Yoga for Body Acceptance & Self-Love {30 min}

/ 09:22:00

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Yogis, it kills me that the most popular yoga class request I get is yoga for weight loss.. I'm all about self-improvement and setting goals, but it needs to be balanced with a MASSIVE dose of self-love!!! So many of my students struggle with body image issues and as they practice they constantly re-arrange their bodies and critique themselves. This is a 30 minute vinyasa flow practice to help you LOVE yourself and LOVE YOUR BODY. Every single inch of it! Every pound of fat, every wrinkle and every little bit of cellulite. I want yoga to be a refuge that you can turn to when you feel bad about yourself. Your yoga mat should be a place of solace where you don't need to worry about how you look or how much you weigh. In this practice we will use a lot of touch to learn to love ourselves and we will offer a deep prayer to women of the world. May we all learn to love our beautiful bodies that do so much for us. Cherish this vehicle that carries you through life, that births babies, that allows you to experience this world. This body that has done so much for you and has overcome even more! LOVE IT.



This is an all-levels flow suitabe for any man or woman who wants to erase the negative inner dialogue from their minds. Let's change the conversation and love ourselves inside out. A big thank you to the people at OM at Cashew Hill in Puerto Viejo, Costa Rica for letting me film here http://www.omatcashewhill.com/
Namaste,
Kassandra




Please do subscribe

☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.


SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!  


Yogis, it kills me that the most popular yoga class request I get is yoga for weight loss.. I'm all about self-improvement and setting goals, but it needs to be balanced with a MASSIVE dose of self-love!!! So many of my students struggle with body image issues and as they practice they constantly re-arrange their bodies and critique themselves. This is a 30 minute vinyasa flow practice to help you LOVE yourself and LOVE YOUR BODY. Every single inch of it! Every pound of fat, every wrinkle and every little bit of cellulite. I want yoga to be a refuge that you can turn to when you feel bad about yourself. Your yoga mat should be a place of solace where you don't need to worry about how you look or how much you weigh. In this practice we will use a lot of touch to learn to love ourselves and we will offer a deep prayer to women of the world. May we all learn to love our beautiful bodies that do so much for us. Cherish this vehicle that carries you through life, that births babies, that allows you to experience this world. This body that has done so much for you and has overcome even more! LOVE IT.



This is an all-levels flow suitabe for any man or woman who wants to erase the negative inner dialogue from their minds. Let's change the conversation and love ourselves inside out. A big thank you to the people at OM at Cashew Hill in Puerto Viejo, Costa Rica for letting me film here http://www.omatcashewhill.com/
Namaste,
Kassandra




Please do subscribe

☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

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​Happy Sunday yogis,
We're a few weeks into 2018 and I know many of us are in the goal-setting mindset, which is great!
I love to dream big and write down my goals at the beginning of each year to focus and prioritize my efforts over the future months.
If your biggest goals revolve around career, ambition, abundance and productivity, I want to help you!
January 16th is a New Moon and marks the beginning of a brand new theme in our Lunar Yoga community - Career, Productivity & Ambition.
Raise your hand if you have new years goals for your career! I know I do!
Together we'll be doing a special New Moon Yin Yoga practice, journaling exercise and guided meditation to set goals and intentions that are from the heart and in-line with our soul purpose.
We'll also be reading "The Desire Map" by Danielle Laporte for our monthly book club and we'll have a Desire Map Facilitator as our guest speaker to help guide us further into this process.
If you'd like to set goals that stick and truly make a difference in your life, this is the sisterhood that will help you get there.
Our community is like no other... Supportive, honest, vulnerable and willing to go all in.
If you've been craving...
  • community and connection
  • full moon & new moon yoga classes
  • support in setting new intentions
  • yoga that goes BEYOND just the physical benefits of a practice
  • spiritually nourishing conversations
  • deeper connection to your femininity
...it's time to join us.
Along with the New Moon bundle, book club and guest speaker interview, by joining you'll also get access to our Full Moon bundle, a live group call and our members-only Facebook group.
Not to mention the entire Lunar Yoga library! That's every single yoga class, journaling exericse, meditation and interview since January 2017, yours to download and keep forever!
Every month focuses on a new area of life, a brand new theme so you can continually challenge yourself through spiritual growth and deep inner work.​ I don't know about you, but I want 2018 to be spiritually charged, transformative and heart-centered.
If this sounds like your kind of tribe, I want to give you even more incentive to join us..
CLICK HERE to learn more about Lunar Yoga and use promo code MOONCHILD at the checkout to get 50% off your first month or 35% off the entire year subscription! This offer will not last forever...
If your heart is calling you to this uniquely transforming program, answer.
See you on the other side!
Kassandra
www.lunaryoga.tv

www.yogawithkassandra.com
I have received so many requests for a series of practices focusing on each of the different chakras. This is the first of those practices, focusing on the root chakra (located at the base of the spine).   The root chakra has to do with a sense of safety, sense of security and grounding in the physical world. It is also all about our physical space, objects and material things.

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I have received so many requests for a series of practices focusing on each of the different chakras. This is the first of those practices, and it focuses on the root chakra (located at the base of the spine).

The root chakra has to do with a sense of safety, sense of security and grounding in the physical world. It is also all about our physical space, objects and material things.

This first chakra is fittingly connected to the development stage of being a baby, and needing your parents to nurture and protect.

Since this chakra resides at the base of the spine, all of the following asanas focus on the lower body (quads and hamstrings). You may want to have a set of blocks handy if you like to use them in your yin yoga practice.

With each pose I will also provide an affirmation/mantra. Notice how they feel in your body. Don't force yourself to believe them but rather repeat each to yourself as you hold the pose and take note of how you feel. Some may be easy to hear, while others may make you tense up or feel uncomfortable. If so, this is a great opportunity to stop and journal, work on uncovering your resistance to the affirmation.

These poses come from a full 1 hour practice on my YouTube channel - Root Chakra Yin Yoga.


1. Toe Squat - From kneeling, curl the toes under and let the hips sink back onto your heels. Let your hands rest down on the thighs, palms up. If this is too much sensation, feel free to bring the hands down in front of you, or relieve the pressure by lifting up off the heels intermittently. Relax the shoulders, close your eyes, and focus on your breath. Send your focus to the base of your spine and visualize a bright glowing red light there. Hold here for about 2 minutes.
Affirmation: "I am safe." You may choose to say to yourself internally "I am" with every inhale, and "safe" as you exhale, as if breathing the mantra.


2. Ankle Stretch - Point toes back and let the hips sink down onto your heels. Bring your hands back behind you. This may already be more than enough, but if you want to take it further, curl and tuck the tailbone under and try to lift the knees and shins off of the mat. Find breath in this pose, again holding for about 2 minutes.
Affirmation: "There is enough for everyone, including me."


3. Deer Pose - From a seat, align the right shin to top of the mat. Knee in line with the hip, and bending at 90 degrees angle and flexing the foot. Align the left knee to the hip out to the side, also bending the knee at a 90 degree angle so the foot kicks towards the back. This is a deep internal hip rotation, try to press and roll the left hip down. To kick this stretch up an extra notch, take the hands back behind you, still grounding the left hip down. Find your edge (as always in Yin we aren't seeking sensation but letting gravity do its thing), and breathe deeply. Soften into the pose, don't tense up.
Affirmation: "Friends and family love and support me."

4. Half Butterfly Pose - Extend the left leg out to the side and draw the right heel in towards the groin. Hips and shoulders face forward. Rotate the chest over towards the left leg. You may want to have a block or two close by as you come into a forward fold. Make this fold passive and easy. Bend your left knee as much as is needed. Bringing a block or two to support you under the forehead or chest.

Repeat 3 and 4 on the other side, using these alternate affirmations:
3 with left foot forward: "I attract abundance in all areas of my life."
4 with right leg extended: "My needs are valid."

5. Dragon Pose - Kneeling on your mat, grab your blocks and set them up under the hands at the front. Step your right foot through in between the hands. Extend the left leg back, untucking the toes and staying on your knee in a low lunge. Align the front knee roughly over the front ankle. If you want to take a quad stretch, bend the left knee and catch hold of the foot with your right hand. Also optional here is to lower the hands directly to the mat (rather than the blocks). Let your shoulders melt down as you find stillness in the pose.
Affirmation: "I can take care of myself."

Carefully release the back foot  and switch sides.
Affirmation on the other side: "I give and receive equally."


6. Cat Pulling Its Tail - Make your way down onto your back. Make your way down onto your back. Pull your right knee in towards the belly, crossing it over to the left in a twist. Straighten the leg, holding onto the ankle, shin, foot, whatever is accessible. Draw the right shoulder down to the floor. Keeping the chest and collarbone facing up. To go deeper, bend your left knee and catch hold of the foot with your right hand.
Affirmation: "I trust the process of life."

Slowly release and roll back to laying neutrally, before switching sides.
Affirmation on the other side: "I am grounded and stable."

Don't forget to complete your practice by opening yourself up in a receptive manner in your final resting pose of savasana. And if you haven't already, grab your journal and write down what you experienced.

Do you find it difficult to pace yourself in yin? Follow along with the video below.


Namaste,
Kassandra




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☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.



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By popular demand, here's a 60 minute Yin Yoga practice specifically for the root chakra! I have two chakra yin yoga practices on my channel and you guys have asked time and time again for classes that go through the chakras one by one, so I'll be adding them over the next few weeks/months. This class will use yin yoga poses and affirmations to help you connect to this chakra and clear out any blockages you may have around it. We begin with the Root Chakra, located at the base of the spine and associated with the color red. This chakra is associated with our sense of safety, security and belonging. It deals with scarcity or abundance mindsets and relates to the first stage of infancy when we rely on our parents to care for our needs. To have a balanced root chakra means that you feel safe and confident and don't worry about "not having enough". The poses we'll be doing are targeted for the lower body such as the feet, quads and hamstrings. Have some blocks and a journal close by.
Thanks for watching, please remember to subscribe! Kassandra




Please do subscribe



☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
I get asked time and time again for a follow up to my one hour flexibility flow on my YouTube channel. And last week I put out a new one hour flexibility flow, this time focusing on the hips and hamstrings.

  SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!  

I get asked time and time again for a follow up to my one hour flexibility flow on my YouTube channel. And last week I put out a new one hour flexibility flow, this time focusing on the hips and hamstrings.

I've pulled poses from the first half hour of this one hour class and outlined them step by step below for you. These 7 poses work deeply into the lower body to increase your flexibility.

Give yourself as much room as you can, as you may go a little bit off of your mat in both directions.

I did not use any props for these poses, but you may want to have a strap or blocks handy in case.
1. Knee to Chest - Lay down on your back, with legs extended. Pull your right knee into your chest, pushing down into the left heel. Getting deep into the hip flexor and thigh with this stretch. Soften shoulders, and close your eyes. Find your edge, don't push yourself, that's how you get injured. Take the stretch into a twist, by crossing the right knee towards the left. Reach your right arm out to the side, pressing your shoulder blade into the ground. To take it a step further, and work into the IT band, straighten the right leg. Use your left hand to guide it to the floor. If this is too much, keep the knee bent. Roll onto your back, hugging the right knee in as you bend your left leg and bring the sole to the mat. Extend the right leg up to the sky. Instead of trying to pull your leg to the chest, push your hamstring into your palms. Feel the palms resist against it. Repeat through on the other side.

2. Thread the Needle - Come to hands and knees, taking a few rounds of cat/cow before returning to a neutral spine. Inhale the right arm up and then thread it underneath you. Coming down onto the right shoulder and right temple. Come on to the fingertips of the left hand, drawing the left shoulder blade down. Push the right arm into the floor. Make sure your hips have remained directly over the knees, and not shifted to one side or the other. The work here is all through the upper body. Switch sides.

3. Lizard Pose - From hands and knees, step the right foot to the outside of the right hand. Sinking into the hips as you come forward into low lunge. Lift the right toes up and roll to outer edge of right foot. Hip, knee, and ankle all in line, pointing to the right side. Hold here or come down onto forearms (directly on the ground or on a set of blocks). If you want to also take a quad stretch, right arm comes up and over as you bend the right knee and catch hold of the left foot, drawing the heel into the glute. Keep length in the chest as you take 5 deep breaths here. The slower you go, even in a vinyasa class, the more you'll increase your flexibility. Take this stretch on the other side.

4. Yogic Squat - Standing with your feet about hip distance, turn the heels in and toes out. Drop your hips as you bend your knees. Bring the hands together at your heart, use elbows to push the knees open wider. Lengthen the spine, keeping the upper body lifted and heart shining forward.

5. Side Lunge - From downward facing dog, float the left leg up to the sky. Open your hips to the left, bend your knee and squeeze into the glutes. Step your left foot through between the palms. Rotate onto the right heel, heels in/toes out. Bend into left knee as right leg straightens. Switch side to side - starting with left knee bent, inhaling up, bend right knee and straighten left leg as you exhale. Repeat through 3 times. Return back to the left knee bent right leg extended to set up for the next stretch.

6. Half Deer Pose - Staying as you are in previous stretch, let your hips sink down to the mat. Turn to face your extended right leg, and drop the left knee down to the mat. Bring the left knee out at a 90 degree angle with the left foot flexed towards the back. Sitting up, push down into the left hip as you walk your hands back behind you. This to me is already a pretty deep stretch, working inside the left groin and left thigh (an area yogis don't often stretch). To take the stretch further, lower down onto your forearms, or all the way to the back (as pictured). Only take this stretch all the way down if you can keep your left hip, knee and ankle touching down. Try to hold here for 5 slow deliberate breaths.

7. Head to Knee Sequence - After lifting the torso back up, bring the left heel closer towards the sit bones. Keep the right leg extended, toes pointing up. Fold forward, nose towards knee, reaching towards the right foot (hook a strap over the right foot as needed). Keeping hold of the right foot, roll onto the outer right leg, onto right arm, and come onto back. Still holding onto the right foot (or to a strap hooked over the right foot), your leg is now above you. Left sole comes to the mat, or for a deeper stretch the left leg can extend in front of you. Begin to open the right leg out to the side, extending the left arm to the side, without rolling to the side. Inhale the leg back up. Then switch the grip to the left hand as you lower the right leg towards the left. Extend the right arm to the side, melting the shoulder blade down to the mat.

Repeat 5 through 7 on the other side.

The above poses make up the first half of the 60 minute flow video. For the full practice, watch the video below.



Happy stretching,
Kassandra



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☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

  SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!  


Get ready folks! By popular demand, here's an hour long flexibility yoga flow to stretch your hips and hamstrings. This is a creative flow that uses some transitions I used to do in dance class. Not necewssarily your typical yoga class but it's super fun and VERY effective! Do this class regularly and you will absolutely notice improvement in your flexibility. This class was filmed at OM at Cashew Hill in beautiful Puerto Viejo, Costa Rica http://www.omatcashewhill.com/ You'll want to have as much space as possible and have some props handy just in case you need them! I'll make sure to offer plenty of options throughout the class in case you need to modify. Thanks for watching, please remember to subscribe! Kassandra




Please do subscribe


☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
Happy 2018!!!! It's a brand new year full of potential. And while I don't believe just because the calendar changes over that your slate is (nor needs to be) wiped clean and start over, but I can't say enough about how important it is to take time to reflect on the year that has been, and set some goals for the one ahead.

  SIGN UP FOR MY **FREE** 7 DAY YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!  

Happy 2018!!!! It's a brand new year full of potential. And while I don't believe just because the calendar changes over that your slate is (nor needs to be) wiped clean and start over, I can't say enough about how important it is to take time to reflect on the year that has been and set some goals for the one ahead.

I've been using the same process to do this for the last 6 or so years and have written it down step by step for you below.

I highly suggest making time to do this before the end of this first week of the year.

Don't be afraid to dream big!!! Last year I wrote that I wanted to hit a 100,000 subscribers on my YouTube channel. A goal that seemed lofty and out of reach, but I wrote it down anyways. And what do you know, on the final day of the year, I hit it!!!

First of all gather up your Materials:
- 1 large sheet of paper or bristol board (or your journal will work if you prefer to keep it there)
- Colored pens, markers, or pencils
-Your evidence (this is all your calendars, diary, laptop, phone, anything you used to record your milestones from the last year. It can be hard to remember what happened in January come December.)

 1. Set the Mood - Light some candles, make yourself a tea (or other cozy beverage of your choice). Create a nice space to focus on yourself, setting your goals, and year end review.

2. Separate the page in two - I put a clear black line with a marker half way down to illustrate my page is divided into separate parts.

3. Label the sections - The top will be the year that has already passed. 2017 in this case. The bottom section is for the year to come (2018).

4. Separate each of these into 5 distinct sections - I like to use Danielle Laporte's 5 Areas of Life to set my goals. You're welcome to do something different if you'd prefer. Label each in a different color. If you are doing this in your journal each category can be on its own page - 5 pages for the last year, and 5 pages for the year ahead.

The categories are as follows:

Livelihood and Lifestyle - The material, physical world. Material things, travel + leisure, career ambitions, and home life all fall into this category.

Body and Wellness - Health, vitality, physical body, nutrition and exercise all land here.

Creativity and Learning - How you fuel your passion. This could have to do with education, developing a new skill, cultivating a hobby, reading more, making art etc...

Relationships and Society - Your relationship with yourself will be included in this category, as well as your relationships with others (romantic, friendship, work colleagues, family).

Essence and Spirituality - This is a deeply personal one. Ask your self how have you grown? What have you done to nourish yourself?

5. Review your year - Start populating the top part of the page with your year in retrospect. Take a deep dive into your research material. Either do one category at a time as you flip through your evidence, or do one month at a time with various resources.

6. Don't include the things that went wrong - This is not the place for disappointment. This is a place to be positive and acknowledge all of the fantastic things that you've done in the previous year. Even if you feel you haven't had the best year, once you start to look back you'll realize that you have a lot to be happy about and be grateful for in the past year. That's what this process is really all about, practicing and cultivating gratitude for the year that has been, and using that as motivation to set goals for the year ahead.

7. Set your goals for the new year - Once you've finished writing down everything you can think of that you're really happy about, now it's time to set some goals and put your dreams for the year ahead down on paper.

8. Don't judge or limit yourself - A goal is personal. If you want it, you want it. There are 5 categories to make sure you are setting ourselves goals in a way that is holistic. So you can feel fulfilled, whether these specific goals come true or not. Don't self edit, don't hold back. You can always carry goals over. Some things won't come true, but other opportunities present themselves. The reason doing this process is so important, is you're opening yourself up to the possibility that it could happen (like me with 100,000 subscribers). The more I dream and visualize, the more I work, the more productive I am, the more I achieve.

So what do you want your life to look like a year from now?

9. Now choose one word - Or a couple of words that frame your intention for the year ahead. For example in 2016 I used the word collaboration, 2017 I chose focus and prioritize. This word will help you broaden your goals. Add that word somewhere on your page, wherever it makes sense for you.

10. Take some time to review - Over the next couple of days, read over what you wrote. As you think of more things, feel free to add them.

11. Get Creative (Optional): You may choose to decorate your page, or recreate it as a vision board.

Prefer to watch the quick video I did of the process last year? Check it out below.



Cheers to a beautiful and successful 2018,
Kassandra




Please do subscribe

☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ✔ GET A FREE AUDIOBOOK - http://bit.ly/audibleywk ❤ Your donations help me improve my channel and the quality of my videos, thank you! http://bit.ly/ywkdonate Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
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