Asana Essentials The place for researching postures you are working on.

Ashtanga: Primary Series Postures

A bit about some of the featured teachers

Melanie Cooper

melanie cooper
Successful international teacher and author Melanie focuses on adapting the practice to the individual and making postures accessible and safe. Website: melaniecooper.co.uk

Mark Darby

mark-darby
To the point and detailed Darby uses his 25 years plus of teaching experience to make his instructions clear and accessible. Website : sattvayogashala.com

Iain Grysak

Iain-GrysakAshtanga teacher and 4th Series practitioner Iain has many insights to share with his easy relaxed manner Website: spaciousyoga.com

Laruga Glaser

laruga glaser
Powerful, feminine and a technician. What more could you want in a teacher? Ok compassion, but I’m sure she has plenty of that too. Website: larugayoga.com

Kino MacGregor

kino macgregor
Precise and concise Kino gives loads of detail in an easy to understand way. Website: kinoyoga.com

Anthony “Prem” Carlisi and Heather “Radha” Duplex

prem and radha
Based in Bali at the Ashtanga Yoga Bali Research Center, Prem and Radha have a gift in uncovering the key elements of a posture. Website: ashtangayogabali.com

David Garrigues

david garrigues
Quirky and unique David delivers humor and insight by the bucket load. Website: davidgarrigues.com

Peg Mulqueen

peg-mulqueen-web
Peg has some great insights into where we need to work in a posture, and has a very down to earth way of explaining it. She won’t mind me saying she is a bit of an anatomy geek too 🙂 Website: pegmulqueen.com

Ashtanga: Primary Series Postures

Padangushtasana & Padahastasana (Hold-The-Big-Toe Posture & Feet-On-Hands Posture)
Melanie Cooper
Kino MacGregor
Iain Grysak
Utthita Trikonasana (Triangle Posture)
Melanie Cooper
Laruga Glaser & Stu
Kino MacGregor
David Garrigues
Parivrta Trikonasana (Revolved Triangle Posture)
Melanie Cooper

Mark Darby

Kino MacGregor
David Garrigues
Utthita Parsvakonasana (Side Angle Posture)
Melanie Cooper
Kino MacGregor
David Garrigues
Parivrta Parsvakonasana (Revolved Side Angle Posture)
Melanie Cooper
Kino MacGregor
Prasarita Padottanasana A,B,C& D (Wide Stance Forward Bend)
Melanie Cooper
Variations A, B, C, D
Kino MacGregor
‘Á’Variation
‘B’Variation
‘C’Variation
‘D’Variation
David Garrigues
‘Á’Variation
‘B’ Variation
‘Ç’ Variation
‘D’ Variation
Parsvottanasana (Intense Side Stretch)
Melanie Cooper
David Garrigues
Iain Grysak
Utthita Hasta Padangushtasana (Upright Hand-To-Big-Toe Posture)
Melanie Cooper
Kino MacGregor
David Garrigues
Ardha Baddha Padmottanasana (Intense Bound Half Lotus)
Melanie Cooper

Iain Grysak

Kino MacGregor
David Garrigues
Modifications
Utkatasana, Virabadrasana A & B : Warrior Sequence,(Power Posture, Warrior A & B)
Melanie Cooper
Full Warrior Squence

Mark Darby
Utkatasana

Kino MacGregor
Utkatasana
Virabadrasana A
Virabadrasana B
David Garrigues
Utkatasana

Iain Grysak
Full Warrior Sequence

Dandasana & Paschimottanasana (Staff Pose & Intense Western Stretch)
Melanie Cooper

Mark Darby

Kino MacGregor
David Garrigues
Purvottanasana (Intense Eastern Stretch)
Melanie Cooper
Kino MacGregor
Mark Darby
Ardha Baddha Padma Paschimottanasana (Bound Half Lotus Forward Bend)
Melanie Cooper
David Garrigues
Iain Grysak
Triang Mukha Ekapada Paschimottanasana (One-Legged Forward Bend With Three Limbs Facing Forward)
Melanie Cooper
Iain Grysak
Janushirshasana A, B, C, D (Head-Beyond-The-Knee Posture)
Melanie Cooper
Variations A, B, C, D

Mark Darby
Variation ‘A’

Variation ‘B’
Kino MacGregor
Variation ‘A’
Variation ‘B’
Variation ‘C’
David Garrigues
Variation ‘A’
Variation ‘B’
Variation ‘C’
Marichyasana A (Posture Of The Rishi Marichi A)
Melanie Cooper
Laruga Glaser & Stu
Kino MacGregor
David Garrigues
Marichyasana B (Posture Of The Rishi Marichi B)
Melanie Cooper
Kino MacGregor
Iain Grysak
Marichyasana C (Posture Of The Rishi Marichi C)
Melanie Cooper
Kino MacGregor
David Garrigues
Marichyasana D (Posture Of The Rishi Marichi D)
Melanie Cooper

Peg Mulqueen
Practical Tips

Kino MacGregor
David Garrigues
Navasana (Boat Posture)
Melanie Cooper
Kino MacGregor
David Garrigues
Bhujapidasana (Knees-On-The-Shoulder Posture)
Melanie Cooper
Kino MacGregor
David Garrigues
Kurmasana & Supta Kurmasana (Turtle Posture & Reclining Turtle Posture)
Melanie Cooper
Kino MacGregor
Supta Variation
Iain Grysak
Garbha Pindasana & Kukkutasana (Embryo-In-The-Womb Posture & Rooster Posture)
Melanie Cooper
Kino MacGregor
No space between your legs?
Iain Grysak
Baddha Konasana (Bound Angle Posture)
Melanie Cooper
Kino MacGregor
David Garrigues
Upavishta Konasana (Upright Angle Posture)
Melanie Cooper

Iain Grysak
Upavishta Konasana & Supta Konasana

Kino MacGregor
David Garrigues
Supta Konasana (Reclining Angle Posture)
Melanie Cooper
Kino MacGregor
Supta Padangushtasana (Reclining Hold-The-Big-Toe Posture)
Melanie Cooper
Kino MacGregor
Iain Grysak
Ubhaya Padangushtasana (Take-Both-Big-Toes Posture)
Melanie Cooper
Kino MacGregor
Iain Grysak
Ubhaya Padangushtasana and Urdhva Mukha Paschimottanasana
Urdhva Mukha Paschimottanasana (Upward-Facing Forward Bend)
Melanie Cooper
Kino MacGregor
Setu Bandhasana (Bridge Posture)
Melanie Cooper
Kino MacGregor
Iain Grysak
David Garrigues
Urdhva Dhanurasana (Upward Bow Posture)
Prem and Radha
Kino MacGregor

Laruga Glaser and Stu

David Garrigues

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