Full Vinyasa and One Percent Techniques


This Full Vinyasa course offers a detailed, progressive approach to refining your Ashtanga Vinyasa Yoga practice by focusing on key “one percent” techniques that together create a powerful and transformative sadhana.

Parts One and Two introduce foundational principles for developing strength and control in the practice. You learn to maintain flat hands and engage the Latissimus Dorsi and Serratus muscles (“arm-pit bandha”) for stability and power in transitions such as jumping forward and back. Complementary to this is the “groin bandha,” centered on the psoas muscle, which facilitates deep hip flexion, internal rotation, and adduction—essential for the dynamic jumps and airborne postures in Ashtanga. Practical drills involve jumping over and onto blocks, progressing to the “Carrier Pigeon” technique, where you practice precision and safety by jumping over and landing on a partner’s leg. This playful yet focused work strengthens your bandha engagement and spatial awareness, crucial for advanced movements.

Parts Three and Four deepen the practical application with partner-assisted exercises, like the “Basketball Technique,” where supportive guidance helps build confidence, control, and balance in jumping sequences. The coordination of groin and arm-pit bandhas combined with flat hand grounding promotes fluidity and prepares the practitioner for complex arm balances such as Flying Bakasana. The course stresses mindful transitions between raising and lowering the center of gravity through subtle knee bends and breath coordination, refining your sense of timing and body awareness.

Together, these four parts offer a comprehensive blend of theory, technique, partner work, and progressive challenges. They empower practitioners to move beyond physical exertion into a conscious, playful, and integrated Vinyasa practice that cultivates strength, precision, and freedom of movement on and off the mat