Kino MacGregor @kinoyoga avatarKino MacGregor

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Don’t tell the yoga police but I’ll be teaching Easy Ashtanga live on @omstarsofficial at 12 PM EST today.
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If you’ve ever wondered what to do on days when you feel low energy or pressed for time but still want to maintain your Ashtanga practice this class is for you. The reality is that if you maintain a daily practice for decades like I have, it changes and you have to be willing to allow those changes. You can do the same thing a little differently every day and it still keeps the torch of tradition in tact.
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Ashtanga guilt is a real thing. So many students feel like they have to keep it a secret that they had to modify a pose or skip a few poses or jump backs. Let’s end that yoga shame ridiculousness right now. Every practice is a good practice just because you did it. Every pose that you practiced was done well because you did the best you could. It’s as simple as that.
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If there’s one thing that’s for certain, it’s that when you’re ninety years old looking back at your life you won’t regret all those times you didn’t jump back. Now, this isn’t an excuse not to jump back. You have to jump back or at least try a few times. But it doesn’t mean you’re a good person or the best yogi if you can.
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I love the Ashtanga practice and it’s been my sadhana for 20 years. I wouldn’t change it for anything else. My intention with a class like today is to show you how Ashtanga Yoga can really be for everyone.
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Sign on and practice with me on @omstarsofficial
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https://omstars.com/live
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For members only 🙏
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#practiceyogachangeyourworld #onebreathatatime


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Are you ready for #HandstandMechanics ? This yoga challenge pairs with my all-new 14 class course on OMstars.com that breaks down the basics of handstands, starting from the foundational strength work and building up to handstand press. Whether you feel like you’ll never be able to do a handstand or you’re looking to refine your handstand skills this course is for you. Yoga is not a game of extreme ableism, and yet it’s fun to try challenging poses like handstands because they teach you something about yourself. It’s not about perfection, it’s about being strong enough to find a little piece of wisdom and humility with every breath. You learn physical skills, but the real journey is always inward. It doesn’t matter if you ever hold a perfect handstand, it only matters that you expand your heart when you try. Click the link in my bio to join my all new handstand course on @omstarsofficial
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The BEST part is that this course is a FREE #yogachallenge for charity starting July 1st. With the help of our awesome sponsor @miir we can raise up to $15,000 for Splash and help bring clean water to Nepalese villages.
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I’ve always said that we can practice yoga and change the world. Now, you can play an active role in that just by getting on your mat and practicing handstands with me! Click the link in my bio or sign up here:
https://omstars.com/challenges/handstandmechanics
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Are you in?
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Tag three friends who you want to do this challenge this!
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Let’s do it! Let’s get 15,000 handstanding in July and make a big difference in the world.
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#practiceyogachangeyourworld #onebreathatatime
#onehandstandatatime 🤸‍♀️


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#yogatutorial
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Vrschikasana is a scorpion handstand that requires both strength and flexibility. Many people have a hard time touching their feet to their head, even if they’re strong and flexible. With good technique, alignment, practice and patience you’ll get there.
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Tips:
1. Start off with your vertical line. The more flexible you are, the more important this is. If you're naturally bendy it can be too easy to just flop over into your backbend. Doing a backbend while balancing on your arms requires as much if not more structural integrity than doing a normal backbend.
2. Lift and create space between all the joints of the spine. Maximize this sense of spaciousness by sending the chest forward and up and the feet forward and away from the center of the body.
3. Avoid squeezing the glutes or hamstrings. If you just bend your needs to get the tips of the toes to the head you may end up tightening the butt and overactivating the hamstrings. Instead engage the muscles of the back and root down into your hands. Lead forward with your knees to keep a sense of elongation.
4. The goal isn't actually to touch the feet to head. Focus on articulating a dynamic extension of the spine. The challenge is learning how to facilitate entry into each joint from a place of integrated strength. The goal is to strengthen and lengthen the whole body.
5. Head up. I can't say this enough. If you don't keep the head up it will be hard to recruit the upper back and way too easy to hinge in the lower back. Upper back flexibility distributes the work of the backbend throughout the entire back instead of relying on only the lower back and also allows you a deeper, fuller breath.
6. Fall. Learn how to safely fall into Urdhva Dhanurasana. This will help get over the fear.
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Watch the full length free tutorial on YouTube:
https://youtu.be/lZ57D1wUt_c
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Handstands like this can be really hard! If you have no idea where to begin join my new handstand challenge (starts July 1) and get FREE access to 14 all new videos:
https://omstars.com/challenges/handstandmechanics
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#handstand #vrschikasana #bestrong #yoga #handstandmechanics


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If you think this looks easy you should see what’s going on in my mind. Every single time I’m about to jump back over I am filled with massive doubt and have to give myself an internal pep talk. Kino, you can do it, Lord help me, give me strength, ok, press into your arms, pelvic floor, inhale, jump to handstand. Every. Single. Time.
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I never had a problem falling over. But that’s my personality. I jump head in with all heart and no reservation, impulsive with full faith that I’ll land on the other side ok. And I always have. But getting back over is another story.
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Here’s what helped me:
1. Jump to handstand. Do not try and throw your body back over. Instead use the sample principles as jumping into handstand. Transfer weight onto the arms and send the chest over the shoulders and then hips over the shoulders.
2. Gaze forward, not down. Looking towards the same spot I gaze towards in Vrschikasana helps me feel the integrity of the handstand as I jump back over.
3. Use the backbend. Just like I squeeze my front body before pressing up to handstand here I’m squeezing my back body before jumping back over.
4. Go down slowly. Lowering as slowly down into backbend as possible helps build the strength to come back up.
5. Don’t overthink it in the movement. Find one key alignment pointer that puts it all together and then use that. Avoid being overly analytical while in the movement or the mind can fragment the wholeness of the body.
6. Forgive yourself. Some days are good. This was a good day. Some days are bad and I topple over and can’t even get back over. It’s all part of the process. Try three times, forgive yourself and move on to practice another day.
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This movement is called #viparitachakrasana or just tic-tocs and they are hard and challenging. In traditional Ashtanga Yoga this is added in at the end or latter part of Second Series. I’ve been working on this for about 18 years and I still have room for improvement.
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Question: are you interested for a handstand challenge with me as guide? It just might be on the program for next month! Check my stories for or go to this link for a special sneak peak:
https://omstars.com/challenges/handstandmechanics


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Summer in Miami is walks along empty beaches and liquid skies, empty of tourists and full of the tropical heat. Night blooming jasmine and thick heavy air, ripe with the stickiness of life. Nothing says home to me more than this.
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I’ve spent so long looking for approval, seeking to define myself in ways that seemed socially or politically correct. But where was I? Lost in a sea of opinions that change faster than the weather. Each time I looked outside of myself for happiness, identity, or belonging, I gave a piece of myself away. I said no to the spontaneous goodness of myself.
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Well now I say yes. Yes to every aspect of myself. I say yes and choose not to be afraid of condoning my mistakes or shirking responsibility. I choose to say yes to myself so that sometimes I can say no when it matters.
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If you lose yourself in the world you will search until the end of the world and never find what you’re looking for. Say yes to yourself and find the truth, wake up from the dream of blame and shame right now. Say yes to forgiveness because beating yourself up only sets the stage for the next cycle of downfall. Let it all in, especially those places that hurt, those things you feel ashamed of, those parts that feel ugly, love them all wholly and completely. Say yes to the vast expanse of the universe, the infinite, the pulse of spirit, say yes and let the wings of faith carry you far beyond where you can walk yourself.
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Say yes.
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#practiceyogachangeyourworld #onebreathatatime 🙏


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It’s mango season. Who wants one? 😍
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It is such an incredible blessing that these ripe juicy mangos literally fall on the ground waiting to be picked up, eaten and shared. Fallen fruit is just divine, perfectly ripe, not taken or picked, just a little nugget of blessing. And these little golden nuggets are all from my backyard.
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This is one of the many things I love about Florida 💗
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#miami #mango #mangogirl #floridagirl


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I struggle with self-love. I beat myself about things all the time, small things and big ones too, stuff that happened recently and other crap way back in the past. I know it’s not my fault, none of it is. We can’t help but stumble and fall, we are human, and that is part of what it means to be human. And yet, there’s a fine line between letting yourself off the hook too easily and flogging yourself repetitively so that you end up paying for the same mistake over and over again, long after you’ve learned the lesson.
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For awhile I couldn’t even understand what it meant to love myself. I felt like it was some narcissistic self-help scheme designed to give us all a free pass over things we needed to face. And while it is true that people can sometimes use spiritual talk to gloss right over some difficult issues, it is also true that it doesn’t serve anyone or anything to be so hard and punitive on yourself that wind up crippled under a mountain of doubt and despair. I’ve had people tell me that their conscience was clear about simply because they mediated about a situation. It was infuriating to see the tool of mindfulness used as some sort of artificial wall of self-protection. While we do need to forgive ourselves for the mistakes we’ve made in the past, that doesn’t mean we have free license to disregard the lived experience of someone who shares an inconvenient truth, especially if that truth comes from a non-dominant culture and you sit in a position of privilege.
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But really it all comes back to ourselves. We can only truly give to others what we have given to ourselves. It works both in the positive and the negative. If you abuse yourself you will let another people abuse you. If you love yourself you will not settle for anything less than love from other people. If you are able to open your heart to your own pain, faults and imperfections, without trying to solve, fix or make them go away, if you can just be with all yourself in a warm deep loving embrace, then maybe you can share that space with someone else. Maybe the entire balance of our lives hangs in a single act of kindness, and maybe that act of kindness has to start with ourselves. 💗


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Sunset naps on the beach. There is no place I’d rather be than next to the ocean with sand in my toes and salty air in my hair.
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I feel like I’m going through some sort of metamorphosis, some big change. I’m not just exactly what it is or where it will lead but it feels epic. Here’s what I know so far:
-I’m letting go of the desire to be popular, liked, trendy, or pretty for pretty sake.
-I am rooting my sense of self-worth, safety, and identity within myself and not waiting for anyone’s approval before I love and accept myself.
-I am more committed than ever to social justice and I plainly see the need to elevate marginalized voices and ideas and make space for non-dominant cultures and thoughts, both in the yoga community and in the world at large.
-All humans, including myself, are perfectly imperfect. We need love more than punishment, compassion more than ridicule, peace more than hate.
-Forgiveness is hard work and requires strength, humility and wisdom.
-Grace is gift of faith amidst struggle and challenge. Grit is the expression of internalized faith, the decision to do whatever it takes, no matter how long it takes. We need them both.
-Kindness is a rebellion in a world of “me and mine”. Generosity is royalty in a time of immense narcissism. Flexibility opens your mind to new ways of thinking of breaks all dogmas.
-Love is not what we think it is. It is not possession or control, nor is it fitting into anyone’s box. Love is an action, a state of being that expresses itself spontaneously and uniquely every one of us. We are each here to find our love.
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That’s all I have for now. I’m still waiting for the rest of the pieces of the puzzle to fall into place.
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Last day of #OneMillionYogisChallenge is Twisted Child’s Pose with @yogisoli on @omstarsofficial With your help we have raised over $2,000 for @yogagivesback with help from @liquidoactive @liforme Thank you for joining the challenge. Comment below if you joined every day and we will be choosing the prize winners soon.
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Are you ready for next month’s challenge? Here’s a hint: it might be about handstands 🤸‍♀️

#practiceyogachangeyourworld #onebreathatatime 🙏


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Forgiveness is nice in theory but so much harder to pit into action when you’ve been hurt, wounded or traumatized. Whether you need to forgive yourself, others or your world, the active state of choosing to forgive takes as much if not more strength than any powerful and challenging arm balance in yoga.
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Lately I’ve been working on forgiveness all around. When I look inside at everything I’ve been through I realize I’m tightening around my heart, being hard on myself and beating myself up for not doing better and being better. The trifecta of blame, shame and guilt can be overwhelming. As long as I internalize other people’s judgements about me not being good enough I will never be able to experience my own worthiness. But if I root my sense of self in my heart, beyond being defined by what I do or what I look like, then I’m one step closer to being truly free.
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There are people and events that have left me heartbroken and I’m still recovering. In my communication about all these things I see that my own unforgiveness was an obstacle. Any anger I felt only made what I was trying to say less effective, whether I was speaking publicly or directly to someone who hurt me. There are apologies and acknowledgments that I will probably never receive and I am not waiting around for them any longer. I choose forgiveness today in the here and now.
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One thing I’ve struggled with is the difference between forgiving and forgetting. While forgiveness is an open heart, a softening within myself that allows me to be free from the chains of bitterness and resentment, it is not forgetting. I can forgive and set clear boundaries. I can forgive and say never again. I can forgive and yet still strive to do better and be better. I can do all that with a loving heart.
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This week’s Yogi Assignment blog just went out. It’s about facing depression. I think forgiveness is a big part of healing from depression. Check my stories for a link to the blog and let me know what you think.
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Day 10 #onemillionyogischallenge is Pigeon Pose with @yogisoli on @omstarsofficial
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Do something good for the world today help us make a difference with @yogagivesback by joining the challenge 🙏


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You might look at me and think I never fall or flop around. Scroll through and you’ll see me tumble out of a handstand into this backbend. This image doesn’t tell the story of a handstand fall. You could look at it and just see the image and nothing more. But behind every perfect pose is the backstory just like behind every veneer is the raw reality of life.
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A student told me today that what she connects with the most about me is my vulnerability. Well, I don’t have a choice. This is who I am, heart on the line, tumbling out of handstands and learning to laugh and love along the way. I believe the world would be a better place if we could drop all emotional protection, all the armor we wear to keep our hearts guarded and feel everything. I know it’s scary but I think it’s worth it. And for me I know it starts with myself. When I’m able to be intimate and honest with myself, transparent and accepting about all that is happening in my own mind I’m a better person in my life. When I’m gentle with myself, when I speak the language of faith to my body and my mind, then I’m able to be more gentle and kind to others. When I am able to sit with all my pain and all my hurt and not let it overtake me, when I’m able to experience all my joy and all my happiness and not hold on to it, to the depth I’m willing to hold space for myself I am able to hold space for another. As I embrace my worthiness and my imperfections, my boss-lady presence and my hot-little-messy self, I embrace my whole world with no more shame, no more guilt, just love. When I don’t need it to make sense or be only positive and I’m willing to do the work to see deeply into my own faults I know I’m ready to do the work of making my world a better place.
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Maybe just like this yoga fail, we aren’t meant to get it right because there is beauty even in our failure.
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Day 10 #onemillionyogischallenge is Urdhva Dhanurasana. Check in with @yogisoli for step by step instructions and be sure to practice with him on @omstarsofficial Join anytime (link in bio) and help us raise money for @yogagivesback with @liforme @liquidoactive
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#practiceyogachangeyourworld #onebreathatatime 🙏


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Everyone and everything can be a teacher to you. A clip of a conversation I had with a student today:
Student:
“I got fired BC I spoke out about something I believed was not right. I should have just kept my mouth shut.”
Me:
“No, it’s always good to stand up for what you believe in, even if it costs you something.”
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And I felt like I was really the one who needed to hear those words today.
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My biggest lesson in the practice has always been about strength. The years I spent tumbling and falling out of Pinchamayurasana have given me the strength it takes to stumble and fall in life and pick myself back up again, just that little bit stronger and more humble each time. I’d be lost without the practice.
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I used to take everything so personally, whether positive or negative I somehow took what people said to heart. But that put me at their mercy and made me a slave to popularity. Thinking everything is about yourself is a kind of narcissism that I’m happy to let go of. Trying to please everyone is a senseless endeavor that will only end with you losing yourself. I’m no longer here to be popular or liked. I am here to make a difference, to be impactful and to walk the path of my life with as much integrity, wisdom and compassion as I can.
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When all is said and done I have a feeling that the balance of our lives will be held in the small acts of kindness that we do each day, the smiles we share with strangers, the loving words we speak over others, the gentleness with which live.
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Day 9 #onemillionyogischallenge is #Pinchamayurasana Check in with @yogisoli for a step by step breakdown. Sign up for the challenge anytime on @omstarsofficial and help us raise money for @yogagivesback with @liforme @liquidoactive
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#practiceyogachangeyourworld #onebreathatatime 🙏


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Every asana at every level holds the keys to unlock the mystery of the inner body. Just like eternity lives in a grain of sand if only you know how to look.
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The same fundamental principles are at play through all these different asana. From Bhujangasaana to Urdhva Mukha Svanasana to Raja Kapotasana. It’s easy to think of one as more advanced than the other. But that’s the mind wanting to make sense of the inner journey by categorizing what is truly non-linear.
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Backbends are not better just because they appear to be deeper. It’s not about how far you can push, but it is about developing a deep intelligence in the body that feels, sees, hears and loves every fiber of your being. Take cobra for example. It may seem like not a lot is going on. But if you dive into the sensation of the inner body you might feel each joint of the spine lifting and creating space, the pelvic floor awakening like a fire, the muscles of the middle and upper back beginning to fold like a caterpillar and perhaps even a rising sensation like a waterfall along the spinal axis. The healing journey of backbends begins with your intention to dive into the depths of your being. Sometimes that means following the expression to some place physically deep, but sometimes not. Practice for me is devotion, dedication and depth, a quiet place I return to worship every day. There are days when it’s not fun, but on those days it is often profound and healing.
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Day 8 #OneMillionYogisChallenge is Upward Facing Dog. Check in with @yogisoli for step by step instructions and be sure to watch his video on @omstarsofficial Join the challenge anytime and help us raise money for @yogagivesback with @liforme @liquidoactive
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#practiceyogachangeyourworld #onebreathatatime 🙏


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