Throat Chakra Yin Yoga for Clear Communication {35 min}

/ 09:13:00

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


Hey yogis, I'm continuing my popular Yin Yoga chakra series with a new class for the throat chakra! The throat chakra is all about clear communication. Do you speak your truth? Are you open to other people's opinions? How do you use your body language? These are all themes that have to do with balancing the throat chakra. The poses in this class will target the neck, upper back and shoulders. It's a yummy flow that only requires a few blocks. I would encourage you to also have a pen and paper so that you can note down any thoughts that came to you during practice. As many of you know, I love to pair yin yoga with affirmations as a way of doing shadow work. Notice how you feel when you repeat affirmations. If they feel uncomfortable or difficult, it could be an indication that there is more work for you to do around this theme. MORE CHAKRA CLASSES: https://www.youtube.com/playlist?list... Enjoy,
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, I'm continuing my popular Yin Yoga chakra series with a new class for the throat chakra! The throat chakra is all about clear communication. Do you speak your truth? Are you open to other people's opinions? How do you use your body language? These are all themes that have to do with balancing the throat chakra. The poses in this class will target the neck, upper back and shoulders. It's a yummy flow that only requires a few blocks. I would encourage you to also have a pen and paper so that you can note down any thoughts that came to you during practice. As many of you know, I love to pair yin yoga with affirmations as a way of doing shadow work. Notice how you feel when you repeat affirmations. If they feel uncomfortable or difficult, it could be an indication that there is more work for you to do around this theme. MORE CHAKRA CLASSES: https://www.youtube.com/playlist?list... Enjoy,
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.

Continue Reading
This Thursday, June 21st, is the Summer Solstice. Also known as the longest day of the year, and also the International Day of Yoga.

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

This Thursday, June 21st, is the Summer Solstice. Also known as the longest day of the year, and the International Day of Yoga.

I have been putting out new videos and accompanying blogs for each of the changing seasons, with a practice that honours the seasons unique energy and qualities. Summer tends to be a time of year that people are feeling their very best. The Summer Solstice brings with it a renewed energy, optimism, and vision.

It can also be a time to check in, as we are half way through the year, with the goals you set back in January, and what you want to accomplish with the rest of the year. Reflect back, be proud, be grateful. But also look forward to what you want to do with your renewed sense of energy.

This practice is fittingly very energetic! These poses will work the core, the lower body, and of course we will do some sun salutations!

You may want to keep your journal close by to note what comes up during your practice, note what you're grateful for so far this year, and note down your goals and project ideas for the remainder of 2018.

1. Seated Cat/Cow - Start in a comfortable seated pose, lengthen your spine and bring your hands to your knees. As you inhale, arch your back and lift your chest, squeezing the shoulder blades behind you. On your exhale, round and contract, bringing chin to chest. Keep going for a few more rounds at your own pace. Getting any kinks out of the spine, ridding yourself of anything stiff or stagnant.

2. Plank - From hands and knees, ensure the palms are underneath the shoulders, then extend the legs out. To modify, keep your knees down on the mat. Draw your low belly in, reach the crown of the head forward. Press in to the fingertips and knuckles. Reach the tailbone in the direction of your heels. Squeeze in through the inner thighs. Lift your right foot a few inches from the mat. As you exhale, draw the right knee to the right shoulder. Inhale to return to 3-legged plank. Do 5 rounds of this, and then return to plank. Drop both heels towards the right, lean in to the right hand and extend the left arm up to the sky. Push in to the feet to lift the hips up higher. Take a big breath in, and then return the hand down to the ground. Move through a vinyasa flow, and then repeat on the left side.

3. Rag-doll - Walk your feet forward towards the front of the mat. Keeping a bend in the knees as your upper body folds over the legs. Bend your knees as deep as needed to get the belly and thighs in contact with one another. Do whatever feels good with the arms here, you may want to let them dangle or hold on to opposite elbows. Perhaps you want to introduce some swaying from side to side here. Find your foundation, pressing down through all four corners of the feet for stability. Release the arms down if lifted. Bend even deeper in to the knees. Pushing in to the heels, roll all the way up to standing.

4. Sun Salutations - Standing at the front of the mat, we will take 3 rounds of modified sun salutations, followed by 3 rounds of classical sun salutations. Modified: Inhale, reach the arms up, bringing the palms together to touch. Exhale, folding all the way down, bending the knees as needed. Inhale, bringing hands to shin, halfway lift with a flat back. Exhale, folding fully. Inhale, rising back up, bringing the palms together to touch overhead. Exhale, lowering the hands to heart center. Take two more rounds of this. Classical: Inhale, reaching the arms up. Exhale, folding down. Inhale, halfway lift. Exhale, plant the palms and step back to plank. Take a full breath here. Exhale, lower to the belly, point the toes back. Inhale, push up in to cobra, keeping the elbows in and bent. Exhale, tuck the toes, lift the hips, coming in to downward dog. Take 3 breaths here. Look forward to the hands and step or hop to the front of the mat. Inhale, halfway lift. Exhale, folding down. Inhale, lifting all the way up, bringing hands to touch overhead. Exhale, drawing hands to the heart. Take 2 more rounds before moving on.

5. Warriors - Come in to downward dog, kicking the right leg up. Inhale, shifting forward in to plank and drawing the knee to nose. Exhale, returning to 3-legged dog. Do 3 rounds of this. On the 4th round, step your right foot through between the hands. Ground the back heel down to the mat and lift the torso. Check in with shoulders and hips, that they are squared to the front. Bring your hands together at the heart. Bend your front knee so that it's stacked over the ankle. If it's painful on the back knee, lift the heel to come in to a high lunge rather than Warrior 1. Inhale to straighten the front leg, and open the arms up and down. Circle the arms back and overhead to touch. Exhale, bending the knee and drawing the hands down to heart. Do 4 rounds of this. With the front knee bent and hands in prayer, tilt the chest forward. Leaning on to the bent front leg, lift the left leg up and back. Squaring everything up to the ground in Warrior 3.

6. Eagle - From Warrior 3, bring your back leg forward to meet the standing leg at front of the mat. Lift your left foot and wrap the left thigh over the right thigh. Bend in to both knees. Maybe loop the left toes behind you. Bend your elbows, lifting them up in front. Wrap the left arm under the right, binding once (hands back to back) or twice (palm to palm). Try to sink down a little bit lower, pushing the forearms together. Extend the left leg back to Warrior 3. Lower the foot down to return to Warrior 1 (keeping Eagle arms the whole time).

Repeat poses 5 and 6 on the other side.

7. Prayer Twist - Return to downward dog, kicking the right leg up. Option here to stoke the fire again by shifting back and forth in to plank for a few rounds with your breath. Step the right foot through and plant the back heel down, returning to Warrior 1. Bring your hands together at the heart. Rotate your chest to the right, hooking the left elbow over the right thigh. If this is too painful on the back leg, you have the same option to lift the heel taking a high lunge instead. Push the palms together. Draw the right shoulder down away from the ear, maybe looking up if it feels okay on the neck. Pressing the right leg out and in to the left elbow, rotate your spine even more. Look down to the floor, keeping your arms as they are. Step the back foot forward to meet the front foot. Squaring up the knees, sink the hips down, coming in to a chair twist. Repeat this through on the other side.

Want more practice for your Summer Solstice celebration? Join me doing the full video below.



Happy Summer,
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... ❤ 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.
Hi yogis,
If you’ve been considering Yoga Teacher Training to deepen your own personal practice or pursue teaching yoga as a career, I wanted to make sure you knew about the online training I filmed with my friend and fellow teacher Brett Larkin that begins in August. It’s the most interactive, in-depth, online YTT in the world. Because of the unique interactive format (everyone gets personalized feedback and attention) class size is capped.
Here’s a peak at what students currently in this round of her training are saying! (shared with permission):
I can vouch for the powerful transformation that people go through in Yoga Teacher Training because I experienced this myself. What I love about what Brett is doing is that’s she’s putting the YTT experience online in an intimate way, so friendships are forged and everyone receives feedback and support. Plus, you’ll get my support. I'm teaching the Yin Yoga module! :)
Registration closes July 20th, so if you've been itching to elevate your practice or step into the role of the teacher, this is a great time to take action.
If you haven’t checked it out already, get all the info here => http://bit.ly/upliftedytt
You can even watch sample videos to get a true sense of what the training is like here => http://bit.ly/upliftedyttvideos
Make sure to review the detailed FAQ at the bottom and download the syllabus for even more details. Direct any questions to Brett and her amazing team.
I loved collaborating with her on this training and want to make sure you get a chance to experience if interested — either for Continuing Education or for your YTT 200-Hour. Remember, registration closes on July 20th!
Hope you'll decide to join!

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

Namaste yogis, welcome to my channel and thank you for tuning in! This week I'm offering you a 35 minute yoga flow to celebrate and honor the Summer Solstice. The Summer Solstice is the longest day of the year and the international day of yoga! This day is associated with the Mother Archetype and the lunar phase of the Full Moon. This is all about harnessing your inner power and directing it towards the projects and relationships that need it most. This is a great time to check in with yourself and see what you want to nurture and what you're grateful for in your life. This yoga class includes quite a few sun salutations as well as standing poses to work the lower body and core. I'm not using any props for this practice but you may want to have one close by.



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.

This is the short strengthening sequence I've been doing every single day. The poses focus on strengthening all the parts which help to support the knee and allow it to move and function in a healthy way (i.e. quads, adductors, hamstrings and glutes).

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

A couple of months ago I had a slip and fall accident that resulted in a bone bruise on my knee, as well as a partial ACL tear.

Those of you who have been following me for a while may already know this, and you may have already seen my Yoga Stretches for Injured Knees post. This is the promised follow-up focusing on strengthening.

The following poses come from the short strengthening sequence I've been doing every single day. The poses focus on strengthening all the parts which help to support the knee and allow it to move and function in a healthy way (i.e. quads, adductors, hamstrings and glutes). You will want to have 1 block handy.

Note that since bone bruises take months to heal, I still can't do anything that requires putting direct pressure on the knee (i.e. table top).


1. Bridge Pose - Lie down on your back. Bend the knees and bring the soles of the feet to the mat, hip width apart and close to glutes. Place the block between the upper thighs. Using a block here will help to train the inner thighs, or adductors, to turn on. Focusing on this area will help to improve balance and allow for smoother transitions as you move. While laying on the mat, squeeze the block as much as possible to feel your inner thigh strength engage. Push down in to all four corners of the feet, and lift your hips up off of the mat. Lifting the pelvis, low back and mid back from the floor. The higher up you go, the harder it will become to squeeze the block. Take 3 deep breaths here, then on an exhale slowly lower down inch by inch. Remove the block and place it off to the side.

2. Leg Stretch - Lift your right leg up to the sky. Take the leg straight, but keep a small bend so as to not hyper-extend.  Flex your foot. Clasp the fingers together behind the back of your right hamstring. To make this more active, push the thigh in to the palms. Let the hands resist against it. Take the leg a bit further back, exploring the range of flexibility. Maintain the resistance in to your palms. Bend the knee and slowly lower the leg back down. Switch legs. Even if only one side is injured, it is important to keep working both sides. Switching to the right leg again, extend it back up. But this time try to take the hands to the back of the calf muscle, bending your knee as needed and ensuring the upper body and head stay relaxed to the mat. Again, push the leg in to the hands. Switch to the left side.

3. Functional Bridge - Place a block in between the thighs. This time instead of having the heels close to you, walk the feet out. So much so that it feels almost as if the legs are straight. Ideally you will have about 6 inches between the back of your knee and the floor. Flex your feet and push the heels down in to the mat. Squeeze your block and see if you can lift your hips up off of the mat. This will be a much smaller movement, maybe just an inch or two of lift. This pose is intense. If you don't feel that, you need to straighten your legs out further. Push into the heels and drag them backwards. Hold for 5 deep breaths. Lower all the way down to the ground, and remove the block.

4. Warrior 3 - Come first in to downward facing dog. Pedal out the feet to stretch the hamstrings. Kick the right leg up to the ceiling, and then step it through between the hands at the front of the mat. Make sure your knee is directly over top of the ankle. Pushing in to the feet, lift up in to a high lunge. Bend your back knee as much as needed so that you can tuck the tailbone under. Ensure that the knee is always going in the same direction as both your hip and ankle. Bend your front leg, and start to lift the back leg to come in to a Warrior 3 variation (leaving the knee of the standing leg bent). Find your balance as you reach the left leg up and back. Now to add some movement, straighten the standing leg on an inhale, then bend the knee as you exhale. Do 3 rounds.

5. Chair Pose - Standing at the front of the mat, bring the big toes to touch, leaving the heels slightly apart. Keep the torso lifted as you bend the knees and lower as if sitting in a chair. Rock your weight back in to your heels, draw the belly in and tuck the tailbone under. Hug the legs in to the midline, as if you still had a block between your thighs. Lean more weight in to your right leg and see if you can kick the left toes back behind you.

6. Warrior 2 - With the left toes lifted, carefully step the foot back to return to high lunge. Spin the heel in to bring the foot parallel to the short edge of the mat. The right knee stays bent and facing towards the middle toes. Extend the arms out to complete your Warrior 2. To add some movement, as you inhale drop the arms down and straighten the front leg, as you exhale bend the front knee and lift the arms back up. Flow through about 10 rounds of this.

Repeat 4 through 6 on the other side.

7. Mountain Pose -  Standing at the front of your mat, squeeze the block in between the inner thighs. Hugging in to the midline, and feeling the adductors fire up. Root firmly through all four corners of the feet, as you inhale lengthen and stand tall. As you exhale, squeeze the block and lower in to a little chair pose. Slowly and gently move through this about 5 times. Fold forward, bending the knees as much as needed. Remove the block and slowly roll up to standing.

Want a few more knee strengthening poses? Practice along with me for a full 25 minutes in the video below.



Happy Strengthening,
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... ❤ 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.




Tomorrow our Lunar Yoga community begins a brand new theme of Clear Communication and we are starting the book Seven Thousand Ways to Listen by Mark Nepo for our book club.
This theme is all about learning to speak your truth, listening to others with compassion and minding your body language.
I believe we can all benefit from improving our communication skills, but this will be especially helpful for women who have a hard time handling confrontation, don't feel comfortable sharing their beliefs/thoughts/feelings or who dominate the conversation by talking the most and/or loudest.
So... What is Lunar Yoga?
Lunar Yoga is an online community for women who want to cultivate intuition, purpose and connection through their yoga practice.
We already have so many videos about getting "toned" and "lean" 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.

Join me for monthly New Moon & Full Moon practices that combine yoga, meditation, journaling & guest speaker interviews to nourish mind, body & soul.
Registration to Lunar Yoga will be closing in 2 days, so if you've been wanting to join, now's the time!
From now on registration will only be open for a 3 day period around the time of the New Moon to maintain the integrity of the group. That way we can all start the new theme and new book at the same timeπŸ’™
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.
Tomorrow is Day 1 of a brand new cycle, making it the perfect time to join our beautiful community.
CLICK HERE to learn more about Lunar Yoga and join us.
See you on the other side!
Kassandra

πŸŒ› Lunar Yoga 🌜 New & Full Moon Yoga, Meditation & Journaling https://www.lunaryoga.tv/

Lunar Yoga is an online community 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:
- New Moon Yin Yoga Class, Meditation & Journaling Exercise
- Full Moon Slow Flow Yoga Class, Meditation & Journaling Exercise
- Monthly 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.

Thanks for watching, please remember to subscribe!

Learn more here: https://www.lunaryoga.tv

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