Yoga with Kassandra

7 Chair Yoga Poses for All Abilities

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Whether you have a limited range of motion, are recovering from an injury, or want to mix up your practice - Chair yoga is a great option for everybody!

Using a chair as a prop and platform is a great way to build up strength and stability.

The only prop you need for these 7 beginner friendly poses is a chair. Preferably one without arms, and definitely one that has a back.

1. Cat/Cow - Sitting comfortably on your chair, hold on to the fronts of your knees. As you inhale, lift your chest up, squeezing the shoulder blades behind you. Exhaling, contract the spine, looking towards the knees. Repeat this action through for a few rounds.

2. Side Stretch - Bring your right hand to the left edge of your chair. Reach the left arm up towards the sky and move in to a side bend. Reach your your fingers up and over, lengthening through the left side. Return to center. Bring your left hand to the back of the chair, and use it to open up into a twist to the left side, maybe looking back over your shoulder. Inhale, to lift and lengthen. Exhale to twist deeper. Gently release and then repeat through on the other side.

3. Half Sun Salutations - Inhale, circling the arms up, bringing the palms together overhead. Exhale, hinging at the hips to fold forward over the legs. Inhale, bringing hands to the shins, lifting up halfway and lengthening the spine. Exhale, to fold fully once more. Push in to the feet to come all the way back up on an inhale. Then exhale hands return to the heart. Turn to one side, straightening the legs out a bit. Inhaling to lift the heart. Then as you exhale, fold all the way down. Maybe the fingers touch down to the floor. Let the head be heavy and release tension from the neck. After a few breaths, gently walk the hands up the legs to return to a seat.

4. Leg Stretch - Facing forward on the chair, slide forward so that only the seat is on the chair. Hug the right knee to the chest, holding the back of thigh or the shin. Roll the ankle a few times in each direction. Holding the knee in, open the left arm out to the side. Then challenge yourself to release the right hand out as well. As you inhale, maybe also straighten the leg forward. Bring the hands to the back of the hamstring and lift up. Release and set the foot down. Switch sides.

5. Goddess - Open the legs up as wide as they will go. Turn the heels in and toes out slightly. Opening the knees and hips at the same angle. Inhale, circling the hands up overhead. Exhale the hands to the heart. Squeeze in to the glutes to open the knees. Release hands down on to the thighs. Drop the right shoulder down, use your right hand to push the knees open further. Getting a big stretch in the inner groin along with a twist in the upper body.

6. Warrior 2 - Open the right knee out to the side, and step your left foot back. The right thigh should be fully supported by the chair. The right toes point directly forward, with knee over the middle toes. The left foot is flat to the ground and parallel. Reach your arms out long, with palms facing down. While holding here, play with building strength by pushing the feet in to the mat and lifting the hips off of the chair. Reverse your Warrior, reaching the left hand up and over. Then come to Extended Side Angle, bringing right forearm to the right thigh and left arm up and over. Release and repeat on the other side.

7. Figure 4 - Move toward the front of your chair. Hug your right knee in, crossing the ankle over top of the left thigh. Pushing your right knee open. This may be enough, or you can fold it forward, hinging at the hips. After a few breaths, cross the right thigh over the left. Bring your left hand across to the outside of the right leg/thigh. Sweep the right arm back in a twist. Release and switch sides.

Want to practice along with me for the full chair practice? Click 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... 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.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

I'm SO excited to announce that registration for my upcoming in-person Yin Yoga training in Ottawa is OPEN!

This is a 20 hour training that will take place December 13-15th.

Program Overview

Join me for a weekend training that will give you the tools you need to create safe, smart and meaningful yin yoga practices for your students. Not a teacher? No problem! Use the skills and knowledge learned in this training to improve your personal practice and dive deeper into this healing modality.

We'll go deep into the history and philosophy of yin as well as the practical applications of teaching and sequencing a great yin yoga class.

All participants will receive a certificate of completion which can be submitted to Yoga Alliance for 20 contact hours. You'll also receive a copy of my book "Yin Yoga: Stretch The Mindful Way".

Schedule

Friday, December 13 (5-9PM)
Saturday, December 14 (9-5PM)
Sunday, December 15 (9-5PM)

Save $55 on registration until October 1st!

>> CLICK HERE TO FOR PRICE, INFO & REGISTRATION

Just a reminder that' I'm also offering a Yin Yoga training August 23-25th in Newfoundland.

Spots are still available!

This training is offered Saturday & Sunday 8am-6pm. Just like the Ottawa one, it also comes with a certificate and a copy of my book.

>> Click here to learn more & sign up

Have a great day and remember, if you can't join me live, there's always my 30 hour online Yin Yoga training :)

Talk soon,
Kassandra

P.S - Have you joined our Facebook group yet?

NEW Ottawa Yin Yoga Teacher Training!! 😍

by Yoga with Kassandra on 12:06:00

I'm SO excited to announce that registration for my upcoming in-person Yin Yoga training in Ottawa is OPEN! This is a 20 hour train...

Let's breakdown what might be stopping you, and then some drills to help get you there.

ONLINE YIN YOGA TEACHER TRAINING Get certified to teach! http://bit.ly/yinyttinfo

How many times have you been in downward facing dog and your yoga instructor (me included) said "just step your foot through to the top of your mat"? Was your immediate reaction to think that's never going to happen? Or does your foot always get stuck about half way up the mat? Let's breakdown what might be stopping you, and then go over some drills to help get you there.

As you make this transition you are contracting through the abdominals. You are also contracting your hip flexors. So you need both low belly and hip flexor strength to make this action happen.

Let's break down the motion a bit further:

1. As you lift your leg up, you also want to lift the hips up as high as they can go, before you start to draw the thigh in to the belly.

2. Keep the thigh connected to the belly. If the leg is too low, you're not going to be able to step it through. This requires core strength as well (more on how to work towards this below).

3. As you shift forward, bring more weight in to the opposite hand from the leg which is stepping forward. Then lift up to the fingertips of the same side as is stepping through, to make yourself more space. If you feel your arms are 'too short' - they aren't - but you can fake it until you make it by placing blocks under the palms as you start to work towards this transition.

4. Look forward past the hands. If you look back to the leg that is moving through, you aren't making the space for the leg to come through.

Drills:

1. Three-Legged Dog then Knee to Nose: From down dog, inhale and kick your right leg up high. Exhale, shifting shoulders forward over the wrists, and draw knee towards nose - contracting the spine. Repeat this several times through on each side. Ending with holding for a few breaths while contracted in.

2. Table Top Variation: Same motion as above. Set up in table top. Extend the right leg back, keeping hip and toes pointing down. As you exhale tap knee to the nose. Work on squeezing and strengthening the hip flexors. Inhale to extend back and repeat. Eventually see if you can step the foot through in this table top position.

3. Standing: Lean on to the left leg, and draw the right knee up to hip height. Squeeze and lift, keeping the hips even. Hold here for several breaths. To go further, extend the leg out. Maybe pulse the leg up and down a few inches.

Watch the full tutorial video below

Namaste,
Kassandra

Please do subscribe to my YouTube channel

How to Transition from Downward Dog to Lunge (Stepping Your Foot Through)

by Amy Stubbs on 09:46:00

ONLINE YIN YOGA TEACHER TRAINING Get certified to teach! http://bit.ly/yinyttinfo How many times have you been in down...

We are often stronger than we think we are, these poses will help you to tap into that. Guided by guest teacher Meghan Johnston this class explores some gentle movement on your mat.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️http://bit.ly/yinyttinfo

Have you been caught up in the wheel of saying you can't do yoga? Whether it's because you can't touch your toes, or because you see all these advanced pretzeled yogis on your social media feed and think you need to be able to do that from Day 1. I'm here to tell you that neither of these are requirements to "do yoga."

We are often stronger than we think we are, these poses will help you to tap into that. Guided by guest teacher Meghan Johnston this class explores some gentle movement on your mat.

If you want more Gentle Yoga, find the full 7 class bundle for beginners in the Yoga with Kassandra app now.

1. Tune In - Lay down on your back, bending the knees and bring the feet a bit wider than hip width. Drop the knees towards each other. Rest your arms down at the sides, and let your body settle in to the mat. Tune in, taking a moment to notice how your body feels. Bring your focus to the breath, noticing its movement within the body. Bring your hands to the ribs. Focus on breathing side to side, noticing how the ribs and lungs expand to make room for the breath. Then focus on breathing front to back. Next, notice your breath moving up and down. Finally, bring them all together. Tuning in to the breath makes it easier to channel your strength.

2. Reclined Leg Stretch - Draw your knees in towards the belly. Rock gently side to side, or front to back, to massage the back. Bring the feet back to the ground. Hug your right knee in. Either keep the left leg bent, or extend it out. Take a few full deep breaths here. Then bring the hands to the back of your leg, extending it up towards the sky. Flex your lifted foot, curling the toes back. Add pressure, pushing hands in to the leg, and leg back in to the hands. Then let your leg completely relax, bending the knee and dropping the foot, followed by re-extending. Do this a few times through. Getting in to the dichotomy of full engagement and full relaxation. Repeat on the other leg.

3. Cat/Cow - Come to table top, padding the knees as needed with blankets or doubling the mat in. Set the hands under the shoulders, and knees under the hips. Spread the fingers wide. Inhale, dropping the belly, lifting the heart. Exhale, rounding the spine, pushing in to the hands, and looking towards the belly. Move for several rounds with your breath. Return to neutral table top. Firm up the core, and start to isolate the upper part of the spine. Drop your heart towards the ground, keeping the arms straight, and lifting shoulders up towards the ceiling. As you exhale, press the palms away and puff up the area between the shoulders, spreading them apart. This action helps to strengthen the stabilizing muscles. Repeat a few times through.

4. Bird/Dog - Find a firm foundation in table top. Extend your right leg out behind you, keeping the ball of the foot on the ground. Engage the core, square the hips and press hands in to the mat. Maybe start to lift your right toes up a couple of inches from the ground. If you want to take the pose further, you may also try to extend the left arm forward. To engage the left leg, think about pushing the inside of the thigh against a hand. Release to table top for a few breaths, then switch sides.

5. Warrior - Come to standing at the front of your mat. Take a big step back with your left foot, bringing it parallel to the short edge of your mat. Bend deeply in to the right knee. If the knee goes over the ankle, take your stance longer. Float your arms up. Press down in to both the inside and outside edges of the feet. Sink the hips and pelvis lower. Flip your palms up, take a bicep curl to engage the arms. Keep this engagement as you re-extend the arms out. Relax your shoulders. Reverse your Warrior, by bringing the left hand to the hip, flipping right palm up, and reaching it up to the sky. Focus on keeping the bottom rib in. Take the gaze up to the raised hand or look down, whichever is better for your neck. Repeat on other side.

6. Tree - Standing at the front of your mat, find a strong stance in Mountain. Rooting down through your feet. Shift the weight to the right foot. Bring the left foot to the inside of your ankle, or lift it up to the shin/calf. Focus on the standing leg, drawing in to the midline. Hands can rest on the hips, or maybe together at the heart. Take tree on the other leg.

7. Bridge - Lower down to the ground, reclining on the mat. Have a block or thick book/cushion handy, placing it between the knees. Bring feet to hip width, and walk them in towards the seat. Bring arms down at the sides, pressing the palms in to the mat. Press in to your feet to lift the spine up. Lift and lower a few times. Find strength as you lift, and relax as you lower. Remove the prop from between the knees, and slide it under the sacrum on lowest or middle setting. Draw the left knee in towards the belly, and straighten your right leg out. This is a bit of an inversion, since the legs are higher than the heart (straight line from shoulder to ankle). Lift and lower your right foot an inch or two, engaging and working the core. This action also strengthens and lengthen the Psoas muscles. Repeat on the other side.

If you would prefer to have Meghan's gentle voice guiding you through these movements, practice the full 30 minute class below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel