10 min Morning Yoga Full Body Stretch

/ 07:52:00

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


Hey yogis, welcome to my channel! This week's video is a quick 10 minute morning yoga class you can do when you're short on time but want a great full body stretch. This sequence will relieve aches, pains and stiffness that are so common in the morning. This is a beginner friendly class that I hope you will enjoy! Thanks for watching, please remember to subscribe!




Namaste,
Kassandra

Please do subscribe to my YouTube channel


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


Hey yogis, welcome to my channel! This week's video is a quick 10 minute morning yoga class you can do when you're short on time but want a great full body stretch. This sequence will relieve aches, pains and stiffness that are so common in the morning. This is a beginner friendly class that I hope you will enjoy! Thanks for watching, please remember to subscribe!




Namaste,
Kassandra

Please do subscribe to my YouTube channel

Continue Reading
If balancing poses are something you want to work on, you have come to the right place! Or if you just love balancing poses, you have also come to the right place!

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

If balancing poses are something you want to work on, you have come to the right place! Or if you just love balancing poses, you have also come to the right place!

This is a quick practice you can do every day to play around with your stability, and notice differences from one day to the next. Just get on your mat and try these 7 poses.

Remember that if you fall, it doesn't matter! Perfection is not the purpose of this practice. But rather to strengthen your ankles, shins, and low body so that you can correct for the wobbles when they happen.

1. Chair Pose - Start standing at the front of your mat. Bring your big toes to touch and keep the heels an inch or two apart. As you bend your knees, sink your hips down. Lengthen your tailbone down, hug in the low belly, and start to rock your weight more in to the heels (maybe even try lifting and wiggling the toes). As you inhale, reach your arms up over head. As you exhale, bring both arms down to the right and twist your torso to this side as well. Keep your knees together and in line, the left knee is likely wanting to pop forward. Inhale the arms back up, exhale bringing arms down and twisting to the left. Do a couple of rounds of this. Return back to neutral, staying in chair pose with the arms lifted up. On an exhale, fold forward, straightening the legs as much or as little as feels good.

2. Easy Twist - From forward fold, bend knees as needed to plant your palms to the ground. Step your left foot back, keeping the knee lifted. Lift the chest up and gaze forward. As you inhale, drop the pelvis down. Leaving the left hand down to the ground, open the right arm up, twisting to the right side. Test your balance as you push down in to the big right toe. Stay nice and firm through your legs. Leaving your arms and chest as they are, see if you can come up on to the fingertips of the left hand. Steady yourself from any wobbles, then lift the fingers all the way off the mat, making your way in to high lunge with a twist. Keep testing yourself by bringing the right hand to the left thigh and reaching your left arm all the way up. Slowly lower the arms down, bringing them together at the heart as you turn to face forward.

3. Tree Pose - Step the left foot forward to meet the right. Shift your weight on to the right leg. Lift your left foot off of the ground and bring it to the inside edge of the right leg (either the ankle, shin or thigh). Feel the right leg pushing back in to the left foot as you hug in to the midline. Find something ahead of you, which is not going to move, and focus on it to help you balance. Engage your core.

4. Warrior 3 - Keep your hands as they are as you float your left knee up in front of you. Squeeze in to the hip flexors to try and lift higher. Slowly start to reach the left leg back, straightening it behind you. Lean your chest forward, only as far as parallel to the ground, not dipping further. Keep your left hip from hiking up, aiming to keep both hips at the same height. Squeeze in to the glutes to lift your left leg higher. After a solid hold here, bend your right knee and lower the left toes back behind you, returning to high lunge. Bringing your hands together to touch.

Take a Vinyasa flow, then walk your feet forward in to a rag-doll fold, and slowly roll up. Start from the beginning, repeating each pose on the other side.

5. Dancer's Pose - End your flow in downward facing dog, then walk your feet to the middle of the mat. Bringing your hands back to meet your feet. Bend your knees generously as you roll up slowly. Lean your weight in to your right leg. Bend your left knee, and catch hold of the inside edge of your foot. Standing nice and tall, keep hugging the left knee in. Reach your right arm forward, turning the palm to face down. Push and kick your left foot in to the palm, lifting the knee up. Keep the chest elevated and open. Continue kicking the foot up, while keeping the knee from opening up to the side.

6. Eagle Pose - Stay balancing on your right leg as you slowly lower the left leg from dancer's. Bringing the left leg in front of you, cross the left thigh over the right. Maybe looping your toes back behind you. With your elbows bent in front of you, wrap the left arm underneath the right, binding once or twice. Bend both knees as you sink down deeper.

Unravel and shake out the legs before repeating 5 and 6 on the other side.


7. Laying Spinal Twist - Take a seat on your mat, and then lower all the way down to lay on your back. Hug the knees in to the belly, maybe rocking side to side to massage your low back. Open your arms out to a T, melting the shoulders down to the ground. Shift your hips over to the right, and then lower both knees to the left. Take a few breaths here. Checking in that your right shoulder is grounding down. Switch sides. Then make your way in to Savasana for a few moments, giving yourself some rest and a chance to check in with the body after your practice.

Prefer to listen to cues as you practice? Press play on the video below.



Namaste,
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.

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


Hey yogis, this week's free yoga class is all about helping you improve your balance through standing poses! This is a great quick flow you can do when you're short on time but want to get a great practice in. I promise you there's a lot we can do in just 15 minutes! We'll play with balancing yoga poses like dancer's pose, eagle, Warrior 3 and tree. All levels are welcome to do this practice but I would say it is ideal for beginner to intermediate students.




Namaste,
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.
For the last couple of weeks, I have been feeling extremely stressed out and overwhelmed. When stress levels rise, I neglect self care practices. And I don't think I'm alone in that. I know better, I know that yoga is actually most beneficial during these periods of life.

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

For the last couple of weeks, I have been feeling extremely stressed out and overwhelmed. When stress levels rise, I neglect self care practices. And I don't think I'm alone in that. I know better, I know that yoga is actually most beneficial during these periods of life.

So I make time to get on my mat, and do this 6 pose sequence to help me relax and relieve anxiety. Roll out your mat and give it a try if you're with me on the stress train.

The sequence starts with a forward fold, and the remainder of the practice is done laying down. If it's the end of the day for you, you could opt to do this practice in bed.

Have two blocks handy, maybe put on some calming meditative music, get on your mat, and let everything else go.


1. Seated Forward Fold - Students choice here for this opening relaxing pose. Either opt to do a Straddle Fold with wide legs or Caterpillar Pose with legs straight together. Whichever one you think your body and mind would benefit from most at this moment. Hinge at the hips, tilt from the pelvis. As you fold forward, you can either let gravity do the work, as you dangle over the legs. Or you can use a block to support the head and neck. Lowering the block as your body opens up in to the pose. Relax your legs and arms, soften your jaw, draw your shoulders down away from the ears, close your eyes. When relieving stress, I suggest emphasizing the exhale as you breathe in this pose, making it longer than the inhale. For example, count to 4 on the inhale, then to 6 as you exhale. As you exhale, imagine the tension melting away from you. Allow yourself softness, and be present. As with all yin poses, hold for 3-5 minutes. When the time has come, gently ease out of the pose. Bring strength back in to the arms as you walk the palms in slowly. Use your hands to carefully bend the knees.

2. Laying Spinal Twist - Lower all the way down on to the back. Open arms out in to a T. Bend your knees and bring the soles of the feet to the mat. Push in to the feet to lift your hips and shift them over to the right side of the mat, then set them back down. Lower both knees to the left. Your thighs can either stack, have a block between them, or wrap the right thigh over the left. Keep your chest facing up. Either choose to keep the gaze facing towards the ceiling, or turn the head so you are looking towards your right shoulder. In this grounding pose, breathe naturally. As you lay here, if you find your mind is drifting, come back to your body. All you need to be doing in this moment is this pose, feeling the sensations, everything else can wait. After a few moments here, carefully lift your knees back to center, unravel the legs, shift hips to the left, and drop knees to the right. Taking the twist on the other side.

3. Reclined Pigeon - Have your knees bent and soles of the feet on the mat. Lift your right foot and cross the ankle over your left thigh/knee. Flex your right foot in order to protect the knee. You can choose to stay here. Or take it a step further placing a block under the left foot. Or go further still by reaching through with the hands, interlacing fingers behind the left thigh or front of shin, and hug your legs in. Don't let your right knee buckle in, rather try to push it up and out. Really getting in to your outer hip and glutes. Remember that your hands are only keeping the legs in place, not forcefully pulling them further in. Drop your shoulders to the mat, and let your head be heavy. Soften your facial muscles. Evenly distribute weight between the left and right sides, particularly in the hips and shoulders. Truly rest in the pose. When a few minutes has passed, carefully set your left foot back down, uncross the legs, and straighten your right leg out to stretch for a few seconds. Then set yourself up on the other side.


4. Banana Pose - Keep the feet flat on the mat and knees bent, as you once again shift the hips over to the right side of the mat. As you straighten your legs out, walk your feet over as far to the left as you can. Then bring your head and shoulders over to the left as well. Your right hip will want to lift up, push it down. You want to keep your entire front body facing up, the stretch is in the side body. To intensify further, you can take your arms overhead. Maybe grabbing hold of opposite elbows. You may also choose to cross your right ankle over the left. It should be comfortable enough to just hold here and rest. Close your eyes and release tension. This should be one of the easiest yin poses to relax in to completely. When the time is up, shift the hips to the left to repeat on the other side.

5. Waterfall - Laying on your back with knees bent and feet on the floor, grab hold of one block and place it under your hips. Extend your legs straight up. Keeping a bend in the knees if needed. Or if you are near a wall you might choose to do legs up the wall instead. This is a great pose in high periods of stress, or if you have been standing on your feet all day. Giving your legs the opportunity to be weightless, and reversing the blood flow. Relax your arms by your sides and close your eyes. When you are ready to exit the pose, bend your knees and lower your feet to the floor. Lift your hips and shift the block out of the way as you lower the hips back down.

6. Savasana - For the final resting pose, take up lots of space. Extend the legs long. Lower arms down to the sides, turning palms up to the sky. Fully surrender to this practice for a few more moments. Accept that whatever is going on shall pass. If only for this moment, find serenity, peace and comfort. As you feel ready to move forward with your day, start to awaken your body, wiggling the fingers and toes, maybe taking a full body stretch, turning on to your side and slowly pushing up to a seat.

If you would find it easier to be guided through the practice by my voice, practice along with the video below.



Namaste,
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.
Namaste yogis,
As I've mentioned in past emails and on social media, I've had a bit of a rough Summer. Stress has gotten to me and I've been neglecting my self-care practices, causing a lot of anxiety and physical dis-ease to arise.
Tomorrow is the New Moon which means that over in our Lunar Yoga community we'll be starting a new theme of Health & Vitality and a new book for our book club: Overcoming Trauma Through Yoga by David Emmerson.
This new theme is all about finding balance and grounding in our physical, emotional and mental health.
It's about honoring your needs, paying attention to your inside voice, allowing yourself to thrive and digging deeper than you have before.
I know it's time for a change and I'm looking forward to bringing in some harmony to my life over the next 4 weeks. If this sounds like something you'd also like to focus on with the support of other like-minded women from all over the world, I would love for you to join us.
Whether you join Lunar Yoga or not, the New Moon is a great time to take a sacred pause and tune in to your needs.
I like to take a bath and spend some time in solitude, ideally in nature, to reflect on where I've been and where I want to go. This is a powerful time to set intentions and get really clear on what it is you need for the next 4 weeks. Without judgment and without worrying about what others want for you, grab your journal and write down your own vision for your life.
What does optimal health look like to you? How do you connect to your own vitality? What relationships or situations are leaving you feeling drained and depleted?
Throughout the month you'll receive more goodies like a guest speaker interview, a full moon yoga package (yoga, meditaiton, journaling), a live group call as well as access to our private facebook group and book club. (Not to mention the entire Lunar Yoga archive which is all of the content since January 2017, valued at over $500).
If you'd like to join us, head over to https://www.lunaryoga.tv/ to learn more and sign up. You can use the code NEWSTUDENT for a reduced price.
Here's to a month of true health, inside and out.
See you on the other side,
Kassandra
PS - The video below also has a lot of great information about Lunar Yoga and what the program offers..
FOLLOW ME ON INSTAGRAM - Tag me in your photos to be featured in my Instagram Stories! #yogawithkassandra
@yoga_with_kassandra
]]>