What do you think?
Rate this book
The Power of Ashtanga Yoga: Developing a Practice That Will Bring You Strength, Flexibility, and Inner Peace--Includes the complete Primary Series
Ashtanga Yoga is a graceful, athletic type of yoga that has become extremely popular in recent years. Here, Kino MacGregor, a disciple of Sri K. Pattabhi Jois, the great modern guru who developed Ashtanga Yoga, gives a comprehensive view of the practice and shows how Ashtanga is fundamentally a path of spiritual transformation and personal development.
MacGregor delves into the history and tradition of Ashtanga Yoga and reveals how its philosophy manifests in contemporary lifestyle and dietary choices. She also explains the essential connection of breath, posture, and gaze that is the core of the practice. Her clear, step-by-step instruction of the Ashtanga Yoga Primary Series—including standing, seated, backbending, twisting, hip-opening, and closing postures—is a wonderful initiation for those who are new to the practice, and it will motivate experienced yogis toward perfection of the form. Throughout, MacGregor shares her own personal yoga journey and her devotion to yoga as a path of self-realization in a way that will inspire all practitioners.
432 pages, Kindle Edition
First published January 1, 2013
245 people are currently reading
703 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 48 reviews
December 21, 2020
Yoga has certainly become a bit of an obsession for me, with the lockdown significantly restricting the range of physical activities I could enjoy. It gave me a great opportunity to move, but also to stop moving, which at times, was just as necessary. And as I got more and more interested in the physical practice, but also its history and the place it now has in culture, I started getting curious about the various schools of thoughts and types of practices. My personal practice is a Iyengar type of Hatha Yoga, and while I kept seeing posts and hearing all kinds of things about Ashtanga, the only descriptions of it I could find left me more puzzled than anything else. I had read Kino MacGregor's "Get Your Yoga On" (https://www.goodreads.com/review/show...), and I knew she had a very clear and straight-forward style, so I figured that if anyone could help me understand what exactly is Ashtanga Yoga, it would be her.
This book is an extremely informative introduction to Ashtanga, and while I'm not sure this is the type of yoga practice I am ready for (at least not right now), reading this book will have enriched my personal practice in a few different ways.
The section on Ashtanga philosophy is very interesting, and quite applicable for any serious yoga student - not just for those interested in this specific style of practice. It is a very rigorous physical practice that is paired with rather strict lifestyle guidelines, but the system as a whole is a very coherent and holistic approach to yogic philosophy: it demands dedication and discipline, and is definitely not for people who think of yoga as a hobby or merely an exotic workout, so it can comes across as very serious and rigid. Yet MacGregor explains it with an approachable language and flexible attitude that I really appreciated. In some ways, it reminded me of Zen practice, which is often perceived as almost militaristic, but is in fact based in straightforward compassion and clarity.
The description of each asana in the primary series is very detailed so that yogis can approach them safely and understand exactly what they are doing with their bodies. I have made adjustments to the way I approach some asanas after reading this book, and I have definitely felt the difference. I have also used the sequencing of the primary series as inspiration in my practice with really great results. Some of those asanas still baffle me, and are way beyond my current level, but it's still interesting to be informed about them, and are good long-term goals to set for myself.
This is a great book that I would recommend to anyone interested in Ashtanga yoga; I imagine it would be a great complement to anyone taking classes, as well as being a useful reference to add to a curious yogi's library.
This book is an extremely informative introduction to Ashtanga, and while I'm not sure this is the type of yoga practice I am ready for (at least not right now), reading this book will have enriched my personal practice in a few different ways.
The section on Ashtanga philosophy is very interesting, and quite applicable for any serious yoga student - not just for those interested in this specific style of practice. It is a very rigorous physical practice that is paired with rather strict lifestyle guidelines, but the system as a whole is a very coherent and holistic approach to yogic philosophy: it demands dedication and discipline, and is definitely not for people who think of yoga as a hobby or merely an exotic workout, so it can comes across as very serious and rigid. Yet MacGregor explains it with an approachable language and flexible attitude that I really appreciated. In some ways, it reminded me of Zen practice, which is often perceived as almost militaristic, but is in fact based in straightforward compassion and clarity.
The description of each asana in the primary series is very detailed so that yogis can approach them safely and understand exactly what they are doing with their bodies. I have made adjustments to the way I approach some asanas after reading this book, and I have definitely felt the difference. I have also used the sequencing of the primary series as inspiration in my practice with really great results. Some of those asanas still baffle me, and are way beyond my current level, but it's still interesting to be informed about them, and are good long-term goals to set for myself.
This is a great book that I would recommend to anyone interested in Ashtanga yoga; I imagine it would be a great complement to anyone taking classes, as well as being a useful reference to add to a curious yogi's library.
March 7, 2013
Head to any bookstore, whether brick and mortar or online, and you will find a wide variety of yoga books. All will have different titles and claim to have the secrets to yoga and ground breaking practices that will literally change your life. Knowing this I am always just a little hesitant to take on another yoga book. Most of the time you can take a variety of books on yoga set them side by side and you will notice that they all say essentially the same thing. I was pleasantly surprised that The Power of Ashtanga Yoga by Kino MacGregor is not one of those books.
The foundation of the book is the same as you will get in any yoga manual. Part I is a collection of information about the history of yoga in general, the history of Ashtanga yoga as well as a description of how it differs from other forms of yoga (Ashtanga for instance is broken into six groups of poses that must be studied in order). Part I also has a wonderful section on our relationships to food and how yoga can help us to realize these relationships and come to terms with them.
Part II of the book is the instructional part of the book. This part of the book is very detailed (you can easily compare it to the instructions given by Iyengar in The Light on Yoga). It also contains many wonderful photographs that show exactly what was described in the descriptions of the asanas. The best section of Part II is the section on Bandhas. I have read many yoga books that try to explain how to achieve a Bandhas but usually the language here becomes poetic and if you have not been introduced to the bandhas in a class the reader will more than likely finish the section having no idea how to achieve the bandha. MacGregor however lays out the bandha instructions clearly and concisely and it is for this conversation alone that I believe this book is great addition to any yoga book collection.
The Power of Ashtanga Yoga also contains a wonderful collection of Appendixes that outline the Sun Salutations and a Glossary that is impressively comprehensive.
As a resource the book is fantastic and would be a great addition to any library no matter what type of yoga you practice. Perhaps the most unique thing about this book though is the voice. It is not often that you can pick up an instruction manual and feel as if you are connecting with the person. From the introduction to the glossary MacGregor lays it out there for you and inserts her own experiences so you feel as if your time spent with the book is like time spent in the company of a knowledgeable yoga instructor.
I recommend this book to anyone interested in yoga. No matter what type of yoga you practice the advice and knowledge between the covers is universal and accessible. I personally cannot wait for the publication of this book in May of this year… it will be on my shelf right next to another classic The Light on Yoga.
NOTE: I was given this book by the publisher to read and review. In no way does that affect my opinion of the book or the content of this review.
The foundation of the book is the same as you will get in any yoga manual. Part I is a collection of information about the history of yoga in general, the history of Ashtanga yoga as well as a description of how it differs from other forms of yoga (Ashtanga for instance is broken into six groups of poses that must be studied in order). Part I also has a wonderful section on our relationships to food and how yoga can help us to realize these relationships and come to terms with them.
Part II of the book is the instructional part of the book. This part of the book is very detailed (you can easily compare it to the instructions given by Iyengar in The Light on Yoga). It also contains many wonderful photographs that show exactly what was described in the descriptions of the asanas. The best section of Part II is the section on Bandhas. I have read many yoga books that try to explain how to achieve a Bandhas but usually the language here becomes poetic and if you have not been introduced to the bandhas in a class the reader will more than likely finish the section having no idea how to achieve the bandha. MacGregor however lays out the bandha instructions clearly and concisely and it is for this conversation alone that I believe this book is great addition to any yoga book collection.
The Power of Ashtanga Yoga also contains a wonderful collection of Appendixes that outline the Sun Salutations and a Glossary that is impressively comprehensive.
As a resource the book is fantastic and would be a great addition to any library no matter what type of yoga you practice. Perhaps the most unique thing about this book though is the voice. It is not often that you can pick up an instruction manual and feel as if you are connecting with the person. From the introduction to the glossary MacGregor lays it out there for you and inserts her own experiences so you feel as if your time spent with the book is like time spent in the company of a knowledgeable yoga instructor.
I recommend this book to anyone interested in yoga. No matter what type of yoga you practice the advice and knowledge between the covers is universal and accessible. I personally cannot wait for the publication of this book in May of this year… it will be on my shelf right next to another classic The Light on Yoga.
NOTE: I was given this book by the publisher to read and review. In no way does that affect my opinion of the book or the content of this review.
March 12, 2016
In general, it is difficult to write and photograph yoga in order for it to be an instructive material. The nature of yoga is movement, and a lot is learned through one's own experimentation and from others.
The Power of Ashtanga Yoga is thorough. The book is broken into two sections: theory and practice. Even if you have other books which describe and show poses, the theory section is worthwhile.
Kino goes into detail about the importance aspects of the practice, interspersing small facts about her own experiences. You get about 50 pages of theory. She has many recommendations and suggestions for practitioners. She details the yogic philosophy in an easy manner without getting too complicated.
I can't really say that this is an introductory book to yoga. That is not to say that ashtanga isn't for beginners, but it would be beneficial to go to a class or at least watch a video of ashtanga and then go through the book. However, I think this is more a limitation of a printed book as a medium for yoga instruction.
One helpful appendix is the sanskrit vinyasa count of all the poses, which lists inhalation and exhalation along with the count.
I think her descriptions of the poses are done well. She really goes into a lot of detail and while reading, everything made sense to me. I didn't find any portions where it seemed to skip a step.
There are modifications for beginners and advanced practictioners.
Kino has a really positive attitude, which comes through in this book. I have put this next to my yoga mat and have been referencing it every day since I have received it. Because it's a larger book, the book and the pages stay open by themselves - quite handy while practicing.
The Power of Ashtanga Yoga is thorough. The book is broken into two sections: theory and practice. Even if you have other books which describe and show poses, the theory section is worthwhile.
Kino goes into detail about the importance aspects of the practice, interspersing small facts about her own experiences. You get about 50 pages of theory. She has many recommendations and suggestions for practitioners. She details the yogic philosophy in an easy manner without getting too complicated.
I can't really say that this is an introductory book to yoga. That is not to say that ashtanga isn't for beginners, but it would be beneficial to go to a class or at least watch a video of ashtanga and then go through the book. However, I think this is more a limitation of a printed book as a medium for yoga instruction.
One helpful appendix is the sanskrit vinyasa count of all the poses, which lists inhalation and exhalation along with the count.
I think her descriptions of the poses are done well. She really goes into a lot of detail and while reading, everything made sense to me. I didn't find any portions where it seemed to skip a step.
There are modifications for beginners and advanced practictioners.
Kino has a really positive attitude, which comes through in this book. I have put this next to my yoga mat and have been referencing it every day since I have received it. Because it's a larger book, the book and the pages stay open by themselves - quite handy while practicing.
August 29, 2021
Will definitely be coming back to this text for review!
June 26, 2025
Part 2 was pure gold for me as the descriptions of how to attain the individual asanas were some of the best I've seen in print format. Poses I have not been able to perform now seem attainable because of the detailed instructions on proper body position and movement patterns. Will I become an ashtanga devotee? No. But this book will help me take my current practice to a new level; I have new goals to which I now aspire.
April 16, 2017
Not for eveybody. Only the sexy yoginis.
Or so the cover and illustrations would make it seem. Everything about this book implies that it's going to be difficult, and probably too difficult for you. Some readers respond to that sort of challenge with "bring it," while others back away slowly. Depending on which kind you are, you will find the ridiculously fit model and her incredible bendiness either inspiring or discouraging.
Textwise, this is a basic layout of ashtanga yoga, not just in asana, but as a total and complete lifestyle. A history of the tradition is followed by instruction in basic breath work, principles of diet, and other spiritual matters you might want to attend to before you hit the mat. Beginning with the sun salutation series, each pose and flow is described in minute detail, but it's all so complex that you almost suspect the writer is not-so-subtly trying to say, "Look, this shit is hard. Go get you a teacher."
Since many of the consumer yoga texts are geared to the beginner, and somewhat fluffy, this solid, serious book is a nice collection addition for folks who WANT something a bit more challenging. It's technically oversize, so hopefully your shelves accommodate that. If not, consider making the purchase anyway and keeping it out on display, if only as a dare. Recommended everywhere yoga is popular (and honestly, where is that not?).
Or so the cover and illustrations would make it seem. Everything about this book implies that it's going to be difficult, and probably too difficult for you. Some readers respond to that sort of challenge with "bring it," while others back away slowly. Depending on which kind you are, you will find the ridiculously fit model and her incredible bendiness either inspiring or discouraging.
Textwise, this is a basic layout of ashtanga yoga, not just in asana, but as a total and complete lifestyle. A history of the tradition is followed by instruction in basic breath work, principles of diet, and other spiritual matters you might want to attend to before you hit the mat. Beginning with the sun salutation series, each pose and flow is described in minute detail, but it's all so complex that you almost suspect the writer is not-so-subtly trying to say, "Look, this shit is hard. Go get you a teacher."
Since many of the consumer yoga texts are geared to the beginner, and somewhat fluffy, this solid, serious book is a nice collection addition for folks who WANT something a bit more challenging. It's technically oversize, so hopefully your shelves accommodate that. If not, consider making the purchase anyway and keeping it out on display, if only as a dare. Recommended everywhere yoga is popular (and honestly, where is that not?).
February 22, 2019
A brief history of Ashtanga yoga and an explanation of theory, why and what is important. The following quote made this book worthwhile for me.
'While performing physical asanas, the calm, clear mind takes precedence over any fantastic feat of pose."
The second part is very helpful, detailed instructions and photos of poses. I learned that I've been doing Upward Facing Dog wrong.
'While performing physical asanas, the calm, clear mind takes precedence over any fantastic feat of pose."
The second part is very helpful, detailed instructions and photos of poses. I learned that I've been doing Upward Facing Dog wrong.
January 6, 2018
This book had a lot of great information in it. I always prefer a yoga class being instructed in person, but books are helpful too.
March 1, 2019
Very good one used during my 200hour Yoga Teachers Training. I like the philosophical concepts as well as each asana alignments.
dnf
May 10, 2024[Cleaning up my Goodreads shelves] I'd started reading this (as a physical book) - and taking extensive notes - when I decided I needed to pick ONE Ashtanga teacher on the internet and follow them to get started. I was working on this book and 2 others I'd also checked out from the library. Overall I thought it was pretty good. I didn't subscribe to her requirements for a yogi's diet and lifestyle (vegetarian?! puh-leeze) - it seems to me (1) overly prescriptive and (2) kind of a misunderstanding of ahimsa (to simple / reductionist). Also that's not how my anatomy works. But she included good, thorough history of yoga thought and philosophy, and so! many! encouraging suggestions (e.g., you have an eternity to learn what you need to learn! So it's OK to take your time, go slow, and learn from your mistakes). However. When I met her in person. At the workshop at CITYoga. She was very different. She was not this accepting, open-minded, thoughtful, welcoming instructor / person. Instead she was defensive, self-centered, close-minded, overly-prescriptive, and... well, just not my person. It was not a good experience. In fact it was a terrible experience. I cried a lot. A LOT. So I don't have much interest in continuing to listen to her voice, knowing what I now know, esp when there are so many other voices out there in the yoga / Ashtanga community that I can explore! So - it was an excellent starting point that served me well during that part of my journey. However. Now it's time to move on. (I don't know how far I read b/c I already returned the library book.)
April 30, 2025
Mind
Soul, Spine : Body & Soul, Open Heart ; Joy, Yogi's Mind, Inner Light, Deeper ...
Head-Space, Toe, Centre, Mind & Body, Mind.>
Spirits, Emotions, Thoughts ; Spine, at Your Mind.
Breath & Journey.
Energy, Success, Inner Strength.
Walk, True Power, Self-Realisation.
Floors, are Floors.
Yoga, the Spine, the Balance.
One Breath, at a Time.
Doing It.
"Being, Being."
The Truth, Effort, Awareness
-- and Grace --
Our Spirit-Worlds, the Inner Spaces, Earth.
Round, Energy Fields.
The Step.
Ease, Drop ...
Columns.
The Support.
Success, of your next pose
-- Next Pose --
On It.
Universal Life, Stronger.
Lengthen ...
Exhalation.
To, increase ...
Relaxation.
Study, and accept It.
Wildest.
Useful, arms of ...
-- You --
The Tradition, Edict.
●
Energy & Spirit.
Jump‐Back -- Dreams -- "Mind, Mind."
Working ...
Be Strong !
A spot.
Forward.
Arms.
Indian ...
Floor -- Breathe -- Next ...
●
Secred Texts.
~
Soul, Spine : Body & Soul, Open Heart ; Joy, Yogi's Mind, Inner Light, Deeper ...
Head-Space, Toe, Centre, Mind & Body, Mind.>
Spirits, Emotions, Thoughts ; Spine, at Your Mind.
Breath & Journey.
Energy, Success, Inner Strength.
Walk, True Power, Self-Realisation.
Floors, are Floors.
Yoga, the Spine, the Balance.
One Breath, at a Time.
Doing It.
"Being, Being."
The Truth, Effort, Awareness
-- and Grace --
Our Spirit-Worlds, the Inner Spaces, Earth.
Round, Energy Fields.
The Step.
Ease, Drop ...
Columns.
The Support.
Success, of your next pose
-- Next Pose --
On It.
Universal Life, Stronger.
Lengthen ...
Exhalation.
To, increase ...
Relaxation.
Study, and accept It.
Wildest.
Useful, arms of ...
-- You --
The Tradition, Edict.
●
Energy & Spirit.
Jump‐Back -- Dreams -- "Mind, Mind."
Working ...
Be Strong !
A spot.
Forward.
Arms.
Indian ...
Floor -- Breathe -- Next ...
●
Secred Texts.
~
Read
September 29, 2020Kino's book built upon the Ashtanga step-by-step series I took with Laruga online, in terms of breaking down the poses in the primary series. Kino also has some amazing thoughts on philosophy and how a challenging practice can help off the mat.
I will probably always alternate practicing the ashtanga primary series with other vinyasa flow classes as well as restorative classes (and dance classes!), but I really love ashtanga. Its set series is like a sonnet sequence: a beautiful, moving meditation.
I will probably always alternate practicing the ashtanga primary series with other vinyasa flow classes as well as restorative classes (and dance classes!), but I really love ashtanga. Its set series is like a sonnet sequence: a beautiful, moving meditation.
October 19, 2020
The section on theory is what I was not expecting and found both well written and powerful. What I was expecting – the photographs and descriptions of asanas - was clear and well done. I will return to this book again and again. I recommend it to anyone who’s interested in deepening their understanding of yoga, or deepening their own practice.
September 30, 2019
this is a very thorough treatment of all the poses in the Ashtanga primary series, with excellent photos and explanations. I will admit that I skimped much of the explanation--but what I did read was insightful and helpful.
June 6, 2020
Foundation Builder
Very detailed in clearly understandable language for novice or expert. Photo illustrations bring clarity to the text. This will definitely be a key reference in my Yoga journey.
Very detailed in clearly understandable language for novice or expert. Photo illustrations bring clarity to the text. This will definitely be a key reference in my Yoga journey.
April 9, 2022
Paso a paso, un manual de Ashtanga yoga, con su filosofía y experiencia al principio, y luego cada postura bien explicada con sus variaciones y las atenciones en cada una y sus transiciones de vinyasa. Me ha gustado mucho y he aprendido mucho.
November 3, 2017
Loved reading about Kino's journey, as well as learning more about this wonderful practice. Very knowledgeable and humble.
December 29, 2018
Didn't expect it to be more like a dairy rather than technical information about the whole process
March 23, 2020
A very good book on ashtanga yoga that is easy to read. I really admire Kino's integrity and enthusiasm.
July 31, 2020
Very helpful. I’m completing a diploma in yoga and so this was so helpful. It really classified the main poses and the reasons yoga is so good for us.
March 25, 2021
some good detail
June 19, 2021
❤️Kino & Miami Life Center
May 26, 2022
Interesting book about ashtanga yoga, how to practice it, where it came from, and why it’s practiced the way it is. There are lots of pictures and help with proper alignment for the postures.
miscellaneous
February 5, 2023Q
June 28, 2023
Great book for those starting out in Asthanga like myself. Kino gives detailed explanations with photos complete with modifications for every stage.
March 10, 2024
Great guide for everyone practicing ashtanga primary series.
Read
December 24, 2024A great informative book
January 21, 2017
Useful compilation of poses and philosophy.
The journey of a spiritual seeker never ends... No matter how much support and help you have, the spiritual journey is a lonely quest that must be walked alone. You are directly accountable for each step you take in any direction. It is your own strength that you discover along the way, and no one but you can truly find that.
As you train your mind to remain steadfast, you unravel cycles of misery and follow a path that leads toward true freedom. I hope that you take the gift of practice and allow it to transform your life, too.
Primary Series - starts with Surya Namaskara, aimed at steadying the mind and warming the inner fire. Gateway poses test understanding of technique and asana. Utthita Hasta Padangusthasana, where you balance on one leg, is the gateway of the standing poses. The Primary Series builds to poses that test alignment, inner strength, and flexibility to be sure your asana practice is solid and stable before you move on.
The Second or Intermediate Series of Ashtanga is nerve cleansing (nadi shodhana).
Utthita Hasta Padanghusthasana - Before beginning to move your leg, turn your head and find a new spot for your eyes to focus on.
Ardha Baddha Padmottanasana - Hardest part is finding your way safely into half-lotus position before folding forward. Many students rush into this and end up with an injury. Give it time and space to release and open into the pose.
Urdhva Danurasana - Create space and elongate. Be gentle with yourself.
Standing up: Shift weight onto your legs. Keep heels firmly planted on the ground. Shift weight forward onto your feet as you inhale, then backward onto your hands as you exhale. See if you can come to your fingertips with the heels planted. If not, simply work on the rocking motion, less as momentum and more as a subtle weight transfer forward into the solid foundation of the pelvis, legs and feet.
Don't turn feet outward. Rotate your thighs inward. Once your hands are floating in the air, there's a huge temptation to bring up your head. Avoid this at all costs. Your head is always the last thing to come up. Instead, let your head and hands hang back, send your hips forward until the weight of your torso is stacked over your hips. Once your chest moves forward over your hips, bring your hands into prayer position and your head into alignment over your feet. Inhale up - exhale down.
Halasana - Keep your weight supported on your shoulders and upper arms. Hold 8 breaths
Paschimattanasana - Do not rush the forward bend.
Sukhasana - This posture is Savasana in other styles of yoga, but 'corpse pose' is a challenging movement in the Fifth Series. Here, simply lie down and relax.
The spiritual power center inside the pelvis is referred to by some classical Hatha Yoga texts as the Kanda center - All 72,000 nadis (channels) are said to originate from this deep place inside the pelvic region. Only by drawing your life energy back to this power center can you actualize the full potential of Ashtanga. [nadis channel prana to every cell. Some are wide and rushing; others are a mere trickle. When this system flows freely, we are vital and healthy; when it becomes weak or congested, we struggle with poor mental and physical health]
Jump Through - 4 segments
1 Walk or jump your feet forward to a crossed position
2 Guide your feet through your hands - walk, wiggle, lift or slide w/ hands firmly on the ground
3 Stretch your legs so they are extended forward while your hips are above the ground and your shoulders strongly engaged
4 Complete the movement by lowering yourself to the seated position on the ground.
Keep spine flexed throughout the movement
Resist the urge to rush, lift your hands or just sit down.
Stay strong mentally and physically.
Sūryanamaskārah A (9 movements)
Sūryanamaskārah B (17 movements)
Ashtanga is the 8-limbed path of yoga by Patajali, propagated by the late Sri K Pattabhi Jois. It combines Patanjali's Yoga Sutras, the classical Hatha Yoga poses, and philosophy with the Bhagvad Gita into a total system of spiritual transformation.
Create a sattvic or peaceful attitude. Restore health and balance. Strong and flexible.
It takes a noble spirit to see hope where there is despair. And it takes limitless power to see love everywhere around you. Yoga gives you the power to be that force of healing in the world.
Yoga reveals our true nature. A warm, tender heart of compassion that beats strongly underneath.
Yoga asks you to tap into a place within yourself that has faith in results that are not immediately evident. The only way to rest in the difficulty of the present moment is to have full faith that your ultimate goal, the attainment of inner peace, is achievable.
The journey of a spiritual seeker never ends... No matter how much support and help you have, the spiritual journey is a lonely quest that must be walked alone. You are directly accountable for each step you take in any direction. It is your own strength that you discover along the way, and no one but you can truly find that.
As you train your mind to remain steadfast, you unravel cycles of misery and follow a path that leads toward true freedom. I hope that you take the gift of practice and allow it to transform your life, too.
Primary Series - starts with Surya Namaskara, aimed at steadying the mind and warming the inner fire. Gateway poses test understanding of technique and asana. Utthita Hasta Padangusthasana, where you balance on one leg, is the gateway of the standing poses. The Primary Series builds to poses that test alignment, inner strength, and flexibility to be sure your asana practice is solid and stable before you move on.
The Second or Intermediate Series of Ashtanga is nerve cleansing (nadi shodhana).
Utthita Hasta Padanghusthasana - Before beginning to move your leg, turn your head and find a new spot for your eyes to focus on.
Ardha Baddha Padmottanasana - Hardest part is finding your way safely into half-lotus position before folding forward. Many students rush into this and end up with an injury. Give it time and space to release and open into the pose.
Urdhva Danurasana - Create space and elongate. Be gentle with yourself.
Standing up: Shift weight onto your legs. Keep heels firmly planted on the ground. Shift weight forward onto your feet as you inhale, then backward onto your hands as you exhale. See if you can come to your fingertips with the heels planted. If not, simply work on the rocking motion, less as momentum and more as a subtle weight transfer forward into the solid foundation of the pelvis, legs and feet.
Don't turn feet outward. Rotate your thighs inward. Once your hands are floating in the air, there's a huge temptation to bring up your head. Avoid this at all costs. Your head is always the last thing to come up. Instead, let your head and hands hang back, send your hips forward until the weight of your torso is stacked over your hips. Once your chest moves forward over your hips, bring your hands into prayer position and your head into alignment over your feet. Inhale up - exhale down.
Halasana - Keep your weight supported on your shoulders and upper arms. Hold 8 breaths
Paschimattanasana - Do not rush the forward bend.
Sukhasana - This posture is Savasana in other styles of yoga, but 'corpse pose' is a challenging movement in the Fifth Series. Here, simply lie down and relax.
The spiritual power center inside the pelvis is referred to by some classical Hatha Yoga texts as the Kanda center - All 72,000 nadis (channels) are said to originate from this deep place inside the pelvic region. Only by drawing your life energy back to this power center can you actualize the full potential of Ashtanga. [nadis channel prana to every cell. Some are wide and rushing; others are a mere trickle. When this system flows freely, we are vital and healthy; when it becomes weak or congested, we struggle with poor mental and physical health]
Jump Through - 4 segments
1 Walk or jump your feet forward to a crossed position
2 Guide your feet through your hands - walk, wiggle, lift or slide w/ hands firmly on the ground
3 Stretch your legs so they are extended forward while your hips are above the ground and your shoulders strongly engaged
4 Complete the movement by lowering yourself to the seated position on the ground.
Keep spine flexed throughout the movement
Resist the urge to rush, lift your hands or just sit down.
Stay strong mentally and physically.
Sūryanamaskārah A (9 movements)
Sūryanamaskārah B (17 movements)
Ashtanga is the 8-limbed path of yoga by Patajali, propagated by the late Sri K Pattabhi Jois. It combines Patanjali's Yoga Sutras, the classical Hatha Yoga poses, and philosophy with the Bhagvad Gita into a total system of spiritual transformation.
Create a sattvic or peaceful attitude. Restore health and balance. Strong and flexible.
It takes a noble spirit to see hope where there is despair. And it takes limitless power to see love everywhere around you. Yoga gives you the power to be that force of healing in the world.
Yoga reveals our true nature. A warm, tender heart of compassion that beats strongly underneath.
Yoga asks you to tap into a place within yourself that has faith in results that are not immediately evident. The only way to rest in the difficulty of the present moment is to have full faith that your ultimate goal, the attainment of inner peace, is achievable.
August 30, 2013
When I stumbled onto Kino MacGregor's YouTube channel, I watched a lot of her content. She's bright, communicates well and teaches clearly both simple and complex concepts and poses. I read more about her and found this book, and thought it would be helpful to me as a new yoga practitioner, even though I don't practice Ashtanga style. It has certainly been helpful.
The book contains two parts. The first is theory and story, and I was immediately impressed with how well it is written. From the history of yoga through Kino's personal discovery of it, discussion on diet and spirituality, her work is encouraging and respectful both of her reader and the tradition.
The second is practice, with photos and descriptions that illustrate the Primary Series of Ashtanga. It is certainly helpful to a beginner, and I believe it would be helpful to more advanced practitioners as well.
This book is by far the best on the subject on my small but growing yoga shelf.
The book contains two parts. The first is theory and story, and I was immediately impressed with how well it is written. From the history of yoga through Kino's personal discovery of it, discussion on diet and spirituality, her work is encouraging and respectful both of her reader and the tradition.
The second is practice, with photos and descriptions that illustrate the Primary Series of Ashtanga. It is certainly helpful to a beginner, and I believe it would be helpful to more advanced practitioners as well.
This book is by far the best on the subject on my small but growing yoga shelf.
Displaying 1 - 30 of 48 reviews