6 Poses and Slow Flows for Grounding

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Are you feeling a little bit caught up in the chaos? Feeling like you are floating or being pulled in all different directions? Do you feel the need to pull it all back in and find some grounding? Well then you have come to the right place.   I have for you here a few flows that will bring you back, and leave you with a firm foundation. Here I will walk you through Sun Salutation A, Sun Salutation B and one more series that begins to play off of those.   These make up the first section of an hour long practice I did over on my YouTube channel. If you are new to these flows, feel free to watch along to Sun Salutations & Standing Poses instead. Or if you want a longer practice head there to see the rest.

Are you feeling a little bit caught up in the chaos? Feeling like you are floating or being pulled in all different directions? Do you feel the need to pull it all back in and find some grounding? Well then you have come to the right place.

I have for you here a few flows that will bring you back, and leave you with a firm foundation. Here I will walk you through Sun Salutation A, Sun Salutation B and one more series that begins to play off of those.

These make up the first section of an hour long practice I did over on my YouTube channel. If you are new to these flows, feel free to watch along to Sun Salutations & Standing Poses instead. Or if you want a longer practice head there to see the rest.

These flows are a great way to step up your yoga practice, easing you from beginner to intermediate. No props are necessary, but you may want to have blocks handy to support your growth in these poses.

1. Alternate Nostril Breathing - To ease in to the practice and assist you in looking inward before we get moving I have started with a beginner breathing exercise. Using your right hand, fold in the middle three fingers, leaving your thumb and pinky extended. With your thumb, block your right nostril and fully exhale out of the left. Inhale through your left nostril (choosing a count of 4, 5 or 6). Then seal off the left nostril with pinky, release the thumb and exhale through the right for the same count. Inhale through the right and continue alternating back and forth ending with a full exhale. Take a moment following this to return to normal breathing and set an intention for the practice.

2. Cat and Cow - From table top, inhale dropping the belly, lifting the gaze, curling the tailbone up. Find an openness in the chest and the heart. As you exhale, round and contract. Dropping the chest and tailbone down. Keep your arms straight. If you want to take a cat/cow variation, lift the right leg up with the knee still bent. The leg lifts upward on cow and hugs in with cat.

3. Ragdoll Fold - Standing at the front of your mat, hinge at the hips coming into a forward fold. Let the head go, releasing any tension in the neck. I recommend taking a small or comfortable bend in the knees here as you warm up. Clasp opposite elbows with your hands as you sway from side to side or front to back.

The next three descriptions are of a series of poses. I walk you through them here, but if you are unfamiliar with the individual poses please do watch this video

4. Sun Salutation A - Inhale your arms up overhead, exhale hinging at the waist into a forward fold. Inhale lifting halfway up, flat back, fingertips may rest on the legs. Exhale plant the palms on the mat, step the feet back coming into plank. Exhale to lower to the belly, inhale lifting the chest as your hips and tops of the feet stay grounded in cobra. Exhale making your way into downward facing dog. At the end of the exhale, look forward and step or hop towards the front of the mat. Find your forward fold here, inhaling to flat back halfway up, exhaling to fold and soften forward. Inhale to rise up as your arms reach overhead and the palms come together. Exhale, bringing your hands to the heart.

5. Sun Salutation B - Standing at the front of the mat in mountain pose, bend the knees and drop your hips, coming into chair pose. Exhale, folding the belly over the thighs and straightening the legs into forward fold. Inhale halfway lift, exhale to plant the palms and step or hop back to chaturanga. Inhale forward to upward facing dog (hips and thighs lifted off the mat). Exhale to find downward facing dog. Step the right foot forward between the hands, turning the left toes out about 45 degrees. Arms reach up as you bend into the right knee, coming into Warrior 1. Exhale palms to the mat and step the right leg back. Breathe through chaturanga, upward dog, downward dog and then repeat Warrior 1 on the left side. Work through another round of chaturanga, upward dog, downward dog. From down dog look forward and hop or step to the front of the mat, coming into forward fold. Halfway lift, full forward fold, rise up into chair, straighten the legs to end standing tall in mountain pose.


6. Standing Flow - Take your feet hip width, and bring your hands to the heart. Bend your knees coming into chair pose. Keep your chest lifted and your knees squeezing in, as you drop your hips a little bit lower. Shift weight into the right leg, as you lift your left knee up towards the chest. Keeping your left leg lifted, slowly extend it back behind you, hinging the torso forward for Warrior 3. Slowly bend the right leg, to set the left toes down behind you. Bring your arms overhead and bend deep into the right knee for a crescent lunge. To take the twist above, bring your left hand to the heart, and open right arm behind you. Take it from the top to repeat these poses on the other side.

As I said earlier, if you would prefer to see me demonstrating each step of the way, click through to the YouTube video below.


Looking for a shorter full body flow at this intermediate level? Give this 20 minute practice a try.

If you enjoyed these poses or this practice, please subscribe to my YouTube channel for new videos every week.

Namaste,
Kassandra

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


Are you feeling a little bit caught up in the chaos? Feeling like you are floating or being pulled in all different directions? Do you feel the need to pull it all back in and find some grounding? Well then you have come to the right place.   I have for you here a few flows that will bring you back, and leave you with a firm foundation. Here I will walk you through Sun Salutation A, Sun Salutation B and one more series that begins to play off of those.   These make up the first section of an hour long practice I did over on my YouTube channel. If you are new to these flows, feel free to watch along to Sun Salutations & Standing Poses instead. Or if you want a longer practice head there to see the rest.

Are you feeling a little bit caught up in the chaos? Feeling like you are floating or being pulled in all different directions? Do you feel the need to pull it all back in and find some grounding? Well then you have come to the right place.

I have for you here a few flows that will bring you back, and leave you with a firm foundation. Here I will walk you through Sun Salutation A, Sun Salutation B and one more series that begins to play off of those.

These make up the first section of an hour long practice I did over on my YouTube channel. If you are new to these flows, feel free to watch along to Sun Salutations & Standing Poses instead. Or if you want a longer practice head there to see the rest.

These flows are a great way to step up your yoga practice, easing you from beginner to intermediate. No props are necessary, but you may want to have blocks handy to support your growth in these poses.

1. Alternate Nostril Breathing - To ease in to the practice and assist you in looking inward before we get moving I have started with a beginner breathing exercise. Using your right hand, fold in the middle three fingers, leaving your thumb and pinky extended. With your thumb, block your right nostril and fully exhale out of the left. Inhale through your left nostril (choosing a count of 4, 5 or 6). Then seal off the left nostril with pinky, release the thumb and exhale through the right for the same count. Inhale through the right and continue alternating back and forth ending with a full exhale. Take a moment following this to return to normal breathing and set an intention for the practice.

2. Cat and Cow - From table top, inhale dropping the belly, lifting the gaze, curling the tailbone up. Find an openness in the chest and the heart. As you exhale, round and contract. Dropping the chest and tailbone down. Keep your arms straight. If you want to take a cat/cow variation, lift the right leg up with the knee still bent. The leg lifts upward on cow and hugs in with cat.

3. Ragdoll Fold - Standing at the front of your mat, hinge at the hips coming into a forward fold. Let the head go, releasing any tension in the neck. I recommend taking a small or comfortable bend in the knees here as you warm up. Clasp opposite elbows with your hands as you sway from side to side or front to back.

The next three descriptions are of a series of poses. I walk you through them here, but if you are unfamiliar with the individual poses please do watch this video

4. Sun Salutation A - Inhale your arms up overhead, exhale hinging at the waist into a forward fold. Inhale lifting halfway up, flat back, fingertips may rest on the legs. Exhale plant the palms on the mat, step the feet back coming into plank. Exhale to lower to the belly, inhale lifting the chest as your hips and tops of the feet stay grounded in cobra. Exhale making your way into downward facing dog. At the end of the exhale, look forward and step or hop towards the front of the mat. Find your forward fold here, inhaling to flat back halfway up, exhaling to fold and soften forward. Inhale to rise up as your arms reach overhead and the palms come together. Exhale, bringing your hands to the heart.

5. Sun Salutation B - Standing at the front of the mat in mountain pose, bend the knees and drop your hips, coming into chair pose. Exhale, folding the belly over the thighs and straightening the legs into forward fold. Inhale halfway lift, exhale to plant the palms and step or hop back to chaturanga. Inhale forward to upward facing dog (hips and thighs lifted off the mat). Exhale to find downward facing dog. Step the right foot forward between the hands, turning the left toes out about 45 degrees. Arms reach up as you bend into the right knee, coming into Warrior 1. Exhale palms to the mat and step the right leg back. Breathe through chaturanga, upward dog, downward dog and then repeat Warrior 1 on the left side. Work through another round of chaturanga, upward dog, downward dog. From down dog look forward and hop or step to the front of the mat, coming into forward fold. Halfway lift, full forward fold, rise up into chair, straighten the legs to end standing tall in mountain pose.


6. Standing Flow - Take your feet hip width, and bring your hands to the heart. Bend your knees coming into chair pose. Keep your chest lifted and your knees squeezing in, as you drop your hips a little bit lower. Shift weight into the right leg, as you lift your left knee up towards the chest. Keeping your left leg lifted, slowly extend it back behind you, hinging the torso forward for Warrior 3. Slowly bend the right leg, to set the left toes down behind you. Bring your arms overhead and bend deep into the right knee for a crescent lunge. To take the twist above, bring your left hand to the heart, and open right arm behind you. Take it from the top to repeat these poses on the other side.

As I said earlier, if you would prefer to see me demonstrating each step of the way, click through to the YouTube video below.


Looking for a shorter full body flow at this intermediate level? Give this 20 minute practice a try.

If you enjoyed these poses or this practice, please subscribe to my YouTube channel for new videos every week.

Namaste,
Kassandra

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


Continue Reading

Welcome back yogis, this week I'm offering you a 60 minute grounding slow flow yoga class that will guide through Sun Salutations A & B. From the foundation of those sun salutations we will add in some variations and work on our standing poses to get grounded.

This is a great class to do if you are a beginner student trying to move to intermediate classes. We begin the class with a short meditation and alternate nostril breath before moving into the yoga poses and flows.

I'm not using any props for this practice but you may want to have a block close by. This class will help you improve flexibility and build the foundational strength necessary to progress into your practice.

I also woke up this morning and found that my 35 minute Full Body Flow class reached over 300,000 views on youtube!!! Amazing!!! If you haven't tried that one yet, you can find it here: https://youtu.be/Z6jRKThDCBU

Thanks for watching, please remember to subscribe!
Kassandra

✔ DOWNLOAD MY YOGA CLASSES
Like this class? Download it and watch it whenever you want, wherever you want! No internet connection needed, no ads & 100% donation based. https://gumroad.com/yogawithkassandra

☾ LUNAR YOGA - TRY IT FREE! ☽ http://bit.ly/lunaryoga

🔥 FREE 7 Day Yin Yoga Immersion 🔥 http://bit.ly/yinimmersion

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

✦ 14-Day Yoga Challenge ✦ http://bit.ly/14dayyoga

🌺 Yin Yoga from Head to Toe Full Series 🌺 http://bit.ly/yinfullseries

❤ 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.


Today is Summer Solstice & International Yoga Day! On top of that, this Friday also happens to be a New Moon. What a week!

If you're curious about the lunar cycles and how it can affect our lives and our yoga practice, I was invited on the Yoga Healer podcast and talked all about it! It's a great discussion that goes into the 4 archetypes of the lunar cycles, how this syncs up to a woman's monthly menstrual cycle, the importance of yin yoga and so much more.

CLICK HERE TO LISTEN TO THE PODCAST

If you'd like to make this coming New Moon extra special, join my Lunar Yoga community! We will be doing a yin yoga class, a meditation and a journaling exercise on the topic of Clear Communication.

Set your intention for the rest of the month and be supported by a community of women from all around the globe. Learn more here: http://bit.ly/lunaryoga

Namaste,
Kassandra

Find me on social media
☮ Snapchat: kass_reinhardt
☮ Website: http://www.yogawithkassandra.com

Are you experiencing cramping, indigestion, constipation or bloating in your stomach area? When experiencing digestion issues, your first thought might not be to get on the mat and get moving. However, yin yoga has a proven track record of being a great way to relieve digestion issues.   The five poses laid out here are a great way to gently massage your internal organs and digestive system.   You will not require any props for these poses.    Move slowly through these asanas and twists, allowing yourself to enjoy the sensation as you relax into the pose for as long as feels good to you (aim for at least 3-5 minutes in each).

Are you experiencing cramping, indigestion, constipation or bloating in your stomach area? When experiencing digestion issues, your first thought might not be to get on the mat and get moving. However, yin yoga has a proven track record of being a great way to relieve digestion issues.

The five poses laid out here are a great way to gently massage your internal organs and digestive system.

You will not require any props for these poses. 

Move slowly through these asanas and twists, allowing yourself to enjoy the sensation as you relax into the pose for as long as feels good to you (aim for at least 3-5 minutes in each).

Like with all yin poses, don't push yourself too hard, opting instead to stay in your comfort level. On a sliding scale of pain level, try to stay at about a 4 or 5 out of a possible 10.

I have a video of these poses on my YouTube channel if you would like to practice them alongside me. Click through to the Yin Yoga for Digestion video.

So fight the urge to curl up in bed and roll out your mat instead. Let's gently get moving and find some relief in this troublesome area.

1. Wide-legged child's pose - From table top position, bring your big toes together and work the knees as wide as is comfortable. Walk your palms forward, bringing the forehead to rest on the ground. If there is any pinching in the low back, bring your knees in a bit. Let your upper body be heavy. Start to breathe into your low belly, as you will continue to do throughout your practice.

2. Supine leg stretch - Come down to lay flat on your back with your legs stretched out long on the mat. Keeping your left leg extended, bend your right knee, and hug it into the chest. Interlacing your fingers on the upper right shin to support your leg, but don't pull too hard. Instead let gravity slowly lower your leg towards your chest over time as you continue to hold the pose. Keep your left heel in contact with the mat and toes pointing upward.

3. Supine twist - From here, use your left hand to gently bring the right knee across the body towards the left side. Extend your right arm out to the side, to help ensure your shoulder stays on the mat, and you are getting a full spinal twist. Breathe into where you feel this stretch. Keep your knee bent here, or opt to extend the leg long on the left side (possibly holding on to your toes). Ease slowly out of the pose and flat on your back. Repeat these two stretches on the opposite side.

4.  Knees to chest pose - Staying flat on your back, hug your knees into the chest. Keep your head, shoulders and hips down on the mat. Stay still and enjoy this sweet relaxation, or invite a little rocking side to side and front to back to massage the low back.

5. Supine twist - From a reclined position, bend your knees and set the soles of your feet on the ground. Shift your hips towards the right side of the mat. Lift the right leg, crossing it on top of the left, so your thighs are stacked and knees remain bent. Gently drop your knees towards the left. Take cactus arms here, and ensure your shoulders stay pinned down to the mat on both sides. Returning to neutral, shift the hips to the left, cross the left leg over the right and lower your knees to the other side.

Prefer to do a 30 minute guided practice? Find the full and free YouTube video below.



Want more twists, but with a bit more energy? Check out the 45 minute Twist It Out practice video.

Don't forget to subscribe to Yoga with Kassandra on YouTube for a new yoga class every week.

Namaste,
Kassandra

Find me on social media
☮ Snapchat: kass_reinhardt
☮ Website: http://www.yogawithkassandra.com


You asked for it, so I'm back with another fitness class! This time it's a 10-minute high intensity interval training routine.

Whether you are looking to lose weight, improve your cardio or just a short good workout to fit in to your day to day and stay active, this routine is great.

I've outlined the 10 minute practice step by step below, but if you would find me talking you through it more helpful the first time around, please do check out the video HIIT Fat Burning Cardio Workout.

Absolutely no props are needed for this workout, making it a great on the go routine to get a daily workout in no matter where you are or how busy you are. I've used a mat just for added comfort and grip, but it's not necessary.

We will do a toning exercise with 10 repetitions and then switch to 1 minute of cardio, and continue back and forth for maximum effect.


1. Warmup stretch - I can't say enough about how important it is to stretch and warmup before you jump into a workout. Since this workout targets the legs, we will stretch them out before we get started. Stand tall, drop your shoulders down and pull your right knee into the chest. Trace little circles with your lifted ankle. Gently lower the right leg down and switch to the left.

2. Lunges (Toning) - Standing at the center of your mat (or middle of your available practice area), bring your hands to your chest. Lunge forward with the right leg, bending into the knees and dropping the hips. Step right foot back to center, and then take it behind you to lunge back. Stay strong through your core, stand tall. Keep with your breath, no need to rush through these. That's one, do 10 full lunges on the right leg and then switch to the left side.

3. Jumping Jacks (1 Minute of Cardio) - opening the arms and legs wide, closing and repeat for 60 seconds.

4. Wide Squat (Toning) - Standing with your legs wide, bring your heels in and turn the toes out. Take the hands to the chest and squat into goddess pose to start. Now dip one knee at a time, as follows. Right knee turns in and touches down to the ground, as you turn towards the left. Come back up to the center squat (goddess pose). Left knee now turns in and touches down. Return to center. Repeat this 10 times, being sure to stay down low the whole time.

5. Run in place (1 Minute of Cardio) - Lift the knees as high as you can as you run in place. Keep the belly engaged and control your breathing. When you hit the halfway point, see if you can speed it up for the final 30 seconds.

6. Kicks (Toning) - Standing in place, lift the right knee up and in. Turn and look to the right side, and then kick the right leg up and out as high as you can. Pull it back in and then kick the same leg out and up behind you. Squeeze into your glutes and stand firm on the left leg. That's one, repeat that process 10 times before switching to your other leg.

7. Mountain Climbers (1 Minute of Cardio) - Get down into a plank pose. From there bring your knees to the same elbow (or belly) one side at a time. Try to speed it up a little as you get comfortable.


8. Bridge Pose (Toning) - Lay down on your back with knees bent and soles of the feet on the ground at hip width. For this active variation I suggest bending the elbows and lifting the forearms at about a 90 degree angle for added leverage. As you inhale press through the heels, squeeze the glutes and lift the hips up. As you exhale, lower to hover just off the ground. Complete 10 of these, inhaling to lift, exhaling to lower. On the tenth repetition, hold the bridge lifted, being sure your knees aren't splaying out to the sides.

9. Cool Down Stretch - while on your back after bridge, windshield your knees from side to side, hug the knees into the chest one at a time, and then hug them both in and rock side to side.

Are some of these moves new to you? Want me to take you through them verbally? Check out the free YouTube video below.


10 minutes not quite enough? Or want to target your derriere a bit more? I suggest following this workout up with the Best Booty Workout video.

Thanks for sweating with me, please do subscribe to my YouTube channel Yoga with Kassandra for new content every week.

In love and light,
Kassandra




I've got a great new fitness class that's super high intensity and great for weight loss and fat burning. This 10 minute cardio workout will take you through intervals of 1 minute of intense cardio followed by a toning exercise, mostly focused on the lower body.

You don't need any props or equipment for this workout, except for some sneakers, a yoga mat and your water bottle. This HIIT fat burning cardio workout can help you lose weight, increase your cardio and give you a great workout when you're short on time.

Keep your eyes peeled for an upper body workout in the next few weeks! If you're looking to make some serious changes in your flexibility & strength, I highly recommend trying my ✦ 14-Day Yoga Challenge ✦ http://bit.ly/14dayyoga


Thanks for watching, please remember to subscribe!
Kassandra

✔ DOWNLOAD MY YOGA CLASSES 
Like this class? Download it and watch it whenever you want, wherever you want! No internet connection needed, no ads & 100% donation based. https://gumroad.com/yogawithkassandra

☾ LUNAR YOGA - TRY IT FREE! ☽ http://bit.ly/lunaryoga

🔥 FREE 7 Day Yin Yoga Immersion 🔥 http://bit.ly/yinimmersion


✦ 14-Day Yoga Challenge ✦ http://bit.ly/14dayyoga

🌺 Yin Yoga from Head to Toe Full Series 🌺 http://bit.ly/yinfullseries

❤ 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.


A few weeks ago I posted a photo of myself on Instagram (follow me on Insta https://www.instagram.com/yoga_with_kassandra) doing Fallen Angel Pose and I received a lot of questions about it!

To be honest, I've always felt that fallen angel was a pose that looked really fancy and complicated but in fact, I find it easier than a lot of other arm balances and inversions! I'll show you my two favorite ways of doing Fallen Angel, the first way is to enter it from Side Crow and the other way is from Eka Pada Koundinyasana 2.

Before attempting this pose, you should be able to do crow pose, side crow and eka pada 1 and 2. If those poses aren't yet in your repertoire, hold off before attempting this one otherwise you will hurt yourself.

Good conditioning to build up strength includes chaturanga pushups, core work and playing around with crow pose.

Sorry I got so out of breath in this tutorial! It turns out talking while demonstrating a pose is a lot harder than just doing the pose ;)


Thanks for watching, please remember to subscribe!
Kassandra

☮ Snapchat: kass_reinhardt


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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