The key muscles of hatha yoga pdf free download

The restorative pose setubandha is an example of passive static stretching of the iliopsoas muscle. This type of stretching involves contracting the muscle being stretched during an active static stretching.

This action triggers a relex arc involving the Golgi tendon organ, resulting in a profound relaxation of the target muscle when the contraction period ends. This is also known as proprioceptive neuromuscular facilitation PNF. It is extremely important to consider the joint reaction forces when using facilitated stretches, since the force the muscle generates is transmitted to the joints. As a general rule, gently contract the stretched muscle to avoid excessive joint reaction forces.

These images demonstrate facilitated stretching of the gluteus medius, maximus and tensor fascia lata. Dynamic Stretching Yoga practitioners use dynamic stretching during the vinyasa type practice.

This type of stretching involves repetitive movement of the body into increasingly deeper stretches. Scientiic Keys, Volume II covers the physiology of stretching in detail. The psoas major muscle originates in the lower Iliopsoas back; the iliacus originates on the inside of the pelvis. Both muscles combine to form one tendon that attaches to the inside of the proximal femur bone. This means that it crosses over and moves more than one joint. The iliopsoas also acts like a pulley as it curves over the front rim of the pelvis on its way to the femur.

Like other pulley systems, this serves to multiply the force generated when the iliopsoas contracts. The iliopsoas thus moves the bones of the lower back, pelvis and hip in a coupled fashion. This means that when it contracts, a combination of movements across several joints is possible. The iliopsoas irst awakens during infancy when we are learning to sit up and then to walk. Once iliacus awakened, the iliopsoas becomes constantly active in activities such as standing and walking.

In spite of this constant use, our awareness of the iliopsoas quickly becomes unconscious. Imagine if we had to think every time we took a step! Hatha yoga can be used to reawaken our consciousness of this large and important muscle. Once you awaken the iliopsoas, contract or relax it to transform and deepen your asanas. The second chakra is illuminated by contracting and lengthening the iliopsoas muscle. This is due to stimulation of the various sensory nerves at its origin and insertion, within the muscle itself, and the skin surrounding it.

Insertion Lesser trochanter the smaller prominence or knob of the proximal femur. Gluteus maximus: extends hip and Sartorius: assists the iliopsoas in ine- trunk resulting in lengthening and tuning hip lexion and external rotation. Rectus femoris: assists the iliopsoas in ine-tuning hip lexion, also assists the gluteus maximus in accentuating stretch of the iliopsoas during back-bending by extending the knee. Hamstrings: extends the hip when initiating backbends, can be used to draw the opposite leg iliopsoas into a Pectineus: assists the iliopsoas in ine- deeper stretch in lunging postures.

Similarly, the extended back hip demonstrates how the gluteus maximus and hamstrings act as antagonists to the psoas. Similarly, the lexed hip of the leg in the air demonstrates the tensor fascia lata, sartorius, rectus femoris and pectineus as synergists of the psoas.

Padangusthasana D Open chain isometric resistance to Closed chain isometric resistance to femur lexing. Closed chain Insertion ixed, origin moving : Flexes the trunk, anteverts tilts forward the pelvis, straightens and supports the lumbar spine. Virabhadrasana B Conscious contraction in standing Eccentric contraction in lunging poses. Stretch is accentuated by contraction of the iliopsoas muscle. Twisted variations of utthita trikonasana preferentially contract the iliacus portion of the iliopsoas and complete its awakening.

Chapter24 The Breath Connection Regions of the brain such as the brain- stem are highly evolved for survival, controlling complex functions such as respiration with speed and precision that is far beyond the comprehension of the conscious mind. Great instinctive power is stored in these regions of the brain. Yogis reine this by coordinating the rhythm of the breath with movements in the asanas, generally coupling inhalation with expansion and exhalation with deep- ening.

Pranayama perfects this process. It is a thin half-dome shaped muscle that separates the thoracic abdominal cavities. Contracting the diaphragm expands the chest, creating a negative inspiratory pressure in the thorax, and drawing air into the lungs through the trachea. Contracting the diaphragm also gently massages the abdominal organs. Unlike most other skeletal muscles, the diaphragm rhythmically contracts and relaxes under the control of the autonomic nervous system, via the phrenic nerve.

We are unaware of the diaphragm, unless we consciously think about its function. Yogic breathing techniques such as pranayama involve consciously contracting the diaphragm and controlling the breathing, thereby connecting the conscious and unconscious mind.

These images demonstrate the diaphragm contracting and relaxing. The lungs are elastic and expand when the diaphragm contracts during inhalation. Like a balloon the lungs passively empty during exhalation as the diaphragm relaxes. The pharynx and nasal passages are lined with blood-rich mucosa.

The nasal sinuses create turbulence, increas- ing the amount of air contacting the mucosa. This process warms the air before it passes into the lower parts of the respiratory tract.

The glottis is a muscular aperture below the pharynx and nasal passages. Opening and closing the glottis regulates the low of air into the lower respiratory tract. Normally we control the opening and closing of the glottis unconsciously. Yogic breathing techniques involve consciously regulating airlow through the glottis. For example, we seal the glottis when performing Nali so that the negative inspiratory pressure generated by contracting the diaphragm draws the abdominal contents upward instead of drawing breath into the trachea.

Consciously narrowing the opening of the glottis increases the turbulence of the air passing through the nasal and pharyngeal cavities. This action increases the transfer of heat to the air from the blood-rich mucosal lining, raising the temperature of the air above normal. Increasing air turbulence also creates an audible vibration similar to that of a lame leaping up from a ire. As with postural muscles, we are generally not conscious of these accessory breath muscles until awakening them consciously.

Focusing on contracting these muscles brings them under conscious control with profound effects. The follow- ing pages illustrate this process in siddhasana, virabhadrasana II, tadasana and utthanasana. Hold this position and then attempt to roll the shoulders forward by contracting the pectoralis minor. This closed chain contraction lifts and opens the lower ribcage like a bellows and expands the lung volume.

Begin by practicing in siddhasana and then apply this technique to other postures such as twists that constrict the volume of the thoracic cavity. This draws the lower posterior ribcage downward. This draws the lower anterior rib- cage downward and compresses the abdominal organs against the dia- phragm, dynamizing its contraction and strengthening it.

This opens the front of the chest. This lifts and opens the ribcage like a bellows. Complete this process by pressing the hands down on the knees to fully open the chest by contracting the latissi- mus dorsi.

Gently contract the rectus abdominus, transversus abdominus and intercostal muscles during exhalation. Applying this type of contraction rhythmically connects the conscious and unconscious mind during movement.

Synergy Train the accessory breathing muscles so that they work synergistically to expand and contract the thorax during movement.

Increase the lung volume during inhalation by contracting the accessory breathing muscles in various combinations. For example, combine the rhomboids with the pectoralis minor, or the rectus abdominus with the quadratus lumbo- rum illustrated here in tadasana.

Expel the residual air in the lungs during exhalation by contacting the rectus abdominus, transversus abdominus and intercostal muscles. Awakening the accessory breathing muscles is an extreme- ly powerful technique. Begin with very gentle contraction and progress slowly and with great care. Never force any yoga technique, especially breathing. Always proceed with caution under the guidance of an instructor.

Moola bandha Moola bandha contracts the muscles of the pelvic loor lifting and toning the organs of the pelvis including the bladder and genitalia. The pelvic loor muscles are recruited and awakened by contracting associated muscles such as the iliopsoas. This focuses the mind on the irst chakra. Simultaneously contracting other muscle groups accentuates moola bandha. For example, gently squeezing the knees together by contracting the adductors increases contraction of the pelvic loor muscles.

The book was published in multiple languages including English, consists of pages and is available in Paperback format. The main characters of this non fiction, reference story are ,. The book has been awarded with , and many others. Please note that the tricks or techniques listed in this pdf are either fictional or claimed to work by its creator. We do not guarantee that these techniques will work for you.

Some of the techniques listed in Scientific Keys: The Key Muscles of Hatha Yoga may require a sound knowledge of Hypnosis, users are advised to either leave those sections or must have a basic understanding of the subject before practicing them.

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