Ashtanga Yoga: Primary Series

10 Primary Series Yoga Videos for Yoga Sequencing

Leslie Vale • May 13, 2015
Hip Opening Basics on External Rotation
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1. Revolved Side Angle Pose
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Ashtanga Yoga Instructor, Kino MacGregor breaks down the method to work on Parsvakonasnaa B, or Revolved Side Angle Pose.
2. Twisting for Ashtanga Beginners
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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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
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. 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.
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