Basin on the move Yoga

In people who practice yoga often is seen as a kind of contortions you knot putting your feet behind your head. We can ask if it can be useful to get to do it, and it is interesting to see how we can succeed, looking from the point of view function dell'anatomia more classical asana that requires such move, unusual and difficult to implement. 


The engine of the position 

The stress much more important Yoganidrasana the movement of flexion of the hips (coxo-femoral joint). The also are probably the most influential articulations for static, balance and freedom of movement throughout the body. Consist of one spherical in shape (the head of the femur), which is wedged and moves into a hemispherical cavity of the pelvis (acetabular). The joints are covered by an articular capsule vaguely hourglass-shaped, which fits around the pelvis and all'acetabolo around the neck of the femur. The shape of the articular surfaces allows movements in all directions, providing great mobility and at the same time, great stability. With this strength, the hip is rarely susceptible to injury, both in daily life both in the sport. However, because of its important role in supporting body weight, is often subject to wear, with frequent phenomena of degeneration of cartilage articulate and genuine arthrosis in older or less advanced. 


Deflection basin 

The amplitude of movements is limited by several factors: the strength of the muscles and tissues miofasciali who oppose the movement, mobility genuine articular structures (morphology of the articulation, elasticity of the ligaments making up the articular capsule) the possibility of mechanical excursion of the articulation. In the fall of the hips and legs stretched along for example Paschimottanasana measuring the bend of the river basin, and especially the sacred, the femurs, in a highly trained practitioner to arrive at an angle of about 40 degrees. The limit is determined by the contact of the bones of the front of the pelvis, the iliac crest, or, in some cases of thoracic cage, with the front of the thighs. In most cases the inclination is much lower, limited by the resistance of the muscles ischio-crurali. In the same position in the legs wide apart you can get an angle of about 12 degrees, the movement is at its limit in the torso contact with the ground. In most cases the angle is lower, restricted by the resistance of the muscles ischio-crurali and adductor. 


Loosens the resistance 

In a position as Yoganidrasana able to move the pelvis and torso between the legs, the limit is determined by the real mobility of the hips, at least when the thigh muscles are free of resistance. The angle between the sacred and the femurs can then easily reach zero degrees or, in some cases, beyond the border. You arrive to urge the movement to completely fall through the components of external rotation and abduction, while the relationship is generally not restricted in movement by contact between the bone surfaces. The lying down position also eliminates the slight compression joints produced by the body weight in asana erected, further increasing the mobility. 


The importance of 

The phenomena degenerative joints, arthritis and wear of cartilage in the first place, are often linked not only to abnormal stress produced by an imbalance in the game of muscle tension and miofasciali, even a limited use of the amplitude of movement joints. You can never open a door, over time the hinges tend to be caked in rust, which, in the long run, the movement difficult or even impossible. From a certain point of view, our joints over time is "encrusted", particularly in areas not requested for a long time by the movement. There are many postures to loosen and rebalance the hip, why deprive ourselves of the pleasure to experience and explore all of our potential?

Healthy back Yoga

The human body is organized according to three priorities: balance, economy and absence of pain. Balance is essential in every dimension: static, motor, circulatory, hormonal, visceral and neurological. The human being in an upright position, is a compromise between the search for balance, energy and less need to compensate for imbalances. The muscles that allow the upright posture were "calling the static" and are located mainly in the rear of the body, however, those governing the movement, particularly of large magnitude, have the "vocation dynamic." 

If the muscles are asked to "static" to maintain long-standing posture, according to a principle of economy (contracts to stay with the lowest energy), tend to change their structure. Part of the elastic fibers are replaced by inelastic fibrous tissue that creates a constant retraction and compresses the articular structures, particularly those of the spine. Begin to appear as discomfort and pain in the long run, lead to diseases more or less serious back pain, cervicalgie, sciatica, hernias and protrusions of the disc. 


Chains muscle 

In practice, almost all very stressed sull'allungamento of posterior thigh muscles (ischio-crurali). Not a bad idea, it is important to note that the muscles and tissues miofasciali rear, from a functional point of view, are arranged in a "chain static back muscle" which includes the ischio-crurali. In practice we can imagine them as a single muscle that connects the occiput (back of skull) with the plants and your toes. This means that when we try to stretch every mismatch in antero-posterior or lateral, as well as any action and not comprehensive, the results will give little or no global sull'elasticità. E 'as the famous covered too short: if pulling toward the feet find the head and back. 


Multifunctionality 

The muscles of the static poliarticolari (ie, interest in general, with their action, two or more joints) and provide multiple functions. For example, in stabilizing the knee in extension, in latero-flexion and rotation between the femur and tibia. This allows multiple functions to these muscles to express retraction in a less favorable as possible. The retraction of ischio-crurali often manifests itself in an upright position with a ro-tation of the inner leg, often accompanied by a knee hyperesthesia (imbalances little debilitating for static). 


Be careful a. .. 

Supta Padangusthasana is one of the most interesting to improve the chain elasticit static back muscle. Compared to similar positions in feet (Padahastasana) or sessions (Paschimottanasana), allows for better control, thanks to the ground, the compensation level of the spine. On the basis of the foregoing it will be interesting to fix all the possible compensations to maintain the elongated neck without tightening, hold the lumbar region and sacro support, pay special attention to the alignment of the leg or legs raised; avoid any internal or external rotation (the patella should remain perpendicular to the axis of the leg); avoid any compensation at the level of the foot in supine or pronazione (respectively slope of the foot inward and outward), keep a large breathing, paying special attention to nell'espirazione again completely without chest shorten the neck, thus avoiding inspiratory partial blocks of the diaphragm (which also has a static non-negligible). 

The aid of a strap passed on the soles of the feet will allow many to avoid tension and blocks in the upper back muscles (upper trapezius in particular). The most severe back pain, especially chronic ones, are in need of examination and intervention of a specialist, maintaining the elasticity of the chain static muscle can solve the small hassle and stabilize the situation after any therapeutic intervention

Curves Health Yoga

In nature, except for some coniferous trees, there are no straight lines. By two spiral arms of the galaxy in which we find ourselves, to the double helix of our DNA, as occurs for all curves. The spine of the human being is no exception to this rule. At the time of birth, this column presents a single convex curve to the rear, which decreases gradually to about the fifteenth month of age, when he becomes almost straight. 

Towards the three years begins to appear a slight lordosis (curvature of a convex front) in the lumbar region, which stabilizes in more or less final, as the resulting curves and cervical dorsal, to eight years. The evolution of the traces in this way, in a sense, that of the species. The transition from quadruped position to standing resulted in first and then straighten the inversion of the curve in the lumbar section. This process does not seem to have completed a level of the basin, which maintains some degree of anterior tilt, which must be compensated by the lumbar lordosis. Here's how to explain both the lumbar lordosis and resulting curves normal (dorsal kyphosis, cervical lordosis), which vary depending on the position of the pelvis from one individual to another. 

In adults, the vertebral column presents four curves: 

- Sacrum: a convex posterior hard because the vertebrae that form the sacred bone are welded together 

- Lumbar spine: a convex front 

- Dorsal: a convex posterior 

- Neck: a convex front 


As the muscles respond 

Balance and tension of muscles and ligaments of the trunk is organized according to the spinal curves. If we look at the areas where the muscles tend to be more "short", and tonic too inelastic, and where the muscle is usually little tonic and perhaps too "stretched", we can see that the first situation corresponds to areas of the concave curves (lumbar and cervical), and the second to the convex (dorsal and sacral). We can represent the relationship between muscles and column imagining a bow: the muscles are stretched the rope, ready to incoccare an arrow, which maintains the curvature of the arch, ie the column. From these observations we can draw useful insights applicable to our practice, for example in the creation of positions of extension (bending back) of the spine. 

From a muscle will be more sensible to try to "open" areas that are prone to closure, relaxing and stretching muscles generally short and retracted, and not seek the extension of facilities and too little tonic "stretched". From one point of view and vertebral joints, efforts to improve mobility in areas of extension to rear convexity (dorsal and sacral), while avoiding too much to ask zones lordosis (anterior convexity, especially lumbar), often already too mobile and curved in such positions. 

Analyzing such Ustrasana will be judicious in the position: 

- Urging the opening of the inguinal region while maintaining the pelvis in retroversion (wider coxo-femoral joints, stretching the hip flexor muscles: ileum-psoas and femoral quadriceps); 

- Urging the opening of the chest and shoulders (extension of the dorsal part of the column, pectoral muscle lengthening); 

- Avoid accentuating the arcuazione tract of the lumbar column (and especially buttocks kept upright abdominal tonic and shortened). 

As for the cervical region, the speech is a bit more complex: the best solution nell'arretrare first time in a neck and head together, keeping the neck stretch (thus facilitating the mobility of the back area and prevent compression of the cervical unpleasant) ; letting go of the head back at a later time. 


More effort more benefits 

Our actions, in practice as well as in everyday life, are determined by how we conceive mentally. If we think of Ustrasana as a movement, we inevitably tend to use the line of least resistance, bending, where the structures, often unbalanced in that direction, against less resistance in this case emphasizing the lumbar lordosis at the expense welfare of the spine. If we try to conceive, instead, as a movement forward, where the closed areas may open, the situation may be radically different. 

Choose the path of least resistance, as in practice in daily life, it can immediately simplify things. But lacking the ability to operate a real change in the patterns of physical and psychological stress, strengthening the already existing imbalances and depriving them of future possibilities of a better balance.

Torsions, anatomy of change

Of all the movements suggested by the yoga, the Rotation / torsion is one of the most distinctive. Almost entirely absent in sports (except when needed to give the required thrust force to a tool, as in golf, tennis and the launch of the disc), yoga is present in many asanas. 

Change orientation 

In daily life, we carry out this movement essentially when we turn to look at something outside our field of vision, for example by reversing car. Symbolically, it is the expression of a change of orientation, a "turn" towards something or someone that was previously not visible. Literally a rotation is the movement of a body that revolves around the axis passing through the center of gravity, torsion is a deformation of a solid body around an axis, in which the fibers initially parallel become helical. In many asanas find both of these aspects. Restricting ourselves to the spine, we rotate in the movement of each vertebra with respect to those adjacent, and twist all the structures and muscle legamentarie concerned. It is called just the torso part of the trunk from the waist to the neck, where the movement takes place. 

As a cloth wrung 

To better understand the usefulness and effects of positions of rotation / twisting, we can analyze what happens in the spine. From an analytical point of view, the movement of a vertebra over the other is a rotation around an axis. If we look like is an intervertebral disc (the structure that connects each vertebra to the next) we can observe that around the fleshy core, the central jelly, we have a succession of concentric layers fibrosis. In case of rotation, given the low elasticity of the fibers, there is a slight compression of the disk (towards the vertebrae), resulting in decompression time to return to starting position. The movement is similar to that which makes twisting a cloth to wring out the two ends tend to get closer. The spinal disc is not vascularised, it feeds on Imbibition (absorption) as a sponge that is soaked in liquid and nutrients when it expands and expels liquids and substances to be eliminated when it is compressed. A mobilization may therefore be very welcome, provided that it took place without excessive and subject to the natural mobility of the articulation. 

Internal action 

One can also envisage a similar action on the viscera, principally those in the abdominal cavity in cases of torsion of the trunk, the internal pressure increases (the lap-life is reduced). It is no coincidence the texts of traditional Hatha Yoga talk of action on the "stomach fire" in the description of some classical positions of torsion as Marichyasana and especially Matsyendrasana. In these two examples, the visceral action of compression pressure is intensified by the thigh exercises relying on the abdominal wall. The spine in a position of rotation is very particular: it looks like a spiral staircase very elongated. 

We can easily realize passing the tip of a finger along the spine of a person who realizes the position. This produces a liberation of the ribs on the side opposite to the rotation (what is brought forward in a sitting twist) and a partial elastic deformation of the diaphragm, certainly of interest to a respiratory rehabilitation. From the above we can draw three important lessons to do the twist: 

1. Keep all the time for action autoallungamento spine: so avoid excessive compression of the intervertebral disks and thus reduce the deformation scoliotica column. 

2nd Keep straight axis of rotation (the top of the skull in line with the perineum). 

3rd Pay particular attention to the breath. 


Free to choose 

Crystallize in the body, in the form of rigidity, resistance or blocks, the experiences, especially those with strong emotional impact, producing and constraints faced by progressively restricting the freedom of movement, physical but also psychological. The lack of rotation corresponds to a loss of freedom of decision, an imprisonment in conditions and habits of the past. We can, therefore, the positions of rotation / twist in the mood to give back the freedom necessary to our spine and, above all, to reappropriate our "free will"

The back, the dark side of our body

Try to see your body mentally turning a blind eye. Or take a sheet of paper and try to design it. Almost certainly in both cases have represented an image that corresponds to how you see your body with open eyes, lowering her gaze or look in a mirror. Knowledge and representation of their body rarely coincide. 
The first is a cognitive ability, intellectual, and the second indicates the instrument by which the conscience plays an object, external or internal, is an elaboration of Mental everything that is associated 
the body, perceptions, feelings, knowledge, emotions, memories, relationships, movements. That is, involves a sensory and emotional dimensions as well as cognitive. 
We know that we inhabit a three-dimensional body (with a top and a sub, a front and a back, a right side and one left), but rarely match the interior, mostly unconscious, with which the  into the details of the theories made by those who are employed to study the body image (or "body schema" is defined as in psychology and neuroscience) 
we can, through experience, realize how it tends to be two-dimensional, 
more or less like a photo: in front of rich details, and return empty. 

Yoga has, for centuries, in a symbolic way express the same concept: the front of the body is associated with the East  location of Europe stretching), a place of light where the sun rises, the visible and conscious ourselves, and back East to associate  location of stretching the West), a place of darkness where the sun sets, not visible and linked . The representation of the body is a process generally is completed in the child towards the pubertal age, however, remains a dynamic phenomenon, not static, constantly changing and evolving. We can 
then act to enrich, not only learning to know, but to be aware of our property back and can therefore represent. 

The Legs 

In postures of extension (from prone positions such as Cobra or Locust) we can understand the action of the back muscles involved in actively improving 
not only the strength but also the awareness of this region. When we raise torso, pelvis and legs from the ground (see drawing p. 81). Enter into action several  muscles, located on the back of the body. The elevation of the legs is achieved by muscle (semi-membranous, semi-tendon and femoral biceps), located in the back of the thigh, and buttocks. Lifting from the ground of the basin and the upper torso is due to the square of the loins (often muscle and fibrous carpets the lumbar region and after connecting the upper part of the basin with  rib cage), which action is adds that the large backbone that connects the arm to the lumbar region. 

The Trunk 

The total extent of the spine is ensured by the action of the muscles deeper than the back (more inside), the neck and head, the ileum-ribs, the spinal and the back and head. These are muscles which have listings on each vertebrae. Therefore have a short lever arm, moving the vertebrae adjacent to those. Their action in raising the trunk extension in the prone position is limited, mainly designed to assure the accuracy of movement of individual vertebrae. The elevation and extension of the neck and head are produced mainly by  of the head and neck, deeper, and the trapeze. 

Strong and elastic 

Almost all the muscles in the back of the trunk and legs were a predominantly static: that is, ensure the maintenance of the upright. Urge a dynamic, performing voluntary movements and postures, it  tone and strength without compromising flexibility. Often without realizing it confuse strength with strength and flexibility and softness. In contrast, a generally strong muscles 
is elastic, while the weakness is often associated with rigidity. 
Thus keeping the back muscles strong and flexible, we will improve significantly 
our body schema and, not least, the attitude we have towards the world around us. Even in popular language call someone devoid of character as an "invertebrate", a "shellfish", of spine, figured representation of a spine  not by muscles. 

Special attention 

Arms and shoulders deserve a separate. The position of upper limbs, in fact, allows you to ask different muscle groups in a more selective. His arms stretched behind his back toward the pelvis (see drawing page. 81), in particular connected with the hands, especially the call rhomboid (muscles  the blades to the spine).  your hands behind your head, or stretching your arms over your head, will be encouraged especially the  (the muscle that covers the area behind the neck and shoulders) and (muscle on the outside of the shoulder injury that the rounded shape). 

TONIC MUSCLES YOGA

Forward bend in feet is an exercise that provides a deep relaxing and lengthening of legs, back and neck. 
To achieve this you must stretch the muscles of the posterior thigh and the quadriceps contract. The femoral biceps, muscle semitendinoso and semimembranoso, namely the posterior thigh muscles, bones ischiatic arise from the base of the basin and fit below the knees, the lower portion of the legs. Their contraction causes the approach of their points of origin: action that determines the bending of the knee joints ol'estensione, or both. In the process of elongation, however, the opposite happens: the knee is straight el'anca flexes. And that's what happens in Uttanasana. 

Contraction: THE THREE TYPES 

Isometric, concentric and eccentric are the types of contractions involved in the performance of the position. When you lift, steps from bending the extension of the hips, while the posterior muscles of the legs perform a concentric contraction (the muscle contracts and shortens). 
When, instead, we fold in Uttanasana, we speak of eccentric contraction (the muscle contracts and stretches): stretch the muscles but at the same time working hard to control the descent of the upper body while the bone ischiatic rotate gradually upwards . 
Finally, if you decide to stop half way during the bend with your fingers several inches of the floor, the rear thigh muscles contract isometric (contract but neither stretched nor shortened). If not, the basin is completely reverse cadresti and on land. 
Therefore, these muscles allow you to remain in the posture without shorten or allungarsi.Qui but problems arise for those with stiff muscles and is unable to tap with your fingers on the floor. The back of the thighs, rather than lie down, remain in tension to maintain the stability of the basin. This will submit the muscles and discs of the lumbar spine in a great effort with no improvement in flexibility. To avoid this, a system or a brick covered in hand so that the weight of the body is discharged through the hands on support and then on the floor. Thus the muscles of the legs can freely stretch and melt. 

FRIENDS Antagonist 

In Uttanasana is essential that your knees remain straight. To do this it is necessary to contract the quadriceps (large side, huge media extensive intermediate retto femoral) that are used to straighten the joints. So the first step is to verify the proper contraction with a simple exercise. Sit on the floor with both legs stretched in front. Supports the thumb on one side of the patella and the other fingers of the hand on the other side. If the quadriceps are relaxed, the patella can move up and down, left and right. If I live, however, the patella is locked and you can not move: this is what should happen in Uttanasana. 
The quadriceps act as "antagonists" of the posterior muscles of the thighs, when contracts are each other and relax automaticamente.su down. Other muscles involved in posture are the spinal erettori: forming the bulk beam that extends on the back, up parallel to the backbone. When you bend to the ground, the spinal erettori contract eccentrically to control the descent of the bust. Unrolls when the back and you raise, contract concentrically to allow you to summarize the upright. When you bend and lift you in Uttanasana, the pelvis rotates in the right direction thanks to the spinal erettori. 
If you take the lower back straight, these muscles contract in order to maintain the isometric possible elongation of the spinal curves, while the thigh muscles contract in an eccentric way to rotate the pelvis forward. If you lift with your back straight, the posterior thigh muscles pull the bones ischiatic down, rotating the pelvis to allow it to assume an upright position. 

The secret to performing well Uttanasana is to understand the interplay of muscle contraction and relaxation. For you to enjoy all the benefits of this relaxing bend. 

MICRO-DETAILS 

While perfect alignment even be sure that they are above, not behind the ankles. If the hips are unbalanced, the legs go back and you lose the lengthening of the muscles of the calf (gastrocnemial and sun). When the legs, however, are perpendicular to the floor, ankles forming an angle of about 90 degrees with the feet, and this lengthens and relaxes the muscles of the calf.

A dip in the relaxation

Where to live serenely enough to remind yourself to keep calm when you are agitated, we all, or nearly so, we would be always at peace with the world. But the relaxation, like every other skill, requires constant practice. 

Yoga can be an effective tool through which to refine this art. The ability to learn the practice of yoga can be helpful in everyday life. What can we do to enhance our ability to achieve a state of total peace and relaxation? Here are five tips to follow. 

1 - Expire 

One of the best techniques to regain control is to lengthen the exhalation phase. This type of breathing, as written in the "Yoga Sutra", relaxes the nervous system and the body goes into a state of greater calm. 

2 - Concentrate 

Often, when we feel kop, we just want to sit on a chair (or better, a chair) and the empty set. But we do not avoid doing so, however, that our brains will continue to brood obsessive thoughts and anxiety. Try instead to focus intensely and constructively: to get test at a demanding position, or dive into an exercise in breathing. 

3 - Reduce external stimuli 

Turn off the TV, disconnected the phone and attenuates the lights, lowers the volume of life "and recalls that the calm exterior contributes to the interior. During the session of yoga, cover your eyes with a bandage when you take positions energizing to rest the view and the brain. Replace negative thoughts with positive ones. Potential, the great tradition of wise yogis, advised to find a balance by focusing on positive thoughts. The next time you surprise prey to anxiety or depression, saccade and use your creativity to develop a more positive vision of the world. 

4 - The Fun 

Nothing beats a healthy, fat laugh. Call your friends, more likeable, rent a movie dedicated to fun or try a complicated equilibrium position on the arms, you will see that rider to cripple. Some of these positions, in fact, are so difficult that you cannot help but burst into a loud laugh! 

5 - Train 

Like fine wine, the relaxation improves over time. Constantly practice Seasonal positions as equivalent to lubricate the gears of relaxation. Only then, one day you will be able to quickly dive into a state of deep serenity. 

Lowers the volume of life and points out that the calm exterior contributes to the inner