elbows extend.
• The forearms pronate.
• The knees extend.
• The lower-side hip abducts.
• The upper-side hip adducts.
• The ankles dorsiflex.
• The feet evert.
• The spine is neutral.
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From “Anatomy for Arm Balances and Inversions”
by Ray Long MD

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spliffendz

Well-Known Member
Chataranga Dandasana - Four Limb Staff Pose
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Many Yoga systems use this pose to transition from Uttanasana to Upward Facing Dog pose during the Sun Salutations or in Vinyasa Flow sequences. You can also practice it as a stand alone posture, holding it for a longer period to strengthen a number of core muscles and to activate the core Bandhas.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
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Basic Joint Positions
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• The elbows flex.
• The forearms pronate.
• The wrists extend.
• The shoulders externally rotate.
• The knees extend.
• The ankles dorsiflex.
• The toes extend.
• The hips are neutral.
• The spine is neutral.
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From "Anatomy for Arm Balances and Inversions"
by Ray Long MD

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spliffendz

Well-Known Member
Adho Mukha Vrksasana - Full Arm Balance
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Practicing arm balances, such as Adho Mukha Vrksasana, strengthens the core muscles of the shoulder girdle and arms. This increases the stability of the shoulder joint. This pose is also a dynamic type of inversion with beneficial effects on the cardiovascular and nervous system.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
.
Basic Joint Positions
.
• The shoulders flex and externally rotate.
• The elbows extend.
• The forearms pronate.
• The wrists extend.
• The trunk extends.
• The hips extend and adduct.
• The knees extend.
• The ankles are neutral or plantar flex slightly.
• The feet evert.
• The toes extend.
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From "Anatomy for Arm Balances and Inversions"
by Ray Long MD

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spliffendz

Well-Known Member
Purvottanasana - Inclined Plane Pose
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Purvottanasana is a back bend in which the shoulders extend, thus the pose is related to Ustrasana. The hips extend less in this pose, focusing the stretch on the shoulders.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
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.
.
Basic Joint Positions
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• The shoulders extend and externally rotate.
• The elbows extend.
• The forearms pronate.
• The trunk and cervical spine extend.
• The hips extend, internally rotate, and adduct.
• The knees extend.
• The ankles plantar flex.
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From "Anatomy for Backbends and Twists"
by Ray Long MD

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spliffendz

Well-Known Member
Adho Mukha Svanasana - Downward Facing Dog
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Adho Mukha Svanasana is an arm balance, a partial inversion, and a restorative pose. It can be an active pose for stretching and strengthening various regions of the body or a pose we return to for rest during practice.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
.
Basic Joint Positions
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• The hips flex.
• The knees extend.
• The shoulders flex and externally rotate.
• The elbows extend.
• The forearms pronate.
• The wrists extend.
• The ankles dorsiflex.
• The lumbar spine extends.
• The cervical spine flexes.
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From "Anatomy for Arm Balances and Inversions"
by Ray Long MD

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spliffendz

Well-Known Member
Supported Setu Bandha Sarvangasana - Bridge Pose
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In Setu Bandha Sarvangasana, supporting the lower back and tailbone with a block results in an exquisite restorative pose. This is a form of inversion, since the head is below the heart in a relaxed position. Persons who cannot perform a headstand or shoulder stand can derive many of the same benefits of these inversions by doing this pose.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
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spliffendz

Well-Known Member
Baddha Konasana: Bound Angle Pose
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Baddha Konasana connects the upper and lower appendicular skeletons by grasping (binding) the feet with the hands. The hips flex and turn outward, and the knees bend and move away from each other. This action stretches the adductor group of muscles along the inside of the thighs. The upper arms, shoulders, and back form a chain that links the hands and feet. Work with these structures to tighten the “bind” and deepen the pose.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From “The Key Poses of Yoga”
by Ray Long MD
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Basic Joint Positions
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• The hips flex, abduct, and externally rotate.
• The knees flex.
• The ankles are neutral.
• The trunk extends.
• The shoulders flex, adduct, and externally rotate.
• The elbows flex.
.
From “Anatomy for Vinyasa Flow and Standing Poses”
by Ray Long MD

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spliffendz

Well-Known Member
Viparita Karani - Legs-up-the-Wall Pose
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In Viparitta Karni, the hips flex and the knees extend to rest the legs against a wall. The pose can also be performed away from the wall, resting the pelvis on a block. The abdomen is passive and resembles a lake. The backs of the legs passively stretch, and the hip flexors relax.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD

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spliffendz

Well-Known Member
Virabhadrasana I - Warrior I
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This fundamental standing pose is a type of lunge with the torso extending and the chest opening upward. Although a still posture, Warrior I suggests disciplined muscle energy waiting to be unleashed.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
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From “The Key Poses of Yoga”
by Ray Long MD
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Basic Joint Positions
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• The back foot turns inward 30 degrees and supinates.
• The front foot turns out 90 degrees.
• The back hip and knee extend.
• The front hip and knee flex.
• The shoulders flex overhead.
• The elbows extend.
• The back extends.
• The cervical spine extends.
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From “Anatomy for Vinyasa Flow and Standing Poses”
by Ray Long MD

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spliffendz

Well-Known Member
Titibasana - Insect Pose
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This pose is similar to Bakasana. It strengthens the upper body and links the upper and lower appendicular skeletons to create stability. Titibasana also strengthens the quadriceps and psoas muscles, stretching the back of the body in the process. It is related to Kurmasana.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
.
Basic Joint Positions
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• The hips flex and adduct.
• The knees extend.
• The ankles plantar flex.
• The feet evert.
• The toes flex.
• The trunk flexes.
• The shoulders flex, adduct, and externally rotate.
• The forearms pronate.
• The wrists extend.
• The cervical spine extends.
.
From "Anatomy for Arm Balances and Inversions"
by Ray Long MD

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spliffendz

Well-Known Member
Sirsasana - Headstand
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Headstand is a type of restorative pose. It is typically performed near the end of a practice session. Inverting the body stimulates control mechanisms in the heart and the arteries that monitor and adjust blood pressure. Inversions may also positively affect the flow of cerebrospinal fluid in the spinal cord and the brain.
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From "The Key Poses of Yoga"
by Ray Long MD
.
.
Basic Joint Positions
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• The shoulders flex and externally rotate.
• The elbows flex.
• The forearms are neutral.
• The wrists flex.
• The trunk extends.
• The hips extend and adduct.
• The knees extend.
• The ankles are neutral or plantar flex slightly.
• The feet evert.
• The toes extend.
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From "Anatomy for Arm Balances and Inversions"
by Ray Long MD

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spliffendz

Well-Known Member
Ustrasana: Camel Pose
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Ustrasana is a back bend in which the shoulders extend out behind (as in Purvottanasana). The hands on the feet connect the upper and lower appendicular skeletons (as in Danurasana).
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
From “The Key Poses of Yoga”
by Ray Long MD
.
.
Basic Joint Positions
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• The knees flex.
• The ankles plantar flex.
• The hips extend, internally rotate, and adduct.
• The trunk extends.
• The shoulders extend.
• The elbows extend.
• The forearms supinate.
.
From “Anatomy for Backbends and Twists”
by Ray Long MD

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spliffendz

Well-Known Member
Parsvottanasana - Intense Side-Stretch Pose
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The focal point of the stretch in Parsvottanasana is the front-leg hamstrings. Remember to firmly engage the quadriceps and hip flexors to stimulate reciprocal inhibition of the hamstrings; observe how engaging these muscles changes the sensation of the stretch. A subplot of this pose is the stretch of the back-leg hamstrings and gastrocnemius. The position of the pelvis, back hip, and back foot create a unique opportunity to stretch these muscles. Augment this stretch by attempting to drag the back foot away from the front foot on the mat, opening the back of the knee.
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The classical version of Parsvottanasana has the hands in prayer position (namasté) on the back. This is one example of the ancient yogis devising a way to stretch some of the more hidden and difficult-to-access muscles—the external rotators of the shoulders, including the infraspinatus and teres minor, as well as elements of the deltoids and other muscles. Be careful not to put undue pressure on the extended wrists in this pose.
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Basic Joint Positions
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• The back foot rotates inward 30 degrees and supinates.
• The front foot rotates out 90 degrees.
• The trunk flexes.
• The front hip flexes and externally rotates.
• The back hip internally rotates.
• The knees extend.
• The shoulders internally rotate.
• The wrists extend.
• The cervical spine flexes slightly.
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From:“Anatomy for Vinyasa Flow and Standing Poses"
By Ray Long MD

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spliffendz

Well-Known Member
Trianga Mukhaikapada Paschimottanasana - Three Limbs Face One Foot Pose
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This pose is an asymmetrical forward bend; that is, one leg is bent. Like the poses that use both sides of the body at the same time, asymmetrical poses show us where we need to improve in order to move toward symmetry. The tendency in this pose is to fall over toward the straight-leg side. Activating the psoas and the hamstrings of the bent leg draws the body back over the bent leg. In this way, we can use the asymmetry of the pose to awaken these muscles.
From "The Key Poses of Yoga"
by Ray Long MD
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Pink muscles are stretching and blue muscles are contracting. The shade of the color represents the force of the stretch and the force of contraction. Darker = stronger.
.
.
.
Basic Joint Positions
.
• The hips flex.
• The straight-leg knee extends.
• The ankle plantar flexes.
• The foot everts.
• The bent-leg knee flexes.
• The ankle plantar flexes.
• The trunk flexes.
• The shoulders flex, abduct, and externally rotate.
• The elbows flex.
• The forearms supinate.
• The wrists flex.
.
From "Anatomy for Hip Openers and Forward Bends"
by Ray Long MD

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