Morning Meditation - Set Your Intention in 3 Words {10 min}

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  *NEW* 📖 My YIN YOGA book is out today!   http://bit.ly/yinbook  

Good morning yogis! This is an extra special morning for me because today is my Yin Yoga book's release date in North America!!!! Excuse me while I freak out a bit!! (PS - you can check out the book here: www.bit.ly/yinbook)

And now onto the meditation! This is a morning meditation I filmed while in beautiful Costa Rica. This particular method is one I use myself fairly regularly and I call it the "3 word intention setting" method. Setting your intention at the beginning of the day is a powerful way to take control over your physical, mental and emotional health. Instead of letting external circumstances dictate how your day will go, choose to decide when you wake up!

This is a simple guided meditation for beginners where I will ask you to think of 3 words that define the intention you want to set for yourself physically, emotionally and spiritually. All you need is 10 minutes!


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.


  *NEW* 📖 My YIN YOGA book is out today!   http://bit.ly/yinbook  

Good morning yogis! This is an extra special morning for me because today is my Yin Yoga book's release date in North America!!!! Excuse me while I freak out a bit!! (PS - you can check out the book here: www.bit.ly/yinbook)

And now onto the meditation! This is a morning meditation I filmed while in beautiful Costa Rica. This particular method is one I use myself fairly regularly and I call it the "3 word intention setting" method. Setting your intention at the beginning of the day is a powerful way to take control over your physical, mental and emotional health. Instead of letting external circumstances dictate how your day will go, choose to decide when you wake up!

This is a simple guided meditation for beginners where I will ask you to think of 3 words that define the intention you want to set for yourself physically, emotionally and spiritually. All you need is 10 minutes!


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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Do you spend most of your time sitting? Whether at a desk or driving from point A to point B? You're not alone. In order to recover from all that sitting, it is important to open the front of the thighs (from the hip flexors, all the way down to the top of the knee).

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

Do you spend most of your time sitting? Whether at a desk or driving from point A to point B? You're not alone. In order to recover from all that sitting, it is important to open the front of the thighs (from the hip flexors, all the way down to the top of the knee).

There are really only four asanas in yin yoga which target this area, so we will be doing all of these, along with a seated meditation to start. This practice will get deep into the psoas, which is known as the muscle of the soul.

As this is a Yin Yoga practice, we will hold these passive poses for several minutes each, and not use muscular effort. As you stay in the pose, relax and hold steady. Resist the temptation to fidget.

Like with most of my yin yoga practices, you will want to have lots of props handy for this practice. I recommend a blanket, two blocks or a bolster, and also a strap if you have limited range of motion.

If you need assistance in how long you should hold each of these poses (2-5 minutes is ideal), you can watch my full 40 minute practice Yin Yoga for Quads, Thighs & Hip Flexors.



1. Seated Meditation - Setting yourself up on a folded blanket, sit in any way that works for you. Let your hands rest on your knees, and close your eyes. Take cleansing breaths in and out through the nose. Let go of what is on the mind and distracting you from the present moment. Bring awareness to the low body, noticing any tension or discomfort felt here. Bring your hands together at the heart and open with a chant of OM on time.

2. Lying Quad Stretch - Lie on the belly, with a strap handy if needed. Have your feet about hip distance apart. Cross your left forearm out in front of you, parallel to the top of the mat. Bend your right knee, catch hold of the foot with your right hand. Pull your heel in towards your glute. Keep the knee from opening up to the side, instead keeping it in line with the hip. If you have trouble grabbing the foot, loop your strap around the foot to achieve this. Let your forehead rest down. Lengthen your tailbone down towards the knees to deepen the stretch. After holding for several minutes, carefully release the foot down and switch sides.

3. Lizard Pose with Quad Stretch - Make your way to table top pose. Use a blanket to pad your back knee, as you step the right foot forward to outer edge of right hand. Choose to keep your knee and toes in line, pointing forward OR lift the toes up and roll on to the outer edge of the right foot. Stay here, or bring your hands onto a set of blocks, or lower down onto your forearms. To take a quad stretch, reach your right arm to back, bending into the left knee. Catch hold of the foot, or use the strap to do so. Let your neck relax, and the head be heavy. Focus on your breath through these intense stretches. Aim to hold for 5 minutes here. Then slowly release the back foot down, taking time to come out of the pose slowly. Take an easy child's pose before you set up for the other side.

4. Reclined Hero - Make your way towards the top of the mat. Kneel with your sit bones on the mat, between the shins and feet. Ankles come to the outer edges of the hips, with knees in line with the hips bones. Press the tops of your feet down onto the floor. If you to need a bit more height to get comfortable, sit up on a block or a rolled up blanket. If it's uncomfortable on the knees, place a blanket under the backside of your knees, giving a bit of a buffer. Lift the hips up, scooping the tailbone under, then set them back down. Make your way lower, reclining all the way to the ground, or on to a set of blocks supporting the upper back and head. Rest the arms out to the sides, with the palms turned up. You should not be experiencing any pinching under the knees or in the low back. After a good length of time passes, slowly exit out by tucking the chin in to the chest. Push the palms into the soles of the feet, and use your elbows to lift you back up.

5. Cat Pulling Its Tail - Lower all the way down to the floor. You may want to have a strap handy nearby. Keep the left leg extended, as you pull the right knee in to the chest. Cross the right knee over the body, lowering towards the left. Extend your right arm out to the side, as you straighten your right leg (if this is painful, keep it bent). Bend into the left knee, grabbing for the left foot with the right hand. Use your strap if you need it to reach the foot. Pull the knee back as you bring your heel close to the glute. Aim to keep your right shoulder grounded to the floor. Relax your chest and shoulders, breathe deeply. Again hold for around 5 minutes if you can, and then come out step by step by releasing the foot and rolling onto the back. Switch sides.

Remember to finish off with savasana.

If you found yourself constantly thinking about the time passing in these poses, watch the video below to have me guide you through.




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.

📖 Buy my Yin Yoga Book!📖 • USA - http://amzn.to/2ifTgO1 • CANADA - http://amzn.to/2kky4ec • UK - http://amzn.to/2BHqs9L Hey yogis, I'm back with a brand new Yin Yoga class filmed in beautiful Puerto Viejo, Costa Rica! This class was a special request from one of my subscribers and focuses on opening up the quads, thighs and hips flexors. There aren't very many yin yoga poses that focus on the quads, but there are four and those are the ones we'll be doing today. The poses include: laying quad stretch, twisted lizard/dragon, reclined hero and cat pulling it's tail. The quadriceps are big muscles at the front of the thighs that can get quite tight, especially for athletes. This practice will target the entire front of the thigh, from the hip flexors all the way down to the top of the knee. This is a great yin yoga class to do if you have knee tension, although people with acute knee injuries should not practice this! Make sure you have lots of props such as a blanket, two blocks and a strap. 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.


Buy my book! Yin Yoga - Stretch the Mindful Way http://amzn.to/2jLvBFI available December 12th, 2017.

This is the biggest announcement I've ever made... For well over a year now I've been working hard behind the scenes to write a book on a topic I am passionate about, yin yoga! I'm so happy to say that "Yin Yoga - Stretch the Mindful Way" is now available for pre-order on Amazon and will be available in stores on December 12th, just in time for the holidays :) This book is an illustrated guide to the healing practice of yin yoga. It includes: • More than 50 step-by-step poses that focus on specific areas of the body • 20 sequences linking the poses, designed to help readers reach specific physical, mental, or emotional goals • Introductory information on the basic techniques and philosophies behind yin yoga, including correct breathing techniques, chakras and meridians, and how best to practice yin yoga This is BY FAR the hardest project I've ever worked on.. It was stressful and unlike anything I had ever imagined, but I'm really proud of the results. The book is published by DK Books and is a fantastic introduction to the practice of Yin Yoga. Yin yoga offers a remedy to the stress and hustle of your busy yang life. By concentrating on restorative poses that target your deeper fascia and connective tissues, you’ll experience increased flexibility and improved joint health. Yin yoga also focuses on deep breathing and longer hold times, allowing you the time and space to clear your mind and enhance your mental acuity. These meditative poses will help you attain a renewed sense of mindfulness and physical well-being, making them the perfect complement to an active yang lifestyle and helping bring you back into balance. 📖 Buy my Yin Yoga Book!📖 • USA - http://amzn.to/2ifTgO1 • CANADA - http://amzn.to/2kky4ec • UK - http://amzn.to/2BHqs9L As always, thank you so much for supporting my work and being a part of this community, you are awesome! Kassandra



Learn more & sign up - https://www.lunaryoga.tv Use the code NEWSTUDENT to get 50% off 1 month or 35% off 1 year! I'm so happy to be able to re-launch my Lunar Yoga program for women. Lunar Yoga is an online temple for women who want to cultivate intuition, purpose and connection by syncing their yoga practice with the cycles of the moon. Join me for monthly New Moon & Full Moon rituals that combine yoga, meditation, journaling & guest speaker interviews to nourish mind, body & soul. We already have so many videos about getting "toned" and all that stuff, but where's the yoga for the soul? Yoga for the heart? How are you getting in touch with your divine feminine nature? Your sensuality and your power? Your intuition? This is what Lunar Yoga is all about. Each month of the year focuses on a different key area of life for women who want to experience true growth and deep inner work. Set your intention and prepare for a new beginning on the New Moon. Be inspired to take action on the 1st Quarter Moon. Celebrate your accomplishments and let go of what no longer serves you on the Full Moon. Release and share your experience with our community on the 3rd Quarter Moon. Every month, you'll receive: - 1 New Moon Yin Yoga Class - 1 New Moon Guided Meditation - 1 New Moon Journaling Exercise - 1 Full Moon Slow Flow Yoga Class - 1 Full Moon Guided Meditation - 1 Full Moon Journaling Exercise - Guest Speaker Interview - Monthly Live Group Call - Monthly Book Club - Access To Our Private Facebook Community - Access To All Previous Content Follow the Lunar Cycle each month with uniquely themed content. New content becomes available on the accompanying phase of the moon. The yoga classes and meditations are pre-recorded so you can practice them on your own time. All content is archived so you will have access to it for life. LEARN MORE https://www.lunaryoga.tv Thanks for watching, please remember to subscribe! Kassandra ☾ LUNAR YOGA FOR WOMEN ☽ http://bit.ly/lunaryoga 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.
We tend to think of water as being a calm and passive element, but when you stop to think about it all elements have the capactiy to be both calm and turbulent forces of nature.   It is not always smooth sailing, water can be quite a powerful source of creativity. As well this element is associated with sensuality. The water element is associated with the second chakra, or sacral chakra, which is also associated with sensuality.

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


We tend to think of water as being a calm and passive element, but when you stop to think about it, all elements have the capacity to be both calm and turbulent forces of nature.

It is not always smooth sailing, water can be quite a powerful source of creativity. As well this element is associated with sensuality. The water element is associated with the second chakra, or sacral chakra, which is also associated with sensuality.

From the water element, we can learn to go with the flow, where the current takes us. But sometimes we need to learn to be the stronger current, choosing our own path. Which one do you need to focus on more today? Which are you going to bring to your practice?

These poses and mini sequences will take you in a circular motion on the mat, in a mandala practice. With lots of deep hip openers, move slowly and mindfully.

Want even more of these circles? Watch the full 40 minute video, Water Element Yoga, to practice along.

1. Reclined Butterfly - Laying down on your back, bring the soles of your feet together, and let the knees drop out to the sides. This is a very feminine element, with feminine energy, so we will take the Yoni mudra by bringing the thumbs together, and the index fingers together to make a triangle. Place this over the lower belly where the sacral chakra is. We will also incorporate a mantra of VAM. Exhale and inhale deeply through the nose, silently repeating VAM to yourself with each exhale.


2. Fluid Cat/Cow - Set up in a table top position, with your hands a bit further forward than shoulders. Inhale lifting the chest, looking up, dropping the belly. As you exhale, round the back, pressing the hips back towards the heels, incorporating a child's pose. Keep flowing through this cycle with your breath, as you imagine the breath going to the sacral chakra. If you want to take the cycle deeper, replace cow with a cobra.

3. Three-Legged Dog - From downward dog, kick the right leg up, bend the knee, and open up the hip. Start to look underneath the right shoulder and armpit, getting a nice juicy stretch through the side body.

4. Lunge Cycle - Step right leg through between the hands, lowering the back knee, and inhaling as you lift the chest and look up. Exhale as you slowly straighten the front leg and fold over. After a few cycles of this, curl the toes under and lift the back knee coming into runner's lunge. Keep the fingertips down or on blocks. Again inhale and open the chest to the front, exhale shifting the hips back into pyramid pose. Flex the right foot, pointing the toes to the sky, as your torso folds over the front leg. Repeat through a few cycles of this.

5. Warrior 2 - From runner's lunge, spin the back heel down, opening your body towards the left side and reaching the arms wide. Drop the hips, finding stillness and stability in Warrior 2. Cross your arms in front of you, as you turn the feet, making your way smoothly to face the other end of the mat and taking Warrior 2 on the opposite leg. Push the front knee down, ground the heels and hug into the midline.

Staying as you are facing the back of the mat, work through numbers 3 - 5 on the opposite leg.

6. High Lunge Pulse - Now back at the front of your mat again, return to downward dog (taking an optional vinyasa first). Kick the right leg up and step it through to the front of the mat, this time coming directly into high lunge. Find your Yoni mudra again, placing it once more on the sacral chakra (low belly). The tailbone anchors down, bend a bit into the back knee to sink lower. As you exhale sink deeper into the lunge, and as you inhale straighten both legs. Take a few cycles of this with your breath.


7. Dancing Warrior - Coming up first into Warrior 2, inhale as you reach the left arm towards your front leg and the right arm up over head. Exhale to reverse and extend forward (left arm up and over, right hand reaches toward back leg). Flow through a few of these, then return to Warrior 2. Take eagle arms, twisting the right arm under the left, then hinge forward over the right thigh. To open the stretch further into the hip, use the right elbow to push the thigh away.

Come into a forward fold, before walking your hands to the back of the mat and setting up to repeat 6 and 7 on the opposite side.

Did the circular motion confuse you? Practice along with me in the video below.



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.
TEARS OF JOY! Today is a really big day.
For 7 months now my partner and I (ok mostly him..) have been working diligently to remake the Lunar Yoga website AND IT'S FINALLY READY! 🌙✨🌙✨🌙
We worked on it so long, I thought the day would never come.

WHAT IT'S ALL ABOUT...

Together, we do New & Full Moon yoga classes, meditations journaling exercises with new themes each month.
We also have guest speaker interviews and live group calls, book clubs and private Facebook groups. It's pretty bomb 💣
While you're a part of this community I'll ask you to be real, raw and vulnerable.
This is a journey of personal development that will ironically lead you back to who you've always been, before the world told you otherwise.
Shadow work is an integral part of this process. Facing those parts of ourselves that are yet to be healed and yet to be integrated.
Scary stuff. Powerful stuff. What magic is made of!
Made with all of my love. Made with intention, purpose and pure dedication.
THE OFFER...
If you're all about that moon child vibe, I'm opening up registration and giving a special launch discount for new lunar yoginis. ✨
The code NEWSTUDENT will give you 50% off your 1st month or 35% off a yearly membership.
This will expire in 3 weeks!
So go check it out!!! 👀 Make this girl happy by viewing the fruits of our labor and hopefully join our amazing community!
As always, thank you for being a part of this community and supporting my work. You guys are the best!

FOLLOW ME ON INSTAGRAM - Tag me in your photos to be featured in my Instagram Stories! #yogawithkassandra
@yoga_with_kassandra
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