Ashtanga Yoga: Primary Series

8 Newcomer Primary Series Yoga Videos

Leslie Perryman • April 15, 2015
Don't be intimidated by the idea of taking up yoga. Yoga for beginners classes are designed specifically to ease you in gradually into a practice. Yoga poses in beginners classes are easy enough not to put off first timers but just hard enough to stretch your muscles and give you a real workout. What's more there is such a range and variety of yoga styles and instructors for beginners to try that you will certainly find the right yoga practice for you. Upward Facing Dog
4.3
stars
1. Safely Get Into Full Lotus Position
Thumbnail image for Safely Get Into Full Lotus Position
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.
2. Revolved Side Angle Pose
Thumbnail image for Revolved Side Angle Pose
Ashtanga Yoga Instructor, Kino MacGregor breaks down the method to work on Parsvakonasnaa B, or Revolved Side Angle Pose.
3. Open Hips in Butterfly Pose
Thumbnail image for Open Hips in Butterfly Pose
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.
4. How to Use Your Feet to Balance
Thumbnail image for 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. Upward Facing Dog
Thumbnail image for Upward Facing Dog
Ashtanga Yoga teacher Kino MacGregor talks you through a safe and effective way to work on Upward Facing Dog position in Ashtanga Yoga.
6. Bridge Building Posture
Thumbnail image for Bridge Building Posture
Ashtanga Yoga Instructor, Kino MacGregor, shows you how to safely and easily enter Setu Bandhasana, or Bridge Building Posture.
7. Shoulder Alignment
Thumbnail image for 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.
8. Stretches to Deepen Backbends
Thumbnail image for Stretches to Deepen Backbends
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.
More In This Topic
Thumbnail image for Full Led-Primary Series
Erika Abrahamian
1:25:44
Thumbnail image for Kapotasana Backbend
Kino MacGregor
22:11
Thumbnail image for How to Enter Headstand
Kino MacGregor
20:38
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time