Galavasana is a challenging arm balance from Ashtanga yoga. This arm balance requires deeply open hips and integrated shoulder strength to approach. With the help of yoga expert Kino MacGregor, you will learn the basic shoulder position and core position needed to hold you in the posture, as well as some creative ways to enter the posture. Finally, Kino will show the traditional way to enter from a tripod headstand. For more information on elevating your practice, watch the full Insight Yoga series.
2. Urdhva Dhanurasana
Come into this deep, heart opening back bend with Kino MacGregor as she walks you through critical shoulder alignment to open the whole spine and facilitate deep extension.
3. How to Safely Get into Splits
So many people have asked me for a video on the splits. Ok here it is. Be careful and conscious about overstretching so don't try this unless you are pretty advanced. This movement comes in the Ashtanga Yoga Third Series and is meant to prepare for deep backbends.
4. Deepest Hip Joint Rotation in Advanced Series
A student and a viewer on my YouTube channel asked me if I could show my deepest hip rotation. Well, the posture that takes my hips into the deepest rotation that I practice is in the Ashtanga Yoga Fourth Series. I'll show you that in this clip. But please remember that there are many people with more open hips than mine and that any work along the practice of yoga is measured by the inner state not by how flexible you are.
5. Proper Alignment in Deep Backbend Hand on Ankles
Ashtanga Yoga teacher Kino MacGregor shows you how to catch your own ankles for safe deep backbending. This movement, called Chakra Bandhasana, is best performed with the assistance of a teacher. But even if you do not have a teacher it is still attainable if you give the body time and space to open.
6. Scorpion Handstand Demonstration
Ashtanga Yoga Instructor, Kino MacGregor show you how to work on Scorpion Handstand, known in Sanskrit as Vrschikasana. This fun, but challenging posture is a great way to test the limits of your strength and flexibility on all levels.
7. Forearm Balance Inversion
Here Kino MacGregor explains how to work on forearm balance, or Pinchamayurasana. It takes a while to find the balance so just remember to keep practicing and keep the faith even if it seems impossible. Small little improvements everyday make a huge difference over a lifetime of practice.
8. How To Build Strength Beyond a Handstand
Being able to do handstand push-ups is one way to surely move past a static handstand. Please note that this is not traditional and certainly would not be done in a traditional yoga shala. I would not do this during my daily practice, but instead in the afternoons to have fun and build strength. If you want to try this you can use a wall for balance or ask a friend to spot you. Just be sure that you already have a really good handstand before you try.
9. Floating Forward and Back in Sun Salutation A
Ashtanga Yoga teacher Kino MacGregor talks about how to float forward and backward in the Sun Salutation. This movement takes great strength and stability. Be patient if you are working on this and don't force it too much.