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If you are waking up dragging your heels this morning, whether it's due to low energy or an achy body, I have just the thing to kick it! These 7 yoga poses are sure to leave you feeling invigorated and ready to take on the day ahead.

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If you are waking up dragging your heels this morning, whether it’s due to low energy or an achy body, I have just the thing to kick it! These 7 yoga poses are sure to leave you feeling invigorated and ready to take on the day ahead.

Absolutely no props are necessary for this quick stretch.

1. Side Bend – Start seated, extending the right leg out and bringing the left foot inside of the right thigh. Sit up tall, with the arms to the sides. Exhale, the left arm up and over in a side bend. Inhale up. Exhale left hand down, right hand up and over. Sway side to side for a few rounds like this. Keeping both hips on the floor. On the final round, hold the side bend towards the extended leg, finding space between left fingers and hip. Drawing the left shoulder back, and opening the chest.

2. Baby Wild Thing – Bring the left hand down beside you, as you reach your right arm up and over. Press in to the grounded hand and heel to lift the hips up. Lean back, breathing in to this length on the right side. After a few breaths, lower the hips back down.

3. Forward Fold – Turn to frame the extended right leg. Start to fold down, nose to knee. Keep in mind that forward folds can be difficult first thing in the morning, but they are a great way to open up (particularly the back body). Don’t push and pull here, rather allow yourself to naturally fold deeper as you hold.

Repeat 1 through 3 with the left leg extended.

4. Three-Legged Dog – With hands shoulder width and feet hip width apart, tuck the toes and lift the hips up and back for downward dog. Let the head relax between the arms. Pedal the feet out, bending one knee and pressing the opposite heel down. Then, kick the left leg up towards the sky. Bend the knee and allow the hip to open up for a big stretch.

5. Warrior 1 – Step the left foot through between the hands. Lift up, bending generously in to the left knee and trying to bring the thigh parallel towards the ground. Spin the right toes out towards the top right corner of the mat and grounding the heel down. Interlace the hands behind your back, rolling the shoulders down and away from the ears. Dive forward, either supporting yourself on the front thigh, or coming inside of the leg. Reach the knuckles up and over.

6. Locust – Step back to down dog. Lower all the way down to the belly. Interlace your fingers behind your back. Untuck your toes. As you inhale, lift the heart and the legs up from the mat. Reaching the knuckles down towards the toes, and broadening through the collar. Exhale to release.

Take a child’s pose for a few breaths before repeating 4-6 on the other side.

7. Seated Pigeon – Come to sit, with the hands resting down behind you. Cross the right ankle over the left thigh. Walk your left heel in, bending the knee. Lift and open through the chest. As you hold for several breaths, you may wish to rock gently side to side. Repeat on the other leg.

Prefer to just press play and not have to worry about what comes next? Practice with me in the 10 minute class below.


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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.


Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →




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