Kino MacGregor

☰

About
schedule
Podcast
Videos
Blog
Books
Products
Contact

Nov 20th 2026

New Jersey Workshop

Nov 20th - Nov 22nd 2026

Register Back to Schedule

Somerville
New Jersey
USA

kinoyoga

30 Years of Study & Teaching
Ashtanga Yoga · Meditation · Author · Podcast Host
@omstarsofficial Founder
Classes · Retreats · Trainings👇

Some people call this headstand the “Iron Cross” b

Some people call this headstand the “Iron Cross” because of its iconic shape. Others consider it the most challenging, and perhaps the scariest, of all seven headstands.

Mukta Hasta Śīrṣāsana C is an unsupported headstand, meaning that the arms do not create the same kind of supportive structure around the head that we find in more traditional headstand positions. Instead, the wide placement of the hands demands strong, stable shoulders, articulation through the core, and a refined sense of the center line.

Rather than relying on momentum, work to establish the foundation first. Root through the head and hands, stabilize the shoulders, and send the hips forward to lift up. Once the body begins to find balance, then orient the activation towards the central axis and find balance with more ease.

The challenge is not simply getting upside down. It is learning to trust the architecture of the pose while maintaining enough strength, awareness, and composure to balance within it.

Day 20 of #TheWorkOfSecondSeries is Mukta Hasta Śīrṣāsana C.

Add the challenge tag, follow and tag us all @kinoyoga, @omstarsofficial, @lottasebzdayoga, @chandanabhowmickyoga @heidikayoga.

Click link in bio to join!

⚡️

Join me online @omstarsofficial for all my drills, classes and much more!

Winter and Summer Mysore Seasons in 2027
January 11-30
June 21 - July 17
@miamilifecenter

⚡️

Stuttgart @yoginzky

Beirut @sarvamyoga

Charleston

Chicago @yogaview

Montreal @energie_encorps

Ashtanga Synthesis @ashevilleyogacenter

Merida @sadhakyoga

San Antonio @yogashalasanantonio

Argentina

Brazil @ashtangayogafloripa

💕

Retreats

Greece @soulsparkretreats Sold out, wait list only.

Bali @radiantlyaliveyoga Three week Mysore Season next year!
March 16 - April 4, 2027

Rishikesh March 1-7, 2027 @soulsparkretreats

London @mission.e1 next July and @nosenyoga next August. Mark your calendars!

💫

September 1–21
#ashtangayoga #sirsasana #yogachallenge #ashtanga
💗

Parighāsana is an open twist. To enter the pose, s

Parighāsana is an open twist. To enter the pose, spiral the torso and shoulder through toward the inside edge of the hip, establishing the rotation from deep within the center of the body. Then reach up and around with the opposite arm, lifting both elbows away from the ground to create space across the chest and shoulders.

Firm the legs and engage the pelvic floor to give the twist a stable foundation. From there, begin to spiral the rib cage around the spinal axis rather than simply pulling yourself deeper with the arms. Keep lifting the sternum as the chest opens, allowing the rotation to travel upward through the spine.

Find the stability underneath you in the legs and pelvic floor, the lift through the center, and finally the freedom of the open twist.

Day 19 #TheWorkofSecondSeries — Parighāsana

Add the challenge tag, follow and tag us all @kinoyoga, @omstarsofficial, @lottasebzdayoga, @chandanabhowmickyoga @heidikayoga.

Click link in bio to join!

⚡️

Join me online @omstarsofficial for all my drills, classes and much more!

Winter and Summer Mysore Seasons in 2027
January 11-30
June 21 - July 17
@miamilifecenter

⚡️

Beirut @sarvamyoga

Charleston, West Virginia

Chicago @yogaview

Montreal @energie_encorps

Ashtanga Synthesis @ashevilleyogacenter

Merida @sadhakyoga

San Antonio @yogashalasanantonio

Argentina

Brazil @ashtangayogafloripa

💕

Retreats

Greece @soulsparkretreats Sold out, wait list only.

Bali @radiantlyaliveyoga Three week Mysore Season next year!
March 16 - April 4, 2027

Rishikesh March 1-7, 2027 @soulsparkretreats

London @mission.e1 next July and @nosenyoga next August. Mark your calendars!

💫

September 1–21
#ashtangayoga #parighasana #yogachallenge #ashtanga
💗

To be a good crocodile, first get a stable Chatura

To be a good crocodile, first get a stable Chaturanga. 🐊

Nakrāsana asks you to transform the strength and stability of Chaturanga into dynamic movement. Establish a firm foundation through the arms and shoulders, stabilize from the core, and keep the whole body integrated. From there, press strongly through the shoulders and hands while lifting from the hips to propel yourself forward.

The key to getting flight is synchronization. The arms, shoulders, core, hips, and legs all need to act together in one coordinated burst of energy. If one part moves before the others, the crocodile stays on the ground. When everything connects at the same moment, the body becomes surprisingly light.

If you don’t yet have a stable Chaturanga, work on that first. There is no need to rush into the jumping movement before the foundation is there. Variations of push-ups are also a great alternative and can help build the shoulder, arm, and core strength that eventually supports Nakrāsana. Start off with just one or two and then build up to five.

Build the strength, coordinate the movement, and then let the crocodile fly.

Day 18 of #TheWorkOfSecondSeries is Nakrāsana. 🐊

Add the challenge tag, follow and tag us all @kinoyoga, @omstarsofficial, @lottasebzdayoga, @chandanabhowmickyoga @heidikayoga.

Click link in bio to join!

⚡️

Join me online @omstarsofficial for all my drills, classes and much more!

Winter and Summer Mysore Seasons in 2027
January 11-30
June 21 - July 17
@miamilifecenter

⚡️

Stuttgart @yoginzky

Beirut @sarvamyoga

Charleston

Chicago @yogaview

Montreal @energie_encorps

Ashtanga Synthesis @ashevilleyogacenter

Merida @sadhakyoga

San Antonio @yogashalasanantonio

Argentina

Brazil @ashtangayogafloripa

💕

Retreats

Greece @soulsparkretreats Sold out, wait list only.

Bali @radiantlyaliveyoga Three week Mysore Season next year!
March 16 - April 4, 2027

Rishikesh March 1-7, 2027 @soulsparkretreats

London @mission.e1 next July and @nosenyoga next August. Mark your calendars!

💫

September 1–21
#ashtangayoga #nakrasana #yogachallenge #ashtanga
💗

More asanas do not mean more spiritual growth. It

More asanas do not mean more spiritual growth. It can be easy to measure progress in yoga by the postures we can do, the series we practice, or how far we think we have advanced. But āsana was never meant to become a collection of achievements.

The postures we practice are tools within a much larger spiritual practice. What is appropriate for us will change over time as the body changes, the mind changes, and our understanding deepens. The real question is not how many asanas we can accumulate, but how we are using the practice we have to cultivate awareness, steadiness, and a deeper relationship with ourselves.

Listen to the full episode of Yoga Inspiration wherever you get your podcasts, and practice with us on @omstarsofficial.

#ashtangayoga #yogaphilosophy #kinomacgregor #yogapractice #omstars

Follow on Instagram

Contact

Kino Macgregor, Miami Yoga Garage
1940 NW Miami Ct
Miami, FL 33136
Contact: Contact Kino

Connect

Follow Kino on all of your favorite social media channels

counter on blogger