Practicing yoga is like passing through a series of doors, with each door revealing new possibilities in the poses. The key to unlocking the first door is understanding the joint positions. This understanding can be used to identify the muscles that create the form of the pose and those that stretch. The key to positioning the joints is engaging the correct muscles. This begins with the prime movers. Engage the prime movers and the bones will align. The key to deepening the asanas is using your understanding of physiology to lengthen the muscles that stretch in the pose. Focus on these keys and the postures will automatically fall into place and manifest the beneficial effects of yoga. These include improved flexibility, heightened awareness, a sense of well-being, and deep relaxation.
The Mat Companion series is a set of modular books. Each book focuses on a specific pose category and contains the following:
FIGURE 1 The Key Concepts show you how to apply biomechanics and physiology to your poses. Read this section first and return here often to refresh your knowledge.
FIGURE 2 The opening page for each pose illustrates the basic joint actions and positions of the body for that particular asana. Sanskrit and English names are provided for each posture. Use this page to assist you in learning the basic form of the pose and other concise details.
FIGURE 3 Use the preparatory section as a guide for how to enter the pose. If you are new to yoga or feel a bit stiff, use one of these modifications for your practice. In general the preparatory poses affect the same muscle groups as the final asana. You will benefit from the pose no matter which variation you practice.
FIGURE 4 Each pose comes with a series of steps for engaging the muscles that position the joints, concluding with a summary of the muscles that stretch. Muscles that contract are colored different shades of blue (with the prime movers deep blue), and those that stretch are red. Use the pose section to master the anatomy of any given asana.
