Kino MacGregor

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Mar 1st 2025

Bangkok Workshop

Mar 1st - Mar 4th 2025

Register Back to Schedule

Ashtanga Yoga Center of Bangkok Khlong Toei Nuea
Watthana
Bangkok
Thailand

kinoyoga

Author, Yoga Teacher, YouTuber
🚀Next Workshop: Philadelphia
📚New Book: Accessible Ashtanga
🌟Online @omstarsofficial
🌴Shala @miamilifecenter

Bringing the chest out over the hands in Urdhva Dh

Bringing the chest out over the hands in Urdhva Dhanurasna helps to open the upper back and relive pressure on the lower back. The shoulders externally rotate and ek owls draw towards each other as the erector spinae muscles create the spinal extension through the entire arch of the back. But, it’s much harder than it looks. Even quite advanced practitioners with deep backbends may find it challenging to work on this alignment. With an assist it’s easier to find the courage to go a little further. What about you? Have you tried to bring the chest more over the hands in backbends?

Keep practicing, listen to your body and find your own path in to the asana.

Day 5 #progressiveashtangachallenge is Urdhva Dhanurasana. You can jump in any day of the challenge and join the practice on @omstarsofficial for free! Join me live today for Full Primary Series! Link is in my bio.

Next workshop: Philadelphia @philadelphiayoga
This weekend!

Join me and @timfeldmannyoga this November, December and next June @miamilifecenter for Mysore weeks, a full month of teaching and our one month course.

New yoga mat @kinenyoga What do you think? This is a tease of something special coming soon!

#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #yogachallenge #yogachallenges #omstars #omstarsyoga #miamiyoga #yogi #backbend #urdhvadhanurasana #bowpose #wheelpose
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Should the sitting bones be on the ground in Baddh

Should the sitting bones be on the ground in Baddha Konasana? The answer is yes, no and maybe.

For Baddha Konasana A, the sitting bones move back as the pelvis rotates back. This action facilitates a pivot around the hip joint and deeper forward folding. Once the flexibility is there, the sitting bones move back and off the ground as the chest shifts forward and down. However, for most people, the reality is at the sitting bones will remain on the ground in this variation.

For Baddha Konasana B, the sitting bones may also come off the ground as the pelvic tucks under. This deep spinal flexion eventually brings the head all the down to touch the toes and rolls the public bone upwards and inwards. This variation of the pose may feel more accessible to most people.

For Baddha Konasana C, the sitting bones are on the ground while the pelvis remains in a neutral position.

All three variations are useful to practice.

Keep practicing, listen to your body and find your own path in to the asana.

Day 4 #progressiveashtangachallenge is Baddha Konasana. You can jump in any day of the challenge and join the practice on @omstarsofficial for free! Link is in my bio.

Next workshop: Philadelphia @philadelphiayoga
This weekend!

Join me and @timfeldmannyoga this November, December and next June @miamilifecenter for Mysore weeks, a full month of teaching and our one month course.

New yoga mat @kinenyoga

Video @josepharmstrongyoga
#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #yogachallenge #yogachallenges #omstars #omstarsyoga #miamiyoga #yogi #baddhakonasana #butterflypose
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Marichasana D is one of the hardest and most compl

Marichasana D is one of the hardest and most complex poses of the Ashtanga Yoga Primary Series. It’s important to understand how best to support the body and work with good technique.

Avoid leaning back and lifting the knee that’s in half lotus too far off the ground. Try not to collapse the chest or stabilize the collarbone when attempting to bind the hands.

Start off by leaning forward so that the knee in half lotus can comfortably be supported by the floor. Keep the chest close to the thigh while reaching the arms around. Lift and creates space along the spinal axis to enter the pose.

Keep practicing, listen to your body and find your own path in to the asana.

Day 3 #progressiveashtangachallenge is Marichasana D. You can join on @omstarsofficial for free! Link is in my bio.

Next workshop: Philadelphia @philadelphiayoga
This weekend!

Join me and @timfeldmannyoga this November, December and next June @miamilifecenter for Mysore weeks, a full month of teaching and our one month course.

#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #yogachallenge #yogachallenges #marichyasana #marichasana #omstars #omstarsyoga #miamiyoga #yogi
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Avoid hiking the hip of the extended leg to try to

Avoid hiking the hip of the extended leg to try to lift the leg higher in Utthita Hasta Padangusthasana. When the hip hikes, the pelvis destabilizes and balance is challenged. Additionally rotation ends up happening in the standing leg instead of in the extended leg. It’s very difficult to maintain a healthy neuromuscular activation with misalignment.

instead, stabilize the pelvis by rooting down into the standing leg. This will help isolate the external rotation of the hip joint and the extended leg. Working in this manner will help maintain activation of the pelvic floor and a calm and balanced mind.

Day 2 #progressiveashtangachallenge is Utthita Hasta Padangusthasana. You can join on @omstarsofficial for free! Link is in my bio.

Next workshop: Philadelphia @philadelphiayoga
This weekend!

Video @razyogi
#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #yogachallenge #yogachallenges #utthitahastapadangusthasana #omstars #omstarsyoga
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Kino Macgregor, Miami Yoga Garage
1940 NW Miami Ct
Miami, FL 33136
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