Anatomy for Backbends and Twists: Yoga Mat Companion 3

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straighten the knees. Flex the ankles to press the soles of the feet into the

The Bandha Yoga Codex is a five-step process that teaches how to identify these elements and decode any pose. This is your guide to creating a road map for combining science and yoga.

The bandhas are the finishing touch. Co-activate the muscle groups that produce the joint positions and you will create bandhas throughout the body. Then connect these peripheral locks to the core bandhas. This produces stability in the pose and accentuates the sensory imprint of the asana on the mind.

Then there is the breath. In virtually every posture we can benefit from expanding the chest. Combine the accessory muscles of breathing with the action of the diaphragm to increase the volume of the thorax. This improves oxygenation of the blood and removes energetic blockages in the subtle body.

Understanding the joint positions enables you to determine the muscles that produce the posture. Engage the prime movers to sculpt the pose, and polish it with the synergists. Once you know the prime movers, you can identify the muscles that are stretching. Apply physiological techniques to lengthen these muscles and create mobility to deepen the p

There are five elements to every asana. These are the joint positions, the muscles that engage to produce these positions, the muscles that stretch, the breath, and the bandhas.