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2100 Asanas The Complete Yoga Poses Daniel Lacerda PDF

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Summary

  • Mula bandha refers to the triggering of the perineum muscle that is located between the genitals and the anus. Mula means “root,” therefore mula bandha translates as “root lock.” When this bandha is engaged, you will feel a slight pull on the inside of the thighs, similar to what you feel when trying to stop the flow of urine.
  • Uddiyana bandha means “flying/moving up.” To engage this bandha, place three fingers below the belly button and pull your lower abdominal muscles slightly in and up. This will cause your pelvis to tilt forward slightly with an upward action, protecting the lower back and strengthening the lower abdominals.
  • Jalandara bandha is a chin lock. To practice this lock, bring the chin toward the clavicle bone while keeping your spine upright and moving your shoulder blades down the back. This bandha is rarely used, but can be found when engaged in Dandasana, Staff Pose.
  • Chakras are activated in the following ways: By stretching open the area where the chakra is located. For example, the throat chakra can be activated in Camel Pose (Ushtrasana). The head is rolled back so there is a stretch in the front of the throat.
  • By applying physical pressure on the area where the chakra is located. Throat chakra, for example, can be activated in Staff Pose (Dandasana). The Chin Lock (Jaladhara Bandha) is engaged by bringing the chin to the clavicle bone, therefore applying pressure to the throat area.

2100 Asanas The Complete Yoga Poses Daniel Lacerda PDF Description

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Universal Alignment Cues Engage Mula and uddhiyana bandhas.

Engage the ujjayi breath and maintain deep conscious breathing all throughout the yoga session.

If your breath is suffering, then back off a bit. Keep the chest open and shoulder blades down the back. Lengthen the body and limbs on the inhale, deepen the pose on the exhale.

Avoid jerky and uncontrolled movements during poses that are based on flexibility. Square your hips. Don't let your knee go past your ankle when doing any kind of lunge.

In Plank and the majority of arm balances, shoulders should be just over the fingertips. Even if you are intermediate or advanced, start with beginner modifications in order to ensure proper form and get the blood into the targeted muscle as a warm-up.

Universal Flexibility Cues Hold flexibility for a minimum of 30 to 90 seconds. Stretch to the edge of comfort and stimulation without straining.

Don't overstretch to the point of pain; your muscles will tighten up in order to protect themselves and your flexibility will decrease

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  • Language: English

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OPC P8MYWSY
Brand
TRADE4U
Codes 0691027799666 (EAN)
Rank #7 Diet & Fitness Books
#543 Non-Fiction Books
Links Books

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