o_19gutb9tvriojp4s1o13fc1mena.pdf

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To my teacher, T.K.V. Desikachar, I offer this book in gratitude for his unwavering insistence that I find my own truth. My greatest hope is that this work can justify his confidence in me. And, to my philosophy teacher, Ron Pisaturo—the lessons will never end. —Leslie Kaminoff In gratitude to all the students and teachers who have gone before . . . especially Philip, my student, teacher, and friend. —Amy Matthews
Page 2 and 3: YOGA ANATOMY Leslie Kaminoff Asana
Page 6: Contents Acknowledgments Introducti
Page 9 and 10: viii Acknowledgments Invaluable sup
Page 11 and 12: introduction A key element that dis
Page 13 and 14: Yoga Anatomy In the cell (and all l
Page 15 and 16: Yoga Anatomy tissue. The force requ
Page 17 and 18: Yoga Anatomy in the elasticity of t
Page 19 and 20: Yoga Anatomy All the muscular fiber
Page 21 and 22: 10 Yoga Anatomy If it were possible
Page 23 and 24: 12 Yoga Anatomy The abdominal group
Page 25 and 26: 14 Yoga Anatomy a b Figure 1.17 (a)
Page 27 and 28: 16 Yoga Anatomy The Bandhas All thr
Page 29 and 30: 18 Yoga Anatomy Figure 2.2 The enti
Page 31 and 32: 20 Yoga Anatomy To understand the o
Page 33 and 34: 22 Yoga Anatomy Vertebral body Pedi
Page 35 and 36: 24 Yoga Anatomy Figure 2.16 Savasan
Page 37 and 38: 26 Yoga Anatomy Figure 2.18 An inte
Page 39 and 40: 28 Yoga Anatomy Because the primary
Page 41 and 42: 30 Yoga Anatomy Information for Eac
Page 43 and 44: 32 Yoga Anatomy muscles and other s
Page 45 and 46: Tadasana Mountain Pose tah-DAHS-ann
Page 47 and 48: Tadasana (continued) This body posi
Page 49 and 50: Tadasana (continued) Tadasana Varia
Page 51 and 52: Utkatasana Chair Pose OOT-kah-TAHS-
Page 53 and 54: Uttanasana Standing Forward Bend OO
Page 55 and 56:
Utthita Hasta Padangusthasana Exten
Page 57 and 58:
Vrksasana Tree Pose vrik-SHAHS-anna
Page 59 and 60:
Vrksasana (continued) Vrksasana Var
Page 61 and 62:
Garudasana Eagle Pose gah-rue-DAHS-
Page 63 and 64:
Natarajasana King of the Dancers Po
Page 65 and 66:
Virabhadrasana I Warrior I veer-ah-
Page 67 and 68:
Virabhadrasana I (continued) Breath
Page 69 and 70:
Virabhadrasana II Warrior II veer-a
Page 71 and 72:
Virabhadrasana III Warrior III veer
Page 73 and 74:
Utthita Parsvakonasana Extended Sid
Page 75 and 76:
Parivrtta Baddha Parsvakonasana Rev
Page 77 and 78:
Classification and Level Basic hip-
Page 79 and 80:
Parivrtta Trikonasana Revolved Tria
Page 81 and 82:
Parsvottanasana Intense Side Stretc
Page 83 and 84:
Parsvottanasana (continued) Parsvot
Page 85 and 86:
Prasarita Padottanasana Wide-Stance
Page 87 and 88:
Upavesasana Squat—Sitting-Down Po
Page 90 and 91:
sitting poses 5 C h a p t e r For m
Page 92 and 93:
sitting poses 81 the hamstrings. To
Page 94 and 95:
Scalp fascia Erector spinae Sacrotu
Page 96 and 97:
Joint Actions Mild spinal flexion (
Page 98 and 99:
Breathing The breath can be very he
Page 100 and 101:
Spine: Bent-leg-side internal obliq
Page 102 and 103:
Spine: Spinal extensors are active
Page 104 and 105:
Joint Actions Spine neutral extensi
Page 106 and 107:
This restful variation of baddha ko
Page 108 and 109:
Actions Spinal rotation toward rais
Page 110 and 111:
The lower body is the stable base o
Page 112 and 113:
Working Spine: All spinal extensors
Page 114 and 115:
Working Legs: Because this is a hip
Page 116 and 117:
Working Arms: Serratus anterior to
Page 118 and 119:
the back leg (longus, brevis, pecti
Page 120 and 121:
Spinal extensors can act to deepen
Page 122 and 123:
Lengthening Hamstrings, gluteus max
Page 124 and 125:
Pelvic diaphragm Blue areas show th
Page 126 and 127:
Breathing Executing this pose prope
Page 128:
Legs: The psoas major and iliacus f
Page 131 and 132:
Supta Virasana Reclining Hero Pose
Page 133 and 134:
Balasana Child’s Pose, Embryo Pos
Page 135 and 136:
Ustrasana Camel Pose oosh-TRAHS-ann
Page 137 and 138:
Eka Pada Rajakapotasana One-Legged
Page 139 and 140:
Eka Pada Rajakapotasana (continued)
Page 141 and 142:
Parighasana Gate-Latch Pose par-ee-
Page 143 and 144:
Simhasana Lion Pose sim-HAHS-annah
Page 146 and 147:
supine poses 7 C h a p t e r S upin
Page 148 and 149:
Blue areas show the weight-bearing
Page 150 and 151:
Classification and Level Basic supi
Page 152 and 153:
Another simple, yet useful practice
Page 154 and 155:
Lengthening Abdominal muscles are l
Page 156 and 157:
Legs: To maintain a neutral alignme
Page 158 and 159:
Lengthening Muscles of thoracic spi
Page 160 and 161:
Arms: Infraspinatus and teres minor
Page 162 and 163:
Shoulders: Rhomboids, to adduct the
Page 164 and 165:
Working eccentrically in the neck:
Page 166 and 167:
Lengthening Spine: Extensors of the
Page 168 and 169:
Notes As this asana’s name would
Page 170 and 171:
support of the elbows is used, ther
Page 172:
Working Spine: If the left leg is l
Page 175 and 176:
Bhujangasana Cobra Pose boo-jang-GA
Page 177 and 178:
Bhujangasana (continued) Breathing
Page 179 and 180:
Dhanurasana Bow Pose don-your-AHS-a
Page 181 and 182:
Salabhasana Locust Pose sha-la-BAHS
Page 183 and 184:
Viparita Salabhasana Full Locust Po
Page 186 and 187:
arm support poses 9 C h a p t e r I
Page 188 and 189:
Working Spine: Psoas minor, oblique
Page 190 and 191:
eccentrically to keep the action ba
Page 192 and 193:
Latissimus dorsi Trapezius Deltoid
Page 194 and 195:
Working Gravity. Stabilizing spine:
Page 196 and 197:
Page 198 and 199:
Joint Actions Cervical extension of
Page 200 and 201:
Obstacles and Notes If the knees se
Page 202 and 203:
Page 204 and 205:
abdominis are very active eccentric
Page 206 and 207:
In the cervical spine, gravity crea
Page 208 and 209:
Joint Actions Spine neutral axial e
Page 210 and 211:
Legs: It can be a challenge to find
Page 212 and 213:
Working Same as pincha mayurasana.
Page 214 and 215:
Classification and Level Intermedia
Page 216 and 217:
Obstacles and Notes Overall, the co
Page 218 and 219:
to dorsiflex the ankles; extensor d
Page 220:
Working Legs: The body weight in gr
Page 223 and 224:
212 References and Resources Bonnie
Page 225 and 226:
214 asana indexes Mahamudra—The G
Page 227 and 228:
216 asana indexes Sitting Asanas Bo
Page 230 and 231:
ABOUT THE AUTHOR Leslie Kaminoff ha
Page 232 and 233:
ABOUT THE illustrator Sharon Ellis
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