Vin to Yin for Inner & Outer Strength {60 min}

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Hey yogis, this week I'm offering you an hour long yoga practice that combines Vinyasa Flow and Yin Yoga - my two favorites! We'll start off with a strong flow sequence before winding down with some yin asanas to improve flexibility. The theme of this practice is cultivating inner and outer strength. Vin to Yin is the perfect class to exemplify this theme as the vinyasa portion will definitely help you tap into to your physical power while the yin yoga sequence will emphasize the inner strength required in letting go and allowing. I hope you enjoy this longer class, please give the video a thumbs up and leave a comment down below to let me know how this went for you.




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... ❤ 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! 

Hey yogis, this week I'm offering you an hour long yoga practice that combines Vinyasa Flow and Yin Yoga - my two favorites! We'll start off with a strong flow sequence before winding down with some yin asanas to improve flexibility. The theme of this practice is cultivating inner and outer strength. Vin to Yin is the perfect class to exemplify this theme as the vinyasa portion will definitely help you tap into to your physical power while the yin yoga sequence will emphasize the inner strength required in letting go and allowing. I hope you enjoy this longer class, please give the video a thumbs up and leave a comment down below to let me know how this went for you.




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

My whole life I have had problems falling asleep. If you are in the same boat, you have probably tried every trick in the book to improve your slumber. The following yoga poses and breathing exercise were what finally allowed me to fall asleep faster. Give them a try tonight!

I highly recommend that you do this sequence right from bed, so that nothing else interrupts you out of the state these poses put you in.

In the photos here, I have two blocks, but if you are in bed just make sure you have cushions and pillows handy to make yourself as comfortable as can be.

Go get yourself ready for bed, climb in, get comfortable and begin!

1. Neck Rolls - Begin by sitting up. Drop your shoulders down and away from your ears. This is about loosening up the body, and ensuring you don't have any aches and pains. Breath in and out through the nose as you do little half circles with the head. Rolling it from side to side. Introduce belly breathing, which is really important for prepping for slumber. Return your head to center.

2. Diamond Pose - Bring the soles of your feet together and drop the knees apart. Instead of having your feet close towards you, give yourself a lot of space. Hold on to the shins, or whatever is accessible, as you move through a few rounds of seated cat/cow. Inhale, open the heart and squeeze the shoulder blades together. Exhale, slowly round and contract the back as you drop the head down. Ridding yourself of any kinks in the back. Soften the jaw and facial muscles, maybe close the eyes. After 5 or so rounds of this, move in to a forward fold. Make it a passive pose, simply softening in to the shape. If you are further away from your feet, use cushions to prop yourself up. Relax and keep breathing in to your belly. Slowly roll back up, lift the knees gently back to center, bringing the feet flat to the mat. Bring your hands behind you and gently take your knees from side to side in a windshield wiper motion.

3. Seated Side Bend - Extend your right leg out to the side, and bring your left heel towards the inner groin. Reach your left hand behind your low back. This will help to draw your shoulder down and away from the ear. Move in to a side bend to the right. Placing your elbow on your thigh, on the ground, or on a block, hold your head up with your hand or fist.

4. Seated Forward Fold - While staying in the side bend, bring your left hand in front of you. Turn to face towards your right knee. Hinge further at the hips, to come in to a forward fold. Take 5 slow and steady breaths here, in and out through the nose.

Push in to your palms to lift yourself back up and switch sides to repeat through poses 3 and 4.


5. Reclined Pigeon - Lower down on to your back. Cross your right ankle over top of your left knee. This might be enough, or you can go further by reaching with hands and pulling your left knee in to the chest. Keep the head and shoulders heavy, using minimal arm strength. As in earlier poses, send the breath down to the belly.

6. Reclined Twist - Release your left foot down to the mat. Keeping your right knee drawn in to the chest, extend the left leg straight. Sway your right knee a little from side to side. Guide your right knee across to the left side. Bring your left hand on top of the knee for gentle support. Extend the right arm out to the side to increase twist.

Repeat 5 and 6 through on the other side.

7. Savasana -  If you are in bed, climb right in under the covers now. Extend your legs out and arms down at the sides, making your way in to savasana. Do a few rounds of this breathing technique. Inhale for a count of 4. Hold for a count of 4. Then exhale for a count of 8. Do all of this (in and out) through the nostrils. Take a few minutes here in savasana and without getting up, allow yourself to fall easily in to sleep.

Would you prefer to be guiding through these poses by my voice. Press play on the video below whenever you're ready.



Namaste,
Kassandra





☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... ❤ 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.
Hey yogis, hope you're having a lovely week!
I've got a brand new class on my YouTube channel to help you fall asleep fast and today is the New Moon! 🌙✨
I always set time aside on the New Moon to do yoga, meditate and journal as a way to get clear on what I want and set an intention for the next 4 weeks. Setting intentions is a powerful way to get in touch with your inner desires and intuition.


If you'd like to do a very special Yin Yoga practice, a guided affirmation meditation and a journaling exercise on the theme of Home, Family & Caring, I would love for you to join us over in Lunar Yoga!
The new theme we'll be starting is all about finding balance between caring for others and caring for yourself as well as nurturing your inner and outer surroundings.
Registration is currently open to new members for a 24 hour period only in order to preserve the integrity of the group. 
Back to my new YouTube yoga class!
My entire life I've struggled with falling asleep. Okay, maybe not my ENTIRE life, but certainly since my high school days. It would usually take me 2 to 4 hours every night to fall asleep and I lived like that for years and years. Not. Fun. At. All!
I tried every trick in the book! Reading before bed, no electronics, melatonin supplements, blackout shades, audio meditations... you name it!
While those techniques were helpful, what really changed things for me was a breathing technique I call 4-4-8.
It's very simple... You inhale for a count of 4, hold your breath for a count of 4 and exhale for a count of 8. Repeat 5-8 times (unless you feel dizzy!).
It sounds simple and it is, but it's made a huge difference. I still make sure to read before bed (audiobooks are amazing) and I shut down any screens 2 hours before bedtime but this breathing technique has been nothing short of life changing.
In periods of high stress sleep is still the #1 issue I wrestle with the most so it's not perfect. I don't think I'll ever be the type of person who can just put their head on a pillow and doze off, but I'll take 30 minutes to fall asleep before 3 hours of tossing and turning anytime!!
I take you through this breathing exercise as well as some gentle stretches in my new Bedtime Yoga Class.

Okay, I think I've rambled off long enough!
I hope you have a wonderful day and remember that if you're interested in joining Lunar Yoga, the time is now! I'm only accepting new members for the next 24 hours.
See you on the mat!
Let's Stay In Touch!

Tomorrow in Lunar Yoga we'll be starting a brand new theme of Home, Family & Caring as well as a brand new book for our book club.
The new theme we'll be starting is all about finding balance between caring for others and caring for yourself as well as nurturing your inner and outer surroundings.
It's about creating a home that feels like a sanctuary so that you can thrive in your endeavors.
It's about setting clear boundaries with your family so that you can feel honored and respected.
It's about making self-care a priority you can feel good about.
It's about you, your family, your home and the amount of care those three elements need to exist in harmony.
If this sounds like something you'd like to focus on for the next 4 weeks with the support of other like-minded women from all over the world, I invite you to join us.
>> CLICK HERE TO LEARN MORE & JOIN

To maintain the integrity of our Lunar Yoga community, I only open the doors to new members for a 48 hour period around the time of the New Moon.
That time is now!!
If you'd like to learn more about Lunar Yoga, the video below has lots of useful info!

Registration will be closing in 2 days and spots are limited so if you want one, grab it now :)

See you on the other side,
This is the last class in our Chakra Yin Yoga series. But for this, the seventh practice, I want to mix things up. Instead of instructing a series of yin yoga poses, the crown chakra will be best served by doing savasana while walking through the following steps and affirmations.

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

This is the last class in the Chakra Yin Yoga series. But for this, the seventh practice, I want to mix things up. Instead of instructing a series of yin yoga poses, the crown chakra will be best served by doing savasana while walking through the following steps and affirmations.

For those unfamiliar with their crown chakra, it is the area at the top of the head. It's the energetic centre responsible for connecting us with everyone and everything.

I encourage you to do this guided practice in bed before going to sleep tonight.

If you would find it easier to do so by my voice, rather than reading and remembering, check out my Crown Chakra Guided Savasana video.

Lay down comfortably, settle in to your body. Start to let go of the day that you have had. Start to clear your mind from whatever has been running through it.

Slow down your breathing and shift your attention to the crown chakra. Breathe slowly and deeply as you relax further.

Start to visualize a glowing purple light at the crown of the head, which pulsates along with your breath. Feel the purple light wash over you, and soothe you further.

Repeat these six affirmations to yourself a few times. Rather than convincing yourself they are true, notice how each one of them makes you feel. Whether one is easy to hear, or creates a reaction within you.
1. I am infinite and boundless.
2. I am connected to my own divinity.
3. My purpose is clear and meaningful.
4. I am at one with the universe.
5. I am peaceful, whole, and balanced.
6. I trust the journey of life.

Continue to stay in savasana for another few minutes, focusing on the crown chakra. You may wish to continue repeating the provided affirmations, or opt for ones that come naturally to you.

Your one and only goal here is to relax, and observe any sensations that arise in you.

To finish, take a deep breath in and out through the mouth.

Stay where you are and have a wonderful nights rest.

Find my other Chakra Yin Yoga classes here.



Namaste,
Kassandra



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

Hey yogis, the final edition of our chakra series is a practice for the crown chakra. Rather than doing yin yoga asanas, this chakra is best access through a guided relaxation in savasana.

The crown chakra has to do with our spiritual connection, sense of purpose and our faith. It's associated with the color purple and is the energetic center that connects us to everyone and everything. This is great to do before going to sleep in bed! As you lay down and relax, simply listen to the affirmations and internally repeat them to yourself a few times.




MORE CHAKRA CLASSES: https://www.youtube.com/playlist?list... Enjoy,


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

The Third Eye Chakra is the place where you can cultivate your ability to trust and listen to your own inner guidance. Getting in tune with the third eye will provide you with a sense of spiritual purpose, creativity and imagination.

Upon completing this practice I hope you feel empowered. That you are making the right decisions for yourself, that are in line with your soul purpose.

This is the sixth in my Chakra Yin Yoga series. If you are unfamiliar with them, go check them out (either now or later). And know that I like to pair each yin pose in these practices with an affirmation. Your task with the affirmation is to repeat it to yourself, and notice how it makes you feel. Is it hard or easy to hear? You may want to journal any of these reactions right away mid practice or when you get up from Savasana.

Each yin asana is held for anywhere between three and five minutes. Choose the length that feels good for you today, and rest in to each pose, striving to stay present on your mat. You will need two blocks for this practice.


1. Grounding Meditation - Sit comfortably, close your eyes and let your hands rest on your knees or thighs. Let go of whatever is on your mind. Think over your sense of intuition, imagination, higher self. In which ways do you wish to grow? Are you in touch with your higher self? Start to incorporate some Pranayama with Alternate Nostril Breathing. Alternate Nostril Breathing is meant to clear the fuzziness and noise from the mind, and help you find internal balance. Take your right hand and fold down the middle and index fingers. Seal off your right nostril with your thumb. Inhale through the left nostril for a count of either 4, 5 or 6. At the top of the inhale, block the left nostril with your ring finger. Open the right nostril and exhale for the same count. Inhale through right, seal off right, open left, exhale left. All to the same count. Take 8-10 rounds of this. Return to normal breathing.

2. Child's Pose - Come up on to your knees. Either opt to make this an easy child's pose (by keeping the knees together) or a wide-legged child's pose. Either way bring the big toes to touch, and lower the head towards the mat, while reaching the hips to the heels. As this practice is focused on the third eye, rest your forehead directly on the mat, or on a block. Reach the arms behind you, with palms facing up. Allow your shoulders to soften and the belly to relax.
Affirmation: "I am connected to my purpose."

3. Head to Knee Pose - Come to sitting. Extend the right leg in front of you. Bending the left knee, bring the sole of the foot to inside of the right thigh. Have your blocks handy in front of you. Ground both of your sit bones down to the ground. Lengthen up through the upper body. Hinging at the hips, move in to a forward fold. Because we are focusing on the third eye, you want your forehead to be resting on something, which will apply pressure. Depending on your flexibility here, you may need one block or two to allow the head to soften on to it. As it's a yin practice, it is okay to round in to the shape and also to bend the knee of the extended leg slightly. Just make sure you're not using muscular energy as you do so. Resolve instead to be still, to let gravity do the work. Breathe in to the space of the third eye. Soften your neck and let your head be heavy.
Affirmation: "My intuition is always guiding me."

Use your arms to push in to the floor and come back up. Bend your right knee, extend the left leg and set up on this other side for the forward fold. Notice any difference in sides, and be okay with it.
Affirmation: "I have all the answers within me."

4. Shoulder Assist - Place both of your blocks in front of you on the mat. Either on the first level, or second. Lay down on belly, with a block under each of your shoulders. Lower the forehead to the mat. Reach your arms back behind you, with the palms facing up. Breathe in to your low back. Don't push too far, but rather settle in.
Affirmation: "My spiritual vision is clear."

5. Savasana - Ease over on to your back, setting the blocks off to the side. Take up some space as you lay flat on the floor. Letting the feet drop to the sides, palms turn up to the sky, and eyes close. Get comfortable and enjoy a few moments of rest here.
Affirmation: "I see the bigger picture and trust my inner wisdom."

Have a hard time judging how long to stay, or finding your mind wandering? Maybe you'd prefer to practice with a guiding video instead. Check it out below.



Namaste,
Kassandra



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