Yoga Mat Companion 4 Quotes

“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

“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

“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