Ashtanga Yoga: Primary Series

10 Primary Series Yoga Videos for Teaching Yoga

Leslie Vale • May 13, 2015
Hip Opening Basics on External Rotation
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1. Jump Back from Posture of Marichi
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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.
2. Core Strength in Head to Knee Forward Bend
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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.
3. How To Deepen your Lotus Position and Open your Hips
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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.
4. Bridge Building Posture
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Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and easily enter Setu Bandhasana, or Bridge Building Posture.
5. Hand to Big Toe Balancing Posture
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Ashtanga Yoga Instructor, Kino MacGregor shows you how to build solid foundation in Utthita Hasta Padangusthasana, or Hand to Big Toe Posture.
6. Open Hips in Butterfly Pose
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I got a request for a video clip on Baddha Konasana, or Butterfly, so here it is. The openness required deep within both hips joints can make this posture a challenge for many. But with practice and patience the body will open over time. Enjoy.
7. Hip Opening Basics on External Rotation
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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.
8. Forearm Headstand Balance Strengthening
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Ashtanga Yoga teacher Kino MacGregor shows you how to strengthen your shoulder 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.
9. Core Strength in Boat Posture
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Kino MacGregor shows you how to safely enter Navasana, Boat Posture. When practicing this movement you will find the depth and power comes from the core of the body. Feel how the legs lift naturally and more effortless when integrated to the center of the body.
10. Shoulder Alignment
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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.
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