Ashtanga Yoga: Primary Series

10 Primary Series Yoga Videos for Yoga Instructors

Leslie Perryman • March 17, 2015
Hip Opening Basics on External Rotation
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1. 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.
2. Jumping In & Out of Arm Pressure Posture
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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.
3. Stretches to Deepen Backbends
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Here are some easy yoga movements and stretches that will help your back open. I like to do these in the mornings before I start my yoga practice when I feel tight before the practice or in the afternoon if I go for a long walk or a bike ride and my hips feel tight. When doing these movements pay careful attention to the technique and build both the strength and flexibility to support healthy deep backbends in yoga.
4. 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.
5. 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.
6. How to Use Your Feet to Balance
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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.
7. 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.
8. Backwards Rolling Demonstration
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Ashtanga Yoga Instructor, Kino MacGregor, explains how to work on Chakrasana, backwards rolling, from a seated position.
9. 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.
10. Upward Facing Dog
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Ashtanga Yoga teacher Kino MacGregor talks you through a safe and effective way to work on Upward Facing Dog position in Ashtanga Yoga.
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