Bandhas, otherwise known as locks within the body, are located along the central spine and control the movement of energy. With Ashtanga yoga expert Kino MacGregor’s guidance, you can cultivate the muscles of the bandhas to heighten your awareness of the spine, increase flexibility within the body, and stabilize increased mobility with critical muscle engagement. For this Grokker Premium video, you will need a comfortable seated position and a calm mind that is ready to delve into the inner spaces of the body. To elevate your practice, check out the rest of Kino’s Insight Yoga series.
2. Legs Behind the Head: A Beginner's Guide for Advanced Poses
Placing your legs behind your head is a foundation for many asanas. Once you get this principle fully established, you’ll be able to go deeper into many yoga postures. Using Kino MacGregor’s expert advice in this Grokker Premium video, you will be able to break this principle down into its most basic and fundamental aspects. With patience and with practice, you will succeed. For more ways to elevate your practice, watch the rest of Kino’s Insight Yoga series.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. Bridge Building Posture
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and easily enter Setu Bandhasana, or Bridge Building Posture.
10. 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.