Yoga & Anatomy

Arm-supported poses and inverted poses Following on from Ray Long’s successful books, *Yoga Anatomy 3D: The Key Muscles* and *Yoga Anatomy 3D: The Poses*, there are now four further volumes dedicated to all asanas. The volumes cover all styles of yoga and are designed as a modular series. Each volume focuses on a group of asanas. The core principle in each volume describes the biomechanical and physiological principles and their application in the postures. The individual postures are then illustrated using colour, three-dimensional diagrams of the skeleton and the key muscles, ligaments and tendons, and are further explained in a list of movements and muscles. Volume I covers Vinyasa Flow (a dynamic style of yoga) and standing postures. Volume II focuses on hip openers and forward bends. Volume III covers backbends and twists, and Volume IV focuses on arm-supported poses and inverted poses. This series of books will become an indispensable companion for beginners and experts alike.

The volumes cover a range of yoga styles and are based on a modular system. Each volume focuses on a group of asanas. The basic principle in each volume describes the biomechanical and physiological principles and their application in the postures. The individual postures are then illustrated using colour, three-dimensional diagrams of the skeleton and the key muscles, ligaments and tendons, and are further explained in a list of movements and muscles.  Volume I covers Vinyasa Flow (a dynamic style of yoga) and standing poses. Volume II explores hip openers and forward bends. Volume III covers backbends and twists, whilst Volume IV focuses on arm-supported poses and inversions. This series of books will become an indispensable companion for beginners and experts alike.

Exercises to relieve discomfort and promote an easy birth Yoga is a beneficial form of exercise for pregnant women, which strengthens, relaxes and gently prepares the body for childbirth. This comprehensive handbook presents seventy tried-and-tested asanas that are particularly suitable for this purpose, and also offers breathing exercises to prepare for childbirth, exercises for couples and classic Indian mudras. Using numerous photographs of the author taken during her own pregnancy, the individual asanas and their variations for each trimester are presented. At the same time, their respective beneficial effects, anatomical details, as well as warning signs and possible remedies are explained. Furthermore, this book offers specific exercise sequences for each trimester and strategies for tackling the most common pregnancy discomforts. The programme is complemented by effective postnatal yoga and exercises with the baby for the first year after birth. About the author: Katharina Rainer-Trawöger studied Indian art and culture at the University of Vienna. She is a qualified holistic art therapist specialising in dance and painting, and completed a classical yoga training course in India in the tradition of the Indian physician Swami Sivananda. For many years, she has been leading yoga training courses in the areas of pregnancy yoga, mum-and-baby yoga, children’s yoga and classical Indian Hatha yoga. As a yoga teacher and director of the Freiraum Institute in Vienna – Austria’s largest provider of prenatal yoga and mum-and-baby yoga – she has already supported over 2,000 pregnant women during this special time. She has been certified as an “Experienced Yoga Teacher” by the international Yoga Alliance. She lives in Vienna with her husband and their two daughters.Read an extract

The Anatomy of Stretching Greater Flexibility Through Proper Stretching (Book) Optimal pre-stretching of the muscles is essential for effective training and injury prevention Stretching exercises maintain flexibility, prevent injuries and also play an important role as a therapeutic measure in physiotherapy and sports medicine. At the same time, stretching is a fitness discipline in its own right and must be learnt from the ground up. In this book, sports medicine specialist and stretching expert Brad Walker combines the anatomical principles of stretching with 114 practical stretching exercises for all the body’s major muscle groups. Detailed illustrations take us inside the body and show which muscles are involved in each exercise. Readers will also learn which sports or injuries a particular stretch is particularly suitable for, and what they must bear in mind when performing the exercises. The author: Brad Walker, born in 1971, is an internationally recognised expert in stretching and sports medicine and the owner of The Stretching Institute™, a company that develops and distributes teaching and learning materials for the prevention and rehabilitation of sports injuries. He studied medicine at the University of New England, Australia, and subsequently specialised in sports science. Today, he works closely with professional athletes and lectures on injury prevention. Brad Walker’s website, TheStretchingHandbook.com, receives over a million visits a year, making it the most visited information site on stretching, flexibility and injury prevention. Brad Walker lives with his wife and two sons in Queensland, Australia.

Learning and Understanding Bodyweight Training With ‘Fit Without Equipment’, bestselling author Mark Lauren has developed the most successful fitness concept of our time and sparked a huge global trend: equipment-free bodyweight training. In this fully illustrated handbook, the author presents over 100 exercises and numerous exercise variations, featuring colour anatomical illustrations and detailed step-by-step instructions. Divided into the muscle groups chest and shoulders, biceps and forearms, glutes, legs and core, the exercises cover all areas of the body and form the ideal basis for a comprehensive full-body workout. This makes it easy to follow the bodyweight training programme and tailor it to be even more targeted and effective. About the author: Mark Lauren is a certified sports instructor with the US Army and, in this role, has prepared over 700 elite soldiers for their deployment on special operations. He is constantly on the move and lives wherever he is needed as a trainer and instructor. In his spare time, he trains in triathlon and Muay Thai. He competes at a professional level in Thai boxing. His book *Fit ohne Geräte* was one of the best-selling German fitness books in 2011.

The best exercise routines for strength, flexibility and relaxation Yoga not only enhances general well-being, but is also an excellent form of challenging exercise for a stronger and more supple body. And yoga doesn’t have to be complicated. Even short and simple exercise sequences can improve physical fitness and well-being in everyday life. From energising asanas in the morning, through relaxation and loosening exercises for the neck and shoulders, to specialised workouts for greater hip flexibility – this guide contains 50 yoga workouts lasting between 15 and 45 minutes that can easily be incorporated into your daily routine. All the exercise sequences are clearly laid out, fully illustrated and, thanks to varying levels of difficulty, suitable for both beginners and more advanced practitioners. In addition, all the exercises are described in detail once again in a separate chapter. With these workouts, you’ll improve your posture and stay fit and flexible in your everyday life. About the author Katharina Brinkmann is the founder of YOU Personal Training. As well as working as a yoga teacher and personal trainer, she also works in the clinical sector as a sports therapist. Her areas of specialism include yoga and fascia training, which she has combined extremely successfully in her books *Yoga-Fascia Training* and *Functional Training for Women*.