I got ENGAGED!πŸ’πŸ˜± (and other news)

/ 11:31:00
That's right yogis! I'm engaged 😊 2019 is off to a seriously great start!
A few weeks ago I launched my NEW Yoga with Kassandra mobile app which has been in the making for almost two years now.
A few days ago I said YES to marrying my best friend.
Today I woke up to see that one of my videos reached 1 million views, 😱 something that's never happened before. (It's THIS VIDEO for anyone curious)
I'm not sure what the rest of the year has in store for me but I can't wait to find out!! I think it's going to be a good one 😍
In other news, I usually only upload on Thursdays but this week I've got a bonus video for you.
This is a tutorial to help you get into Half Moon pose. I'll show you different ways of getting to it through Warrior 2, Triangle, using a block and using the wall.
You can also find this video in my mobile app 😊 You can download the app by CLICKING HERE or by going to the app store on your phone!
(We'll be launching a web version of this app as well as a Roku and Amazon Fire integration later this year, stay tuned)
That's it for now, I hope you're having a great 2019 so far.
Let's Stay In Touch!
That's right yogis! I'm engaged 😊 2019 is off to a seriously great start!
A few weeks ago I launched my NEW Yoga with Kassandra mobile app which has been in the making for almost two years now.
A few days ago I said YES to marrying my best friend.
Today I woke up to see that one of my videos reached 1 million views, 😱 something that's never happened before. (It's THIS VIDEO for anyone curious)
I'm not sure what the rest of the year has in store for me but I can't wait to find out!! I think it's going to be a good one 😍
In other news, I usually only upload on Thursdays but this week I've got a bonus video for you.
This is a tutorial to help you get into Half Moon pose. I'll show you different ways of getting to it through Warrior 2, Triangle, using a block and using the wall.
You can also find this video in my mobile app 😊 You can download the app by CLICKING HERE or by going to the app store on your phone!
(We'll be launching a web version of this app as well as a Roku and Amazon Fire integration later this year, stay tuned)
That's it for now, I hope you're having a great 2019 so far.
Let's Stay In Touch!
Continue Reading
These are 7 easy stretches you can do to loosen up the lower legs.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

For many of us, it is well into the height of Winter. Wearing our Winter Boots, shuffling on icy sidewalks, and then staying fairly stagnant cuddled up on the couch on the evenings and weekends. All of this is quite likely leading you to feel tight, stiff, sore calves and ankles.

These are 7 easy stretches you can do to loosen up the lower legs.

Have 1 block handy if you've got it, or a thick book will do.

1. Toe Squat - From hands and knees, curl your toes under as you sit back on to the heels. You may need to use your hands to move your little toes out of the way. If this is too intense you can untuck the toes and rest on the tops of the feet. To provide some distraction, you can inhale the hands up and exhale the hands down as you hold here. Add in a twist, by bringing the left hand to your right knee and bringing the right hand back behind you. Then right hand to left knee and left hand back behind you.

2. All Fours - Come to hands and knees, setting the wrists up under the shoulders and knees under the hips. Spread the fingers wide and untuck the toes. Move through a few rounds of cat/cow - Inhale, drop the belly and lift the gaze. Exhale, contract and tuck the chin to the chest. Return to a neutral table top pose, then extend the right leg back behind you. Push in to the right heel, getting a stretch in to the calf. Pick up the right foot and step it as far to the left side as you can. Looking over the left shoulder towards the foot. Pushing the right hip backwards to get a stretch through the right side body. Float the right foot up straight behind you and do some ankle rolls.


3. Low Lunge - Step your right foot through to the top of the mat, outside of the right hand. Line the knee up over the ankle, and not past. Tuck the left toes under and lift the back knee off of the mat. Push through the left heel as you rock back and forth. Keep your left hand down on the mat, reaching the right arm up to the ceiling in an easy twist. Lower the right hand down and step your right foot back coming in to to downward dog. Stretch further in to the calves in this downdog by keeping your left knee bent as you ground down through the right heel. Then bend the right knee and take the left heel down to the mat.

Repeat 2 and 3 through on the other side before moving on.

4. Warrior 1 - From downward dog, kick your right foot up. Bend your right knee, kicking the right foot toward the left, and opening the hip up. Then step the right foot up to the front of the mat. Spin the back toes out 45 degrees and drop the heel down. Lift the hand up from the mat as you bend in to the right knee. Reach the arms up overhead. Push deeply in to the back foot to get a stretch in to the left ankle and calf. Bend further in to the front knee to get deeper in to the stretch through the back leg.

5. Pyramid Pose - Lower the hands on to the hips. Step the left foot in slightly. As you inhale, find length through the spine. As you exhale, hinge forward from the hips. Stop and hold when you come parallel to the mat. Keeping the legs straight, but avoid hyper-extending the knees. Inhale, to lift the torso. Step the left foot forward, beside the right. Bend the knees, drop the hips down and back, to come in to chair pose. Hold for a few breaths. Then exhale, as you fold forward and straighten  the legs.

Move through a vinyasa, then take 4 and 5 on the other side.

6. Ankle Stretch - Set the block up horizontally on its lowest level at the front of your mat. Step the left foot back about half way. Place the ball of the right foot on the block. Depending on how tight your calves are, you may already feel this. To intensify, start to lean forward in to the right foot. Possibly lifting the left heel from the mat, coming to tippy toes. You may even walk the left foot forward slightly. Move towards having the hips and shoulders over the block.  Switch legs.

7. Seated Forward Fold - Come down to sitting. Extend the right leg out on the mat. Bring the sole of your left foot to the inside of your thigh. Dropping the left knee out to the side. Curl the right toes back towards the shin. If accessible, grab the toes. Alternatively hook a strap over the ball of the right foot. Pull the toes back towards the shin. Lengthen out the back, keeping the spine long as you fold forward. Repeat on the other leg.

Prefer to practice with auditory or visual cues. Click the video below for the full practice.


Namaste,

Kassandra

Please do subscribe to my YouTube channel







☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... 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.


Are you giving yourself the time to properly unwind after your workout? Whether you're doing a gym session or going out for a run, it is so important to stretch and cool down after getting your sweat on.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

Are you giving yourself the time to properly unwind after your workout? Whether you're doing a gym session or going out for a run, it is so important to stretch and cool down after getting your sweat on.

These 7 stretches can be done without any props, just roll out your mat, or if you're in the gym they can be done on the padded floor.



1. Ankle Stretch - From kneeling, bring the knees hip width distance apart. Shift the weight back on to your heels. Let the hands come down behind your back. Try to lift the shins off the ground as you shift the weight back. Keep the chest lifted as you draw the elbows and shoulder blades to the back.


2. Cat/Cow - Come to table top, with the wrists under the shoulders and knees under the hips. Spread the fingers, rooting down through the fingertips and knuckles. Inhale, drop the belly as you lift the gaze and your tailbone up. Exhale, push the ground away as you round your back, contracting chin to chest. Move through several rounds of cat/cow with your breath.


3. Low Lunge - From tabletop, step your right foot forward between the hands. Line the knee up over the ankle. Melt the hips forward and down. To take in to a twist, bring your right hand to the thigh and look back over the right shoulder.

4. Side Body Stretch - Keeping your knee at a 90 degree angle, lift the hips up. Bring your left toes to the long right edge of your mat. Shift the hips towards the right, moving into a side lunge. Bring the right hand to the top of the right leg. Keep pushing the knee open, as you press the hips down. Start to straighten the right leg as you turn the right foot parallel to the front edge of your mat. Let the left hand come down to the mat to the side of your left knee. Stretch the right hand up and over, coming in to a full side body stretch. Bring the right fingers back to the mat, return to table top.

Repeat 3 and 4 through on the other side.

5. Puppy Pose - From table top pose, keep your hips over your knees as you walk the hand forward. Melt the heart towards the ground, and bring the forehead to rest on the mat. Engage the low belly. Stay here with your fingers reaching forward. Or bring the palms together, bending your elbows, and reaching the fingers back towards the neck.

6. Sphinx - Slide forward on to the belly. Bring the forearms to the mat in front of you. Setting the elbows up in line with the shoulders. Pressing the palms and pelvis in to the mat as you come in to a little back bend. If you feel any pinching in the low back, lessen the stretch by moving the elbows further away from the body. Think about pulling the heart forward as you hold here.

7. Figure Four -  Flip over on to your back, with knees bent and soles of feet on the mat. Cross your right ankle over the left thigh. Flexing the right foot. You may opt to stay here, or lift the left foot off of the mat, reaching the right arm through the legs and clasping hold of the left thigh or outside of the knee. Draw the leg in to the belly, keeping the tailbone rooted down. Relax the shoulders down to the mat, it's not a curl up. Release the left leg, extending it on the mat, as you cross the right knee over to the left side. Open the right arm to the side and gaze towards the right fingers for a twist. Repeat through on the opposite side.

More of an auditory or visual learner? Cooldown with the video below.




Namaste,
Kassandra


Please do subscribe to my YouTube channel






☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... 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.
My Yoga with Kassandra mobile app just launched!!! πŸ™ŒπŸΌ
...and it's FREE to download and try πŸ˜ƒ
This has been almost two years in the making but has been requested for over 4+ years now.
✨ Inside the app you'll find:✨
  • 250+ classes that can be streamed or downloaded
  • Full unlimited access to monthly yoga calendars and programs
  • New members-only content added every month
  • Scheduling calendar and video tracker
  • In-app journaling feature
What really sets this app apart from others is the πŸ“… scheduling calendar and ✅ tracker!
This means you can schedule classes ahead of time and if you do a yoga class within the app, it will automatically be tracked and logged in the calendar 😊
Pretty cool, right? There is also a journaling feature πŸ“ within each day of the calendar to help you deepen your practice.
From now on, this is where you will find all of my Monthly Calendars! I've created one for February that you can find in there now 😍
(I am moving away from Gurmoad, those of you who've purchased my calendars before know just how difficult to use Gumroad is! Previous calendars will stay up there and accessible but the new ones will only be in the app)
You'll also find some exclusive programs and members only classes. New content exclusive to members will be added every month!
⚡️Okay, enough talking, how about giving it a try?⚡️
You can sign up for a free 7 day trial here: https://yogawithkassandra-members.com/
OR simply go to the app store on your Apple or Android device and search for Yoga with Kassandra.
PLEASE NOTE - For now, this is MOBILE ONLY(also works on tablets). In the coming months I'll be launching the desktop version as well as a Roku and Amazon Fire integration ❤️ Also keep in mind that as with any new technology, we are bound to find some bugs. If you come across any issues please report it in the app.
I really hope you enjoy this app and that it makes your at-home practice a bit easier! πŸ™πŸΌ
I also went live in my Facebook group to give you a tour and answer some questions. I've uploaded this video to YouTube so you can watch it :)

Have a great day
These 6 yin yoga poses will help you to increase your flexibility in this area, and provide relief from the common aches and pains.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

Do you spend the majority of your day doing one of these three tasks (or some combination of): sitting at a desk, driving, or carrying small children? You are not alone! These common time consumers bring with them an inevitable upper body tension. Tightness or even knots in the shoulders, and discomfort in the upper to mid back.

These 6 yin yoga poses will help you to increase your flexibility in this area, and provide relief from the common aches and pains.

With a yin practice, each pose should be held for between 2 and 5 minutes. Allowing yourself time to find your edge, where you feel some sensation but not pain. Get comfortable. Then hold the pose for the time you decide. And be still, avoid fidgeting as much as possible.

Have 2 blocks handy for this practice.

1. Bow Tie - Lay down on your belly, bringing a block horizontal in front of you where the forehead will be. Thread your arms so that the fingers reach in opposite directions, start with the right arm in front of the left one. Crossing the arms as far as they can go and separating the shoulder blades. Rest your forehead down to the block, testing which height is best for you, or maybe the floor. Keep the palms facing up. Drop your shoulders down and away from the ears.

2. Sphinx - From the last pose, slide your forearms to the ground in front of you. Lining up the elbows with the shoulders, and middle finger with the elbows. If you feel any pinching in the low back, walk elbows out further. Or alternatively, if you want to deepen the back bend, walk the elbows in closer. Keep the chin and chest elevated. Feeling the rib cage expand front to back and side to side as you breathe deeply. Shine the heart forward.

Return to bow tie pose with the opposite cross of the arms. Then take sphinx once more, or seal with arms straight in front of you and elbows lifted. Squeezing the shoulder blades back.


3. Puppy - Come up to hands and knees. Set the hips up over the knees, and take the knees to hip width apart. Leaving the bottom as it is, start to walk the hands forward. Melt the heart to the ground as you bring the forehead to rest on the ground or on a block. Your arms can stay extended in front of you. Or you have the option to bring the hands together, bending the elbows and bringing the thumbs to the back of the neck. Send the breath in to the back body. Keep the low belly engaged, to protect the low back from dropping down.

4. Laying Chest Opener - Lay down on to the belly. Bend your right arm at a 90 degree angle. Setting up so that the palm is in line with the elbow, elbow is in line with the shoulders. Start to roll on to your right side body (hip, shoulder and ear). If the head lifts from the mat here, you may want to bring a block underneath the head. Leave the left hand down in front of you, helping you ease in to the position, or bring the hand to the low back. You may leave the knees bent and legs stacked, or perhaps step the left foot back behind you. When the time is up, ease back on to your belly, then gently switch sides.

5. Thread the Needle - Making your way to table top, set the hips up over the knees. Engage the core. Then reach your right arm underneath you until your shoulder and ear lower down to a block or directly to the floor. Use your left hand to push into the floor to deepen in to the twist. Or extend the left arm out in front of you, pushing in to the fingertips. Check in with the hips that they haven't shifted forward or to the side. When you're ready, slide the hand in, pushing in to the palm to come up to table top. You may want to take a few rounds of cat/cow here. Then switch sides.

6. Supported Fish - Find a seat and grab hold of your blocks. Setting them up on the mat. Place the first block where your upper back will be, so it will rest between the shoulder blades. Then set your second block up so it will support the back of the head. Playing with height combination here. Gently ease your way down to laying on the blocks. You have a few options for the legs, you may leave the knees bent and soles of feet on the ground. You might extend the legs long. Or your might bring the feet together as you drop the knees out to the side. Your arms may rest at your sides, or to take a deeper stretch you might try extending them up overhead. However, if you feel any sort of tingling or numbness you have gone too far. Listen to your body.

Before getting up off your mat, give yourself 5 minutes or more of savasana. A time to digest all the work you've done, or do a body scan to notice any differences now from when you first stepped on your mat.

Prefer being guided through the transitions? Practice along with me in the video below.




Namaste,
Kassandra

Please do subscribe to my YouTube channel






☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... 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.
FOLLOW ME ON INSTAGRAM - Tag me in your photos to be featured in my Instagram Stories! #yogawithkassandra
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