3 YOGA .MAT COMPANION bandhaypougbal ications Thibso oiksi ntenadsae r de ferveonlcuem e only, nmoatn uaIasitl sn .a o tmb eetud osi ecidan l anmya nnfeordr i agnoorts riesa tomfme endti ocras lug riccaoln ditionsi.sa Tlhsnioois tn ­book tendteobd e sau bstiftouartn ety r eattmheamntat yb eo rh abse epnr escbriyby eoduh re alctahr e proviIdyfeo rsu.u sptehcaytto hua vaem edipcraolb lceomn,sy uoluptrh ysiciani.ny oAluwra ys, particcausloeab,rt amiend icclaela rfarnoycmoe u prh ysician beftohrpeer abcoetifgyc ioeng nai ng ora noyt heexre rcise programy.o gAluawn adtyehsrde i prrgeauccittid caaenn csdeu perviosfi on aq ualiafineeddx periiennsctruecdWt oorrk.id nigr ewcittlahqy u aliyfioegidan strucctaohnre lp top reviennjtu Trhieae ust.h or, iledliutspoturrb,al tiaosnrhddsei ,rs tributord isspcelcaiifimc ally anrye sponsoirlb iialbifitoliyrin tjyu trhiametas y o ccduurr itnhgpe r acotfiy coego ara noyt her exerpcriosger am. 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How TOU sET HISB ooK PARSVSAU KHASA•.N...A•• •....•.••••••.•..•....•..........•..•••.....1...1...6 ••••••.•....•••••••••....•••........•••••••.•.••••••2•• •••• MARICHYASIA•• •N•.A•. .••••...••.•••••••••••..•••••••••.•.••••....•..1...2....4 LoCATINGTH E FocuosF PAo sE 4 •••••••••••••.••••...•.......................... MARICHYASIAIN•I•A.• • •.........•..•••••.......••....................1...3...0 KEYC oNCEP.T...S.• ••••••......•.•..•••.•.•••••••...•••••.•.....••••••••..•••5•• •••... PASASA•.N...A•• •••••••••.••..•••......•••••••......••••......•••••••••.1.••4•••0•• AGONISATN/T AGONREILASTT IONSHIPS PARIVR]TTAAN US JRSAS.A..N...A.. .................................1...4.. 8 RECIPROCAILN HIBI.T..•I••O..N... ...•.•••.....••••........••.............6... ... PARIGHAS!A...N. ..A.. ........................................................1 56 KEYM uscLIEs oLATI.O..N..S... .........................................1...2 ARDHA MATSYENDRAS.A...N..A.. ......................................1.. 62 THE MuscSLPEI ND..L.•E•• •....................••.••..........•.••...•1•••6..• REsTORATIVE PosE..s... ....................................................I... .. 68 FACILITSATTREETDC H.E..S... ............•..•..••••••••.•••••••••••••••2•••0••• SUPINE T..W..I...S..T.. .....••...........•••••••...••...•.••......••••1•••6•.•8• KEYC o-ACTIVATioN.s.. .................••••...••••••••••..•.•••••••••2••3••• • PROTPW IS.T. ..................1.6.9. ............................................. BANDHA··S··· ···············•·•••••••··•·····•••••··••••••••···•····•••··•·2••••6•• MoVEMENT I.N...D..E..X... .................................................I... . 7 I THEB ANDHYAo GAC oDE.X••• ............•••......•••.••.........•••....3•••I••• ANATOMIYN DE..X.. .............................................................I. 83 BACKBEND..S.. ...................................•••••..••••••......••••••••3•.•7•••• •• INDEOXF M USCLEANSD LIGAME.N..T..S••• •.•..•••..•••..•.•.•••••...2..I ..2 SALABHAS..A..N..A..• •••.•.••••••••.•..•.•••••••••••••••••...•..•••••..•3.••8••• • GLOSSYA ORFT ERM.S.. .•••••..••••...•........•••••....••••••••••..•..••2..I. .4. . . URDHVMAU KHAS VANASA••N•..A.. ..••...•....•••.••.........•......4...7•. USTRASAN•.A.. .•.•.•••••••.••.••..••........•••••...••.••...............5...2... .. SANSKRITP RONUNCIATAINODPN o sEI NDE..X... ...•................2..I. 7 PURVOTTANAS••A••N•••A•• •••••.••.....•...•••••......•.................5...8.•.• ENGLIPSoHs EI NDE..X.. ...................................................2..I. .9. DHANURASA.N..A.. .•••••....••••••........••••.....••••••.......•.•••...6.••4••• • SETBUA NDH5AA RVANGA.S..A..N..•A•• ••••..••••••••..•.•••••••....•7•••0•• URDHVDAH ANURASAN.••A•• •••.••.•..•••••••.•••••••••...•.••••••.•••7•••6••• EKAP ADAV IPARIDTAAN DASA..N.•A••• ••••.••••••••.•.•.•••••••..•••.8...4• VRSCHIKA.S..A••N•••A•• •....•••••........•••••..••••••••••.••.•••••••••.9•••2••• • EKAP ADAR AJKAPAO TASAN.A.. ......•......•••.••........•••••......9...8.. NATARAJAS•A••N•••A•• .•....•••..•........••.••...••••••...............1...0...6. INTRODCUTION PRACTICIYNOGG AI SN OT NECESSARILTYH E PATHO F LEASTR ESIASNTCE.A ND althoutghhe S anskriwto rda santar anslattome esa n" ac omfortaebalseyp, o sition," mosty ogpao seasr en eithceorm fortanbolree a s.Wy orkinwgi tthh emh,o wevemra,k es daillyi fmeo rec omfortaabnldee a sy. Sow hyi ntegrWaetset ern sciienntctoeh ea ncieanrtot f H athYao ga? Because scien­ tifitce chniqeuneasb lyeo ut oi ntelligdeenstilgyyno uprr actaincdeg ivyeo uc onfidence iny outre achiHnagt.h Yao gwao rkwsi tthh eb odya ndW esterns cienucned erstahnodws theb odyw orks. Fore xamplseu,p poyseo uw antt od eepean b ackbesnudc ha sU rdhvDah anurasana. Knowledogfea natombyi,o mechanaincdsp ,h ysioleongayb lyeo ut op redictdaobt lhyi s. Ori fy ou'ar ete achaenrd a studecnotm est oy ouw itlho webra ckd iscomfionrC ta mel Posey,o uc anu set hea bdomin"aalib ra ge"f fedcits cusisnet dh ibso oka ndo fteand dress thep robleqmu ickalnyd e asiSliym.i lairfly yo,uw isht od eepetnw isftosr y ourseolrf yousrt udendtess,i gyno uprr acttioci en volpvhey siolotgeicchanli qsuuecsha sf acilitated stretchtihnawgti lrle leaasnedl engthtehnem uscletsha itn hibtiutrn intgh et runMka.n y oft hesseo lutiwoonusl ndo tb eo bviouosrw, o uledv enb ec ounterintuiutnilvees,ys o u knewh owt oa pplsyc ientpirfiicn ciptloye osg aT.h ibso oke xplaitnhse stee chniqiune s detawiilt,th h eiprr actiacpapll icaftoibroa nc kbenadnsdt wists. Sparneo e ffoirnst e archoiuntga reaosfr esistainnyc oeu yro gpao seIsfy. o ubro dyi s stiufsfe,t hep hysiological tdeecshcnriibqieundte hseM atC ompanisoenri etso l engthen musclebsr,e atkh rougbha rriearnsdg, a ifnl exibiIlfiy toyu.rb odyi sf lexitbhleen,w ork witthh eb andhadse scribheedr teo i ncreaysoeus rt rength. Paintaenrd s culptGoero rgBer aquoen ces aid",A rdti stursbcsi,e nrceea ssures." Thei deias t haatr tta keosn eo uto fa comfozrotn ea ndi ntnoe we xperie.nS cceisence provides groaunndsd tianbgi lYiotgypa.o seasr el ikpeh ysicsaclu lptutrheastt a kyeo u outo fy oucr omfozrotn eS.c ientific teacrhetn hiesq cuuelsp ttionoglt sh aatl loywo u tod ot hiwsi tihn telligaenndpc ree cision. INTRODUCT1I ON HOW TO USET HISB OOK Practicyionggai sl ikpea ssitnhgro ugha serioefsd oorsw,i the achd oorr evealing new possibiliintt iheeps o sesT.h ek eyt ou nlockitnhgef irdsoto ri su nderstandtihnejg o int positioTnhsi.su nderstandciannbg e u sedt oi dentitfhyem uscletsh actr eatteh ef orm oft hep ose andt hosteh astt retTchhe.k eyt op ositiontihnejg o initss engagtihnecg o r­ recmtu scleTsh.i bse ginwsi tht hep rimmeo verEsn.g agteh ep rimmeo verasn dt heb ones wilall igTnh.e k eyt od eepenitnhgea sanaissu sinygo uru nderstanodfip nhgy sioltoog y lengthtehne m uscletsh astt reticnh h etp oseF.o cuosn t hese keys apnods ttuhrweei sl l automaticfaalllilyn tpol acaen dm anifetshte b eneficeifafle cotfsy ogaT.h esei nclude improvefdl exibihleiitgyh,t eanweadr eneas ss,e nsoef w ell-beainndgd ,e epr elaxation. TheM atC ompaniosne riiesas seto fm odulabro oksE.a ch bofookc usoensa specipfoisce categmayn dc ontaitnhsef ollowing: • TheK eyC onceptas d:e scriptoifbo ino mechaniacnadpl h ysiologpircianlc ipwlietsh applicatfioorsn pse cipfoisce s. • The Bandha Yoga Cao sdiemxp:lf ei ve-sptreopc etshsa cta nb eu sedt oi mprovyeo ur flxeibilitystrengatnhd,p recisiinot nh ea sanas. , • TheP oseS ecti:oa n detaildeesdcri ption oft hei nidvidupaols tures. MovementI ndexe:x planatoifob nosd ym ovemenatn dt ablleiss titnhgem uscles • associawtitehd e achm ovement. • AnatomyI ndexa: v isual islitng ofb onesl,i gamenatnsd,m uscle(ss howitnhge origiinnss,e rtiaonndsa ,c tioonfse ach). • GlossaorfyT erms SanskrPirto nunciatiaonnd P oseI ndex • EnglisPho seI ndex • THfM USCLSEP INDLE FIGU R ET he1K e yC oncepts showy ouh owt oa pply biomechanaincdsp hysiology toy ourp osesR.e adt hisse ction firasntd r eturhne reo ften tor efreysohu rk nowledge. 2 YOGAM ATC OMPANIOBIOI I( , I 1 FI G U R TEh eo 2p eninpga gef or DHANURASANA eachp osei llustrtahtebe ass ijco int actioannsd p ositioofnt sh eb ody fort hat partiacsualnaaSr.a n skrit andE nglinsahm esa rep rovidfeodr eachp osturUes.et hipsa get oa ssist youi nl earnitnhgeb asifco rmo ft he pose aontdh ecro ncidseet ails. Ohonuros'o'n•op orotion FIGURE 3U set hep reparatory sectiaosna guidfeo rh owt oe nter thep oseI.fy oua ren ewt oy oga orf eeal b istt ifufs,eo neo ft hese modificatfiooryn osu rp ractiIcne . generatlh,ep reparoartyp oseasf fect thes amem usclger oupass t hef inal asanYao.u w ilble neffitro mt hep ose nom attewrh icvha riatyioounp ractice. FIGURE 4E achp osec omesw itha serioefss tepfso re ngagitnhge m uscles thapto sititohnej ointcso,n cludwiintgh a summary tohfem uscles that stretch. Muscles that caornect orlaocrte d differsehnatd esb louf(e w itthh ep rime moverdse epb lue), andt htahto se !\; ; stretacrhe red. Use stehcet iptooons e mastetrh ea natomy ofg iavneyan s ana. I0 \',T '.lU SET kiSB OOr 3 LOCATINGT HE FOCUS OF A POSE Asw eg ot hrouoguhr d ayw,e area lwaytsh inkianbgo utq uadricteoep xst end ktnheeea sn dm ovet heh amstrings' something-worrekl,a tionsphriopbsl,e mwse 'rfea cedi nsertoinot nh el owelre gT.h ep elvpiusl ltsh eh amstrings withP.r actiycoigndagr awtsh ea ttentaiwoanyf romt hatf romo nee ndw,h ilteh et ibpiual ltsh em usclfer omt he "somethifnogra" p erioodft imea ndp roducae cso gni­otheTrh.i csr eatae fso caplo inotn t heh amstrinwghsi,c h tivseh iftW.h enw er etutrno o ura ctiviotfdi aeisl lyi vinrge,a cbtys tretching. ourp erspechtaisvc eh angeTdh.ea ffeocftw hatevwears Keept hes tormyo vinbgy c hangitnhge f ocaplo int. drawionugr a ttentiisoo fnt etnr ansformed. Fore xamplien,t hes amep oseb,r inygo urf ocutso t he Allm editatainvdey ogipcr acticcoenst aainn ele­armsb yc ontractitnhgeb iceptso f letxh e elbows. At mento ff ocuTsh.e S anskrinta mef ort hiissd rishTthie. thes ameti me,e ngagteh ea bdominatlofs l etxh et runk. locaticoannb et heb reatah p,a rotf t heb odya, b andha,T hestew oa ctio(nosrc haractceornss)p itroel engthen ore vena placoen t hew alwlh eryeo uf ocuyso urg aze.t hee rectsopri naoeft heb ack. HathYao gias a particulpaorwleyr fmuelt hofdo ra ttain­ Movintgh rougthhe p ostursetsi mulattheers e lease inga meditatsitvaet Ien.t hipsr acticteh,eb odyi st he of neurotransmictatlelreesdn dorphiTnhse.s em ol­ vehictlher ougwhh ichp hysicpaoli ntosf f ocuesv okee culeisn terwaictt hth es amer eceptionrt sh eb raians mentatlr ansformations. painm edicatisouncsha sm orphine, proad suecnisneg Triangulatiisoo nnem eanso fl ocatfioncgap lo initns ofw ell-beainndcg o mforBty.i ncorporaptriencgis scei ­ thea sanaIsti. sa techniquusee bdy fi lmm akertso d raw entifick nowledignet yoo urp ractiycoeu,c ana ugment attenttiooa n c haractAenr e.x amplmei ghbte t wop er­ther eleaosfee n dorphainndsa mplitfyh ec ognitsihvief t soncso nspirtioan ffge cat t hirTdh.et hircdh aracttheern producbeydm editatfiovceu s. reactesl,i ciat cionugn ter-resapnodsn oso en .T hikse eps Placyeo urd rishotnit hem usclger ouptsh actr eate thes torym ovingT.h ep roceisssc alletdr iangulattihoefn o rmo ft hep oseI.nt himsa nneyro uw ililm protvhee becauesaec hc haracftoerrm as v ertoefxt het riangle. asanaasn dy oumre ditatsitvaetT eh.er esuilst p ao sitive Youc anu set riangulianty ioognap oseFso.r e xam­feedbalcoko pT.h eb iomechangiicvase f unctiopnoailn t plei,nt hef orwabredn dP aschimottancaosnatnraat,ch te off ocuwsi thitnh ep oseTsh.e p osetsh emselevveosk e psoatso f letxh eh ipasn dt iltth ep elvfiosr warddr,a w­chemiccahla ngtehsa atc centuaantdei ncreatsheed ura­ ingt heo rigionf t heh amstribnagcsk T.h enc ontract ttihoeon f t hem editatsitvaeto efm ind. 4 YOGAM ATC OMPANIIO BtOl OK3 KEY CONCEPTS