Anatomy of Yoga: An Instructor's Inside Guide to Improving Your Poses Paperback – September 23, 2010
From the Publisher
Anatomy of Yoga
An indispensable visual reference for yoga practitioners and instructors
Anatomy of Yoga reveals in instructive detail the physical discipline that leads to greater awareness of mind and body. Step-by-step instructions explain how to achieve each pose and full-color photographs illustrate the correct form. These are coupled with remarkable, computer-generated, fully annotated anatomical illustrations that identify the musculature. With a new understanding of which are the active and stabilizing muscles you can maximize the benefit of each asana, or pose. You will be guided through proper breathing techniques and a variety of asanas to incorporate into sequences that are suitable for the absolute beginner to the most advanced yogi. Numerous asides, such as modifications, “best for” and what-to-avoid information boxes, as well as contradictions and cautions, help you strive for excellence while avoiding injury.
- English and Sanskrit names with their meaning
- Breathing basics and the spine
- Yoga warm-up and cool-down
- Standing poses
- Forward bends
- Backbends
- Seated poses and twists
- Poses that balance arms
- Arm supports and inversions
- Restorative poses
- Sequences
- Glossaries
Learn about each pose and how to perform it properly
Warrior Pose II
Pronunciation & meaning
- Virabhadrasana II (veer-ah-bah- DRAHS-anna)
- Virabhadra = the name of a fierce warrior
Level
- Beginner
Benefits
- Strengthens legs and ankles
- Stretches legs, ankles, groins, chest, and shoulders
- Stimulates digestion
- Increases stamina
Bharadvaja’s Twist
Pronunciation & meaning
- Bharadvajasana I (bah-ROD-va- JAHS-anna)
- Bharadvaja = the name of a great Hindu sage
Level
- Beginner
Benefits
- Stretches spine, shoulders, and hips
- Stimulates digestion
- Relieves stress
One-Legged King Pigeon Pose
Pronunciation & meaning
- Eka Pada Rajakapotasana (aa-KAH pah-DAH rah-JAH-cop-poh- TAHS-anna)
- eka = one; pada = foot or leg; raja = king; kapota = pigeon or dove
Level
- Advanced
Benefits
- Stretches hips, thighs, spine, chest, shoulders, neck, and abdominals
- Strengthens spine
Learn which muscles are activated in each pose
Warrior Pose II
Best for
- gluteus maximus
- gluteus medius
- obliquus externus
- biceps femoris
- sartorius
- adductor longus
- adductor magnus
- sartorius
Bharadvaja’s Twist
Best for
- deltoideus
- rhomboideus
- latissimus dorsi
- infraspinatus
- teres major
- teres minor
- erector spinae
- multifidus spinae
- obliquus internus
One-Legged King Pigeon Pose
Best for
- quadratus lumborum
- latissimus dorsi
- sartorius
- vastus intermedius
- iliopsoas
- serratus anterior
- obliquus externus
- pectoralis major
- pectoralis minor
Remarkable computer-generated illustrations of the muscles used during the most popular yoga poses.
Yoga teachers and students can use this book as a visual reference to the muscles that are engaged by specific yoga poses. Each pose is shown in a full-color photograph opposite a detailed and annotated anatomical drawing that identifies the active and stabilizing muscles being used. By identifying affected muscles, practitioners can maximize the benefits of each pose and even design a personalized yoga routine that focuses on their specific problem areas.
Anatomy of Yoga explains the basics of yoga, breathing and the spine, concentrating on the body's core musculature. It covers:
- Yoga warm-up
- Standing poses
- Forward bends
- Back bends
- Seated and twisted poses
- Poses that balance arms
- Inversions
- Restorative poses
- Sequences, such as sun salutation
There are numerous asides, including "best for" information boxes that describe the muscles that work the most during each pose. Tip boxes give hints on safety and form and outline the target muscles for and benefits of each pose. The author also suggests creative ways to modify the intensity of an exercise.
Anatomy of Yoga is an expert guide that is extremely useful for anyone interested in enhancing a personal yoga fitness routine. It will also interest yoga instructors who want a visual aid that clearly illustrates the benefits of each exercise.
(20101025)