Ray Long > Quotes

“The act of going up into Full Arm Balance combines elements of physics and biomechanics. Joint rhythm couples with momentum, so that the body floats up into the pose with control. Begin in Downward Facing Dog Pose. Then step one foot forward, keeping the knee bent. This shifts the center of gravity and brings the weight forward into the hands, taking the arms into a more vertical position. Pause here if you are new to the pose. Get used to positioning the arm bones so that the mechanical and anatomical axes align with one another. Start to rock the weight over the hands in a 1-2-3 type of rhythm; then engage the thigh, buttocks, and lower back muscles to lift the back leg straight up onto the wall. Combine the momentum generated by rocking forward and back with the force of the spinal extensor muscles to lift the other leg.”
― Ray Long, Anatomy for Arm Balances and Inversions: Yoga Mat Companion 4

“The muscle spindle reflex arc tapers off if you hold a stretch for a minute or so. It also diminishes if you contract its antagonist muscle. You can accelerate the acclimatization of the muscle spindle by backing off slightly from a deep stretch for three or four breaths. The muscle spindle will decrease its firing just as if you had held the stretch for a minute. You can then engage the antagonist muscles to go deeper into the pose.”
― Ray Long, Anatomy for Backbends and Twists: Yoga Mat Companion 3

“Tight internal rotators cause the hands to slide inward. Counter this tendency by preparing the shoulders with stretches such as Gomukhasana and Garudasana arms prior to taking the pose. Remember that the shoulder is actually a combination of several joints. Use this knowledge to strategize how to obtain the optimal position of the pose. For example, protract the shoulder blades (move them away from the midline of the spine) to allow the elbows to adduct, or move inward. Protracting”
― Ray Long, Anatomy for Arm Balances and Inversions: Yoga Mat Companion 4

“In facilitated stretching, we intentionally contract the muscle we are stretching. This increases firing of the Golgi tendon organ and augments the relaxation response. The response peaks at about two to three seconds after we stop contracting the target muscle, during which time we can take advantage of the “slack” that has been created and lengthen the muscle. The”
― Ray Long, Anatomy for Backbends and Twists: Yoga Mat Companion 3

“The Golgi tendon organ detects increases in tension in the region and relays this information to the spinal cord, which then inhibits the muscle from contracting.”
― Ray Long, Anatomy for Backbends and Twists: Yoga Mat Companion 3

“Use Garudasana arms as well as the chair stretch illustrated below to prepare the shoulders. Work toward doing the pose without props. Walk one foot forward to shift the weight and center of gravity over the shoulders and forearms. Then”
― Ray Long, Anatomy for Arm Balances and Inversions: Yoga Mat Companion 4

“If you have difficulty reaching your goal, keep the goal, but change your strategy.”
― Ray Long, Anatomy for Vinyasa Flow and Standing Poses: Yoga Mat Companion 1

“Moving through the postures stimulates the release of neurotransmitters called endorphins. These molecules interact with the same receptors in the brain as pain medications such as morphine, producing a sense of well-being and comfort.”
― Ray Long, Anatomy for Backbends and Twists: Yoga Mat Companion 3