tag:blogger.com,1999:blog-4312247198139313019.post6311218374625593414..comments2023-11-16T03:55:11.444-05:00Comments on The Daily Bandha: Connect Your Cuff to Your Core in Forearm Plank Unknownnoreply@blogger.comBlogger31125tag:blogger.com,1999:blog-4312247198139313019.post-24294857073834861602018-02-07T14:53:43.954-05:002018-02-07T14:53:43.954-05:00Thank you Ray for all you do! I will use your inst...Thank you Ray for all you do! I will use your instructions in class as i walk around checking alignment. You have actually made it much clearer for me to teach Forearm Plank. A question: In the 1st ilistration, would i be able to cue that this is like a gentle pelvic tilt? Patricia in Roanoke VAPatricia in Roanoke VAhttps://www.blogger.com/profile/07288635957303253100noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-1893204454589928852018-02-05T12:42:07.988-05:002018-02-05T12:42:07.988-05:00Your posts always come right on time for my classe...Your posts always come right on time for my classes as a yogini and yoga teacher. Thank you!<br />My question is if it would ok to do this cues in steps, starting with the knees on the floor. After getting the shoulders and forearms cues, lifting the knees from the floor and finish putting all cues together.<br />Thank youAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-82888982335177729042017-06-08T02:53:21.145-04:002017-06-08T02:53:21.145-04:00I Love and enjoy these posts, why not make them sh...I Love and enjoy these posts, why not make them shorter and more often, as this will introduce more people to your great and subtle work with yoga, by the way i have most of your books purchased and on my computer. thanks for your detailed work it helps so very much.<br />Aum.https://www.blogger.com/profile/00943088270445753775noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-5863528452589991622017-01-22T19:26:58.452-05:002017-01-22T19:26:58.452-05:00I am hoping you will answer this post, as I see fr...I am hoping you will answer this post, as I see from above that you very rarely respond. I agree with most that the 'windshield wiper' analogy is difficult. Possibly you could explain in another way, very lay person oriented. Secondly, I also have been trained to not pull the scapula toward the spine, or to pull them towards the butt, nor to tuck the butt but to keep the pelvis in neutral, move the femurs into the pelvis, lengthen the lower leg to the feet, exnternally rotate upper arm bone, and, bears repeating, keep the scapular wide and moving into the body to engage pectoralis minor. Your instructions are totally the opposite. I am confused. And to boot, to access the article you reference I would need to join The Journal of Strength and Conditioning at a cost of several hundred dollars. Thanks for helping us understand your intention and direction. Misunderstanding can lead to harm.Longdogmomhttps://www.blogger.com/profile/11892936063546974531noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-65128961643970364312016-12-01T17:25:11.750-05:002016-12-01T17:25:11.750-05:00As always Ray, a beacon of light! thank you and mi...As always Ray, a beacon of light! thank you and miss you - your cues make perfect sense, please keep them coming!JBhttps://www.blogger.com/profile/17797886193241264293noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-61101280147825565382016-11-15T19:02:46.561-05:002016-11-15T19:02:46.561-05:00Hi,
The windscreen wipers thing is confusing. Am I...Hi,<br />The windscreen wipers thing is confusing. Am I to consider rotating both forearms outward? I guess I have had many different cars! At the sane time I try to pull elbows towards me?<br />Many thanksAnonymoushttps://www.blogger.com/profile/14682173134748286932noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-71073843774357202912016-11-13T22:02:25.482-05:002016-11-13T22:02:25.482-05:00Hi, Ray: I find it curious that you have not pict...Hi, Ray: I find it curious that you have not pictured not described serrates anterior as it is so important for scapular upward rotation as well as sagittal plane alignment. Anonymoushttps://www.blogger.com/profile/12723092396347702390noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-60256899593889167442016-11-10T18:48:26.220-05:002016-11-10T18:48:26.220-05:00Thanks so for all of the wonderful useful informat...Thanks so for all of the wonderful useful information!jewelshttps://www.blogger.com/profile/15177903230273776133noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-21885862969547873382016-11-08T21:40:29.760-05:002016-11-08T21:40:29.760-05:00Hold as long as comfortable . Work slowly to build...Hold as long as comfortable . Work slowly to build up duration. Do wrist exercises as well. Honor your body...that is what I was taught and it made sense. I slowly learned to ease up on myself without loosing the drive to do my best.Patteeceehttps://www.blogger.com/profile/15072344072088362416noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-15042199671704524672016-11-07T08:39:10.513-05:002016-11-07T08:39:10.513-05:00Hello Ray, i am taught that i should lift up throu...Hello Ray, i am taught that i should lift up through the chest. Seperate shoulderblades and not let them sink in to eachother. And that is only there you build strength for armbalances and handstands. So you say the best way let the shoulderblades come together? What do you think about the way i been tought? Best nicklasYogahabitshttps://www.blogger.com/profile/14423077695504210211noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-35095555039204012032016-11-07T07:00:11.919-05:002016-11-07T07:00:11.919-05:00Davids link concerns a study of an isolated group....Davids link concerns a study of an isolated group. Here's a study that appears more broad. <br />https://www.ncbi.nlm.nih.gov/pubmed/24898237Unknownhttps://www.blogger.com/profile/07641353978778964903noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-84128631220569746532016-11-07T05:51:02.951-05:002016-11-07T05:51:02.951-05:00So thankful for all your info, Bhandayoga! The ic...So thankful for all your info, Bhandayoga! The icing on the cake would be recommendations for practice following total hip replacement - in particular posterior approach surgery as a result of trauma not wear & tear. Lifelong precautions recommended by consultants preclude most yoga asanas. But, hey! What do they know about yoga??? Ray???Anniehttps://www.blogger.com/profile/14598862828003360610noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-34650748788800352412016-11-06T20:15:57.011-05:002016-11-06T20:15:57.011-05:00The same bit confused me too. I get the windscree...The same bit confused me too. I get the windscreen wipers bit, but your follow up explanation... "try to rotate [your forearms] inward, while at the same time resisting and trying to rotate them outward" ...doesn't really clarify it – sounds like I'm supposed to try to rotate them simultaneously in and out. It's akin to telling someone to sit down and stand up at the same time (?)Kiwigresthttps://www.blogger.com/profile/08508770743081764628noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-80921384529444078772016-11-06T20:04:04.032-05:002016-11-06T20:04:04.032-05:00On the other hand, the use of the body as weight b...On the other hand, the use of the body as weight brings gravity into play, as we need movement and weight on our body from gravity to support healthy osteogenesis, the growth of new bone cells and tissues.James Lovette-Blackhttp://brightwellness.netnoreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-50128545482845624242016-11-05T13:33:47.612-04:002016-11-05T13:33:47.612-04:00When I do plank, my wrists are actually angled abo...When I do plank, my wrists are actually angled above the ground a bit so there is no way that I put weight or force on them. I too would like to know how long to hold plank for. Lakemomhttps://www.blogger.com/profile/17914631056027862928noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-77951616280533374712016-11-05T12:25:52.290-04:002016-11-05T12:25:52.290-04:00So how do you handle it if you've had rotator ...So how do you handle it if you've had rotator cuff surgery? Do you still put that much into it, or do you have to do other work to strengthen the rotator cuff before you attempt this?Unknownhttps://www.blogger.com/profile/12041741219212599250noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-87853511562940716672016-10-26T10:44:15.931-04:002016-10-26T10:44:15.931-04:00My shoulders burn out before my core. Is this beca...My shoulders burn out before my core. Is this because my shoulders need to strengthen?<br /><br /> I'm careful to stack shoulders over elbows, tucking tailbone, pulling fist together and elbows out (windshield wiper), pulling toes forward and elbows back, glutes engaged. I'm trying to "round" my scapula, "like an ice cream scoop from my chest, because I was told to do that in PT, also echoed by some very good yoga teachers (at least my interpretation of their suggestions).<br /><br />I've had atrophied T3s in my recent history (treated summer 2015) hence the PT of planks. SCMhttps://www.blogger.com/profile/01102639789824695071noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-80541843227363060952016-07-20T03:54:51.713-04:002016-07-20T03:54:51.713-04:00Thanks for all the usefull info and pictures. Just...Thanks for all the usefull info and pictures. Just a little question how long the Hard Plank pose should be keep in order to be efficient for the core strenghening, I mean 10 breaths or 5 minutes and do we have to repeat it several times? thanks valeriaAnonymoushttps://www.blogger.com/profile/05560596454077662896noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-48585367260702646942016-07-20T03:52:26.577-04:002016-07-20T03:52:26.577-04:00Thanks for usefull explanation and pictures, just ...Thanks for usefull explanation and pictures, just a little question: how long should we stay in the asana in order to become efficient for our core streghening? Thanks <br />ValeriaAnonymoushttps://www.blogger.com/profile/05560596454077662896noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-50776264389697963282016-05-06T12:02:01.708-04:002016-05-06T12:02:01.708-04:00Hi Nancy,
Thanks for stopping by. If you imagine y...Hi Nancy,<br />Thanks for stopping by. If you imagine your forearms on the mat to be like windshield wipers, with the pivot or base at the elbows, then try to rotate them inward, while at the same time resisting and trying to rotate them outward. Your arms won't move, but you should feel increased stability in your shoulders. Try it a few times to get it--it takes a bit of practice. Ray rayhttps://www.blogger.com/profile/04616253855622556472noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-62652367309099568272016-05-06T10:40:47.341-04:002016-05-06T10:40:47.341-04:00" Then press your forearms into the mat and g..." Then press your forearms into the mat and gently attempt to internally rotate the shoulders. Your forearms are fixed on the mat and don’t actually move. Next, co-contract the external rotators of your shoulders by attempting to externally rotate them."<br />These instructions leave me completely confused. <br />Could you please try another way of explaining these actions? Anonymoushttps://www.blogger.com/profile/15521851278399700542noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-13312504664274988632016-04-11T21:18:20.094-04:002016-04-11T21:18:20.094-04:00I can't speak for Ray Long, but my understandi...I can't speak for Ray Long, but my understanding his "internally" rotating the shoulders would involve elbows trying to drag apart from each other (against mat resistance, without actually moving)... squeezing shoulder blades together would be an external rotation...Anonymoushttps://www.blogger.com/profile/06862422716360448262noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-75117396125129381872016-04-08T09:54:40.383-04:002016-04-08T09:54:40.383-04:00A cue my teacher uses is, draw your shoulder blade...A cue my teacher uses is, draw your shoulder blades down toward your waist, which creates space between the ears and shoulders, rather than squeezing the rhomboids together. I don't know if that's what he is implying here (I have very limited anatomy knowledge) but I hope it helps the visualisation.<br />Anonymoushttps://www.blogger.com/profile/02666400717100158228noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-72915042003120279362016-04-07T17:42:49.351-04:002016-04-07T17:42:49.351-04:00Excellent info, coherently presented. The illustra...Excellent info, coherently presented. The illustrations are fantastic! Thank you, once again!!Katehttps://www.blogger.com/profile/11467968642126447569noreply@blogger.comtag:blogger.com,1999:blog-4312247198139313019.post-36953835045194272852016-04-07T17:31:45.661-04:002016-04-07T17:31:45.661-04:00I believe there are conflicting opinions on Vaidy&...I believe there are conflicting opinions on Vaidy's statement. In fact, here is an article citing the opposite...https://www.sciencedaily.com/releases/2009/04/090416102302.htmAnonymousnoreply@blogger.com