ashtanga yoga

  • Strike A Pose: Marichyasana C with Kino MacGregor

    ashtanga yoga

    Named after the sage Marichi (meaning ray of light), this deep, binding hellofa twist arises in the Primary Series of the Ashtanga Yoga method.

    Sure, it looks simple enough.

    But don’t be fooled.

    Marichyasana C poses a BIG challenge. Especially for yoga newbies.

    It’s a shining example of the age-old saying: The greater the challenge, the greater the reward.

    Because this asana overfloweth with rewards.

    Marichyasana C Benefits:

    • cleansing + purifying
    • aids digestion (the twisting action promotes elimination to restore digestive power)
    • opens up the shoulders
    • relieves mild backache and hip discomfort
    • strengthens and stretches the spine
    • tones the waist
    • stimulates and energizes
    • enhances the flow of prana throughout the abdomen, nourishing and massaging the pancreas, kidneys, stomach, small intestines, liver, and gallbladder
    • stretches the intercostals (muscles between the ribs) enhancing the flow of breath in the ribs
    • relieves menstruation discomforts

    To revel in the rewards of this twist, join Ashtanga Yoga instructor Kino MacGregor for a quick online yoga demo breaking down the technical and anatomical foundations of Marichyasana C in the Ashtanga Yoga Primary Series. This free online yoga video features accessible modifications and the use of yoga towel as a prop to facilitate the bind. So, even if you’re a total beginner, you’ll find a good place to work this twist after tuning into Kino's beginner yoga video.

    Oh and some words of warning: 

    Don’t fight your way into it. This is NOT a pose for the overly zealous.

    Move patiently and one day it will come.

    Enjoy the journey!

    marichyasana c

    Image Credit: Marichyasana C by Peters.pipers on Flickr

  • Fresh Vibes: Ashtanga Yoga Sun Salutations with Kino MacGregor

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    Certified Ashtanga Yoga teacher, Kino MacGregor.


    Ashtanga Yoga Sun Salutations!

    A quick rundown of this foundational online yoga practice...

    The Sun Salutations are the basic element of the Ashtanga Yoga practice. This online yoga class takes you through Sun Salutation A and B as part of a daily practice. The Ashtanga Yoga Guru Sri K. Pattabhi Jois always said the Sun Salutations form a complete practice. If you're new to yoga this is the perfect place to begin. You won't be overwhelmed by any complicated or overly advanced postures.

    All students of the Ashtanga Yoga method start their practice with the Sun Salutations. If you are a more advanced student of Ashtanga Yoga, but don't have time for your full practice, this simple Sun Salutation video will be a great resource. (21 mins.)


    This online yoga video is set on beautiful South Beach in Miami, FL.


    Whenever you like! Your call. But if you're seeking some structure, the Sun Salutations are great to practice upon rising, as a general warm-up for any physical activity, and/or to get loose and limber for your personal practice.


    Build a solid foundation for your practice. Develop strength of the body and mind. Build flexibility. Calm your whirlwind of mental activity. Learn to intimately coordinate breath with movement. Build intense internal fire (the sun salutations are a guaranteed warm-up) and keep the continuity of your practice flowing!


    Easy. Click on the yoga video below to set about saluting the sun!

    ashtanga yoga

    Image courtesy of 

  • Strike A Pose: Hanumanasana (Yoga Splits!)

    Ready to stretch it out? Like really stretch it out?

    Well, here’s your online yoga opportunity to bend it like it's hot.


    Tune into Kino MacGregor’s free online yoga video demoing Hanumanasana - the Yoga Splits - a movement that is introduced in the Ashtanga Yoga Third Series and is meant as a preparation for deep backbends.

    In this online yoga video you will explore the traditional way to enter and exit the yoga splits in Ashtanga Yoga.

    Instead of just hanging out in the posture - as is oftentimes the case - you will practice the splits in combination with a full Vinyasa and conscious breathing.

    In doing so, you will build strength and structural integrity, cultivate a deep connection to your core, and create more openness in your hips to bring more energy into the pelvis.

    Be careful and conscious about over-stretching. Don't try this unless you are open enough and have enough body intelligence. If you are ready and open, don’t rush the process! Proceed cautiously and consciously without force or strain. And most importantly, keep breathing!


    ashtanga yoga video

    Image Credit: Full Splits via 

  • Ashtanga Yoga for Beginners

    New to the practice of yoga?

    New to the Ashtanga Yoga method?

    Don’t know where to start your journey?

    Easy. Start here.

    Below, find 3 beginner-friendly Ashtanga yoga videos led by the awe-inspiring, Kino MacGregor.

    yogavibes yoga videos

    First, learn the basics...

    Try Kino's Ashtanga Yoga Basics, exploring the sun salutations and standing postures.

    This is the perfect place to learn the basics of the Ashtanga Yoga method. The Sun Salutations and Standing Postures form the fundamental postures and practice of all Ashtanga Yoga students. Kino MacGregor will lead you through the postures with a focus on healthy alignments and coordination of breath with movement. The Ashtanga Yoga practice is built on three points, known in Sanskrit as the Tristana method. The postures, the breath and the focal point give your mind and body a specific set of instructions to train the body and calm the mind. Use this online yoga practice to build up your Ashtanga Yoga Basics. Be prepared to sweat! (32 mins.)

    And when you’re ready to take it a little deeper...

    Try Kino’s full Ashtanga Yoga Primary Series for beginners.

    This is the perfect online yoga class for when you are ready to up the ante, but do not consider yourself ready for the full on Ashtanga Primary Series. Kino talks you through the practice at a nice easy pace with lots of instructions and modifications as needed to make the Ashtanga Yoga practice accessible for all levels. You will start off with the Sun Salutations, continue with the Standing Postures, explore a few key Seated Postures, try out Backbends and end with basic Closing Postures. Fit beginners who are inspired to try a one hour practice, are encouraged and welcome to start with this Ashtanga yoga sequence. (63 mins.)

    And for a more therapeutic experience...

    Try Kino’s Ashtanga Yoga Therapeutics class, focusing on opening up the inner thighs.

    Discover all the secrets of your pelvis and find strength and flexibility in your hips. If your inner thighs are tight, this can lead to injury in the knees, tightness in the hips and tension in the inner organs. Key meridians for the kidneys, pancreas, and gall bladder all run through the inner thighs. By targeting the inner thighs in this online yoga class, you will free up stuck energy in the body and become healthier and more flexible. Opening your hips is part of the inner journey that awakens your natural state of flexibility and strength. Take this beginner yoga sequence as an addition to a regular Ashtanga practice or as a therapeutic practice on its own. Appropriate for all levels. (50 mins.)

    Don't put off your practice any longer. Take a leap of faith and dive in!

  • Strike A Pose: Utthita Hasta Padangusthasana with Kino MacGregor

    Utthita Hasta Padangusthasana

    This week’s online yoga demo features Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana).

    Extended Hand-To-Big-Toe - a balancing yoga posture - offers many benefits including:

    • Strength: Fortifies the strength of the legs and ankles
    • Flexibility: Opens up the backs of the legs
    • Balance: Greatly improves sense of balance

    This free online yoga video is beginner friendly, so don’t hesitate to tune in even if you are new to the Ashtanga Yoga method.

    First introduced in the Ashtanga Yoga Primary Series, Utthita Hasta Padangusthasana is one of the hardest postures to practice, so don't get too discouraged if you aren't picking it up right away.

    If you are a newbie, start off with the easy modifications presented in this online yoga video until you have the balance, strength and flexibility to go deeper.

    Tips + Tricks:

    • Don't rush the process.
    • Proceed with caution if you have ankle or low back injuries.
    • If you’re pretty wobbly, consider using the wall or a chair for support.
    • Keep your pelvic floor engaged to keep your center of gravity strongly supporting you.
    • Use your hip for mobility
    • Use your pelvis for stability.
    • Steady your mind.
    • Steady your gaze.
    • Try to relax.
    • And most importantly, enjoy the process!

    ashtanga yoga online

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