Bandha Yoga

2021-08-30 03:59:34 Bandha Yoga (Instagram)

Stretching the Calf Muscles
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Engaging antagonist muscles aids to lengthen muscles in a stretch through reciprocal inhibition. Images 1-3 illustrate sequentially releasing the gastroc by bending the knee, using the hands to dorsiflex the ankle and then engaging the quads to straighten the knee. A similar sequence can be applied to Downward Dog. Check our blog for a tip on using reciprocal inhibition to aid in lowering the heels in Down Dog.
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1) bend the knee to release the gastroc;
2) dorsiflex the ankle to stretch the soleus;
3) contract the quadriceps to extend the knee and stretch the gastroc.
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Excerpt from: “The Gastrocnemius/Soleus Complex in Yoga”
Read more @ www.DailyBandha.com
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#gastroc, #soleus, #bandhayoga, #raylong, #raylongmd, #chrismacivor, #dailybandha, #stretching, #body, #asana, #yogapose, #yogainspiration...

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2021-08-23 16:12:55 Bandha Yoga (Instagram)

The Gluteus Medius Muscle in Yoga
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1: The gluteus medius stabilizing the pelvis in Tree Pose.
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2: The gluteus medius stabilizing the lifted leg in Half Moon Pose.
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3: Engaging the gluteus medius and minimus in Downward Dog Pose.
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4: Engaging the gluteus medius to synergize hip extension in Purvottanasana.
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5: Stretching the gluteus medius in Garudasana.
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6: The gluteus medius muscle with its innervation from the superior gluteal nerve. The gluteus maximus, with the inferior gluteal nerve is shown as a see-through.
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Excerpt from: “The Gluteus Medius Muscle in Yoga”
Read more @ www.DailyBandha.com
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#GluteusMedius, #muscle, #bandhayoga, #raylong, #raylongmd, #chrismacivor, #dailybandha, #stretching, #body, #asana, #yogapose, #yogainspiration, #yogalife, #yogafit, #yogabody, #yogadaily, #yogateacher, #yogajourney, #yogalover...

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2021-08-20 12:19:11 Bandha Yoga (Instagram)

Deep Longitudinal Subsystem
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...press the edge of your lower side foot into the mat and gently draw it upwards toward the shin to “evert” your foot. These cues activate a series of muscles—including the “lateral subsystem”--to connect your shoulders and legs to your core.
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When you press the side of your foot into the mat, you activate the peroneus muscles as well as the abductor muscles up at your hip (the TFL and gluteus medius). These muscles have a fascial connection to your abs, specifically the external oblique (which attaches to the rim of the pelvis). The external oblique connects to your shoulders via the serratus anterior muscle (image2). The serratus anterior is a scapular stabilizer that works in concert with the rotator cuff. So the whole operation helps to integrate your feet, legs, pelvis and lumbar--all the way up...

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2021-08-17 10:58:49 Bandha Yoga (Instagram)

On Active Stretching…
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In active stretching, one improves muscle flexibility by contracting the opposing muscle group while stretching the target muscle. In the case of the hamstrings, this means engaging the quadriceps during the stretch. Shirley Sahrmann, PhD (Professor of Physiotherapy at Washington University School of Medicine) and others have advocated active stretching as a means of increasing muscle flexibility. It improves flexibility of the muscles on one side of the joint while improving strength and function of the muscles on the other side.
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A recent article from the medical literature compared active vs. passive stretching of the hamstring muscles. The authors stated:
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“Such an active technique is based on reciprocal inhibition between agonistic and antagonistic muscles.”
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And concluded:
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“Active stretching produc...

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2021-08-12 01:59:09 Bandha Yoga (Instagram)

Infraspinatus & Teres Minor
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Poses with the arms in reverse Namaste' stretch the infraspinatus and teres minor, as does Gomukhasana. Those of you who are more flexible may gently press the knife edge of the hand into the back to "load" the external rotators. Folks who are tighter may simply grasp the elbows or hands behind the back.
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Image 1: Stretching the infraspinatus and teres minor by internally rotating the shoulders in Parsvottanasana.
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Externally rotating the shoulders in poses like Trikonasana (Triangle) can be used to activate the infraspinatus and teres minor. Image 2 illustrates this, as well as the myofascial connection between these muscles and the muscles that retract the scapula, namely the trapezius and rhomboids.
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Excerpt from: “Shoulder Biomechanics, Part II: The Infraspinatus & Teres Minor Muscles”
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