Yoga with Kassandra

The 3 BEST Stretches for Wrist Pain

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

If you experience any sort of pain or discomfort in your wrists, give these 3 poses a try every day.

These are great to help with your yoga practice, if you have any pain in poses such as downward dog or plank. It is also great for those who use their hands a lot, like musicians and artists.

1. Strengthen - Open your arms out to the sides or up over head. Start to close and open your fists as quickly as possible. Do this for at least 30 seconds, until it starts to burn, and you feel it in the forearms. This might even seem easier on one side than the other. When done, take some time to shake the hands out.

2. Extension - Come to table top on hands and knees. Turn the fingers of the right hand to point towards you. Leave the palm flat on the mat, and spread the fingers wide. Send the weight back in to the hips. Keep pushing in to the finger tips and knuckles. Slowly start to lift the palm off of the mat from the base of the hand. Bending in to the elbow. Hold for several breaths. Slowly lift the hand and shake it out. Then repeat on the other hand.

3. Flexion - Sitting nice and tall, reach your arms out front. Make fists, folding four fingers in and thumbs on the outside. Roll the knuckles down, as if the knuckles could touch the underside of the forearms. Start to make little half moon circles, from side to side.

If you prefer being guided by me through each one, 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... 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

Have you started a morning yoga practice? Starting with just 10 minutes consistently every morning will make such a big difference in your day.

The benefits are endless! Boosted energy, improved mood, increased flexibility, and relief from stiffness to name just a few.

Feel free to let me know in the comments, what perks you see in making yoga a part of your morning routine.

Try these 7 poses in the morning, using one yoga block.

1. Leg Stretch - Settle on to your back, with knees bent and feet flat on the mat. Lift the hips up and slide the block under them on the lowest level. With the hips resting on the block, pull the right knee in to the chest. Extend your left leg out. Taking a big stretch through your inner thighs. Relax your arms and shoulders. As you hug the knee in, take some circles in both directions with the right ankle. Switch legs. Take the block from underneath, lower the hips to the mat.

2. Bridge - Place the block between the upper inner thighs. Squeeze and hold on to the block. Roll your shoulders down and away from your ears. Hug the blocks as you inhale. Exhale, pushing in to the feet and lifting up to bridge. Use the block to prevent your knees from opening up to the sides. Hold at the top for a few breaths, before lowering down bit by bit.

3. Downward Dog - Step back to downward dog. Bringing the hands down shoulder width apart. Taking the feet as wide as your mat. Bend your knees generously, curling the tailbone up and focusing on finding length in your spine. Press the chest towards the thighs, as you draw your low belly in. Walk your feet towards the top of your mat in Ragdoll Fold. Bend your knees and clasp hold of opposite elbows. Sway gently side to side. Nod your head up and down or sway it side to side. Push in to the heels, bend the knees, and roll up to standing.

4. Sun Salutation - Standing at the front of your mat, inhale the arms up overhead. Exhale, hinge forward at the hips, reaching fingers towards the toes. Inhale, hands to the shins, half lift, flat back. Exhale to fold down and plant the palms on the mat. Step back to plank. Inhale, firm up the core. Exhale, bend the elbows and lower down to the mat. Inhale, lift the chest and shine the heart forward in cobra. Exhale, tuck the toes and lift the hips up and back for downward dog.

5. Pyramid Twist - From down dog, kick the right leg up to the sky. Step the foot through between the palms at the top of the mat. Grab hold of your block and lift up into high lunge. Hold on to the edges of the block, reaching it up overhead. Stay strong through the arms, bending the front knee and sinking the hips down. Straighten the front leg, step the left foot in a few inches to drop the heel down. As you inhale, lift and lengthen. As you exhale, hinge at the hips. Bring the right hand to the hip. With the block in the left hand bring it down on its highest level inside of the right foot. Stay here or open in to a twist, rolling the right shoulder back. Optionally, extend the right arm up to the sky. Lower down and step forward.

Repeat 4 and 5 through on the other side.

6. Yogi Squat - Widen the feet towards edges of mat, turn the toes out and heels in. Lower the hips down in to a squat. Bring the elbows inside of the knees, using them to press the legs open further. Lift the chest up and reach the tailbone down.

7. Reclined Twist - Lower down on to your back. Bending the knees and taking the feet to the edges of the mat. Open your arms out towards the sides. Drop both knees to the left. Rolling the right shoulder down and possibly turn your gaze to the right side. If you want to take this stretch deeper, you might cross the bottom ankle over the top knee. Take to the other side.

Prefer to be guided through the full 10 minute practice? Check out the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

7 Yoga Poses to Start Your Day

by Yoga with Kassandra on 13:45:00

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinyttinfo Have you started a morning yoga practice? Sta...

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

When you think about water do you think about fluidity, movement, and liquid? Or do you think about stagnant and still?

The element of water is connected to the hips. For this practice, we will start with some circular motions, where the pose is fluid. And then as we move to the Yin poses, we will be still as we open the hips further.

1. Hip Circles - Begin in table top. With the hands under the shoulders and knees under the hips. Start to trace big circles with the hips, going to the left first. After a few rounds find a strong table top again. Then lift the left leg up. Start to trace big circles with the knee, opening it out to the side, forward, down and back.

2. Gate Pose - Step your left foot forward between the hands, coming into low lunge and pressing the hips forward and down. Lift up, bringing the hands to the hips. Bring your right toes to the left edge of your mat, opening to the long edge of your mat. Straighten the left leg, and turn the foot in. Bring the left hand on to the thigh, and right hand up to the sky. Take a side bend, sliding left hand down the leg and reaching right hand to the left side. Lifting back up, set the right hand down to the floor and reach the left hand up and over for a counter stretch.

Return to table top and repeat 1 and 2 on the other side.

3. Plank to Down Dog - Come to downward dog. As you inhale, lift up on to the toes and ripple forward in to plank. As you exhale, bend the knees and lift back up to down dog. Take a few rounds like this, in a circular motion. Then step forward to the front of your mat in Rag Doll fold. Bending your knees and clasping opposite elbows. Let your head be heavy as you sway side to side . Roll up to standing.

4. Star to Goddess Pose - Turn to face the long edge of the mat. Take the feet wide, turning the heels in and the toes out. Extend your arms overhead in Star Pose. Exhale, bending the knees and elbows as you sink down in to Goddess. Inhale rise, exhale sink. Keeping it fluid, melting the two poses together.

5. Warrior 2 Movement - From down dog, kick the left foot up and then step it through between the hands at the front of the mat. Spin the back heel down, lifting up and extending arms front to back. Bend in to the left knee in Warrior 2. As you inhale, straighten the legs and lift the arms up overhead. As you exhale, sink back in to Warrior 2. Moving in and out for several rounds.

Repeat on the other side.

6. Swan - From table top, bring the right knee behind the right wrist. Square the pelvis, finding the symmetry. Then take it deeper, folding down. Use any props to support yourself here. Holding on one side for 2-5 minutes. Then repeat on the other leg.

7. Butterfly Fold - Coming to a seat, bring the soles of the feet together as you drop the knees out to the sides. It's up to you how close you bring the feet to the groin. Begin to passively fold down, by rounding the spine, turning the palms up, and letting the arms rest. You may opt to support the head with a block or props, or let gravity do the work.

Want to get in on a full 45 minute class centered around the Water Element and opening the hips? Check out the Vin to Yin class below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel