Quotes from Ray Long

If you have difficulty reaching your goal, keep the goal, but change your strategy.

Moving through the postures stimulates the release of neurotransmitters called endorphins. These molecules interact with the same receptors in the brain as pain medications such as morphine, producing a sense of well-being and comfort.

In facilitated stretching, we intentionally contract the muscle we are stretching. This increases firing of the Golgi tendon organ and augments the relaxation response. The response peaks at about two to three seconds after we stop contracting the target muscle, during which time we can take advantage of the "slack" that has been created and lengthen the muscle. The

The Golgi tendon organ detects increases in tension in the region and relays this information to the spinal cord, which then inhibits the muscle from contracting.

The muscle spindle reflex arc tapers off if you hold a stretch for a minute or so. It also diminishes if you contract its antagonist muscle. You can accelerate the acclimatization of the muscle spindle by backing off slightly from a deep stretch for three or four breaths. The muscle spindle will decrease its firing just as if you had held the stretch for a minute. You can then engage the antagonist muscles to go deeper into the pose.

Use Garudasana arms as well as the chair stretch illustrated below to prepare the shoulders. Work toward doing the pose without props. Walk one foot forward to shift the weight and center of gravity over the shoulders and forearms. Then

Tight internal rotators cause the hands to slide inward. Counter this tendency by preparing the shoulders with stretches such as Gomukhasana and Garudasana arms prior to taking the pose. Remember that the shoulder is actually a combination of several joints. Use this knowledge to strategize how to obtain the optimal position of the pose. For example, protract the shoulder blades (move them away from the midline of the spine) to allow the elbows to adduct, or move inward. Protracting