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Hi, I'm Michael.
Ashtanga yoga can be overwhelming.
Let me help.
I've been teaching yoga professionally since 2007. I specialize in Leadership and Resilience using Yoga Systems. This is a collection of my best resources, notes, and courses.
I'm a level 2 authorized Ashtanga yoga teacher, personal trainer, and functional range conditioning movement specialist.
I've worked one-on-one with thousands of students, studied and taught all over the world, and I'm just as passionate today as I was over 20 years ago, when I first started practicing.
The Seven Knowledge Domains
A comprehensive curriculum spanning ancient wisdom and modern science
Functional Ashtanga
Functional Range Conditioning meets Ashtanga Yoga
Every Ashtanga pose demands specific joint ranges of motion. Functional Ashtanga breaks each asana down joint by joint—identifying the exact flexion, extension, and rotation your body needs—then maps it to FRC mobility protocols that build those ranges systematically.
Select a pose to see its joint-action requirements and targeted training protocols.
Padangusthasana
Padahastasana
Utthita Trikonasana
Parivrtta Trikonasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Prasarita Padottanasana A
Prasarita Padottanasana B
Prasarita Padottanasana C
Prasarita Padottanasana D
Parsvottanasana
Utthita Hasta Padangusthasana
Ardha Baddha Padmottanasana
Utkatasana
Virabhadrasana A
Virabhadrasana B
Dandasana
Paschimottanasana
Purvottanasana
Triang Mukhaikapada Paschimottanasana
Janu Sirsasana A
Janu Sirsasana B
Janu Sirsasana C
Marichyasana A
Marichyasana B
Marichyasana C
Marichyasana D
Navasana
Bhujapidasana
Kurmasana
Supta Kurmasana
Garbha Pindasana
Baddha Konasana A
Baddha Konasana B
Upavistha Konasana A
Upavistha Konasana B
Supta Konasana
Supta Padangusthasana
Ubhaya Padangusthasana
Urdhva Mukha Paschimottanasana
Setu Bandhasana
Urdhva Dhanurasana
Salamba Sarvangasana
Halasana
Karnapidasana
Urdhva Padmasana
Pindasana
Matsyasana
Uttana Padasana
Sirsasana A
Sirsasana B
Yoga Mudra, Padmasana, Utpluthih
Pasasana
Krounchasana
Shalabhasana
Bhekasana
Dhanurasana
Parsva Dhanurasana
Ustrasana
Laghu Vajrasana
Kapotasana
Supta Vajrasana
Bakasana
Bharadvajasana
Ardha Matsyendrasana
Eka Pada Sirsasana
Dwi Pada Sirsasana
Yoginidrasana
Tittibhasana
Pincha Mayurasana
Karandavasana
Mayurasana
Nakrasana
Vatayanasana
Parighasana
Gomukhasana
Supta Urdhva Pada Vajrasana
Sirsasana Series
3 protocolsThe Librarian
Your AI guide to navigating 1000+ hours of Ashtanga wisdom
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800+ study guides. Joint-by-joint mobility protocols. A curriculum built over 17 years of teaching. All for less than a coffee.