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Hey yogis,
I'm leaving for Italy this evening and won't be back until May 11th. Rest assured it will be business as usual when it comes to YouTube, my app, Lunar Yoga and the other goodies that I run. All content has been scheduled ahead of time!
The only thing that will change is that I'll have limited access to the internet so probably won't be able to respond to most emails or messages. However, I'll do my best to respond when I can.
If you're in my Online Yin Yoga Teacher Training, please allow me a bit more time to answer your questions in our forum!
There's a brand new series exclusive to the app which was supposed to be launching on May 1st, but since I'll be away, I've decided to make it available now!
Introducing...Therapy Ball Mobility with Jenna Switzer!
Inside this bundle you'll find 6 full length classes that utilize therapy balls to get deep into your tissues to reduce pain, increase range of motion and feel GREAT in your body! This program is wonderful for everyone.
Whether you're an athlete who wants to reduce recovery time, a yogi who's looking for more grace and ease in your practice or an older adult who wants to maintain and even improve mobility... this is for you!
The series includes:
  • Wrists & Hands (17 min)
  • Upper Body Massage (45 min)
  • Shoulder Rehab (25 min)
  • Lower Body Massage (50 min)
  • Glutes & Quads (35 min)
  • Feet & Ankles (25 min)
Plus you'll also find a video which goes over the props needed for these classes! In general you'll need 2 small therapy balls and 2 blocks. Option to use a larger therapy ball as well or substitute with tennis balls or lacrosse balls (careful with those!).
Try it for yourself by signing up for my app! CLICK HERE to start the 7 day free trial or simply go to the app store on your phone.
Inside the app you'll also find our brand new May Calendar which is all about morning yoga!
I used to be an afternoon/evening practice kind of girl but lately I've been really enjoying morning meditation + yoga. It's a great way to start the day.
If you missed it, this week I uploaded not one but two new videos to my channel.
On Tuesday I released one of the 6 guided meditations from therapist and teacher Tesia Bryski. This is an awareness of thought meditation wonderful for beginners.
You can access the other meditations from Tesia's program in my mobile app: http://bit.ly/ywkmobile
I've also uploaded an hour long yin yoga class for full body flexibility! You guys love my longer classes so I really hope you enjoy this one :)
Okay, that's it for now! I'm off to the land of pizza, pasta, wine and olive oil. 😍 I'm bringing lots of stretchy pants lol
Let's Stay In Touch!
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😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt Are you working towards some deep backbends in your practice on the mat? These 7 poses will help you to improve your spinal mobility, along with getting in to the shoulders and chest.

Note that this is a pretty intense practice. I will offer some modifications, but if you have any sort of spinal injury this may not be the best class for you.

Please have 2 blocks ready (or a bolster for a gentler heart opener).


1. Melting Heart - Starting on your hands and knees, leave the hips stacked over the knees as you walk your hands out in front of you. Lower the forehead down towards the mat, or on to a block. Press the palms down in to the mat. Work on softening the heart down towards the mat. Focus on relaxing the area in between the shoulder blades. Draw the low belly in to protect the low back.

2. Sphinx - Ease forward on to your belly. Ground down through the forearms, with elbows underneath the shoulders. Spread the fingers and press in to the palms. Pull your heart forward, as you drag the forearms back energetically. Squeeze together the shoulder blades. Soften your belly in to the mat, as you ground down through the pubic bone. Reach the tailbone down towards your heels, and keep the pelvis neutral. Don't compress the neck here, use a subtle tuck of the chin to keep the neck long.

3. Laying Chest Opener - This pose will focus more on your shoulder flexibility, and get in to opening the chest. Extend your right arm out to the side, and bend the elbow at 90 degrees. Begin to roll on to your right side (right hip, shoulder, and ear). You may choose to bend your knees here. Push in to the left hand, or bring it on to the low back to take the stretch deeper. After a few moments here, slowly ease to the other side.

4. Advanced Melting Heart - If the first melting heart pose was a deep enough stretch for you, repeat the same version over again. You are also welcome to bring the elbows straight down to the floor or to the set of blocks. Keep your hips stacked over the knees. Lower the forehead down towards the ground (it may not touch, that's okay). Soften the chest towards the floor. Bring the hands together in prayer, bend your elbows and reach your thumbs towards the back of the neck. Feel this stretch in to your shoulders, chest, triceps and back of neck. This positioning of the arms is great if you are working towards poses that involve flipping your grip (i.e. king pigeon). When you are ready to come out of this pose, straighten your elbows and use the leverage of your forearms to lift back up.

5. Seal (with optional quad stretch) - Slide back on to your belly. You are welcome to repeat sphinx here, listen to what is right for your body. Or you can extend the arms in front of you, lifting the elbows off of the mat. Hold here for a few moments, or add in a quad stretch. Bring your left hand towards the center. Bend your right knee and catch hold of your foot, flipping it in. If this feels intense in your low back you can adjust your hand, lower the elbow, or release the foot. After about a minute and a half, switch sides.

6. Supported Fish - Prepare your two blocks, setting one up under the upper back (between the shoulder blades) and the other underneath your head. Blocks can be at whichever height works for you. You may either keep your soles on the mat, extend the legs straight in front of you, or drop the knees out to the side to add on some hip opening. Let the arms relax out to your sides, or if you are feeling really open you may bring the hands up overhead. If you start to experience any tingling or numbness in the arms, you may want to open the arms to cactus or bring down beside you.

7. Laying Spinal Twist - Finishing your practice with a twist after the deep back bends is a great way to release any pinching or tension in your low back. Lower all the way down to your back, feeling your spine flat on the ground. Open the arms out to your sides, or in to cactus. Shift your hips over to the right. Wrap the right thigh over the left, then drop both of your knees to the left. Soften in to the pose. Then repeat on other side.

Prefer to be guided along by visual and audio cues? Practice along with me in the video below.

Yin Yoga Backbends & Spine Flexibility - YouTube

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.
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😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt This is a quick little yoga flow that you can do to increase your hip mobility, and overall flexibility. There is quite a bit of movement in these 7 poses and sequences, and they will work your hip joints in all ways.

Without further ado, roll out your mat and have 2 blocks handy.

1. Reclined Butterfly Pose - Come to laying on your back. Bring the soles together to touch, then drop the knees out to the sides. If the knees are lifted, or you feel any discomfort in your low back or hips, you may opt to place blocks underneath the thighs. Place your hands where they are comfortable. Find some stillness here as you begin, connecting to the breath and bringing awareness to the body. Do a little body scan to notice any areas where you are experiencing tightness, stiffness, tension etc.

2. Half Happy Baby - Pull the right knee in towards the belly. You can stay here, or alternatively take it in to half happy baby. Grabbing the outer edge of the foot, or the big toe, flex the foot as you draw the knee towards the ground. Have the right elbow inside of the knee, pushing the knee out wider. You may opt to drop the opposite knee slightly towards the side. After a few breaths here, you can take it in to reclined pigeon, by crossing the right ankle over top of the left knee and flexing your foot. Then reach through with the hands to draw the legs in towards the belly.

Repeat 1 and 2 through on the other leg.

3. Table Top - Set up with the wrists under the shoulders and the knees underneath the hips. Start to trace big circles with the hips. Switching direction after a few rounds. Return to a neutral table top, then lift the right knee up. Open the knee out to the side, drop it down, then bring up through the midline - tracing circles. Keep the arms extended straight here, isolating the movement in to the right hip. Starting to work on your strength and stability in this pose.

4. Low Lunge - Step your right foot through between the hands at the top of your mat. Bring the blocks underneath your hands for extra lift. As you inhale, drop the pelvis down and lift your heart up in a little bit of a back bend. As you exhale, straighten your front leg. Flex the foot as you fold forward over the extended leg. Move fluidly back and forth between the two.

5. High Lunge - Tuck the back toes under, sweep the right leg up and back to three-legged dog. Bend your right knee and open up the hip. Trace big circles with the knee here. Taking note of any differences between the circles in table top versus downward dog. Then step your right foot through between the palms once more. This time keep the back knee lifted in high lunge. As you inhale, bend the knee and drop the pelvis. As you exhale, straighten the front leg and fold over coming in to a wider variation of pyramid pose. Repeat through a few times.

Take a vinyasa and then work through poses 3-5 on the other leg.

6. Rag-doll Forward Fold - Take your feet a bit wider than hip width. Bend your knees deeply, then clasp hold of opposite elbows. Sway gently side to side. Shake out the head, releasing the tension from the neck and upper back. Release the fingertips down to the ground, turn the toes out and heels in. Drop the hips down coming in to yogi squat. Bring the hands together at the heart as you open the knees wide and lift the crown of your head. As you inhale come in to the squat, as you exhale straighten the legs and fold over. Repeat a few times through.

7. Butterfly Forward Fold - Come down to a seat. Bring the soles of your feet together, and drop the knees out to the sides. You can hold on to the soles of the feet if that feels good. As you inhale, lift and lengthen the spine. Begin to tilt forward while keeping your back straight. When you come to a sticking point, release your arms, flip the palms up, and let your spine round. Surrender to gravity as you would in a yin pose. Relax your head, neck, shoulders and upper back.

Want to practice along with me for the quick 15 minute practice? Check out the YouTube video below.

15 min Fluid Hips Yoga Flow - YouTube

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.
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Guys.. I can't believe it!!
Tomorrow will be my 5 year anniversary on YouTube... Time fliieeesss
I'll be going LIVE on YouTube tomorrow to celebrate the 5 year milestone and I'll be doing a pretty cool giveaway as well (think app memberships, yin yoga teacher training scholarships, copies of my book... the good stuff!)
Don't worry if you can't make it live, you'll have a few days to enter the giveaway and I'll send an email with the replay and all the important info.
I should be live at around 1pm EST.
It's crazy how much things have changed since I uploaded my very first yoga class on April 5th, 2014. The video below is the first one I uploaded and it makes me cringe to watch but at the same time it's so nice to see how far I've come.
I still remember getting my first few subscribers, my first views, my first comments... I honestly had no idea my channel would eventually get as big as it is now! It's pretty mind blowing!
My production quality has certainly improved which you can see in this week's new YouTube yoga class! This is a 20 minute all levels sequence you can do in bed to help you fall asleep at night.
Of course, you can find all of these classes in my Yoga with Kassandra mobile app :) This week we launched a Meditation for Beginners series in the app and we also have a brand new "Spring Into Yoga" 30 day challenge!
Meditation for Beginners is a 6 class program designed to introduce you to various meditation techniques with Tesia Bryski as your guide!
Tesia is a psychotherapist and meditation teacher here in Ottawa, Canada. Her program includes six meditation videos which are 5-30 minutes long.
The series includes:
  • Focused Breathing Meditation (8 min)
  • Body Scan Meditation (20 min)
  • Awareness of Thought Meditation (12 min)
  • B-E-S-T Meditation (28 min)
  • IAA Method Meditation (25 min)
  • METTA Meditation (25 min)
The app also has a scheduling calendar, a journal and tons of other goodies.
Start your free 7 day trial by CLICKING HERE or heading to the app store on your phone or tablet.
PS - Just a gentle reminder that my Online Yin Yoga Teacher Training is closing down registration at the end of the month!
​Ok, that's it for now! Hope you'll watch me live tomorrow on YouTube at 1pm EST :) 
Let's Stay In Touch!
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Attention yoga lovers!
I'm closing the doors to my Online Yin Yoga Teacher Training on April 30th, 2019.
Rest assured, this isn't forever.
I'll be re-opening registration on November 1st, 2019. I'll be re-launching it with brand new content based on requests and feedback from students currently enrolled! New lessons, classes and training manual updates.
Since new content will be added, the price will also be a bit higher. (Price not yet disclosed)
For this reason, if my training was something you already had on your radar I would recommend signing up now and locking in the current rate. (Current cost is $489 USD which can be paid over three months)
All students automatically get access to the new content that gets added yearly :) Once you're in, you're in for life! You can start and stop the program at your own pace, there's really no rush.
From now on you can expect that same open/close schedule. Registration will always be opening on November 1st with new content and will stay open for 6 months, it will then close down for 6 months.
I'd love to keep it open year-round but trust me when I say that it's A LOT to manage and simply isn't feasible for me at the moment. Plus, I want to be able to give presently enrolled students my full attention while they are going through the program and it's harder to do this when new people continuously sign up.
STUDIO OWNERS - If you're interested in having the teachers at your studio certified, I have a 15% discount for you. Only eligible for 5+ registrations. Reply to this email for more details :)
This course offers all the benefits of online instruction, without sacrificing the personal touch of in-studio classes. Not only can you complete the training on your own time, but our comprehensive curriculum will effectively prepare you to teach students at every stage of their practice.
By joining this 30 hour Yin Yoga Teacher Training program, you will receive:
  • 20 video lessons
  • 8 yin yoga classes
  • a copy of my book "Yin Yoga: Stretch the Mindful Way" sent to you by mail
  • a 100-page PDF teacher training manual
  • final quiz
  • certificate of completion
  • teacher and community support
  • Lifetime access to new content
The course is a 30 hour continuing education course. Yoga teachers can submit the certification to Yoga Alliance for 20 non-contact hours. You DO NOT need to be a yoga teacher to join, it's open to everyone!

This is not a 200 hour YTT, it is a yin specific training. Teachers can use this training to start offering yin classes and students can use it to deepen their knowledge and home practice.
Namaste yogis!
Kassandra
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