Ashtanga Yoga: Primary Series

10 Primary Series Yoga Videos for Endurance

Leslie Perryman • March 17, 2015
Shoulder Alignment
4
stars
,5ratings
1. Shoulder Alignment
Thumbnail image for Shoulder Alignment
Healthy placement and use of the shoulders is crucial to developing a strong structural foundation. Downward facing dog is a great position to learn this ideal alignment. Follow a simple exercise to strengthen your shoulders and build the upper body strength needed for arm balances and inversions and healthy shoulders.
2. How To Deepen your Lotus Position and Open your Hips
Thumbnail image for How To Deepen your Lotus Position and Open your Hips
Getting into a tight lotus position will help many postures in the Ashtanga Yoga method. Learn how to safely enter a tight lotus by opening your hips even more, increasing the external rotation of the hips joints with Kino MacGregor.
3. Balancing Lotus Position
Thumbnail image for 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. Core Strength in Head to Knee Forward Bend
Thumbnail image for Core Strength in Head to Knee Forward Bend
Ashtanga Yoga Instructor, Kino MacGregor show you how to use the core strength and the bandhas to safely forward bend in Janu Sirsasana A, or Head to Knee Forward Bend, from the Primary Series of Ashtanga Yoga. Alexandra Santos demonstrates how to externally rotate the hip joint while using the bandhas to safely forward bend, working two directions in the body.
5. Proper Alignment in Chair Posture
Thumbnail image for 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.
6. Bridge Building Posture
Thumbnail image for Bridge Building Posture
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and easily enter Setu Bandhasana, or Bridge Building Posture.
7. Hand to Big Toe Balancing Posture
Thumbnail image for 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.
8. Twisting for Ashtanga Beginners
Thumbnail image for 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.
9. Hip Opening Basics on External Rotation
Thumbnail image for 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.
10. Safely Get Into Full Lotus Position
Thumbnail image for 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.
More In This Topic
Thumbnail image for Full Led-Primary Series
Erika Abrahamian
1:25:44
Thumbnail image for Kapotasana Backbend
Kino MacGregor
22:11
Thumbnail image for How to Enter Headstand
Kino MacGregor
20:38
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time