NEW Mindful March Yin Yoga Challenge!

/ 15:18:00
Hey yogis,
I know many of you are still doing the Flexy February yoga challenge and I think that's awesome!! Still 7 days to go :)
So many of you have asked me to put together a new calendar for the month of March because you love being able to follow a schedule and take the guesswork out of picking an online yoga class every day.

Introducing the Mindful March Yin Yoga Calendar!

Mindful March is a 31 day yoga challenge to support your mental, physical and emotional health by relieving stress, improving your quality of sleep and boosting your overall flexibility.

Every day features a new yoga class from the Yoga with Kassandra YouTube library which you can stream or download. Discover videos you've never done before and take the guess work out of choosing a class!
By joining the Mindful March Yoga Challenge you will get:
  • A downloadable yoga calendar that links to my YouTube videos
  • 31 yoga classes available to download (yours to keep forever)
  • Mix of Yin, Restorative & Meditation classes
  • Yoga classes suitable for all levels
  • Community support from other yogis and yours truly!
The best part? This is 100% donation based, pay what you can to join!
Hope you'll join us, see you on the mat!
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.
Hey yogis,
I know many of you are still doing the Flexy February yoga challenge and I think that's awesome!! Still 7 days to go :)
So many of you have asked me to put together a new calendar for the month of March because you love being able to follow a schedule and take the guesswork out of picking an online yoga class every day.

Introducing the Mindful March Yin Yoga Calendar!

Mindful March is a 31 day yoga challenge to support your mental, physical and emotional health by relieving stress, improving your quality of sleep and boosting your overall flexibility.

Every day features a new yoga class from the Yoga with Kassandra YouTube library which you can stream or download. Discover videos you've never done before and take the guess work out of choosing a class!
By joining the Mindful March Yoga Challenge you will get:
  • A downloadable yoga calendar that links to my YouTube videos
  • 31 yoga classes available to download (yours to keep forever)
  • Mix of Yin, Restorative & Meditation classes
  • Yoga classes suitable for all levels
  • Community support from other yogis and yours truly!
The best part? This is 100% donation based, pay what you can to join!
Hope you'll join us, see you on the mat!
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.
Continue Reading
Did you just complete a big workout or run? Or are you waking up today with stiff muscles and/or joints as a result of yesterday's sweat session? Well then you have come to the right place!

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

Did you just complete a big workout or run? Or are you waking up today with stiff muscles and/or joints as a result of yesterday's sweat session? Well then you have come to the right place!

I can't say enough about how important it is to stretch after any sort of workout. But you are here already, so instead of preaching to the converted, let's get to it!

In the images shown, I have not used any props for these poses, however you may see I have a set of blocks nearby. I suggest you do too, especially if your hamstrings are feeling tight today.

These stretches come from a 30 minute video practice over on my YouTube channel - Yoga for Sore Muscles.

1. Sidebend Stretch - Sit comfortably in any way that you can ensure you ground the sit bones down. Feel free to use your hands to move the flesh and get rooted. Lengthen the spine and drop the shoulders down away from the ears. Try to keep the rib cage drawing down for a neutral spine, rather than puffing the chest forward. Bring the left fingertips down to the floor at your side, and then reach the right hand up towards the sky. Keep the shoulder from creeping up towards the ear, as you reach the right hand towards the left side. Keep the head and neck relaxed. Close your eyes and imagine the breath going into the lungs and also your shoulder with every inhale. To take the stretch deeper, bend the lifted arm into cactus, and rotate the head to look towards the ceiling, as you squeeze the shoulders towards one another. Return to a neutral spine, then take the left hand behind you as your right hand rests on the left thigh for a little twist. Draw the belly in towards the spine, and avoid rounding the back. To complete the twist, take your gaze over the left shoulder. Repeat to the other side.

2. Wide Legged Child's Pose - Coming up to kneeling, take the knees wide and bring the big toes to touch. Instead of walking the hands directly forward as we traditionally do in this pose, walk them over to the left side of the mat. Crawl the right fingertips as far over as possible, while keeping the heels towards the hips. Bring the forehead to the mat (or a block), and let the chest melt down. Walking back through neutral, reach the hands over to the right side of the mat. This time reaching the left fingers as far as you possibly can.

3. Wide-Legged Downward Dog - From hands and knees, curl your toes under and lift the hips up and back. Then widen your feet towards the edges of your mat. Bend your knees generously, and reach the tailbone up. Relax your head, shaking it gently side to side or up and down. Push into the fingertips and knuckles. Return your feet back to hip width. Bend the right knee generously, while pushing into the left heel, then alternate.

4. Low Lunge - From downward dog, kick the right foot up and then step it through between the hands at the front of your mat. Rest the left knee down to the mat. If it's hard to keep your fingertips touching the ground here, bring the ground closer by using some blocks. Ensure that your front knee is over your ankle. Keep it there, while pulling the heart forward and letting the hips melt forward and down. You may be feeling this stretch in your thighs and hip flexors. Grounding down with the feet, reach the arms up overhead. To take into a sidebend, bring the right hand onto the right hip while reaching the left hand up and over to the right. Feel the stretch intensify into the hip flexors and also the waist.

5. Half Splits to Quad Stretch - Staying in low lunge, bring your hands down to the floor. Then start to straighten the right leg, lifting the toes to the sky and keeping the heel down. If your lower body is tight you may want to keep a small bend in the front knee. You may also want to elevate your fingers using a set of blocks. Keeping the front foot flexed, reach your chest forward and hinge at the hips. Bending back into the front knee, kick the left toes up. Reach the right hand back, trying to grab hold of the left foot. If you catch it, draw the foot in towards the glutes. Gently release the back foot down.

6. Pyramid Pose - Bringing your hands back to the mat on either side of you, tuck the back toes under and lift the knee off of the mat. You may again find it comforting to have some blocks underneath your hands. Straighten the front leg, while pushing into the back heel. Keep a wider stance than you typically would for pyramid pose (this will most likely mean your back heel doesn't touch the mat, and that is totally okay). Flex your right foot, then point the toes down. Pressing the soles of the feet down, see if you can fold a little further over your front leg.

Repeat 4 through 6 on the other leg.

7. Puppy Pose - Set up on hands and knees. Keep the hips directly over the knees as you start to walk the hands forward. Coming down onto the forearms, as you bring your forehead and chest to the ground. This is option 1, to stay here with arms extended. Or for option 2, bend the elbow, bring the palms to touch, and then reach the fingers back to the neck. Keep the low belly drawing in to protect your low back.

Want a full 30 minute stretching session? Follow along with my video below.



Cheers to relief from the stiffness,
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.
This is another class that I have been receiving requests for time and again - a hybrid class which starts with vinyasa and transitions to yin yoga.   We will start with some strong poses to work the core of the body, and then will switch it up to wind down with long holds in yin asanas.

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


This is another class that I have been receiving requests for time and again - a hybrid class which starts with vinyasa and transitions to yin yoga.

We will start with some strong poses to work the core of the body, and then will switch it up to wind down with long holds in yin asanas.

A small caveat, typically yin is better done when the muscles are cold, allowing gravity to slowly open up the joints as you hold a pose. However, this combination is something I personally practice daily. If I can give you one strong caution, please pay attention to your body in the yin stretches to make sure you're not stretching too far.

I'm not using any props here, but as always have handy whatever props you typically use in either your vinyasa or yin practice.

Before getting started with the following 7 poses and short sequences, I recommend doing some hand and wrist stretches.


1. Laying Triangle - Open your practice with a vinyasa flow, ending up in downward dog. From there kick the right leg up, bend the knee to open the hip and drop foot towards sit bones. Straighten the leg and square the hips. As you exhale, float forward to plank, tapping knee to nose and bringing the shoulders over the wrists. Inhale up and back, exhale this time right knee to right shoulder. Keeping the hips low. Inhale up and back once more. Then exhale, twisting the right knee to left elbow and hold here. Straighten the leg out, dropping the right foot to the ground. Hold here, or lift the left hand up to the sky. Push strongly into the right hand to lift the hips up. Look down to the mat, return the left hand down, and transition back to plank and then downward dog.


2. Low Lunge - From downward dog, step the right foot through and lower the back knee down. Arms reach up as you sink into low lunge. Draw the rib cage in, tone the belly, press the hips forward and down, and lengthen your spine. Return hands to the ground, shift the hips back and straighten the front leg to get a nice hamstring stretch. Bend the knee as you shift back forward into low lunge.


3. Warrior - Lift the back knee, spinning the left heel to the ground. Keep hands down to the mat as you push into the back heel to stretch out the calf and ankle. Ensure that the right knee is in line over the right ankle (not past). Keep pushing into the back heel as you lift the right hand to right hip, followed by left hand to left hip. Push into the legs as you lift the torso up and extend arms overhead. Keep that nice generous bend in your front knee.

Repeat 1-3 on the other leg.

Still want more vinyasa, watch the full Vin to Yin video for more strong standing flow. Otherwise continue reading to move on to yin stretches.

4. Swan - Come first into 3-legged dog with the right leg lifted, then swing the lifted leg through. Bring the right knee down to the ground behind the right wrist. Extend the left leg back and relax your muscles. If you find yourself shifting more towards one side or the other, use some props to support underneath your hips. Fold the upper body down towards the ground. Again using any props to get comfortable as you melt forward in this pose. Hold here for about 3 minutes (use this similar time for all remaining poses). After the time is up, slowly ease out and switch sides.


5. Straddle Fold - Come to sitting, opening the legs out to the sides as wide as comfortable. If you feel yourself rolling backwards, prop your sit bones up on a blanket, block or cushion. Point the knees and toes skyward. Inhale to find length in your spine, and on your exhale ease your way forward into the fold. Turn the palms up, this will help to ensure you are keeping the pose passive rather than pushing or pulling through the hands. With each exhale, feel yourself sinking deeper into the shape. Relax your shoulders and chest, making the body heavy to the floor.


6. Reclined Spinal Twist - Ease your way down onto your back. Hug the right knee in to the chest, and extend the left leg long. Cross the right knee over your chest towards the left. Reach the right arm out to the right. To take the stretch deeper and work your IT band, straighten the right leg and grab hold of the shin or thigh (or use a strap). Keep the foot low to the ground and gently pull the foot in the direction of your head to increase the stretch. All the while, keeping the right shoulder grounded.

7. Reclined Shoe Lace - From your spinal twist, bend the right knee and clasp hold of the foot, then roll flat onto your back. Wrap your right thigh over the left, grabbing hold of the left foot with the right hand. Try to stack one knee on top of the other, pulling the feet apart and hugging the thighs into the chest. Doing shoe lace while reclined is easier on the joints and your legs don't have to do quite as much work.

Repeat 6 and 7 on the other leg.

Want in on the full hour long practice, or more of an audio/visual learner? Click through to the video below to practice.


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 YIN YOGA IMMERSION PROGRAM TO IMPROVE FLEXIBILITY!  

Hey yogis, this week by popular demand I'm offering you a Vinyasa/Yin Yoga hybrid class to strengthen your core and increase your flexibility! We'll start with a dynamic vinyasa flow to target your abdominals and lower body and we'll finish with a nice yin yoga practice to open up your hips and hamstrings. This is a well rounded practice when you want a little bit of everything. Vin to Yin is something I personally do at home all the time! I don't have any music in this class as many of you requested some music free flows :) Have plenty of props close by and let's get started.



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.


The chakras, the seven centers of spiritual power within the human body, have a strong connection to our yoga practice. And this week I'm back with the second of my series of seven practices, with each devoted to an individual chakra.

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

The chakras, the seven centers of spiritual power within the human body, have a strong connection to our yoga practice. And this week I'm back with the second of my series of seven practices, where each one is devoted to an individual chakra.

Moving on up the chakras, it's time to delve deep into the sacral chakra. It is located in the pelvis (under the belly button and above the pubic bone). This practice and this chakra deal with themes of creativity, passion, pleasure and sensuality.

As in the first practice of the series, I will be pairing each asana with an affirmation. Your job here is not to try to convince yourself of the truth of the affirmation, but to repeat it to yourself a couple of times and observe your own personal gut reaction. Some of these may be easy for you to hear and agree with, meaning there is probably not much work for you to do within that theme. While others may make you feel resistance, tension and strong emotions, indicating a need to spend some time working with this theme (and perhaps a wound to heal). I highly suggest having a journal handy, and to write down what you feel in these moments to go back to later.

All of these poses will be deep and possibly challenging hip openers. Have props at the ready! I use 2 blocks here, but you are welcome and encouraged to have handy whatever props will make you feel most comfortable (i.e. bolsters, pillows and/or blankets).

If you missed the first chakra practice, catch it here (before of after this one).


1. Seated Meditation - Take a moment here to initiate your connection to the sacral chakra. Sit comfortably, letting your hands rest on the knees. Close your eyes and feel your body soften with every exhale. Melt away the tensions and stress of life off the mat. Breathing through the nose, begin to soften the breath. Send each inhale to the low belly space of the sacral chakra. Visualize a glowing orange jewel, which brightens with every breath. As you breathe into the chakra, repeat your first affirmation.
Affirmation: "I love and enjoy my body."

2. Winged Dragon - To set up for this variation of low lunge, make your way to hands and knees with the blocks close by. Step the right foot to the outer edge of your right hand. Double up the mat or use a blanket under your left knee for added support if you feel any discomfort there. You can choose to stay here in a standard low lunge with the right knee and toes pointing forward. Or for winged dragon, lift the right toes and spin onto the outside of right foot. The knee will also drop open towards the right side. Stay up on hands, or begin to lower onto your forearms or a set of blocks. If you fold down, you may find it comforting to place a block under the forehead so that your neck can relax. Ease your way to your edge. If you find your breathing is altered in any way, you've gone too far and should ease back.
Affirmation: "I have healthy boundaries."

Left side - Returning to table top, take some movement through the hips. Then set yourself up in the same pose, but with the left foot forward.
Affirmation: "My creativity is endless."

3. Swan Pose - Returning to table top, keep your blocks close by. Bring your right knee behind your right wrist. Extend your left leg back behind you. If the right hip is high off of the ground, you can put a block underneath you here for support. Keep hips and shoulders squared forward. Lower to a block, forearms or hands, resting the forehead down. Ground the left hip down as far as possible, so that you're not rolling over onto right leg. Relax your chest, shoulders and arms. This is a deep, deep hip opener, and as such it really activates the sacral chakra.
Affirmation: "My sexuality is sacred."

Left side - return to table top and then bring left knee to left wrist, setting up for the other side.
Affirmation: "I am open to intimacy."


4. Butterfly Pose - Come to lay down on your back. Bring the soles of the feet to touch, opening the knees out to the sides. If your knees are lifted, you can always bring a block underneath you for support. Play with the distance between your heels and pelvis. Take yoni mudra by touching the index fingers together, and thumbs together, to make a triangle shape. Place your hands in yoni over the sacral chakra, breathing into the space under your palms. Try to release any tension from the legs, melting into the shape.
Affirmation: "I allow myself to experience pleasure."


5. Reclined Spinal Twist - Bring feet to floor and prepare to take an IT band stretch. Cross the right ankle over the top of the left thigh. Flex your foot. Instead of pulling in the left knee in this figure four shape, drop the legs to the left and try to place the right foot flat on the floor (or a block, cushion or blanket). To deepen the sensation, walk foot towards the chest. Hold onto your ankle with left hand, or use the hand to push right knee/thigh away from you. Reach right arm out to the side and look to the right to help ground your shoulder down. Breathe into the low belly.
Affirmation: "My power lies in my sensitivity."

Left side - after some stretches, set up with left ankle on right thigh and lower to the right.
Affirmation: "I am open and receptive to connection and intimacy."


6. Happy Baby - Hug your knees in toward your chest. Separate them wide (towards your sides). Hold onto your knees here, or grab the outsides of your feet and lift them up to the sky. Flexing the feet and keeping the knees deeply bent. Keep your tailbone, shoulders and head down to the mat. Don't strain your arms to pull deeper, but rather work with gravity.
Affirmation: "I live life with passion."

If you enjoyed these poses, but would find it easier to focus if I talked you through them, practice along with 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.



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