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The Power of Ashtanga Yoga: Developing a Practice That Will Bring You Strength, Flexibility, and Inner Peace--Includes the complete Primary
Ebook The Power of Ashtanga Yoga: Developing a Practice That Will Bring You Strength, Flexibility, and Inner Peace--Includes the complete Primary
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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.
- Sales Rank: #41353 in Books
- Brand: Brand: Shambhala
- Published on: 2013-06-04
- Released on: 2013-06-04
- Original language: English
- Number of items: 1
- Dimensions: 11.00" h x .60" w x 8.50" l, 1.68 pounds
- Binding: Paperback
- 240 pages
Features
- Used Book in Good Condition
Review
“The Power of Ashtanga Yoga accomplishes something fantastic . . . Kino manages to incorporate everything you ever wanted to know from a yogi. She seamlessly incorporates personal experiences, useful gems of wisdom, and detailed technical knowledge of the practice.”—Huffington Post
“Kino MacGregor is a dedicated student and teacher of Ashtanga Yoga and she has wonderfully shared her insights, thoughts, and guidance in this book.”—David Swenson, author of Ashtanga Yoga: The Practice Manual
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“I highly recommend The Power of Ashtanga Yoga. Not only is it chock-full of practical advice and tips for the beginner and for those with injuries or obstacles, it also treats asana practice as a fine contemplative art by its emphasis on smooth, focused movement in and out of the postures in synch with the breath. Its presentation of the subtle and deeper aspects of yoga is clear and accessible, making this book useful for all types of practitioners.”—Richard Freeman, author of The Mirror of Yoga
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“Kino MacGregor is gifted not only as a practitioner of asana but also as a writer and portrayer of the deeper aspects of yoga. She easily traverses such diverse terrains as spirituality, scripture, health, relationships, anatomy, and of course postural alignment and technique.”—Gregor Maehle, author of Ashtanga Yoga: Practice and Philosophy and Pranayama: The Breath of Yoga
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“An excellent, well-researched book that explores the philosophical, spiritual, and physical dimensions of Ashtanga Yoga in a way that is informative, inspirational, non-dogmatic, and easy to understand.”—Tim Miller, Director of the Ashtanga Yoga Center, Encinitas, California
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“In this marvelous book, Kino MacGregor shows us why she is so highly esteemed worldwide among Yoga teachers. She is not only�a miraculously proficient practitioner, but also a skilled and compassionate teacher who knows the heart and essence of Yoga as a spiritual path leading to enlightenment.”—Jack Forem, author�of Transcendental Meditation
“Anyone with an interest in yoga—from a bookstore browser to a dedicated practitioner—will find something to engage their mind, open their heart, and nourish their spirit in The Power of Ashtanga Yoga.�Inspirational, heartfelt, and practical, it is an invaluable roadmap to your infinite potential.”—Frances Cole Jones, author of How to Wow�
About the Author
Kino MacGregor is one of only fourteen people—and the youngest woman—in the United States to receive certification to teach Ashtanga Yoga from its founder Sri K. Pattabhi Jois. She has an international following of her own, and a busy schedule of teaching gigs at seminars and yoga conferences worldwide. She is a life coach and has a Master's Degree from New York University. MacGregor and her husband, Tim Feldmann, are the founders of the Miami Life Center (www.miamilifecenter.com), where they teach daily classes, workshops, and intensives together. MacGregor was featured in Yoga Journal as one of the top twenty-one rising stars of yoga. Her website is www.kinoyoga.com.
Most helpful customer reviews
56 of 59 people found the following review helpful.
Ashtanga Primary Series for new and yet also long term practitioners
By A. J. Hall
I was so looking forward to this book that I contacted the publishers to ask for an advanced review copy for my Home Ashtanga Blog. This review is based on the copy they sent me last week.
If you are already familiar with Kino's teaching, take a moment and think what you were expecting and hoping Kino's book would be like.......yep, it's EXACTLY like that. Every posture crammed full of the tips, hints and encouragement we've come to expect from her DVDs and YouTube videos. Plus some surprises. Home Ashtangi's will love it, shala students too but teachers perhaps for the seemingly endless supply of ideas to help their students. This is Kino at her best.
Complete beginners might find the detail Kino goes into in the posture descriptions intimidating or overwhelming at first glance and yet these descriptions are made of step by step instructions and suggestions for making the full expression of the postures possible but more importantly safe. Read through them, take note of the cautions and explore the different suggestions and finer points of technique as you develop your practice.
This isn't a glossy picture book but a serious treatment of the nature, attainment and purpose of asana in the Ashtanga practice of the Krishnamachaya/Jois lineage. It has a strong focus on the spiritual or mindful dimension of the practice, of the energetics of practice, of the breath and the bandhas (as well as how to actually go about engaging and employing them).
No surprise to anyone who's followed Kino's work perhaps but yes there is a section on jumping back and through, the technique in Ashtanga for moving from one posture to the next with grace and elegance, including the challenging lotus jump back from postures like Kukkutasana and padmasana should you choose to explore it. This is found in a chapter on Strength : The Yoga of true power, where Kino looks more closely at the bandhas, the network of interlinked techniques, that can make a radical difference in all areas of your practice.
"...Over time you will be able to activate this whole network of movements in one fluid contraction". p175
Chapter 10 on Strength also includes a subsection on The Quiet Strength of a Woman's body.
"Contemporary dogma of what is possible for men and women contribute to what yoga practitioners believe is possible for male and female bodies. If you are a woman, you may wonder whether you are the wrong shape, size, weight, gender to be able to catapult your hips through the air and resign yourself to being just flexible. But this type of thinking undermines a true sense of the power for either gender.
In yoga there is an unfair assumption that all men effortlessly perform gravity-defying lifts and all women snake their way into positions a contortionist would envy. While the mind-set of teachers and students often perpetuates some traditional gender roles, reality tells a different story. There are men who are hyper mobile and unable to lift their butts off the ground, and there are women who are stiff as a board but can balance unwaveringly". Kino Macgregor -The Power of Ashtanga yoga p172
Kino is an enabler. This book is all about what is possible and, more practically, how it's possible as well as the possibilities this practice opens up. This enabling feeds through the whole book, every posture has a wealth of tips and hints for engaging X, facilitating Y and achieving Z. It's very much a hands-on book, the focus is on helping you not just to get into an asana but to achieve greater comfort and steadiness (in life as well as in practice). As such I find myself asking 'Who isn't this book for?' It's ideal for the beginner whether starting at in a shala or studio with a teacher or at home with a book and a dvd (she mentions the home practitioner, myself). But it's also for somebody who has practiced for a number of years and wants to not just tidy up the alignment of a posture but to achieve greater facility at every stage of the practice. Many of the instructions or rather suggestions that Kino includes I've come across before, most no doubt from her own Youtube channel and tutorials but never so many in one place and in and for every posture. As such this is also strikes me as an excellent resource for the teacher.
The Amazon preview shows the Chapter heading but not the subsections, these include
My yoga Journey
The heart of Ashtanga
Practical guidelines for yoga practice
Getting started in your practice
Listening to the wisdom of your body
The ancient origins of Yoga poses
The origins of Ashtanga Yoga
Ashtanga Spiritual practice
Ashtanga Physical practice
Finding your teacher
The heroic Healing journey of Yoga
How yoga poses really work
Drishti; single pointed gaze
Gazing with the lamp of knowledge
The Magic of the breath
Relax and breath into it
Ujjayi: The breath of life
Granthis
The ritual of Vinyasa
The Ashtanga yoga diet
The hidden power of food
Ahimsa; The Yogic Diet of Nonviolence
Ayurvedix Guidelines
Cleansing and Purification
Practice yoga. heal the planet. The spiritual Journey of Asana: Yoga beyond bending
Stretching your mind
Walking the spiritual path
Life lessons on the yoga superhighway
Revela your true self
Complete healing
Strength: The yoga of true power
The quiet strength of a woman's body
Bandhas
Mula bandha
Udiyana bandha
Foundation
Direction in strength
How to jump back
How to jump through
How to jump back from lotus position
Chakrasana
Opening mantra
Closing mantra
Sanskrit vinyasa count
Some examples here's
Kino on the breath...
"If you focus solely on attaining the asanas when you practice, you will most likely sacrifice the breath for the form, but the ends do not justify the means in Yoga. In fact, the means themselves are the ends. Yoga is about the journey and the process and if there is no space to allow a deep inhalation and exhalation to be your guide, there may never be space for you to be calm in your life" p27
"Each breath has four distinct components; the inhalations, the space between the inhalation and exhalation, the exhalation and the space between the exhalation and inhalation. It is important to give a gentle pause between the breaths so you float effortlessly for a moment between each inhalation and exhalation. When you advance to more in-depth breath work that includes holding or retaining the breath the space between breaths will be crucial." p28
Kino on Method
"The Ashtanga yoga practice recommends that you practice six days a week. traditionally, this practice was meant to be done in the Mysore style" in which you follow your own breath and movement rather than the guidence of a teacher leading a class through the same movements....Memorising the postures allows you to focus internally, which is the real goal of yoga. When you do not know what you are doing next your attention will always be on your teacher rather than within yourself. Once you memorise the sequence of postures that your teacher determines is right for you, the entire practice moves to a deeper, subconscious level" p12
...and on a Six day practice
"Taking a six-day- a-week practice is often hard for for new students, so I usually recommend that they begin with three days. Once they establish that level of regularity, they can add one day every six months until they reach the full six days a week. To make the transition from a fitness orientated approach to yoga to a devotional one, you need to practice consistently and regularly. A daily spiritual ritual in which you take time to connect internally to a deep sense of yourself requires dedication. The six day requirement is meant to develop the kind of mental, spiritual and devotional determination needed to progress along the internal path of yoga" p12
The Amazon preview looks mostly at the first couple of chapters but lets take a look at how the asana are treated in Part 2 of the book..
In many if not most of the postures, Kino is addressing Beginner, Intermediate and Advanced practitioners. In Ashtanga we all do Primary series on Friday's whatever series we may be practicing the rest of the week. Marichiyasana D, a deep twisting posture is a good example of this, Kino includes beginner modifications, a standard intermediate expression of the asana as well as the advanced version of the pose with both sit bones down on the mat. This is a unique feature of Kino's book I think, it's a reminder that we can approach this first series of Ashtanga as Intermediate and advanced practitioners. And besides, some Yoga practitioners may have no interest, for now at least, in exploring the more advanced Ashtanga series, Kino provides options for taking a more advanced approach to the Primary series.
I should perhaps also mention that the asana sections each have an introduction outlining the characteristics of the group of postures. So there's a Surynamaskara section, Standing section, seated, backbends and finishing.
There's also an appendix outlining the vinyasa count for every posture, showing which movement for which stage of the breath, nice and handy having it in a separate section. There's a practice cheat sheet at the back too of just the photos of the postures in the sequence and a nice, quite extensive, glossary too with a strong focus on how Pattabhi Jois would introduce these terms
This book is very much part of and of the tradition and yet not in anyway dogmatic, that's a neat trick. There is a lot going on in the book, it's smart but approachable. Kino seems to have a knack for presenting the practice in a way that draws you in yet without dumbing the practice down.
I'll be coming back again and again to the asana descriptions of course, I haven't been able to flick through the book without wanting to jump on the mat to try out one or more of the of the hints and/or suggestions, and as soon as I finish my practice I find I want to grab the book again to check how she approaches a particular asana or vinyasa that I may have felt could have been a little better in practice that morning.
But I'll also be coming back to it for the ideas around the physical elements of practice, many of them will strike you as surely obvious as if they are things we've known all along concerning the practice of Yoga yet never verbalised, timely and well put reminders of what is perhaps most important in the practice .
"If you approach your practice from the perspective of attaining the perfect asana, sooner or later you will fail. even the strongest and most flexible person will get injured or grow older one day. Eventually a new generation of stronger, more flexible students come through. When all this happens, it is not time to quit or punish yourself. Moments of perceived failure are often when the most yoga happens. Sometimes we have to gain the perfect yoga body and the perfect yoga poses just to 'lose" it to injury or age; thus, we see that the whole point of the journey has nothing to do with asana after all. Yoga asks you to tap into a place within yourself that has faith in results that are not immediately evident. " p52
26 of 26 people found the following review helpful.
Best Yoga Book on the Market
By Brian M Penny
Many yoga teachers seem to be afraid of imparting all of their knowledge. They hold back because they view their books, videos, etc. simply as marketing tools to get you into their classes. It's just merchandise, and you're just a consumer. This train of thought leads to these yogis holding back important information. Kino does the opposite, proving both her teaching ability and business savvy by explaining everything in as much detail as possible. Between her books and videos, she easily imparts more than 200 hours' worth of yogic wisdom for anyone willing to put in the effort. Instead of only giving you a sample in hopes that you'll come to her and give her your money like many other teachers, she gives every ounce of information she can fit into each situation she's teaching.
Because of her deep well of knowledge, The Power of Ashtanga Yoga works on its own as a teacher. In it, Kino manages to incorporate everything you ever wanted to know from a yogi. She seamlessly incorporates personal experiences, useful gems of wisdom, and detailed technical knowledge of the practice. Rather than bombarding you with an overload of technical information or droning on and on about generic information as most yoga books tend to do, Kino stops quite often to relate the information on a personal level. She manages this quite well because she doesn't hold back. Sometimes it feels like she knows the objections you have to a concept before even you do.
64 of 74 people found the following review helpful.
Good But Missing On Key Elements
By Infinite Mind
I have been practicing Ashtanga Yoga off and on for 10 years. I taught myself using Power Yoga by Beryl Bender Birch and then Ashtanga Yoga by David Swenson. Eventually I sought the assistant of a qualified instructor who seemed amazed that I learned this style via books. I am always looking to expand my knowledge of Ashtanga and seek that know-how wherever I can find it. I recently started to follow Kino online and think she is very thorough and knowledgeable when it comes to Ashtanga. Excited to get this book I took a trip to a local book store. As I stated Kino goes very in-depth about Ashtanga and the benefits of the practice as well as diet. The one area that she doesn't cover in great detail or much at all are the modifications for beginners and those who are not as open in certain areas of their bodies. Except for a few poses there are no in-depth explanation of modifications or accompanying photographs. The lack of modifications is where this book falls short for me, which is why I am surprised by all the 5 star ratings, which I find suspicious. David Swenson's Ashtanga Yoga has modifications for EVERY pose. Im surprised because in many of Kino's YouTube videos she offers modifications for many poses especially the Vinyasa. I'm sure for many folks learning from a qualified instructor is best, but there are always exceptions. I'd say this book is more to add to your Ashtanga Yoga library but not a definitive guide for practice.
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