Ashtanga Yoga Instructor, Kino MacGregor, shows you how to combine the strength and flexibility needed to easily enter Krounchasana, or Heron Position. This posture in Second Series of Ashtanga Yoga is about more than just flexibility. It combines a deep control of the hip joints to powerfully lift the leg towards the core. Think about bringing it into your center rather than lifting the leg away from the body.
2. Arm and Core Strength in Powerful Crocodile Posture
Ashtanga Yoga Instructor Kino MacGregor shows you how to do Nakrasana, or Crocodile Posture. In this movement you take plank, or Chaturanga Dandasana, also known sometimes as Chatuari, and jump forward five times and jump backwards five times. The movement is best done with a clear use of the core strength of the body, stable shoulder strength and connected legs. If any component is missing then the posture will sag in certain bits. If the shoulders are not strong enough then the movement is not only impossible but unsafe.
3. Preparation for Core Strength Firefly Pose
This video presents a core strength movement that would help prepare the body for Tittibhasana, or Firefly Pose, in Ashtanga Yoga Second Series.