Uploaded August 2025 | Updated September 2026, 2 weeks ago
Try these drills to improve your strength and flexibility in Eka Pada Raja Kapotasana.
Use a chair to square the pelvis, and prevent one hip from hiking up and the spine from twisting. Place the thigh on the seat of the chair and the foot on the back rest of the chair. Then, engage the back muscles and lift the rib cage up out of the pelvis and articulate the spinal extension. Use external rotation to reach the arms over the top of the head towards the foot.
Use a strap too work strength and flexibility. Holding onto the strap press back with the leg and pull with the arms. Repeat that a few times and then settled into the most deep uncomfortable variation that works for you. Practice engaging the legs and grounding through the hips to create more foundational strength.
Finally, put it all together and try without any props. Build good muscle memory with the previous drills and then apply all of the technique in practice. If you’re not ready to try without the props, don’t force it.
Find a mix of strength and flexibility in the hips, shoulder and spine to stabilize your backbend.
Join my Yoga Drills classes live every Wednesday in August or watch the replay. Only on @omstarsofficial! omstars.com/live-classes
Become a member to join a worldwide community of yogis in our online community and practice with me anywhere, anytime! Stay tuned for my strength based yoga series coming in October!
Join my free Progressive Ashtanga yoga challenge, only on Omstars! Get started today. Sign up here: omstars.com/courses/progressive-ashtanga-challenge-with-kino
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial.
yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
Try these drills to improve your strength and flexibility in Eka Pada Raja Kapotasana.
Use a chair to square the pelvis, and prevent one hip from hiking up and the spine from twisting. Place the thigh on the seat of the chair and the foot on the back rest of the chair. Then, engage the back muscles and lift the rib cage up out of the pelvis and articulate the spinal extension. Use external rotation to reach the arms over the top of the head towards the foot.
Use a strap too work strength and flexibility. Holding onto the strap press back with the leg and pull with the arms. Repeat that a few times and then settled into the most deep uncomfortable variation that works for you. Practice engaging the legs and grounding through the hips to create more foundational strength.
Finally, put it all together and try without any props. Build good muscle memory with the previous drills and then apply all of the technique in practice. If you’re not ready to try without the props, don’t force it.
Find a mix of strength and flexibility in the hips, shoulder and spine to stabilize your backbend.
Join my Yoga Drills classes live every Wednesday in August or watch the replay. Only on @omstarsofficial! omstars.com/live-classes
Become a member to join a worldwide community of yogis in our online community and practice with me anywhere, anytime! Stay tuned for my strength based yoga series coming in October!
Join my free Progressive Ashtanga yoga challenge, only on Omstars! Get started today. Sign up here: omstars.com/courses/progressive-ashtanga-challenge-with-kino
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial.
yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
