Yoga with Kassandra

7 Ways to Increase Flexibility Using a FeetUp Trainer

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If you look at most of the content out there (especially on social media) you would easily think this yoga prop is only good for helping with your inversion practice. And while it is certainly great for that, it is not the only way to use it. This is a full body stretch sequence you can do using your FeetUp Trainer to improve flexibility, no going upside down required.

Take 15 minutes to try these 7 poses with this multipurpose prop.

1. Low lunge - Start with the FeetUp trainer at the top of your mat, cushion facing away from you. From standing, grip the sides of the table on the wood edges. Step the legs back, as you lift the hips up and back coming in to a downward dog shape. Pedal the feet out, bending one knee and pushing down through the opposite heel. Alternating back and forth a few times. Step your right foot through in between the palms, and in to the center of the table. Bring your back knee down to the mat. Rest your forearms down on the cushion and fold in. Melting your hips forward and down.

2. Quad Stretch - Bring your left hand towards the right side of the prop. Bend your back knee, kicking the left foot up. Catch hold of the left foot with the right hand. The right knee will stay stacked over the right ankle with the support of the prop. Release the left foot, tuck the toes and lift the back knee. Step right foot back to downward dog.

Repeat 1-2 through on the other side.

3. Splits - Walk the feet in as you lift up to standing. Bring your right heel up on the top of the prop. Keep the right leg straight as you hinge forward at the hips. To take this further in to splits, walk your left leg back. Maybe, also reach the right leg forward on the prop. Keep your left toes tucked under, while sinking the hips lower. Push in to the hands to drag yourself back up. Repeat on the other leg.

4. Puppy - Come down to kneeling a bit away from the table. Extend your arms out as you grip for the back of the table. Melt your heart and chest down towards the floor as the head rests in the opening. Shoulders supported by the top of the table. Stay here or bend the elbows, pressing the palms together, and reaching your fingers to the back of the neck. Let your self sink in here.

5. Forward Fold - Come to a seat at one end of your mat, with the table at the other end. Straighten your left leg, bringing the sole of the foot to rest against the left edge of the table. Right foot rests inside of your left thigh, and knee drops out to the side. Allow the table to ensure your left foot stays flexed, getting the stretch in to your ankle and calves. Inhale, lift and lengthen. Exhale, folding forward. You might be able to hold on to the sides of the props to get deeper in to the stretch. Or if you want to make it more passive, rest your arms down. Repeat on the other leg. Then, extend both legs out and forward fold one more time.

6. Supported Fish - Turn your prop around so that the cushion faces towards you. Turn away from the prop, shifting slightly to the left so that your left shoulder is in line with the left side of the prop. Lower back. Keep your knees bent and the feet flat on the floor. Reach back and grip the side of the table. Let your head rest on the pillow. The closer your hips are to the table, the deeper the stretch will be. The further you crawl your fingers down the table, the deeper it will be as well. Keep the knees bent and soles on the mat, extend the legs out, or drop the knees out towards the sides. Switch to the right side and do the same thing. Then finally, align in center with the table against the tailbone and lean back. Support the head as you lower down.

7. Bridge - Turn to face towards the trainer once again and lower down on your back. Bringing the feet up on to the top of the table. Press the hips right in to the prop. Hold on to the base. Shrug your shoulders down. Press the feet in to the cushion and lift your hips up off of the floor. Open up through the chest as you lengthen out through to the knees.

New to this prop and prefer to be walked through in a full 15 minute practice. Check out the video below.

Namaste,
Kassandra

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☮ 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

Please do subscribe to my YouTube channel

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

This passive practice uses long held poses to gradually open up the body and improve your flexibility.

These 7 poses will give you a full body stretch, working specifically the hips, hamstrings, shoulders, and low back. Hold each one for somewhere between 3 - 5 minutes.

With each one, keep in mind the 3 principles of yoga. The first is to find your edge, the place with just the right amount of sensation but no pain. Then find some stillness. And hold the pose.

Have 2 blocks handy for this sequence. You may also want to have some yoga jellies or blankets to pad the knees. Or even cushions for propping the body up.

1. Supported Fish - Set up the blocks on your mat on their second level. The first one will be vertical in between the shoulder blades. The second will be horizontal and support the back of the head. Lower down on to the blocks, moving them if you need to until you find some comfort and support. If you want to add some extra hip opening the knees can fall out to the sides, and soles press together in butterfly shape. Otherwise, you might extend the legs out straight or bend the knees and keep the feet flat on the mat. Let the arms fall wherever feels good, possibly at the sides or up over the head.

2. Wide-Legged Fold - From a seat, extend the legs out to the sides. As wide as still feels reasonably comfortable. Turn towards the right leg, bringing the blocks along with you. Fold towards the shin. Use the blocks or other props to support you as needed. If it's difficult to fold, you might also prop the hips up on a blanket. There is no need to push deeper, the body will naturally open up into the fold. Less is more. Relax the arms, let your spine round. Breathe here for the desired length. Then slowly ease out and switch to the left leg.

3. Straddle Fold - Keeping the legs in the straddle position, come to the center. Start to fold straight forward. You can always bring a bit of bend in to the knees. Relax down, supporting yourself with props as needed. Settle in to the shape. Send your breath in to the low belly or low back. Rest your arms, shoulders and head.

4. Dragon Pose - Come to kneeling. You may want to pad the left knee here, with a yoga jelly, a blanket, or doubling up the mat. Step your right foot forward to the top of your mat, in between the palms. You might want to have the blocks under the hands, have the palms flat on the floor, or come down on to the forearms. Choose the variation that works for you. Relax the hips and let gravity pull you down. Soften your shoulders away from the ears. Relax the belly. If you feel any pinching or pain, ease off or come out of the pose early. Listen to your body.

5. Child's Pose with Thread the Needle - Bring your big toes together, and take the knees as wide as you like. Reach your left arm under and lower down on to the left shoulder and left ear. You may want to extend the right arm up overhead, bring it to the low back, or press in to the fingers. Relax the rest of the body.

Repeat 4 and 5 on the other side.

6. Sleeping Swan - Lower down on to your back. Bend your knees and bring the soles to the ground. Cross your right ankle over the left knee. Flex the foot and press the right knee away from the body. Hold here or reach the hands through and draw the legs in to the belly. Relax your shoulders, upper back and head. Using just a little bit of arm strength to hold the legs in. Keep the legs relaxed. Focusing on the outer right hip. Release the legs, and take any bit of movement the body wants. Then switch sides.

7. Savasana - Extend out on the mat. Dropping the toes out, lowering the arms to the sides. Roll the shoulders away from your ears. Turn your palms up to the sky. Remove the tension from the face, shoulders and neck. Notice how your body feels in this moment as you end your practice. Give yourself the permission to slow down as you move forward with your day.

Prefer to be guided in and out of poses, so you just have to rest in to them? Check out the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

7 Yin Yoga Poses to Improve Flexibility

by Amy Stubbs on 07:42:00

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinyttinfo This passive practice uses long held poses to...

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

If you, like me, suffer from upper back aches and pains, you can find some relief with a regular stretch practice.

Whether it's from sitting at a desk, driving in a car, or scrolling your smartphone, it's easy to fall in to this bad posture of forward hunching. Counteract this with these 3 poses daily.

1. Eagle Arms - Start seated, bringing the arms out front and bending the elbows at 90 degrees. Wrap the right arm under the left. Binding once (hands back to back) or twice (palm to palm). If not accessible, give yourself a hug (clasping hold of the shoulder blades). Press your shoulders down, and lift the elbows up. Move the hands away from the face, separating the shoulder blades further. Do a cat/cow variation from here. Inhale, lifting the elbows up. Exhale, round and contract elbows towards belly. Take 3 rounds like this. Unwrap, switch the cross, and repeat.

2. Thread the Needle - Come to table top on hands and knees. Wrists under shoulders, knees under hips. Stretch your left arm up to the sky. Reach it under you and over to the right. Lowering your left shoulder and ear to the floor. The right hand can push in to the mat to help you reach further, or extend it towards the top of the mat. Push both arms/hands in to the floor to feel the stretch in to the shoulder blades. After holding for a few breaths, slide the hand in, press in to the palm, and lift back to table top. Switch sides.

3. Sphinx - Lower down on to the belly, with the legs extending back behind you. Bring the forearms to the mat, with elbows under the shoulders and fingers pointing forward. Press the pubic bone down, reaching tailbone towards the heels. Think of pulling the heart forward as you squeeze the shoulder blades back behind you. Opening up the heart and enjoying the back bend.

Prefer to be walked through these poses by my step by step audio and visual cues, click the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel