A 21-Day Ashtanga
Intermediate Series Challenge
With Kino MacGregor
Practice the first 3 days for free. Sign up to receive your printable Pose Chart by email and enter our annual membership giveaway.
If you are a member, the challenge is included in your Omstars+ Subscription.
What is "The Work"?
From September 1 to 21, 2026.
A structured, daily roadmap designed to teach you the method, not just the postures
Traditionally, Second Series, or Nāḍī Śodhana, is passed from teacher to student one posture at a time. The work of the series is not simply performing increasingly difficult shapes. It is understanding the mechanics behind each pose:
- Where the strength comes from.
- How the flexibility is built.
- What to do when your body says "not yet"
Is this for you?
This space is for Ashtanga practitioners ready to dive into the Intermediate Series, or those looking to refine their existing practice.
The Prerequisite: You should be familiar with the Primary Series.
The Reality: You do not need to "have" every pose. You just need to have practiced the full Primary Series with some regularity.
The Approach: Variations and progressions are built into every single class so you can meet each posture exactly where your body is today.
The Weekly Rhythm
Days 1 to 6 (Tutorial + Drills): Kino MacGregor breaks down a specific posture or posture group in a long-form tutorial, followed by targeted drills to build the required strength and mobility. This is the deep technical instruction usually reserved for the Mysore room.
Day 7 (Practice Class): You put the week's work into a full, guided practice. Kino guides a real student through the sequence, only going as far as the tutorials have prepared you.
By repeating this cycle each week, you will progressively build up to the Full Intermediate Series by Day 21.
The 21-Day Map
Week 1: Backbends
Focusing on Pasasana through Kapotasana
Days 1-3: Pasasana, Krounchasana, Shalabhasana (Free for everyone)
Days 4-6: Bhekasana & Dhanurasana, Laghuvajrasana, Kapotasana
Day 7: Guided Practice up to Supta Vajrasana
Week 2: Twists & Leg-Behind-Head
Focusing on Bakasana through Yoganidrasana
Days 8-10: Bakasana, Bharadvajasana, Ardha Matsyendrasana
Days 11-13: Eka Pada Sirsasana, Dwi Pada Sirsasana, Yoganidrasana
Day 14: Guided Practice up to Karandavasana
Week 3: Arm Balances & Inversions
Focusing on Pincha Mayurasana through the headstands
Days 15-17: Pincha Mayurasana, Karandavasana, Mayurasana
Days 18-20: Nakrasana, Parighasana, Intermediate Series Headstands
Day 21: Guided Full Intermediate Series Practice
Each week builds progressively to help you understand the flow of the Intermediate Series.
Each week builds progressively to help you understand the flow of the Intermediate Series.
Get the first 3 days of the challenge completely free
Included: Practice Pasasana, Krounchasana, and Shalabhasana.
Bonus: Receive the official Second Series Pose Chart
Entry: You will be entered to win a free year of Omstars.
Available for new members only.
The Architecture of Practice
The Architecture of Practice
- Practice at your pace. Meet the mat when you can, where you can. Over 7,000 on-demand lessons across Ashtanga, Vinyasa, Yin, Restorative, Meditation and Pranayama to choose from.
- Curated study paths to find the specific practice you need. From the Primary Series to the Yoga Sutras; organized by lineage, teacher, and style to sustain your path.
- Track your daily streaks through the breakthroughs and the plateaus. Join the interactive Live Shala for over 10 weekly classes with real-time feedback and monthly sessions with Kino MacGregor.
- Yoga off the mat. Look inward with unrestricted access to traditional philosophy content, our audio podcast network, plant-based cooking, and wellness channels. Maintain your routine anywhere with offline access via iOS and Android apps.
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Monthly Price
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7-Day Free Trial
✔️
Unlimited LIVE Classes
✔️
5000+ Videos On-Demand
✔️
Cancel Anytime
✔️
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