Yoga with Kassandra

Energizing Yoga Flow - 7 Poses to Wake Up

A full body stretch yoga class is often times just what is needed to help wake you up! If you find yourself dragging your feet in the mornings, give an energizing practice a try.

The 7 poses outlined below will take you just about 10 minutes of time on your mat.

No props are needed for this practice.

1. Mountain - Start standing at the front of your mat. Feet hip width distanceapart, with just a small bend in the knees, hips over heels. Relax the shoulders down away from the ears, hands at the sides, palms shining forward. Draw the low belly in, and reach up through the crown of the head.

2. Lunges - Keep the gaze steady, and step the left foot back. Tuck the toes underneath, pressing back through the heel, and bending in to the right knee. Inhale hands up to the sky. As you exhale bend your back knee, tapping it to the ground. Simultaneously, sweep the arms down at the sides. Inhale to reach hands up and straighten the back leg. Repeat for a few rounds.

3. Tilt Forward - Hold the left leg straight, kicking back through the left heel. As you exhale, sweep hands back at the sides and tilt forward. Coming in to one long line from the crown of the head all the way down through the back heel. Roll the shoulders down and away from the ears. Pull the belly in. After a few deep breaths here, lift the torso back up.

4. Eagle - Bring your arms in front of you. Bending at the elbows, bring the left elbow under the right. Bind the arms once (hands back to back), or twice (palm to palm). Find a focal point. Step your left leg forward, crossing left thigh over the right. Bend into the knees, sinking the hips down. Maybe looping the left toes behind the standing leg.

5. Warrior 3 - Bring the hands to the hips. Unwind the legs. Start to extend the left leg back behind you, hinging forward at the same angle. Bring the chest at most parallel to the ground. Keep the hips and shoulders square. Press back through the left heel, and keep the toes pointing down.

Lift up and then repeat 2-5 through on the other side.

6. Single Leg Seated Forward Fold - Come down to a seat. Extend the right leg out to the side. Bring the left foot to the inside of the right thigh, dropping the knee out to the side. Twist slightly towards the extended leg. Start to fold down towards the leg, leading with the heart. Hold for a moment and then roll up inch by inch.

7. Baby Wild Thing - Bring your left hand down behind you. Push in to the right heel and left palm to lift the hips up. Reach the right arm up and over. After a few breaths, lower the hips down.

Repeat 6 and 7 through on the other side.

Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!

These 7 poses come from day 8 of the Morning Yoga Challenge. Practice with me in 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.

7 Yoga Poses to Relieve Stress and Anxiety

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In times of stress and anxiety, yoga can be a powerful tool to calm down. Practicing yoga on a daily basis is my favorite way to show some love to my mind, body, and soul.

Poses which are done close to the earth are a great way to ground when dealing with bouts of anxiety. You may also want to turn to the breath to find some relief.

Described below are my favorite poses to relax the nervous system.

You will want to have 1 block for these.

1. Supported Bridge - Lower down on to the back, bending the knees and bringing the feet flat to the floor. Lift the hips up and slide a block on its lowest level underneath them. Let the block hold you up. Roll your shoulders down away from your ears. Taking a gentle inversion, where the hips are higher than your heart.

2. Leg Stretch - Keep the block under the hips. Hug the right knee in towards the chest. Keeping the head and shoulders grounded down and relaxed. Extend the left leg forward, keeping the heel down. Roll the right ankle a few times in each direction. Also pointing and flexing the toes. Switch sides.

3. Waterfall - Straighten and lift both legs up to the sky. Allow the legs to be weightless. Adjusting the block under the hips if needed to find some comfort here. Keep the upper body grounded down. Bend your knees and lower the feet to the mat. Lift your hips and slide the block out from underneath you.

4. Child's Pose - Rock up to table top. Bring the big toes together and take the knees as wide as comfortable. Sink the hips to the heels. Extend the arms out in front of you as you fold down. Lowering the third eye down to the floor. Relax your head down to the mat.

5. Half Split Fold - Come to table top. Step the right foot forward between the palms. Stack the right knee over the ankle. Press your hips forward and down, opening through the chest. Push in to the right heel to straighten the right leg. Hold here, or lower the hips down on to the back heel. Fold down towards the front leg. Make this fold passive, rounding in the spine. Turn the palms up. Repeat on the other leg.

6. Squat - Standing at the front of your mat, turn the heels in and toes out. Bend the knees and sink the hips. Bring the hands together at the heart. Use the elbows to push the knees open further. Broaden through the chest. Lengthen through the spine, reaching tailbone down and crown of the head up.

7. Sphinx - Lower on to the belly. Slide the forearms in front of you. Elbows under the shoulders. Bring the palms flat to the floor, spreading the fingers wide. Open the heart to the front. Let the gaze be soft, or close the eyes.

This sequence comes from Day 7 of my 30 day Morning Yoga Movement challenge. If you want to start with yoga every morning for 30 days, sign up here.

Or practice along with this video by clicking play below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

Morning Yoga for Stress & Anxiety Relief

by Yoga with Kassandra on 12:34:00

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinyttinfo In times of stress and anxiety, yoga can be a...

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

Self care doesn't have to mean spending hours or even days at a time in the lap of luxury. Dedicating just 10 minutes a day to yourself can have endless benefits. Especially if you make a habit of it. And start your morning this way, before getting busy with whatever is ahead of you.

Give yourself 10 minutes this morning to work through these 7 poses. You will want to have 2 blocks at the ready.

1. Circular Cat/Cow - Start in table top, with the palms under the shoulders and knees under the hips. Start to trace circles with your hips and shoulders. Use your full range of motion. Close your eyes and notice how it feels rather than looks. Take a few rounds and then switch the circles to the other direction.

2. Ripples - From table top, press back in to child's pose. As you inhale come forward to a cobra variation, opening up the chest. As you exhale, press back to child's pose. Move through this transition a few times.

3. Pyramid - Tuck the toes and lift your hips up and back to down dog. Kick your right leg up to the sky, then step it forward to the top of the mat. Bring your palms on to the top of your blocks, bringing them roughly in line with your heel. Inhale to bend deeper into your front knee, sink the hips down and lift the chest. Exhale, to straighten the right leg and relax your head down. Move through this transition about 5 times with your breath.

4. Lunge Twist - Bend deep in to the right knee, and bring the left knee down to the floor. Reach your arms up overhead. Bring the left arm forward, sweep the right arm back, and open the chest to the right side. Stay here or lower the right arm down to the back leg and reach the left hand up to the sky.

Repeat 3 and 4 through on the other side.

5. Downward to Upward Dog - Come back to downward dog. As you inhale, ripple forward to upward dog. Keep the toes tucked as you sink the hips and pull the heart forward. As you exhale, return to downward dog. Move through this transition a few times.

6. Boat - Come to a seat, with the knees bent and feet on the mat. Clasp hold of the back of the knees. Roll your shoulders back. Rock back on to the sit bones. Think of pulling your heart forward. Maybe lift the feet up and bring the shins parallel to the floor. Release the hands alongside the shins.

7. Forward Fold - Straighten the right leg in front of you. Bring the left foot to the inside of your thigh, dropping the left knee out to the side. Inhale the arms up overhead. Exhale to fold down, bending the front knee if you want. After a moment, slowly lift up. Then repeat on the other leg.

Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!

These 7 poses come from day 6 of the Morning Yoga Challenge. Practice with me in the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

Self Care Sunrise Flow - 7 Morning Stretches

by Yoga with Kassandra on 12:10:00

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinyttinfo Self care doesn't have to mean spending h...

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

Do you know where you hold tension in your body most? This full body stretching sequence will help you find the spots you are holding on, and give them a nice gentle release.

Start laying down and move slowly through these 7 poses, taking your time to feel and breathe in to each one.

No props are needed for this one.

1. Happy Baby - Start laying down on your back. Pull both knees in to the belly. Rocking gently side to side. After a moment, take the knees a bit wider to the outsides of the body. Stay here, or clasp hold of the outsides of the feet. Then kick the heels up to the sky, as you press the knees down towards the ground. Soften your shoulders and neck down. Sway gently side to side for a few rounds of breath.

2. Bridge - Bring the feet to the mat about hip width apart, walking heels in towards the sit bones. Relax the arms down at the sides, turning the palms to face up. Press in to the heels to lift the hips up off of the mat. Squeeze in to the glutes and hug the thighs in towards the mid line. Hold for several breaths. Then slowly lower down inch by inch.

3. Rag Doll Fold - Rock up to standing, taking the feet a bit wider than the hips. Bend the knees and fold down over the thighs. Hold opposite elbows, as you let your spine decompress. Relax the head down, releasing tension from the neck. Maybe add in a gentle sway from side to side. After a moment here, release the fingers down. Bend deeper in to the knees and then slowly roll up inch by inch.

4. Goddess - Turn towards the long edges of the mat, taking the feet wide. Turn the heels in and toes out towards the corners of the mat. As you inhale reach the arms up and out in a Star Pose. Exhale, sinking the hips down as you bend the knees and elbows. Squeeze the thighs open. Move through this for a few rounds of breath. Then hold down in Goddess pose. Bring the hands on to the thighs. Take in to a gentle twist, dropping the left shoulder forward and pulling the right shoulder back. Come back through center and take to the other side.

5. Skandasana - Look down and bring the fingers to the mat. Bend in to the right knee as you straighten the left leg. Drop the hips down, maybe pointing the left toes up to the ceiling. Switch sides. And repeat this a few times through.

6. Reverse Warrior - Turn your left toes to the top of the mat. Open your arms wide, and look out over the front fingers. Bend in to the left knee, squeezing it open to track over the middle toe. Flip the palms up to reverse the arms, bringing the left hand up and the right one down to the back leg. Lift back up. Turn the left toes in and the right ones to the back and repeat through on this other side.

7. Passive Forward Fold - Come to a seat, extending the legs out in front of you. Turn the palms to face up to the sky. Let your self naturally round and fold down over the legs. Stretching your entire back body. Hold here for a moment, allowing your whole body to open.

Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!

These stretches come from day 5 of the Morning Yoga Challenge. Practice with me in the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel