Inversions create a powerful way to restore energy in the body, reverse blood flow, and stabilize the core. When you begin your inversion practice, it is important to focus on stability in the shoulders and find a straight vertical line with the core strength of your body. In this Grokker Premium video, Ashtanga yoga expert Kino MacGregor will help you to explore a basic sirsasana headstand from a traditional perspective, with bent knees and straight legs, and show you how to get into and out of a tripod headstand. For more ways to elevate your practice, watch all of the videos in the Insight Yoga series.
2. How to Use Your Feet to Balance
Balance on the foot comes from using the foot like a tripod. Press into the base of the big toe, the base of the little toe and the heel. Connect the pressure downward with a lift into the pelvic floor. Avoid scrunching your toes and instead just press into the solid foundation underneath.
3. Balancing Lotus Position
A viewer from Taiwan asked me to share tips on how to get the legs through in Garba Pindasana, or Embryo in the Womb Pose. The student said that he felt like his legs were too big to get his hands through. Many people feel just like this. Check out the clip to see some tips and tricks on how find the space to wiggle your hands through in Garbha Pindasana.
4. Proper Alignment in Chair Posture
Ashtanga Yoga teacher Kino MacGregor talks about proper alignment in Utkatasana, or Chair Posture. Be careful not to pooch the lower belly out, but keep it drawn in to support the spine. Lift the spine out of the pelvis and press down into the solid foundation of the legs.
5. Bridge Building Posture
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and easily enter Setu Bandhasana, or Bridge Building Posture.
6. Hand to Big Toe Balancing Posture
Ashtanga Yoga Instructor, Kino MacGregor shows you how to build solid foundation in Utthita Hasta Padangusthasana, or Hand to Big Toe Posture.
7. Twisting for Ashtanga Beginners
Ashtanga Yoga Instructor, Kino MacGregor discusses the technical and anatomical foundations of Marichyasana C in the Ashtanga Yoga Primary Series. One easy tool is the simple seated twisting posture called Marichasana C. All Marichasana postures are named after the great sage Marichi. This posture is the third variation and it cleanses the digestive system, opens the muscles along the back and shoulders, helps build a deeper awareness of the essential breath-bandha connection and encourages the life energy rise along the central column of the subtle body.
8. Hip Opening Basics on External Rotation
Locating the hip joint is crucial for entering complex postures. Start off my finding the trochanter major and then stabilizing the pelvis. Once you learn how to drop the trochanter back and down you will find easy hip rotation. Keep this movement in the hip socket and out of the knee for healthy range of motion.
9. Safely Get Into Full Lotus Position
The key for beginners to safely get into Padmasana, or Full Lotus Pose, is to keep the knee joint as closed as possible while targeting as much rotation in the hip joints as possible.
10. Jump Back from Posture of Marichi
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and effectively work Marichyasna A, or Posture of Marichi, from the Ashtanga Yoga Primary Series.