The Power of Ashtanga Yoga by Kino MacGregor

The Power of Ashtanga Yoga by Kino MacGregor

Author:Kino MacGregor
Language: eng
Format: epub
Publisher: Shambhala Publications

Figure 6.27

Figure 6.28

Achieving balance in the hovering position is not easy and requires a great deal of practice. Your pelvis must be balanced over the solid foundation of your arms and your pelvic floor engaged to lift the weight of the body up. When you are attempting this movement by lifting one knee into your chest and jumping the feet into the hovering position, think about sending the weight of your body over your hands. Engage your deltoids, latissimus dorsi, serratus anterior, pelvic floor, and breathe deeply. Look down at your mat. This pose is held for only one breath so do not overexert yourself. If it doesn’t happen immediately, jump back and continue the practice.

Whether you are lifting or jumping up, exhale as you jump back to Chaturanga Dandasana, inhale as you enter Urdhva Mukha Svanasana, and exhale as you go into Adho Mukha Svanasana to complete the movement.


Strengthens the knees, calves, ankles, and spine

Stretches the Achilles tendon

Stimulates digestion, circulation, and the cardiovascular system

Lifts the arches of the feet

Aligns the pelvis and spine

Deepens awareness of the hip joint


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