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Ashtanga Yoga - Introductory Poses - Master the Essentials (2003)

Nicki Doane  |  NR |  DVD
4.0 out of 5 stars  See all reviews (43 customer reviews)

List Price: $19.98
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Ashtanga Yoga - Introductory Poses - Master the Essentials + Ashtanga Yoga - Beginners Practice + Power Yoga - Total Body Workout
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Product Details

  • Actors: Nicki Doane
  • Format: Multiple Formats, Color, NTSC
  • Language: English
  • Dubbed: English
  • Region: Region 1 (U.S. and Canada only. Read more about DVD formats.)
  • Aspect Ratio: 1.33:1
  • Number of discs: 1
  • Rated: NR (Not Rated)
  • Studio: Gaiam - Fitness
  • DVD Release Date: October 7, 2003
  • Run Time: 85 minutes
  • Average Customer Review: 4.0 out of 5 stars  See all reviews (43 customer reviews)
  • Shipping: Currently, item can be shipped only within the U.S. and to APO/FPO addresses. For APO/FPO shipments, please check with the manufacturer regarding warranty and support issues.
  • ASIN: B0000A2ZOK
  • Amazon Best Sellers Rank: #132,932 in Movies & TV (See Top 100 in Movies & TV)
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Special Features


Editorial Reviews

Ashtanga Yoga Introductory Poses helps you begin to sculpt lean muscle. It elevates your heart rate and cleanses your body of toxins — all while deepening your personal insight and leading you to greater strength and peace within.

Customer Reviews

Most Helpful Customer Reviews
71 of 72 people found the following review helpful
5.0 out of 5 stars Simply the Best in Sun Salutations November 9, 2003
By A Customer
Format:VHS Tape
I'm a beginner to Ashtanga yoga and I liked this video very much. The editorial review above says it all. Nicki Doane's slow, steady pace and her stern voice help me concentrate on breathing and work deeper into each pose in Sun Salutation A & B. I tried and liked Rodney Yee's "Power Yoga" before, but his pace was a little too fast for me.
With Nicki's instruction, I can inhale and exhale to my full lung capacity, and I can have the time to fully appreciate my body's reaction during the practice. My body is fully stretched, generating a lot of heat, and I feel very refreshed, peaceful and strong after every workout.
You shouldn't expect to get into other poses than in Sun Salutations, since this video is aimed to build up the foundation for further yoga practice through repetition of these basic movements. So, if you are already familiar with Sun Salutes, you might want to start with her "Ashtanga Yoga Beginner's Practice," which includes some standing poses in addition to Sun Salutations. Or, if you want more variety of poses packed in shorter time, David Swenson's "Yoga Short Forms" would be very helpful.
But personally, I believe that a serious beginner should try this Nicki Doane video first. She doesn't talk much about yoga's spirituality, but you'll find it through the practice yourself, which I think is the way it should be.
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48 of 48 people found the following review helpful
5.0 out of 5 stars This DVD was my introduction to yoga... August 8, 2006
Format:DVD|Verified Purchase
...and yoga has changed my life.

This DVD is a great place to begin if you know nothing about Ashtanga yoga. Nicki Doane is a very thorough teacher with a soothing voice, and this disk contains a lot of information that you will need to absorb by watching/practicing it over and over. The actual practice runs one hour, and the rewards far outweigh the cost of fitting this routine into your busy schedule. I purchased this DVD (used from amazon) as an absolute beginner, and this was the start of a yoga practice that I believe has been one of the best things I could have done with my time. The key to success is consistency... with regular practice you will amaze yourself.

The routine itself consists of:
*opening invocation
*Sun Salutation A
*Sun Salutation B
(Sun Salutations are approached from a beginner level with step-by-step warm-up before doing each in its entirety.)
*half of the standing poses of the primary series
*relaxation in corpse pose

Other features include:
*pose guide: During the practice, you may receive additional instruction on the proper alignment for each posture by pressing <enter> when the pose guide icon appears on the screen. After this instruction, you will return automatically to the point from which you left the program.
*advanced Ashtanga yoga demonstration by Nicki Doane
*interview with Nicki Doane

I practiced this routine 4-6 times a week for about 5 weeks before I felt comfortable enough with these poses to move on to the entire primary series (I chose Ashtanga Yoga: The Practice--First Series With David Swenson).
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27 of 28 people found the following review helpful
5.0 out of 5 stars not for the novice.... February 9, 2004
By A Customer
i had to give this dvd 5 stars because it really is good and just what the editorial review said it was...niki's voice is calm and soothing but a little stern almost as she takes you from one position into the next...however, it is not easy and if you are looking for a dvd to practice simple yoga this is not the one...this one will make your heart beat a lot faster and you might even break a sweat!! i have been doing yoga for about 18 months now and i am determined that i will get through this dvd...i have to say that when i finish what i am able to do (which is about 35 minutes) i feel exhilarated! i would also advise you not to do what i did and buy the two dvd's at the same time (the beginner's practice is the second dvd in the series) until you are sure this is a yoga practice that can work for you...
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16 of 16 people found the following review helpful
5.0 out of 5 stars Excellent and Detailed Pose Instruction November 13, 2003
By A Customer
This is an amazing Ashtanga introduction for beginner's. If you have been avoiding Ashtanga because it is a hard workout and requires significant body strength, this dvd will gradually help you make the transition from easier forms of yoga to Ashtanga practice. The instructor is wonderful and the scenery is gorgeous while not being distracting. The single best feature of this dvd (esp. for the beginner) is that it includes a real-time, pose-by-pose, explicit breakdown of each pose and transition to that pose as you go along in the workout. There is none of this having to look at the break-down of the poses after the tape is over and when you are out of the sequence and mindset. Also - this great feature is optional so you can turn it on or off per your needs. This dvd is a wonderful foundation for further practice and a arm-strength builder in itself! whew!
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26 of 29 people found the following review helpful
5.0 out of 5 stars Best Ashtanga instruction I can imagine January 5, 2005
Format:DVD|Verified Purchase
If you don't know what Ashtanga Yoga is, this is not your DVD. If you understand that Ashtanga includes a very difficult, set series of poses and would like to get off to a careful and serious start, this is terrific. If you know you'll never be able to do the Ashtanga Primary Series, but would like to do what you can, this is a great DVD. It only includes the two Sun Salutations, building them up bit by bit. Each one is 20-25 minutes long, repeating the salutation by steps until it is complete.

This DVD will let you get a solid footing in the salutations. If you know them cold, you could probably skip to Nicki's other beginner's video.

The additional features are well worth watching. The sample of the full Ashtanga program is amazing, and the interview makes Nicki Doane very accessible. I love her straightforward, to the point tone.
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Most Recent Customer Reviews
2.0 out of 5 stars She does a great job of explaining poses but her voice leaves a lot to...
Great instructions on the poses but her voice gets on my nerves. She is very mono-toned and it just makes the whole process very slow. Read more
Published 6 months ago by pollymd
1.0 out of 5 stars Didn't like it
I was dissapointed, didn't like the video not what I had hoped for. I was expecting meditation and it wasn't right for me.
Published 7 months ago by Marie Trump
3.0 out of 5 stars Very basic
This DVD is very basic only going through the sun salutations with a quick demonstration of the more advanced poses. Read more
Published 10 months ago by Marcia
5.0 out of 5 stars Yoga Introduction
For anyone wanting to start doing yoga, this is a very gentle introduction to the practice. Having said that, I did struggle initially with holding some of the poses but with... Read more
Published 14 months ago by Laz
5.0 out of 5 stars Very pleased
I am just starting my journey with yoga and this was very informative and enjoyable. I love Nicki Doane and plan on getting her other DVDs.
Published 16 months ago by Kellye Smith
5.0 out of 5 stars HIghly recommended! Wonderful intro to Ashtanga! 5++ stars!
This is a wonderful session of the traditional Ashtanga yoga! I've tried a couple of Ashtanga DVDs/classes and many of them are so fast paced that it is hard to grasp and get into... Read more
Published 17 months ago by Roseanne Miske
5.0 out of 5 stars Great video
This is a great way to learn this type of yoga without going to a class, like I did, and realizing you're completely out of your element and this sure aint Hatha. LOL. Read more
Published 18 months ago by a tech
5.0 out of 5 stars Great Beginner's DVD
I am so glad Nicki made this DVD for beginners like me! This is a high quality DVD that breaks down the Ashtanga poses so we can do them correctly and well. Read more
Published 18 months ago by grace
5.0 out of 5 stars Nicki Doane rocks Ashtanga yoga
I watched the video on part of this DVD and I really liked it. I am so happy with this purchase Nicki Doane is so easy to follow and you can watch and then do. Read more
Published 24 months ago by mighty j
5.0 out of 5 stars Great beginners DVD.
My husband and I have been doing this DVD for a couple weeks now and we've really enjoyed it so far. Read more
Published on March 30, 2012 by Rebecca
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