Bandha Yoga

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Updated: May 25, 2026 at 6:20 PM

Bandha Yoga

Books and articles by Ray Long MD Functional Anatomy of the Human Body as Applied to the Art of Hatha Yoga Scientific Keys to Unlock Your Practice www.bandhayoga.com

@BandhaYoga is a dedicated channel for books and functional with regular updates in Yoga & Meditation

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Try This - Stabilizing Your Shoulders In Downward Dog
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Warm up first a bit. Then, take Downward Dog pose. Go slowly and use gentle engagements.
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Img1 - Contract the triceps to straighten your elbows. Then, press the mound at the base of your index fingers into your mat to engage the forearm pronator muscles. Fix your palms into the mat(1) and try to drag the hands towards each other. This engages the adductor muscles of the shoulders as well as the biceps. Finally, gently roll the shoulders outward(2). This externally rotates the humerus bone and helps to bring the greater tuberosity away from the undersurface of the acromion.
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Img2 - As a final adjustment, I like to link the action of the shoulders to the lower extremities. The cue for this is to engage your lower gluteus max and adductor magnus muscles by drawing in with the up...

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Stretching the Supraspinatus Muscle
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The supraspinatus runs from the supraspinous fossa of the scapula to the greater tuberosity of the humeral head. This muscle initiates shoulder abduction and assists in stabilizing the humeral head in the glenoid (socket) of the shoulder joint. Garudasana works great to lengthen this muscle. What other poses stretch the supraspinatus? And what muscles can you engage to deepen and refine the stretch?
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Check our story for a link to learn more.
Place your answers in the comments section below…
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Website: https://www.bandhayoga.com/
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#BandhaYoga #RayLong #ChrisMacivor #dailybandha #yoga #anatomy #KeyPosesOfYoga #anatomyart #AnatomyAndPhysiology #anatomystudy #supraspinatus #anatomypractice #anatomyinmotion #anatomyartwork #...

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Rotator Cuff - Deltoid Force Couple
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A “force couple” is a biomechanical concept whereby groups of muscles work together around a joint to produce coordinated movement. The force couple between the rotator cuff and the deltoid muscle works in concert with other muscles around the scapula to produce movement of the upper arm about the shoulder.
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In this example the rotator cuff stabilizes the humeral head against the glenoid fossa (img1) which acts as a fulcrum for the deltoid(and supraspinatus) to lever the humerus into abduction to raise the arm (img2).
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During everyday movement the scapula and clavicle will rotate as well to contribute to the shoulder’s full range of movement, a process known as scapulohumeral rhythm (check our YouTube for a video showing Scapulohumeral Rhythm of the shoulder).
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Try this...
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How far to the...

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Try This! - Trikonasana
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Warm up first with a few Sun Salutations then come into Trikonasana. Engage your forward leg psoas and quadriceps and then add contraction of your rear leg gluteus maximus and quadriceps as shown here in image 1.
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The psoas creates a force that tilts the forward leg side of the pelvis (hemipelvis) forward (anteversion) while the gluteus maximus creates a retroversion force on the back leg side hemipelvis (image 2,3). This tightens the thick stout ligaments that cross the sacrum (image 4,5). You will feel how combining these opposing forces creates a stability in Trikonasana.
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How does it feel in your pose?
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Books and more: https://www.BandhaYoga.com/
Articles: https://www.DailyBandha.com/
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#BandhaYoga #RayLongMD #ChrisMacivor #dailybandha #yoga #anatomy #psoas #visual...

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Try This! - Your Foot Arch in Trikonasana
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Fundamental principles you master in one asana are portable to others. With this in mind, let’s look at the key elements for activating your foot arch in the front leg foot in Trikonasana (Triangle Pose). Here’s the cue…
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First, press the outer edge of your foot into the mat. This engages the tibialis anterior and posterior muscles of the lower leg (image 2).
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Maintain that action as you press the ball of your foot into the mat. This engages the peroneus longus and brevis muscles on the outside of your lower leg (image 3).
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Co-activating the muscles that invert (supinate) and evert (pronate) your foot creates an opposing force between these two antagonistic actions that stabilizes your ankle.
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Simultaneously these same muscles work together (as synergists) to lift your foot arch (image...

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Bandha Yoga

Apr 22, 2026, 11:04 PM

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Try This! - Your Psoas and Quads in Trikonasana
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Extend your forward leg knee by contracting the quadriceps. At the same time, press down with your torso through the arm into the hand, and onto your shin. This activates your psoas (and iliacus), tilting the pelvis over the forward leg and, by lumbopelvic rhythm, drawing the lumbar out of hyperflexion. Feel how this connection stabilizes your pelvis and lumbar and awakens the forward leg in the pose.
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In the beginning, it may be difficult to get the hang of activating your psoas. Get a feel for this by bending the knee and pressing down on the thigh through your elbow as shown in image 2.
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The principle at work here is that of muscle co-contraction. This cue co-contracts or activates two separate muscles, namely, the psoas and quadriceps of the forward leg. As a consequence, you w...

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