Ashtanga Yoga: Primary Series

8 Primary Series Yoga Videos for Building Core Strength

Leslie Perryman • March 17, 2015
How to Enter Headstand by Kino MacGregor
1. Headstand Tutorial: How to Enter Headstand
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Inversions create a powerful way to restore energy in the body, reverse blood flow, and stabilize the core. When you begin your inversion practice, it is important to focus on stability in the shoulders and find a straight vertical line with the core strength of your body. In this Grokker Premium video, Ashtanga yoga expert Kino MacGregor will help you to explore a basic sirsasana headstand from a traditional perspective, with bent knees and straight legs, and show you how to get into and out of a tripod headstand. For more ways to elevate your practice, watch all of the videos in the Insight Yoga series.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
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.
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