Deep Hip Opening - Ashtanga Yoga Challenge Day 20 - Supta Kurmasana

Work on healthy alignment and technique for one of the most challenging gateway poses of the primary series. Remember not to judge yourself by the shapes you can or cannot make. Instead, focus on the inner journey and be sure to choose a safe variation of the asana for your practice.
Practice with me on OmStars commercial free! Over 1000 classes and thousands of hours of content: www.omstars.com. If you’re looking for yoga videos that will show you the perfect way for you to start your yoga journey then Kino MacGregor’s yoga channel is perfect for you! Whether you are new to yoga or an advanced yoga student you will find a full yoga library with all the yoga postures that you need to develop a complete yoga practice. Yoga is more than just a physical practice yoga is a lifestyle that includes living a peaceful life. Living the yoga lifestyle is about yoga practice, inner peace, yoga diet and being a good person on and off your yoga mat. Kino is a yoga teacher, author of three books, international teacher, writer, blogger, online yoga class teacher, IG yoga challenge host and much more. She co-founded Miami Life Center and Miami Yoga Magazine as well as produced six Ashtanga Yoga DVDs. Practice yoga, change your world one breath at a time. Kino believes that yoga is a vehicle for each student to experience the limitless potential of the human spirit. You don’t have to be strong or flexible to begin the yoga practice, all you need is an open heart and the inspiration to practice yoga. Unroll your mat and do the practice!
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[@deannamorgan673]

Hi Kino, I have been practicing with you for over 15 years, you have inspired me like no one else. I practice only on and off, I would always have some sort of pain, the knees especially so I always have to modify. As soon as I saw you on KZbin, I purchased you DVD and started practicing and have not given up yet, I just wish I had more time to practice. I never beat myself up, I’m always happy with where I’m at. This challenge is really awesome, I’m glad it’s on Omstars, I have been a member ever since it started.

[@deannamorgan673]

The second variation works for me.

[@colinchenery3375]

Thank you Kino, a few lessons behind now after some travelling. Version 2 of the posture is as far as my hips can allow for now. Loved the steps and the vision you give for progressing further with patience, persistence & peace. Om S’anti 🙏😊💜

[@Claudia-ps9jx]

Never saw the version of supta kurmasana with blocks. But I love it! It's wolderful how you set up the asana step by step. Love and light to you!

[@KinoYoga]

Thanks for practicing, so glad you liked the option with the blocks :)

[@tyharness2527]

thank goodness for the simple mods. i like the blocks option. Going to need to get my fitness levels up to get through the full practice.

[@KinoYoga]

So happy you found an option that works for you :)

[@kims2576]

I’m in phase 2 and excited to keep practicing. 🥰 🙏🏻

[@MVJ437]

Kino, you're amazing!! Your example often sets new goals for me and motivates me to pursue them.

[@malindarayallen]

I feel the same way! She's brought me father than any other teacher. 🧘🏾🧡

[@jayanthikahadugoda4256]

Very informative video thank you

[@elisagiudici3287]

thank you Kino. I am so gratuful to have you teacher

[@yogasandeepathreya9912]

🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏 maybe try this pose next few days

[@KikiContrerasNyu]

These adaptations are priceless! ❤️❤️ I’m surprised I can lay on my elbows on this one, yay 🥰

[@KinoYoga]

Great work :)

[@Tree2Tool]

Any form of body conditioning is a life-time, day-to-day practice.

[@KinoYoga]

So true

[@Noa.Shakti]

Exactly

[@phedrayogabalsamelli2542]

Thank you Kino!

[@meganpiano]

Thank you so much for this! 🙏🙏🙏

[@yevgeniyaashcheulova9680]

But you are amazing 🙏💕

[@nodnod222]

Thank you for your valuable tips.

[@marilyngood6899]

it's great!!! where we practice yoga we have a picture where you and my teacher happy and smiling! ! !

[@KinoYoga]

Nice :)

[@annerogersdeanda4800]

Elbows touching ground knees bent wider than shoulders feet flexed. Not quite ready to thread arms under and back due to pressure of knees on straightened elbows. I think knees need to be over shoulders first.❤️🌺🙏🧘🏻‍♀️

[@rosalbalettieri9029]

Fantastica... Grazie 🙏

[@ManpreetSingh-mw8bh]

When will u come to india....we want to learn ashtanga yoga from you 🙏

[@KinoYoga]

I love India and look forward to coming back hopefully soon

[@sergiodonoso8301]

Hola kino, que tengas un lindo fin de semana 💐🌸🌹🌺🙏🙏

[@ulrikeschielke7290]

Thank you Kino ❤️ My elbows are on the ground but I can‘t go further to the final variation. Your introduction was very inspiring though, especially accepting where you are and not where you think you want to be.

[@shashidharramachandrarao2275]

Super...

[@KaraCamilleDelonas]

Hey Kino! I did the final variation but it’s hard to get my feet far enough behind my head that I can keep my head straight

[@KinoYoga]

Great work! Keep practicing :)

[@thurayshanmuganathan9776]

Thanks

[@venezzrok871]

First I thought variation 3 was the end position, but then... The legs went flat and she transformed into her final and most powerful form...

[@tarasuppa4064]

I almost skipped this one but am glad I listened to you and tried the variation that was right for me--Elbows on the floor! It felt so good!! 🥰 Thank you, Kino! 🙏🧘💗❣️

[@hemji999]

Do yoga daily And be healthy

[@luemun]

Thanks Kino! I would have never attempted this posture if it wasn't for this series, and I'm so happy to see the step by step variations to work toward these challenging asanas even as a naturally inflexible person.

[@richardf767]

Thanks for your encouragement of self-compassion united with the fire of regular practice.

[@KinoYoga]

Thanks for listening and applying the teaching :)

[@kandaridhanbir4962]

Fantastic Yes keep practicing is a big challenge

[@RowanPixie]

Hi Kino, thanks for giving us so many variations, it's so useful. I managed variation 3, but my hips are so sore now! Can you recommend a counter pose to relieve the soreness? I've done child's pose but it only helped for a short while. Thanks so much :)

[@KinoYoga]

Great that you were able to practice. The soreness is normal, especially around the muscles. For a counter pose, try upward facing dog, simple bridge, cobra or some other gentle backbend.

[@RowanPixie]

Thanks Kino ❤️

[@acrobaticsunknown6063]

Could you please make a video on shoulders open

[@user22162]

I liked your speech very much that you gave before the practice.

[@bingshen4912]

Brilliant, I’m a big fan of your 30 mins videos for advanced poses, which help me a lot to progress. It would be great if you could do more of these.

[@KinoYoga]

Thanks for letting me know. I will definitely take the request into account :)

[@bodhig3894]

🙏🦚🦚🦚🙏 Thank You, Peace & Love 2 You, May your day be filled with Beautiful Energy🌈

[@KinoYoga]

Thanks so much

[@allangraham3649]

Thank you for your time and namaste! :) I'm learning every day here too.

[@KinoYoga]

You’re very welcome. Thanks for joining :)

[@litnoregrets7551]

Great tutorial. Now I know why my clavicle was hurting so much after Primary Eries class, it is because I was trying hard to get into septa kur… I had no idea this pose could do this. I love all the variations which will help me slowly progress into this intense pose. Thanks again. I have followed you for many years and always love your videos. 🙏🏽💙

[@erikb.prestbury1858]

That stretch at 12 minutes in would take me a long while to duplicate. But thanks for the inspiration. 🙂

[@malindarayallen]

Take your time and enjoy the journey! 🤗

[@KinoYoga]

Just keep practicing :)

[@sunselly3253]

Version 2: elbow is not on the ground yey.

[@Changes-fw4zc]

Your beautiful smile is medicine to me

This is really a good journey! Following this video, i am at the 2nd last variation. Even though it may take 20 years for me to get to the point of last variation, i still see my little improvement day by day. Most important is what you have in the opening speech...👍

[@KinoYoga]

Thank you for sharing your journey and thanks for practicing :)

[@burmesemartialartsacademy4061]

Yes !...very very advanced...will continue with what can be done...caught up now...approx what time are you looking @ today ? & again thank you Kino !

[@annerogersdeanda4800]

Thank you Kino for all the perfect modifications. I was able to manage up to using the strap.❤️🙏🌺🧘🏻‍♀️

[@annerogersdeanda4800]

Thank you Kino. Definitely appreciate the modifications as well as seeing the full expression of the asana.❤️🙏🌺🧘🏻‍♀️

[@markrodriguez4867]

Awesome video you are a amazing instructor very professional keep rocking baby girl

[@kaleywilcox9769]

This was a tough one. I liked the diamond shape fold forward version! 😬 Sorry not so good on the terminology!

[@KinoYoga]

Good work! This one is hard

[@chinnunadar7252]

Hello kino, I've been feeling a little sternum pain and I doubt that it is because of the kurmasana that I practiced that day , what excercise should I do now to get get rid of that ? Thanks for this video ☺️

[@viv2904]

You are awesome 👍👌❤️

[@generaPotatoSpud]

Love your videos and the in depth descriptions on the poses done correctly! Could you go deeper on why and how the sternum and collar bone can be affected by certain hip opening postures? What do the red flags call out?

[@YogeshKumar-rq2xr]

Hi kino is diet play role in flexibility in body can u please tell me what is your diet routine please

[@geetasgloriousgardenandpet9863]

Awesome flexibility and arm strength

[@SurajVishwakarma-ks8zt]

Amazing

[@mahdikeber9905]

❤🙏👌

[@Victory..I]

Who else is sleeping while watching this??

[@mariacarballojonatanluque157]

Kino!! Too challenging for me, my right shoulder is not good to try the deepest version.😞 I keep practicing every day! 😊 P.s. please check your email and let me know. Thank you. 😊🙏💕

[@KinoYoga]

Don’t push it, just keep practicing. I’ll check my email today :)

[@dorak8]

You are Great Kino! I'm in the elbows on the floor estate ;) But before I see this film I was nowhere cause I couldnt even imagine I could do this asana

[@KinoYoga]

Thanks for practicing

[@yevgeniyaashcheulova9680]

It was the most frustrating asana for me 😭🙏

[@DoubleAboveChaos]

You're Beautiful I wanna see you do this in Person

[@KinoYoga]

Thanks :) You, and everyone who wants to join, is always welcome to drop-in to a yoga class in person.

[@aaradhanamahlawat6942]

Practice practice practice... Journey begins Thanx Kino for inspiring... u r amazing

[@KinoYoga]

Thanks for practicing

[@leondumon8319]

Thank You Kino : Be happy 💞 peace and with love : And You know every day before I start my practice Yoga I greet You in my méditation : With Thanks for what You do for the Yoga and for the inspiration You give my to do perfect Yoga . ❤❤❤🛐

[@KinoYoga]

Thanks for your support :)

[@loquatmuncher]

lol i farted at the beginning while trying to bend forward and was laughing throughout the rest of the practice. Overall an enjoyable session even though I couldnt go very deeply into the poses. 10/10, would do again.

[@KinoYoga]

Keep practicing :)

[@verikoskhirtladze9832]

Thank you so much, Kino! ❤I wonder, is it nesesary, to learn properly all asanas till navasana, or it is ok to jump for more chalenging asanas and practice them too, for beginner?❤

[@KinoYoga]

That really depends on how you feel :)

[@anamariatorrado8824]

Kino you are a genius! The very best teacher. The difficult steps become easy with you. Thanks so much 🙏🥰

[@KinoYoga]

Thanks for practicing

[@marilyngood6899]

incredible and beautiful! I think that this asana get the first time (with two legs behind the head) the teacher can help, for the first acquaintance with the sensations in this asana! NAMASTE

[@KinoYoga]

It is definitely a good idea to work with a teacher on this

[@tersharam]

Variation 2 is where I am! Thank you for all the tips and guidance! ♥️🙏🏼

[@KinoYoga]

Great work! Keep practicing

[@lisaron7364]

This is really make my day ! Also knowing my yoga journey in the right direction.

[@KinoYoga]

Thanks for practicing :)

[@h.l.asolomonov7674]

I couldn't do it all but I tried it and enjoyed following

[@KinoYoga]

so glad you joined :)

[@jacquelinedella-santa2451]

amazing as usual, in love with your work, thank you.

[@KinoYoga]

Happy to hear it :)

[@mohammadwadallah]

🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽Master Kino

[@ColleenVoronel]

Thank You Kino!

[@sush139]

Kino is back in her home, rescued from the garage she was being held the last few days.

[@KinoYoga]

Aw, that is my yoga studio, Miami Life Center, on Miami Beach. When I have my crew with me, we set up and use the windows as the background. But when I’m teaching alone, then I use the natural light. Sorry it’s not the best view. We are, however, building a brand new space in the area of Miami called Wynwood.

[@sush139]

@@KinoYoga :-) I was just teasing you Kino. I am a devoted student, I have followed each one your Yoga challenges in the last year, and it was one of the primary reasons I could get through it at all. Whether you teach in a garage or in an idyllic beach, I am always going to follow you.

[@KinoYoga]

So happy you’re practicing 😊😊😊

[@khoyoga7822]

Thank You Kino Ma! Day 20 really Yogi Style