The Key Poses of Hatha Yoga: Your Guide to Functional Anatomy in Yoga

Scientific Keys #2

by Ray Long, Chris Macivor (Illustrator)

This is the second volume in the Scientific Keys Series from Bandha Yoga. The Key Poses of Hatha Yoga by Ray Long MD FRCSC is a learning tool for fully understanding the muscular anatomy of Hatha Yoga and integrating this knowledge with experience of the poses. Synergistic muscles that contract during a posture are clearly shown in varying shades of blue based on how strong their action is during the pose. Antagonistic muscles which relax during the posture are shown in varying shades of red. In the text Dr. Long suggests we use a particular muscle as a focus during practice so that naming it and feeling its action become integrated in our consciousness.
Fifty-five poses are illustrated and described in this way with numerous insets detailing important aspects of the musculoskeletal system in the poses. Also included are sections on the biomechanics of stretching, physiology of stretching and muscle awakening. In all there are over 400 stunning full color illustrataions of the science of yoga with detailed explanations. This book is spiral bound for ease of study and use during practice. It is a fantastic resource for any serious yoga student.

Ray Long, MD FRCSC, is a board-certified orthopedic surgeon and the founder of Bandha Yoga. He graduated from The University of Michigan Medical School with postgraduate training at Cornell University, McGill University, The University of Montreal, and Florida Orthopedic Institute.

Genres: Reference, Health, Nonfiction, Spirituality, Textbooks, Fitness, Self Help

214 pages, Spiral-bound

First published February 15, 2008

Reviews

[Nancy · Rating 5 out of 5]

Amazing drawings of the muscular action during asanas.

[Morgan · Rating 3 out of 5]

I took a workshop with these guys. Ray's an ex-football player/orthopedic surgeon who studied yoga with B. K. S. Iyengar. Chris has a background in video game design and his illustration for the book are all derived from 360 degree 3D simulated projection of the human body in various asanas. In the workshop, Ray talks about what various muscles are doing in each pose while Chris revolves his animated skeletons around on the screen, making groups of muscles appear and disappear with the click of his mouse. The book tries to capture the thoroughness of their workshop but can't quite do it because their workshop is SO thorough with the added advantage of anyone being able to ask a question, leading to Ray's in-depth explanation and his cuing Chris to pull up other skeletons in other poses, showing other muscles stretching and contracting. The book also falls short in detailing what muscles are doing what in each pose, but these muscles aren't labeled—they're just colored red or blue to distinguish them. Other than that, it's a pretty good book that offers an intricate interface between eastern and western healing practices. An interesting read fir someone looking to go deeper into the physiology of yoga.

[Joanne McKinnon · Rating 5 out of 5]

Deeper understanding

As a deaf person, yoga classes have always been out of my reach. I needed more detailed instructions so I wouldn’t hurt myself. Now, I can truly enjoy yoga.

[Crystal · Rating 3 out of 5]

This is a great resource for becoming familiar with activating/synergizing muscles in specific yoga poses. The visuals were just stunning, especially that for the Savasana section. I found it was lacking in labeling the specific active muscles in the diagrams, though. I am knowledgeable of most of the muscles described throughout the guide, but I'm sure it is overwhelming for some people reading to try to figure out exactly which muscle the author is describing in the text. I know there was an appendix going over all the different bones and muscles, but I think it would have benefited to at least label some of the major players within the text.

[Eleanor · Rating 5 out of 5]

Great for Yoga Teachers

I bought this for a CPD course I am doing at the moment. It is a great companion to the other book in the series (the key muscles of yoga) as a reference. Lots of anatomical terms and Latin names but with the diagrams this information becomes more easy to process.

I bought on kindle, and read it on my iPad where the images were still great. However I probably wouldn’t read on a normal kindle.

[Adil Farooki · Rating 5 out of 5]

Excellent

Illustrations best part. Explains why and what of yoga poses. Very healing art and science of body and mind. Thanks

[Maya U · Rating 4 out of 5]

We used this book for my Yoga Anatomy class years back. SO THOROUGH! I loved this book.

[Yogijourneypath · Rating 5 out of 5]

A must read for any yoga teacher or fellow student

[SoultrySunshine · Rating 5 out of 5]

Very helpful in the study of yoga asanas!

[Nadi Romashkina · Rating 5 out of 5]

Great book to see yoga from a new perspective.
To see how wise it is.
I've learnt how to stretch muscles by science.

[Samiel · Rating 5 out of 5]

4.5*

[Marina]

good for future reference

[Billie Brown · Rating 1 out of 5]

Fix the pictures of the poses so tat they fill the screen or at least half of the screen.

[Tina · Rating 4 out of 5]

I would have chosen red for muscle activation and blue for those that are relaxed.

That's all my critique.

[Charles · Rating 4 out of 5]

Like so many yoga books, this one will remain a constant reference text, with its companion book.

[Geoff · Rating 4 out of 5]

This is an excellent reference with some amazing diagrams of the human anatomy. A lot of the basic (and some not so basic) poses are covered. Each diagram also has a brief description of the major muscles that are involved in the pose. This really is a fantastic and eye-opening book, and there is only one reason that it doesn't get five stars. It is because most of descriptions contain only the names of the muscles, and the muscles in the diagrams are not labelled. The muscles do get labelled in the appendix, but it would have been nice if every diagram was done this way. So unless you already know all the names of the muscles, then you get lost flipping back and forth to the appendix which can get tedious. Other than that one small issue, it is a great book.

[Dasha · Rating 3 out of 5]

I think this is a great book in terms of what muscles are used in each asana, and it is useful both to students and teachers of yoga. In my opinion, the illustrations are too idealistic and there should be a note somewhere to say these demonstrate a perfect body and it is always good to modify where needed. Also, the book shows some very advanced asanas that I almost never teach or practice, and lacks some more common ones that I wish were in there.

[Kadkoca]

thank you

[Amanda · Rating 5 out of 5]

Great book with excellent illustrations and concise descriptions. Important tool for yoga instructors.

[Connie · Rating 5 out of 5]

Really helpful yoga anatomy book (or anatomy book in general using yoga as a guide). Exceptional illustrations and very helpful cues to help feel various muscles and work on alignment.

[Greta Fisher · Rating 4 out of 5]

Great for people who are curious about what muscle groups are being are being stretched and strengthened during different exercises. The illustrations are excellent!

[Jenny · Rating 5 out of 5]

useful - a lot of information in a concise manner

[John Hawkins · Rating 4 out of 5]

Nice visuals help a liberal arts yoga teacher learn about anatomy.

[Lisa Houlihan]

Ah, a yoga book absent any woo-woo. Anatomy is not faith-based.

[Nex Juice · Rating 4 out of 5]

I wouldn't define these poses as the "key" poses of yoga - but it was definitely helpful to learn the key muscles!