Ashtanga Yoga: Primary Series

10 Primary Series Yoga Videos for Yoga Sequencing

Leslie Perryman • May 13, 2015
Hip Opening Basics on External Rotation
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1. Float Forward from Downward Dog to Handstand
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Learn how to float in handstand or half-handstand position in a sun salutation. When you jump forward from downward dog to standing or uttanasana, you have a chance to catch a little air and find the balance. Remember to jump your hips over the solid foundation of the arms and think forward to get the floaty sensation. Inhale as you jump forward, have faith and fun.
2. 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.
3. 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.
4. Healthy Shoulder Alignment in Wide Stance Forward Bend
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Ashtanga Yoga Instructor, Kino MacGregor talks about healthy shoulder alignment in Ashtanga Yoga Standing Posture Prasarita Padottanasana C, or Wide Stance Forward Bend Posture.
5. 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.
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. 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. 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.
9. Safely Get Into Full Lotus Position
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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.
10. Proper Alignment in Triangle Pose
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Ashtanga Yoga Instructor, Kino MacGregor goes over the best alignment for Triangle posture, known in Sanskrit as Trikonasana from the Standing Postures in the Ashtanga Yoga method.
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