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Anatomy for Vinyasa Flow and Standing Poses: Yoga Mat Companion 1
The Mat Companion series is designed to assist you in understanding
the functional anatomy of yoga. Although all yoga poses are interrelated, for learning purposes we have subdivided them into categories according to their general form. This first book of the series shows how to combine Western scientific knowedge with the practice of Vinyasa Flow and the standing poses. In Vinyasa we repeat a foundational series of postures that encircle individual asanas from the other pose categories. This vigorous and aerobic practice combines breathing and body movement to produce heat, warming up the muscles, tendons, and ligaments and generating a detoxifying sweat. Practicing Vinyasa in a heated room enhances these effects. In the first part of this book, we discuss the practical application of Western science to Vinyasa Flow.
Following the Vinyasa portion of the book are the standing poses. Learning Hatha Yoga begins with these fundamental postures, which stretch and strengthen the muscles of the lower extremities and open the hips and pelvis. As a result of this practice, activities of daily living, such as standing and walking, feel comfortable and easy. Working the muscles and joints of the lower extremities also stimulates the nerve centers that supply this region, increasing electrical activity in the lumbosacral plexus. This increased electrical activity in turn illuminates the first and second chakras of the subtle body, aiding to remove energetic blockages that develop throughout our lifetime. It is this combination of biomechanical, physiological, and energetic processes that differentiate yoga from other forms of physical activity.
the functional anatomy of yoga. Although all yoga poses are interrelated, for learning purposes we have subdivided them into categories according to their general form. This first book of the series shows how to combine Western scientific knowedge with the practice of Vinyasa Flow and the standing poses. In Vinyasa we repeat a foundational series of postures that encircle individual asanas from the other pose categories. This vigorous and aerobic practice combines breathing and body movement to produce heat, warming up the muscles, tendons, and ligaments and generating a detoxifying sweat. Practicing Vinyasa in a heated room enhances these effects. In the first part of this book, we discuss the practical application of Western science to Vinyasa Flow.
Following the Vinyasa portion of the book are the standing poses. Learning Hatha Yoga begins with these fundamental postures, which stretch and strengthen the muscles of the lower extremities and open the hips and pelvis. As a result of this practice, activities of daily living, such as standing and walking, feel comfortable and easy. Working the muscles and joints of the lower extremities also stimulates the nerve centers that supply this region, increasing electrical activity in the lumbosacral plexus. This increased electrical activity in turn illuminates the first and second chakras of the subtle body, aiding to remove energetic blockages that develop throughout our lifetime. It is this combination of biomechanical, physiological, and energetic processes that differentiate yoga from other forms of physical activity.
477 pages, Kindle Edition
First published January 1, 1900
167 people are currently reading
464 people want to read
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Displaying 1 - 16 of 16 reviews
July 11, 2017
Great book that deserves full credit but I did have to read it twice. This book is full of awesome technical details and is amazingly illuatrated. The technical details are great if you understand them. I'm not casually familiar with the given name for every muscle in the body unfortunately. However, once through the first time, the book is much easier to read the second. This has been a great resource in my yoga practice, which has greatly improved. I will be purchasing the subsequent volumes in this collection.
March 26, 2014
I am a yoga teacher and found all of Ray Long's anatomy books extremely helpful! Great pictures along with details on every part of the body involved in poses.
October 4, 2025
Top Reasons Bamboo Yoga Mats Are Worth the Investment
When it comes to choosing the right yoga mat, there’s no shortage of options—rubber, cork, PVC, and even cotton. Yet in recent years, bamboo yoga mats have been gaining traction among both beginners and advanced yogis. Their blend of sustainability, comfort, and durability makes them stand out from the rest. Let’s break down why they’re worth the investment.
Durability That Outlasts Standard Mats
Bamboo fibers are naturally strong, meaning mats made with bamboo tend to resist wear and tear much better than cheaper synthetic mats. If you practice several times a week, this durability helps save money in the long run.
Eco-Friendly and Sustainable
Bamboo grows incredibly fast, requires minimal water, and doesn’t need harsh chemicals to thrive. That makes bamboo mat benefits one of the most environmentally responsible yoga gear choices.
Natural Comfort and Grip
The textured surface of bamboo mats provides a secure grip, even during sweat-heavy practices like hot yoga. Plus, the material remains smooth underfoot without the sticky feel that some synthetic mats can leave behind.
Health and Hygiene
One of the most overlooked bamboo mat benefits is its natural resistance to bacteria and odor. Unlike some mats that trap sweat and require constant deep cleaning, bamboo mats are easier to maintain and stay fresh longer.
Supporting Mindful Practice
Beyond function, bamboo’s natural aesthetic and grounding feel contribute to a more mindful yoga experience. Practicing on a mat made from natural materials can deepen your connection with the earth, aligning beautifully with the philosophy of yoga itself.
Conclusion
Bamboo yoga mats are more than just a trendy choice—they combine performance, sustainability, and wellness in a way that few other mats can. For yogis who want durability without sacrificing eco-conscious values, they’re a smart investment.
When it comes to choosing the right yoga mat, there’s no shortage of options—rubber, cork, PVC, and even cotton. Yet in recent years, bamboo yoga mats have been gaining traction among both beginners and advanced yogis. Their blend of sustainability, comfort, and durability makes them stand out from the rest. Let’s break down why they’re worth the investment.
Durability That Outlasts Standard Mats
Bamboo fibers are naturally strong, meaning mats made with bamboo tend to resist wear and tear much better than cheaper synthetic mats. If you practice several times a week, this durability helps save money in the long run.
Eco-Friendly and Sustainable
Bamboo grows incredibly fast, requires minimal water, and doesn’t need harsh chemicals to thrive. That makes bamboo mat benefits one of the most environmentally responsible yoga gear choices.
Natural Comfort and Grip
The textured surface of bamboo mats provides a secure grip, even during sweat-heavy practices like hot yoga. Plus, the material remains smooth underfoot without the sticky feel that some synthetic mats can leave behind.
Health and Hygiene
One of the most overlooked bamboo mat benefits is its natural resistance to bacteria and odor. Unlike some mats that trap sweat and require constant deep cleaning, bamboo mats are easier to maintain and stay fresh longer.
Supporting Mindful Practice
Beyond function, bamboo’s natural aesthetic and grounding feel contribute to a more mindful yoga experience. Practicing on a mat made from natural materials can deepen your connection with the earth, aligning beautifully with the philosophy of yoga itself.
Conclusion
Bamboo yoga mats are more than just a trendy choice—they combine performance, sustainability, and wellness in a way that few other mats can. For yogis who want durability without sacrificing eco-conscious values, they’re a smart investment.
January 25, 2021
Beautiful illustrations of bones, muscle groups and the interactions between muscles (illustration by Chris Mcivor). Hatha practitioner Ray Long describes the active and passive muscles for seemingly "hundreds" of poses, (I don't know how many yoga poses there are but it feels like an infinite number, right?). This book is designed to be a "mat companion", reflecting your work through the book on the mat. He mentions the chakra systems and their corresponding muscles groups to give branches of expansion to the practitioner. A wonderful book for anyone who takes yoga seriously. A great resource for anyone interested figure drawing.
October 4, 2017
I really enjoy this book as a resource. Though I’ve had it for several years I finally decided to read through it cover to cover. We have to have a pretty good working Carrie Laird and knowledge of anatomy to follow what he’s talking about. If you do it’s a little bit easier to follow as far as reading through it. You can practice his suggestions with out as much knowledge but a dry read requires knowing what he’s saying.
I would recommend knowing 50 or so basic muscles before starting to read it.
I would recommend knowing 50 or so basic muscles before starting to read it.
February 5, 2025
A must have!
I am learning how different muscle group work to support the joints that facilitate each pose. Knowledge is power but practice denotes wisdom. I am armed with information that supports an integral part of my fitness journey. Yoga is gentle yet powerful. What I love about yoga is it gives me a healthy respect for my physical limitations. Grateful for this book. I treasure it along with the other 3 digital purchases in this set. It was an excellent price. A well worth investment.
I am learning how different muscle group work to support the joints that facilitate each pose. Knowledge is power but practice denotes wisdom. I am armed with information that supports an integral part of my fitness journey. Yoga is gentle yet powerful. What I love about yoga is it gives me a healthy respect for my physical limitations. Grateful for this book. I treasure it along with the other 3 digital purchases in this set. It was an excellent price. A well worth investment.
August 14, 2018
Hat man so ein Buch jemals zu Ende gelesen?
Ein Stück weit schon, weil vieles sich wiederholt.
Aber es lohnt sich immer wieder darin zu lesen.
Anfangs für die eigene Praxis. Sobald man lehrt immer wieder und wieder.
Die Menschen kommen mit so vielen immer ähnlichen Vorgeschichten, Beschwerden und so unterschiedlichen Vorangehensweisen.
Das Buch hilft auch im Unterricht. Für einen selbst. Durch die guten Bilder auch zur Verdeutlichung für jeden. Danke :)
Ein Stück weit schon, weil vieles sich wiederholt.
Aber es lohnt sich immer wieder darin zu lesen.
Anfangs für die eigene Praxis. Sobald man lehrt immer wieder und wieder.
Die Menschen kommen mit so vielen immer ähnlichen Vorgeschichten, Beschwerden und so unterschiedlichen Vorangehensweisen.
Das Buch hilft auch im Unterricht. Für einen selbst. Durch die guten Bilder auch zur Verdeutlichung für jeden. Danke :)
September 28, 2017
Excellent yoga companion. Long breaks it down easily and effortlessly. He contributed many poses to my yoga blog when I first started out and I loved working with him. He's as easy to work with in person as his books are helpful. I love the other Yoga Mat Companion books as well.
June 18, 2019
Great reference guide
Very good guide with explanations of asanas, muscles/articulations involved and cues to improve/deepen the position. A great reference guide to return once in a while.
Very good guide with explanations of asanas, muscles/articulations involved and cues to improve/deepen the position. A great reference guide to return once in a while.
January 3, 2024
This was very in-depth and not what I was looking for. It didn't feel like a beginner or introductory book. It has a lot of anatomy that I'm sure will be more helpful once I've learned to do the actual movements.
Read
December 27, 2013Basically the same review as the others in this series. Really excellent illustrations, helpful cues, and useful references.
August 1, 2012
I love yoga and I am a science nerd, these books are great.
January 23, 2013
Awesome book that I wish had been required for yoga teacher training. Concepts are easier to understand with these beautiful pictures.
January 31, 2014
Love this book! As a massage therapist, I have a sense of functional anatomy, but this book puts it all into perspective. Nice, clear illustrations and informative content.
February 11, 2015
A good book I'm sure, just not a good fit for me. I couldn't get into the technical terminology, but I can see the benefit in learning this.
November 10, 2015
Loved this book. It helped in enhancing my yoga practice. Now, I'm more aware of what my body is supposed to do in terms of which muscles to contract and how to adjust alignment.
Displaying 1 - 16 of 16 reviews