INNER HATHA YOGA ANATOMY Upendra Arya
For teachers, advanced students and begginers
06 parshva janu shirshanana
parshva janu shirshasana
Intuitive History - This Asana was also born after sitting for a long time in a meditative posture, from feeling compression in the lumbar spine. extend sides of the lumbar spine & stretch out the connective muscles between pelvis & lumbar area till bottom of the rib cage. Internal Anatomical Adjustments - Intense extension of the side of the lumbar area. Stretches the Ligamentus lumbarum in the deep & intense stretch. as we start rotating the belly upward,then there is an intense stretch in the obliquo muscle. Soft stretch in the dorsal ancho & rodondo mayor. * Need to maintain a soft stretch on the back of the other leg to maintain balance in the hips. If not, injury could appear at the compressed part of lumbar area or inner thigh in longterm practice.
32 supta pashchimottanasana
supta pashchimottanasana
Intuitive History - This Asana was born from Halasana,as they looks very much the same. But if we apply correct anatomical adjustment,then the stretch & benefits are totaly different from each other. Internal Anatomical Adjustment - Holding big toes in soft Halasana,moving the tail bone out (towards the floor),the isquitibial & cough muscles will start to stretch intensely. Breath deeply & enjoy the journey.  Could be avoided if there’s an injury of the esquiotibial tendon.
03 uthita parivrita trikonasana
uthita parivrita trikonasana
Intuitive History: The oblicuo muscle becomes lazy and tight by sitting too much or by a slow digestion in the colon. Then the hip muscles become contracted & it increases sciatic nerve irritation.This posture was born with its processed postures to stretch intensively the legs, hips & sides of the abdominals to create enough flexibility & to create a better flow of sciatic nerve to avoid inflammation. Anatomy - Main muscle is medium hip muscle & then the stretch continues on to the Obliquo. hip flexibility is related to the back of the legs, BĂceps femoralis & calf muscles). Basically its a sciatic reginal stretch & a strong twist of the lumbar spine.
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Do not practice this while suffering from sciatic nerve inflammation or do it in guidance of the expert on anatomical Yoga. Â Do not push if you feel burning sensation in the stretch on the inner tendon right behind your isquionic hip bone
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Benefits - Helps to maintain the sciatic nerve flow. Brings a lot of hip-muscle flexibility
Intuitive history - This Asana was born to extend & elongate the spinal vertebraes, similar extention dogs do every morning & every few hours to maintain their spine flexible & Healthy. Internal  Anatomical adjustment - when we bring our hand on the floor & legs back by lifting our pelvis upward our spinal vertebraes start extending. If we stretch our knees then the biceps femoralis & esquiotibial muscles start stretching, if we place our heels on the ground, our calf muscels start streching intensely. we have to put less weight on the arms & shoulders by streching redondo mayor & triceps to maintain them with outer rotation,otherwise strain can develop in the cervicals in the future & can give pain in the shoulders & the neck.  If we apply both muscles correctly we can even extend the spine to its extremes & never have spinal problem. posture is the best posture to do any time of the day but just *BeThis aware of you shoulder / cervical tension while doing it
adhomukha swanasana
privrita ardha padmasana
Intuitive History - This posture was born while investigating correct anatomical adjustment for the Padmasana (Lotus Posture). Inner anatomical adjustment - When we bring our foot & ankle on top of the thigh & we press our heal on top of the thigh outward, we actually start stretching our medium hip muscle with outer rotation in the same femur hip bone.Then if we twist our thorax a bit, we start feeling a gentle stretch on our obliquo muscle. by placing the arm on the back we start stretching our pectoral chest muscles. With all that twist, we also stretch our calf muscles & biceps femorals muscles of the same leg. any pain in the knee while in lotus then release the pos*ture,if there’s don’t force the knee pain on the wrist is very much normal, it will disappear * feeling within a few daily practices but if it continues then do few warming up exercises of the wrist & arms first before lifting.
yogadandasana
Intuitive History - this Asana could born after the Akarna Dhanurasana. It’s one of the most advanced postures for hip flexibility. It seems very difficult but if we find the correct angle on hip joint with exact body weight on it, then it feels very comfortable holding the posture. Internal Anatomical Adjustment 1-when we bring the foot close to our chest, there is a soft outer femur hip rotation . Which is good enough for beginners to stretch the tightness of the hip muscles. 2-With a regular practice if we try to put our foot slowly under arm pit & put our body weight on that foot, the same femur hip rotates extremely outward & stretches extremely group of hip muscles with small abductor. If there is painfull feeling on the knee joint, take it easy, do not force to enter too far. By time hip will become flexible & the efort will go to the hip not to the knee.
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Historical intention- This asana was born from Setubandhasana & Supta vajrasana. After 17 years with an old injury, It was a deep adjustment to my own pelvichip area to stretch & stimulate deep, inner tissues of the Pelvic-hip area Inner Anatomical adjustment 1-From Setubandhasana, placing our feet & toes curved on the floor we engage our feet muscles so that calf muscles start to strech. 2-Bringing the knees on the ground the cuadriceps Muscles start to stretch intensely. 3-By curving the lumbar spine the psoas Muscle streches . 4-& as we bring our elbows backward, the redondo mayor & triceps stretch to avoid cervical compression. It is a complete spinal extention.
upendra vajrasana
dhanurasana
Intuitive History - Pull your self up as a bow string. Our arms behave like the bow string & thorax & legs like the main bow structure.This asana could be born from the need to stretch the chest & arms. It’s a very practical posture for the people who have to lift lots of weight on their arms or holding weight for a long time. Like newly became parents, who have to lift their baby for a long time on their arms. Arms & chest slowly form tightness & knots. This could heal the tightness & circulate oxygen & other nutrients in the chest muscles & front arm muscles. Internal Anatomical Adjustment 1-As we hold our ankles with our palms, forhead on the ground & push our tibial bones backwards, the biceps & pectoral muscles start to stretch intensely. 2- The chest lifts up from the floor & creates stretch in the chest & diaphragm muscles .