Thinking about starting to practice Yoga, but not sure what discipline is right for you? Ashtanga Yoga Instructor Kino MacGregor explains Ashtanga Yoga, a comprehensive healing practice that includes physical and spritual transformation.

What is Ashtanga Vinyasa Yoga?

Ashtanga Yoga Instructor Kino MacGregor shows you how to strengthen your shoulders for headstand and forearm balance, known in Sanskrit as Sirsasana and Pinchamayurasana. Keep the solid the foundation of the shoulders fully in place to support the neck!

Ashtanga Yoga: Headstand Forearm Balance

Ashtanga Yoga Instructor Kino MacGregor describes the process of learning Buja Pidasana from the Primary Series of Ashtanga Yoga. The complete movement involves jumping into the posture and full jumping back.

Ashtanga Yoga: Shoulder Pressing Pose or Bhujapidasana Posture

Ashtanga Yoga Instructor Kino MacGregor show you how to safely and effectively work Marichyasna A from the Ashtanga Yoga Primary Series.

Ashtanga Yoga: Twisting in Marichyasana A

Ashtanga Yoga Instructor Kino MacGregor shows you how to safely enter Purvottanasana with the careful use of core strength and the Bandhas. This will help you set up the techniques for backbending later!

Ashtanga Yoga: Purvottanasana

Ashtanga Yoga Instructor Kino MacGregor shows you how to safely and easily enter Setu Bandhasana.

Ashtanga Yoga: Setu Bandhasana

Ashtanga Yoga Instructor Kino MacGregor shows you an easy way to work on headstand. By breaking down this movement into simple steps, anyone can learn to balance on their head!

Ashtanga Yoga: Headstand for Beginner

Ashtanga Yoga Instructor Kino MacGregor shows you how to work on lifting up into a floating arm balance from Utkatasana and discusses the correct flow of this posture in the Ashtanga Yoga Primary Series.

Ashtanga Yoga: Handstand from Chair Pose or Utkatasana

Ashtanga Yoga Instructor, Kino MacGregor goes over the best alignment for Triangle pose, known in Sanskrit as Trikonasana from the Standing Postures in the Ashtanga Yoga method.

Ashtanga Yoga: Triangle Pose or Utthita Trikonasana

Ashtanga Yoga Instructor Kino MacGregor breaks down the method to work on twisted extended Side Angle Posture or Parsvakonasana B.

Ashtanga Yoga: Twisted Extended Side Angle Posture or Parsvakonasana B

Ashtanga Yoga Instructor Kino MacGregor gives the functional and anatomical foundation on healthy alignment in Chaturanga Dandasana.

Ashtanga Yoga: Chaturanga Dandasana Alignment

Ashtanga Yoga Instructor Kino MacGregor discusses the technical and anatomical foundations of Marichyasana C in the Ashtanga Yoga Primary Series.

Ashtanga Yoga: Twisting for Beginners with Marichyasana C

Ashtanga Yoga Instructor Kino MacGregor breaks down how to work on Chakrasana, backwards rolling from seated position.

Ashtanga Yoga: Backwards Rolling or Chakrasana

Ashtanga Yoga Instructor Kino MacGregor shows you how to jump back from Crow Posture, or Bakasana.

Ashtanga Yoga: Jump Back from Crow Pose or Bakasana

Ashtanga Yoga Instructor Kino MacGregor shows you how to use core strength and the Bandha Poses to safely forward bend in Head to Knee Pose, or Janu Sirsasana A, from the Primary Series of Ashtanga Yoga.

Ashtanga Yoga: Core strength and Bandhas in Head to Knee Pose or Janu Sirsasana A

Ashtanga Yoga Instructor Kino MacGregor guides you through a Boat Pose, or Navasana, variation that helps develop core strength. It's not the traditional Navasana in the Ashtanga Yoga method, so if you're doing a traditional class try doing it on your own before or after the practice to help develop integrity in the core muscles. Or, if you're not an Ashtangi then add it in whenever it works!

Ashtanga Yoga: Boat pose or Navasana variation

Even if you don't do yoga, this movement helps strengthen your core and build hip flexibility. If you're trying to learn how to jump back from Bakasana, this simple exercise will help you build the muscle memory you need! Ashtanga Yoga Instructor Kino MacGregor shows you how.

Ashtanga Yoga: Core Strength and Jumping Back from Crow Pose or Bakasana

Ashtanga Yoga Instructor Kino MacGregor goes over healthy shoulder alilgnment in deep backbends and shows you to how to work on King Piegeon Pose, or Kapotasana, the great gateway posture of the challenging Intermediate Series of Ashtanga Yoga.

Ashtanga Yoga: Learning King Pigeon Pose or Kapotasana

Ashtanga Yoga Instructor Kino MacGregor shows you a great movement to teach your hips how to lift their own weight. You'll also strengthen the forearms and develop the core strength needed to powerfully lift the body with its own strength.

Ashtanga Yoga: Lift your hips in Side Plank

Ashtanga Yoga Instructor Kino MacGregor shows you Baddha Konasana, a challenging posture for many. Openness is required deep within both hip joints, but with practice and patience the body will open over time!

Ashtanga Yoga: Open hips in Baddha Konasana

Ashtanga Yoga Instructor Kino MacGregor talks you through the dynamics of movement in Tiryangmukhaipada Paschimattanasana, from the Primary Series. This inward rotation posture rarely feels stable and symmetrical, so focus on using the core of the body to ground the pelvis and work on the inner sensation rather than on the external perfection.

Ashtanga Yoga: Forward Bending in Tiryangmukhaipada Paschimattanasana

The Wheel Pose improves spinal flexibility, stretches the shoulders and chest and strengthens the arms.  Be conscious of keeping the shoulders, elbows, wrists and fingers in alignment. Ashtanga Yoga Expert Kino MacGregor shows you how to open your whole spine to facilitate deep extension.

Ashtanga Yoga: Wheel Pose or Urdhva Dhanurasana

Healthy placement and use of the shoulders is crucial to developing a strong structural foundation. Ashtanga Yoga Instructor Kino MacGregor shows you Downward Facing Dog, a great position to learn this ideal alignment and build the upper body strength needed for arm balances, inversions and healthy shoulders.

Ashtanga Yoga: Healthy shoulder alignment in Downward Facing Dog

Ashtanga Yoga Instructor Kino MacGregor describes the technical and anatomical basis of this advanced exit from Feathered Peacock Pose, or Pincha Mayurasana, that comes in the Intermediate Series of Ashtanga Yoga.

Ashtanga Yoga: Jumping Back from Feathered Peacock Pose or Pincha Mayurasana

Up Next

Ashtanga Yoga Instructor Kino MacGregor talks about the strength it takes to practice the first posture on the Ashtanga Yoga Third Series well. This posture, called Vishwamitrasana, is not easy! It's all about steadying and concentrating the mind, so stay calm, apply the technique and have faith!

Jun 16, 2014

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