Ray Long - Scientific Keys: The Key Muscles of Hatha Yoga

Patanjali, the patron saint of Yoga, said that mastery combines a balance of science and art. Knowledge of science is like the colors on an artists palette the greater the knowledge, the more colors available. The body is the canvas and the Asanas are the art we create.

Scientific Keys

Volume I

First Edition: Copyright 2005, Raymond A. Long MD, FRCSC

Second Edition: Copyright 2006, Raymond A. Long MD, FRCSC

Third Edition: Copyright 2006, Raymond A. Long MD, FRCSC

Bandha Yoga Publications LLC

All rights reserved

No part of this book may be reproduced, copied, or transmitted in any form without the express written permission of the publisher.

Visual and textual content conceived and produced by Raymond A. Long MD, FRCSC

ISBN 13: 978-1-60743-238-8

Attention: Dislclaimer

Always, in your particular case, consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. The information provided in this book, related blog, website, and other material (information) is strictly for reference purpose only. This information is not a substitute for medical advice and is not to be used in any manner for the diagnosis and/or treatment of any medical or surgical condition. If you suspect you have a medical problem, consult your physician. The information provided herein is also not to be used in any manner as a substitute for the direct guidance of a qualified yoga instructor. Always practice yoga and other exercise programs under the direct supervision and guidance of a qualified instructor. Practicing under the direct supervision and guidance of a qualified instructor can, but is not guaranteed to, help avoid injuries. Not all yoga or other exercise practices are appropriate or suited for every person. Practice yoga and other exercise programs at your own risk. The publisher, author, editor, illustrator, and distributor collectively and severally disclaim any liabilities and assume no responsibility for injuries or any other loss that may result from practicing yoga or any other exercise program. The publisher, author, editor, illustrator, and distributor collectively and severally disclaim any liabilities of loss or injury in connection with any information provided in this book, related blog, website, and/or other material. The publisher, author, editor, illustrator, and distributor all make no representations or warranties with regards to the completeness or accuracy of this book, related website, any linked websites, DVDs, or other products represented herein.

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Ray Long MD, FRCSC, is a board certified orthopedic surgeon and the founder of Bandha Yoga. Ray graduated from The University of Michigan Medical School with post-graduate training at Cornell University, McGill University, The University of Montreal, and Florida Orthopedic Institute. He has studied Hatha Yoga for over 20 years, training extensively with B.K.S. Iyengar and other of the worlds leading Yoga masters.

Chris Macivor is a digital illustrator and the visual director of Bandha Yoga. Chris is a graduate of Etobicoke School of The Arts, Sheridan College, and Seneca College. His work has spanned many genres, from TV and film to videogames and underwater videography.

The images in this book are the keys. We present each muscle in the context of its function as an agonist, antagonist, or synergist. Note the interrelated views of the muscle in each of its various representations.

Relax and study one muscle at a time. Actively apply what you have learned by visualizing the muscles as you perform the Asanas. Consciously contract and relax the muscles, as detailed in the images. This will consolidate your knowledge. Review each studied muscle, first at 24 hours and then again at 1 week. In this way, you will master the muscles and integrate them into your Yoga practice.

H uman anatomy and physiology is a vast subject, as is the art of Hatha Yoga. Nevertheless, combining knowledge from both fields is extremely beneficial to the Yoga practitioner. Athletes can improve their performance and experience fewer injuries through a basic understanding of their musculoskeletal system. Similarly, Yoga practitioners can benefit from the application of Western science to their practice development.

It is not necessary to memorize hundreds of muscles and bones to experience the benefits of applying science to Yoga. What is necessary is the functional understanding of a manageable number of key anatomic structures, in their settings, as they relate to Hatha Yoga. Knowledge of these structures can be applied immediately to optimize your practice, break through blockages, and avoid injuries.

This first volume presents key muscles in the context of Hatha Yoga. For practitioners unfamiliar with the Western scientific terminology of the body, the following section, Fundamentals, is recommended.

The following terms are used to describe where structures lie in relation to certain landmarks on the body.

These images demonstrate the terminology for identifying body locations in Yoga postures. Note that some of the terms are interchangeable. For example, an anterior structure (such as the chest) in Utkatasana is also ventral.

1) The sternum is medial to the shoulder.

2) The shoulder is lateral to the sternum.

3) The shoulder is proximal.