Morning Gratitude Slow Flow - Set Your Intention {40 min}

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📷 Follow me on Instagram! 📷 http://bit.ly/ywkinsta ❤ Support My Channel by Donating ❤ http://bit.ly/21fWt2B Good morning beautiful yogis! This is a morning gratitude slow flow yoga practice to help you set your intention for the day ahead with love and compassion in your heart. No matter how busy your day may be or how many things may seem to be going wrong in your life, I believe we can all be grateful for SOMETHING. Just the fact that you are alive right now is a privilege that not everyone gets. Move and breathe with me and let's create a wonderful intention for the day together. This is an all levels to intermediate slow flow practice that will still challenge you to wake you up. Poses will include plank, gate, crescent lunge, head to knee, seated twist and many more. If you'd like to join me in Costa Rica in February 2018, I have 5 spots left on my retreat! http://bit.ly/ywkcostarica

Thanks for watching, Please do subscribe Kassandra


☮ 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.

📷 Follow me on Instagram! 📷 http://bit.ly/ywkinsta ❤ Support My Channel by Donating ❤ http://bit.ly/21fWt2B Good morning beautiful yogis! This is a morning gratitude slow flow yoga practice to help you set your intention for the day ahead with love and compassion in your heart. No matter how busy your day may be or how many things may seem to be going wrong in your life, I believe we can all be grateful for SOMETHING. Just the fact that you are alive right now is a privilege that not everyone gets. Move and breathe with me and let's create a wonderful intention for the day together. This is an all levels to intermediate slow flow practice that will still challenge you to wake you up. Poses will include plank, gate, crescent lunge, head to knee, seated twist and many more. If you'd like to join me in Costa Rica in February 2018, I have 5 spots left on my retreat! http://bit.ly/ywkcostarica

Thanks for watching, Please do subscribe Kassandra


☮ 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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Namaste yoginis,
I wanted you to be the first to know that registration is open for the next 3 days only! Just in time for our brand new theme of Change & Personal Growth which begins on this Saturday's New Moon.
Change & Personal Growth is quite the theme...
Have you ever gone through something that changed you to your very core? Our biggest setbacks and challenges can often be our biggest opportunities for growth and our greatest teachers. Are you able to shift your perspective to embrace the beauty in the challenge ahead? Can you flow with change and allow it to seep into your soul. Like a phoenix rising from the ashes, how can your obstacles transform you?
This is what we'll be doing together and weaving into our yoga and meditation practices starting Saturday. It's time to dive deep..
  • On Saturday's New Moon we will be kicking it off with a Yin Yoga class, guided meditation and journaling exercise to help you set your intention and manifest around this theme.
  • On the 1st quarter moon we have a special guest speaker interview to help you take action and get inspired.
  • On the Full Moon we do a slow flow, meditation and journaling exercise to celebrate and let go of what no longer serves.
  • Finally on the 3rd quarter moon we gather for a live group call to discuss our experiences.
Throughout we also have a book club (about to read Awakening Shakti) and a private Facebook community.
All of the content is pre-recorded and can be downloaded so it is yours to keep forever. (You will even have access to all of the classes since January 2017!). These are not live classes so you can do them according to your own schedule.
If you're looking for a yoga practice that goes beyond just physical poses, this is it. This is community, connection and personal growth.
Doors are only open for 3 days after which registration will be closed again. If you feel the pull, honor it!
What other members have said....
"Lunar Yoga has helped me to connect deeply with nature and appreciate the natural flow of life as as myself as a woman." - Anna-Maria
"Kassandra has been my favorite go-to yoga instructor on YouTube for a long time. I especially love her focus on Yin Yoga, a style of practice not available at my studio. When she offered a monthly Lunar Yoga practice that included both yin and more active sequences as well as journaling, meditation, and more, I jumped at it. She is endlessly creative and welcoming too. Highly recommended!- Wendy
"Joining the Lunar Yoga program with Kassandra and connecting to the compassionate, inspiring and powerful yogini community was the best New Year's decision I could have possibly made! I've delved deeper into myself and come to truly know, understand, accept, and LOVE myself more than ever before. I plan to continue this program for as long as it continues, and can't recommend it highly enough to other women who are desiring to truly venture within and connect without... to similar souls, to Luna, to whatever your version of Source Energy may be. Kassandra is a beautiful soul full of passion with so much to give, and I feel blessed to have her as a guiding, shining light in my life. With so much gratitude...- Jordanya
"Loving the Lunar yoga program, a great mix of meditation, journaling and both yin and yang yoga flows to follow.- Lesley
"I love starting a new theme each month and focusing all of my energy on it! I've felt such a great shift in the way I interact with others and my yoga practice has become more meaningful. I look forward to the New Moon and the Full Moon because I know Kassandra will have designed a deep and meaningful yoga package that will take my practice to a whole other level. The classes are accessible to all levels and work on physical and emotional levels. The guest speaker interviews are thought provoking and the live group calls are a great way to connect with the other members. This is unlike anything I've ever done before and I'm so grateful for this experience and this wonderful community!" - Kathleen
I hope you'll decide to join us! If you have any questions feel free to reply to this email and ask away :)
Kassandra


The Earth Element within each of us is our way of connecting to the world. When it is aligned we are able to move into the world with more presence and strength. The earth element sits within our Root Chakra, a chakra associated with safety and security.

When this element is out of whack, we find ourselves unbalanced, prone to anxiety and stress, and indecisive. Those around us may say we are, "up in the clouds."

Theae poses are a great way to practice embodiment and perseverance. We will hold standing poses longer than normal, connecting our roots (feet and legs) to the Earth. Moving through the motions mindfully, not rushing through transitions, each pose will be held for about 1 minute (or 10 deep breaths). We will also add in some balancing poses as we ground ourselves. 

The following 7 poses are pulled from a 45 minute practice on my YouTube channel, Earth Element Flow

Ready to get rooted?

1. Mountain Pose - Begin standing with feet set wider apart than normal. Find a steady foundation by lifting and spreading the toes, and then grounding down through all four corners of the foot. Rest the arms down at the sides, with palms facing forward. Keep a micro bend in the knees, and relax the shoulders. Close the eyes and notice how you feel in this moment. Notice the connection of your mind and body to the Earth. While here, move through some pranayama. Inhale, visualizing glowing red energy moving upwards starting at the soles of the feet, coming to the base of the tailbone (where the root chakra resides). As you exhale, release the red light back towards the ground. Set an intention for your practice. Think about what in your life needs more strength and perseverance, grounding and stability. As we move forward, make your practice an offering of this. 

2. Forward Fold - Standing at the top of the mat, with feet hip width apart, bring your hands behind the back and interlace the fingers. Bend your elbows, rest the hands on the tailbone, and squeeze your shoulders onto the back. Gaze forward to open up the chest. Bend the knees generously, as you hinge forward, folding all the way down. Straighten the arms as you reach the fingers up and over. Let the neck relax and the head feel heavy. Notice what is happening in your foundation, aka the feet. To take the stretch deeper into the shoulders, bend deep into the knees and lean onto the left shoulder, lifting the right shoulder and looking up. Let the head relax as you breathe into the stretch and hold. Take the stretch towards the other side. 

3. Low Lunge - From your forward fold, bring the fingertips to the mat, and step the left foot back. Lower the left knee down to the ground, as you inhale the arms up overhead. Reach the tailbone down, hugging the knees toward the midline. Lengthen up through the arms. If your legs are the roots, then your arms become the branches, lifting up toward the sun.

4. Warrior 1 - Returning the palms down to the mat, lift the back knee. Ground the heel of the back foot down, and turn the toes out at a 45 degree angle. Keep the right knee bending deep. Float the arms up overhead, reaching for the sun once again. Square the hips and shoulders to face forward, and engage the core. As you exhale sink down lower, grounding down to the Earth. Find stability. Find your power. Keeping legs as they are, bend elbows into cactus arms. Open the chest toward the sky, arching the spine and taking a back bend. 

Repeat Low Lunge and Warrior 1 on the other leg.

5. High Lunge - Come first into downward dog (vinyasa optional). Kick the right leg up behind you, and then slowly step it through towards the front of the mat. This time keep the left heel lifted, lift the torso, coming into high lunge. Reach the fingertips toward the sky. Bend deeply into the front knee, which may mean also taking a small bend in the back knee. Lower the arms and interlace the fingers behind you. Fold forward, coming towards the thigh as you reach your arms up and over. Try to keep the upper body hovering off of the thigh (unless a rest is needed). Shine the crown of the head forward as you sink deeper into the lunge. 

6. Pyramid - Bringing the hands to the hips, walk your back foot in a few inches. Square the hips and shoulders to the front. Shift the hips back to straighten out the front leg. Tilt your pelvis forward, keeping the hips squared off. When the torso comes parallel to the mat, hold. You may want to take a small bend in the front knee before moving on, and hug the legs toward one another to keep them engaged. Reach the arms forward, strong and stable. After holding for a few breaths, release the upper body all the way down into your full extent of pyramid pose.

7. Warrior 3 - From Pyramid, leave the fingertips down as you float the back leg up. Check in with your hips, both sides should be pointing down to the mat. Slowly bring your hands to heart, leaving the mat one at a time.

Switch sides and make your way through High Lunge, Pyramid and Warrior 3 with the left leg forward.

If you want more movement, please join me for a full 45 minute practice in the video below.





Thanks for grounding down with me,
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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Hey yogis, this special Earth Element flow was filmed in Costa Rica where I am staying for a few weeks! I hope you're ready for a strong and challenging practice that will focus on the earth element and the muladhara/root chakra.

This class is about inner strength, grounding and endurance. The Earth Element is all about stability, perseverance and our feelings around safety and security, like the root chakra. We'll begin with a short root chakra visualization and we will then move into some grounding seated and standing poses. These poses will be held for a bit longer than you may be used to. Get ready to fire up your legs!

This class is about getting nourishment from the earth and connecting to the ground beneath you. We will place a big emphasis on our feet and foundation. I'm not using any props for this practice but you may want to have on close by.

FIRE ELEMENT FLOW - https://youtu.be/NtM4MPuMGlg

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 often get asked how to do this arm balance pose. It is one that looks quite tricky. When you see it, it is hard to understand exactly where your limbs are supposed to go, and how they get there.   In the following blog I will try to break it down for you as simply as I can. If you are more of a visual or auditory learner, check out my YouTube tutorial How To Do Grasshopper Pose.


I often get asked how to do this arm balance pose, as it is one that looks quite tricky. By looking, it is hard to understand exactly where your limbs are supposed to go, and how they get there.

In the following blog I will try to break it down for you as simply as I can. If you are more of a visual or auditory learner, check out my YouTube tutorial How To Do Grasshopper Pose.

A few things to know before we get in to the step by step. To achieve this pose you will need to have quite a bit of spinal rotation, a strong chaturanga, open hips, and strong shoulders. You will also have to engage the core quite a bit.

In order to prepare yourself for the pose, you may want to first get comfortable in seated pigeon/rock the cradle. This is basically the same pose, but seated on the ground instead of balancing on the arms. To prepare the arms, you may also want to practice transitioning strongly from plank to chaturanga, with the elbows squeezing in to the sides.

Ready to try?

How to do Grasshopper Pose

1. Start standing up with the hands at the heart. Bend the knees slightly as if coming into chair pose.

2. Set up in standing pigeon. Lean on to the left leg (or standing leg). Pick up the right knee and cross the right ankle over the left thigh. The right ankle needs to be flexed, as the sole of the foot is where your arm is going to go. Sink the hips down low, and move the chest forwards.

3. Come into a twist, bringing the right arm to sole of the right foot. As high up the upper arm as you can (midway up the bicep is a good place to start).

4. From the balanced twist, bring your hands down to the floor. Roughly shoulder width distance apart, spreading the fingers wide.

5. Start to lean more into your left arm/left hand. Your arms will bend and engage similarly to chaturanga, keep elbows bent and hugging in towards each other.

6. As you press the foot into the arm, feel your arm press back against it. From here maybe you will lift the toes off of the mat. At first the heel can stay in, and then maybe you extend the leg out to the side.

7. Reach the crown of the head forward, keeping the elbows bent and hips and core lifted.

If you don't get lift off on the first attempt, second attempt, 10th or 100th - keep trying! It's worth it when you get into your grasshopper for the first time!

8. To come back out of the pose, bend the knee and place the foot back on the mat. Come back up to the twist and reverse out to standing.

Still confused? Watch 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.

SIGN UP FOR MY **FREE** 7 DAY HIPS DON'T LIE PROGRAM TO IMPROVE HIP FLEXIBILITY!

Hey yogis! I'm currently in Costa Rica on vacation and haven't had a chance to film a full length yoga class this week, however I still wanted to share a little pose tutorial.

I was recently asked to breakdown Grasshopper pose, which is a fairly tricky arm balance. Like most arm balances, it requires strong shoulders and an engaged core. If you can do a few chaturanga pushups and can do crow pose, you should be able to attempt this one!

There are a few ways to get into it but I find the easiest one to be from standing pigeon pose. From standing pigeon, you need to rotate your torso in order to ground the palms on the floor, shoulder-width distance apart. Then, it's all about leaning the weight into your arms with bent elbows as if you were doing Chaturanga and lifting the legs.

I personally found this one really tricky when I was first learning it so don't get discouraged if it doesn't work right away. Engage your legs as much as possible to prevent the bent knee from slipping down your arm. Tone the navel, gaze forward and hug to the midline to stay strong and balanced in the pose.


Have fun being grasshoppers!

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 know you don't always have time to fit in a regular practice. Trust me, I have those days too. But when it comes to your yoga practice, consistency is incredibly important. And for those times I love to create quick and easy flows that you can squeeze in, and walk away from feeling the benefits of getting on your mat (or whatever surface you have available).   These 7 standing poses and sequences will focus on your glutes, as well as your balance. You will not need any props for this practice, you don't even necessarily need a mat.


I know you don't always have time to fit in a regular practice. Trust me, I have those days too. But when it comes to your yoga practice, consistency is incredibly important. And for those times I love to create quick and easy flows that you can squeeze in, and walk away from feeling the benefits of getting on your mat (or whatever surface you have available).

These 7 standing poses and sequences will focus on your glutes, as well as your balance. You will not need any props for this practice, you don't even necessarily need a mat.

The following comes from my Glutes & Balance Beach Yoga Flow.

Without taking up any more precious time, let's get moving!

1. Rag Doll Fold - Beginning at the front of your mat in mountain pose. Inhale the arms up overhead, exhale to fold forward. Bend the knees as deep as needed as you wake the body up. Clasp opposite elbows and sway side to side.

2. Chair Pose with Optional Twist - From standing, bring the big toes together, and heels apart. Hands come together at the heart. Rock your weight back into the heels as you find a deep bend in the knees. The pelvis lifts as the tail tucks. To incorporate some flow, inhale the arms up over head, exhale folding to the thighs and sweeping the arms back at the sides. After a few rounds of this, bring the hands back to heart center, then hook the left elbow over the right knee to take a twist. Keep the shoulders away from the ears and make sure the knees stay in line with one another. To deepen further, extend the arms up and down in this chair twist. Returning to center, repeat this to the other side.

3. Crescent Lunge - Returning the hands to the heart and facing forward in chair pose, try to pick up the left foot. Step it back, bringing the toes down and keeping the heel lifted. Inhale the chest up, hips face forward, and sink deeper into the lunge. Inhale the arms up to the sky and open through the chest. Exhale to hinge over the thigh, bringing the arms down to the sides. With each inhale rise up, and each exhale tilt to the diagonal.

4. Warrior 3 - While hinged forward in the lunge, lift the back toes from the ground and bring your hands back to the heart. Keep the left hip down. Bend the supporting leg to drop the hips. Then press the supporting leg to straighten and lift.

Repeat 3 and 4 on the other leg before moving on.

5. Eagle Pose - Returning to mountain pose, bring the hands to the heart. Lift the left leg and wrap it around the standing leg. Bend the knees as if in chair. Bend the elbows in front of you, swing the right arm underneath the left to bind. Drop the tailbone towards the ground, lifting the pelvis.

6. Standing Splits - From Eagle, transition the left leg back into first Warrior 3. Bring the hands to the ground. Reach the left leg up to the sky. With each inhale the left leg reaches high into the standing splits. And on your exhale tuck in, bending the knees and bringing them together (but keeping the toes of the left leg lifted).

7. Standing Twist - Return to Mountain Pose, and hug the left knee into the chest. Grab the left knee with the right hand. Reach the left arm back, opening to the side. The twist comes only through the chest and shoulders. To challenge yourself further, gaze at the back hand.

Repeat steps 5 through 7 on the right leg. 

Want to practice with me on the beach? Check out the video below



Thanks for flowing with me,
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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