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Leave the hustle and bustle of the big city behind. It's time to unplug and reconnect. I'm so excited to announce that I'll be leading a Costa Rica Yoga Retreat November 22-29, 2019!

This is a retreat all about RELAXING and CONNECTING. While we will have a few scheduled activities, for the most part this retreat will focus on spending time on the beach, in nature and with yourself to recharge and relax.
Each guest will have their own private bungalow in a lush tropical “Garden of Eden” on the edge of the jungle. The perfect combination of jungle and beach!
I've been to Puerto Viejo a few times now and am planning on going back this winter because it's my absolute favorite place on earth! I love it there so so much and I would love to share it with you. I ran this retreat in February and it sold out very fast, so I encourage you to book soon if it's something you're interested in.
To view the itinerary and read more about this lovely trip, click the link below.
Hope you can join :)
Let's Stay In Touch!
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😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

Let's take a moment to bust the myth that it takes long periods of time to increase your flexibility! Instead, you can give it short bursts, regularly.

This is a 10 minute sequence that you can easily squeeze in to your every day routine, and with regular practice will start to see improvement in your flexibility.

There are no props needed, making it even easier to fit in daily, no matter where you are.

1. Reclined Stretches - Lay down on your back, bring your feet together and let your knees fall apart. Bring your hands to your belly to feel your breath. Stay here for 5 breath cycles. Taking a moment to check in with your body. Take note of anywhere that feels tight. Lift the knees back up. Pull your right knee in to your belly, extending the left leg to the ground. Take a deep breath. Then move in to a twist, by crossing the right knee over to the left. Extend right arm out to the side, and use your left hand to help guide the right knee down. Roll slowly back to center, then extend the right leg up to the ceiling. Interlace your fingers behind your thigh. Instead of simply pulling the leg in, also push your leg back in to your palm. After a few breaths of this tension of opposites, relax your leg and see if you can pull it a couple inches closer. Repeat through on the other side.

2. Low Lunge Series - Roll up on to your knees, and bring your palms down to the mat. Step your feet back into plank, with hands shoulder width apart and feet hip width. Lift the hips up into downward facing dog. Bend your knees if your hamstrings are feeling tight. Curl your tailbone up to the sky. Kick the right leg up to the sky, bend your right knee to open the hip and squeeze your glute. Step your right foot in between the palms. Lower your back knee down, and untuck the toes. Sink the hips down and forward in to your low lunge. Stay up lifted on the fingertips, and shine the heart to the front. As you exhale, straighten your right leg into a half splits hamstring stretch. Pull your heart forward as you return to low lunge.

3. Easy Twist - Tuck the back toes under, and lift the back knee off of the mat. Plant the left hand down, and reach your right arm up to take an Easy Twist. Stretch your arms further away from one another. Lower the right hand down. Start to walk your palms to the left, turning towards the long edge of your mat.

4. Wide-Legged Forward Fold - Turn both feet parallel, facing the long edge of your mat. Bend into your right knee, come back up, then bend into the left knee. Pulse side to side, with one leg bent and one leg straight. After a few rounds of pulsing, find some stillness in the middle. Walk your hands back in line with the heels and fold fully forward. Turn your toes out to the corners of your mat, heels in. Bend your knees and lift up, bringing your hands to your legs. Use your palms to push the knees open a little wider. Drop one shoulder down, and draw the other one back. Exhale to switch. Repeat twice. Push into legs to straighten up.

Take a vinyasa flow, then switch sides to repeat 2 through 4.

5. Cobra and Upward Dog Variations - From downward facing dog, ripple forward in to plank pose. Keeping the toes curled under, let your hips sink down and pull your heart forward. Draw your shoulder blades behind you in a variation of upward facing dog. Exhale to down dog. Repeat. Then bend elbows, and lower your hips to the mat. Bring your fingertips off to the side of your mat and towards the top. Push into your fingertips to lift up in to a deep back bend. Then release slowly down.

6. Wide-Legged Child's Pose - Bring your big toes together and the knees further apart. The wider they are the deeper the stretch. Shift your hips towards your heels. Walk the hands forward as you fold down and relax into the posture.


7. Seated Meditation - Place yourself in a way that you can relax and settle. Notice how you feel now, as opposed to when you first stepped on to your mat. Thanking yourself for making this short time to practice.

Prefer to practice with visual and verbal guidance? Click play on the video below.


10 min Flexibility Yoga Flow - YouTube

Thanks,
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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Hey yogis, hope you've all had a wonderful week!
Yesterday I posted a new flow on my channel that focuses on flexibility. This is a quick 10 minute sequence you can do every day to reach your flexibility goals!
If you enjoy it please make sure to give the video a thumbs up and leave a comment :) It goes a long way to help support free yoga on the internet!
Today is the New Moon, the last one of 2018. Can you believe it? We are about to wrap up a full year!
Over in my Lunar Yoga community the New Moon marks the beginning of a new theme. We set an intention around that theme by doing a yin yoga practice, guided affirmation meditation and journaling exercise.
The theme we are beginning today is Freedom.
Freedom can be interpreted in many different ways, but what does it mean to YOU?
The New Moon yin yoga practice will help you look at freedom through 3 different lenses: physical, emotional and spiritual.
  • The physical lens of freedom is all about the freedom (or lack of it) in the concrete material world. This is your ability and willingness to provide for yourself, travel, make decisions, celebrate your body and go for what you want.
  • The emotional lens looks at the freedom within your relationships with others and self. Are you able to express your feelings? Can you set boundaries? Do you have the trust and freedom you need in your relationships in order to thrive?
  • Finally the spiritual lens is all about your freedom to believe. Are you free to explore your spirituality and express your beliefs? Do you feel connected and part of something greater?
If this theme resonates with you and you'd like to work on it for the next 4 weeks with the support of a global community, I would be honored to have you join us.
See you on the mat!
Let's Stay In Touch!
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😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

Hey yogis, this week I'm doing another heavily requested yoga class! This is an all levels 10 minute flexibility yoga flow. It makes a great morning yoga practice to stretch stiff muscles as well as a great evening yoga flow to unwind from the day. If you've got flexibility goals, these poses will help you get there! We'll mix static and dynamic stretches to give you the best of both worlds. Ideal for yogis who are short on time but want to stretch their entire body. Beginners welcome :)


10 min Flexibility 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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😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt

Many of you here are advanced practitioners or even yoga teachers yourself. You don't want to listen to someone talk the whole time, you already know the cues. But, you want a fresh flow to keep things from getting stale on the mat and falling in to your same old routine.

For that I bring you another one of my minimal cues yoga classes. The following simply outlines the poses used in this 35 minute practice. No bells, no whistles, no alignment cues.

This is an intermediate practice when it comes to poses, but it is more advanced in needing to know the proper alignment all on your own.

The full flow on YouTube walks you through with simply the names of the poses. If you do want the visual cues you can head over there.

Take this list to practice anywhere you go.


1. Warm Up Sequence - Reclined Butterfly, 5 breaths. Right knee to chest. Twist. Center. Extend. Left knee to chest. Twist. Center. Extend. Bridge Pose. Roll up to table. Cat/Cow. Downward Dog.

2. First Standing Sequence - Right Side Three-Legged Dog, with a bent knee. Knee to Nose. Hold. Low Lunge. Left Hand to Thigh. Twist. Half Splits. Skandasana. Walk to the left. Pulse between sides. Wide-Legged Forward Fold. Warrior 2 to right. Reverse Warrior. Extended Side Angle. Easy Twist. Vinyasa.

Repeat through on the left side.

3. Second Standing Sequence - Three-Legged Dog, right leg up straight. Knee to Chest. Hold. Low Lunge, arms up. Reverse. Left hand to right thigh, twist to right. Half Splits. Standing Splits. High Lunge. Tilt Forward. Wide-Legged Forward Fold, facing to left side of mat. Clasp the palms, knuckles up and over. Release and come up to Warrior 2 on the right side. Reverse Warrior. Extended Side Angle, with optional bind. Easy Twist. Side Plank. Vinyasa

Repeat on the other side.

4. Inner Fire Sequence - Child's Pose (5 breaths). Downward Dog. Ragdoll Fold. Roll Up. Tree Pose, right foot lifts. Chair Pose. Boat Pose. Low Boat. Release down to ground. Bridge Pose, right leg rises. Lower leg and release down to laying flat on back. Right leg extends up to sky, left leg extends straight. Reclined Shoelace Pose. Vinyasa.

Repeat on the other side.

5. Ground Sequence - Downward Dog, right leg rises. Pigeon Pose. Downward Dog, left leg rises. Pigeon Pose. Downward Dog. Lower down on to back. Happy Baby. Laying Spinal Twist. Switch sides.

6. Savasana - Followed by a seated meditation, and a closing chant.

Prefer to see the visual cues, watch the full video below.


Minimal Cues Yoga Flow {35 min} - 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


Hi yogis, welcome to my channel! Today I'm offering you a 35 minute yoga practice with minimal verbal cues ideal for Yoga Teachers or experienced students. I already have two of these classes on my channel and you guys have been asking me to make more.

Minimal cues means that I won't be giving you any alignment tips in this class or breathing instructions, I'll only be naming the poses. This is why this yoga flow is best suited for more experienced yoga practitioners. You'll need to know how to modify poses yourself. The sequence is intermediate level.
I love doing online yoga classes myself but as a teacher I don't always want to listen to the other teacher explain every single thing about a pose. Sometimes it's nice to just be guided in your practice and make room for silence to make it a meditative practice!



Minimal Cues Yoga Flow {35 min} - 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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Consciously setting intentions and goals is something I am deeply passionate about.
I especially love to do it around the time of the New Moon, which is happening this Friday.
The new moon is a time of introspection, dreaming and manifesting. Symbolically, it represents the seed that is planted deep into the darkness of the fertile earth, ready to bloom and blossom with potential.
Just like this seed, we need to take the time to go deep into the darkness of our souls and decide what we want our lives to bloom and blossom into! This is where the power of intention comes in.
On Friday, our Lunar Yoga members will begin a brand new theme of FREEDOM as well as a new book for the book club: I Know Why The Caged Bird Sings by Maya Angelou.
This theme is all about shifting your perspective and re-defining what freedom means to you. What areas of your life make you feel stuck or stagnant? What would your life look like if you had more freedom in your relationships, career, home life and health?
I feel that setting intentions is strongest when it is done as a collective! When women gather together, magic happens. When we support each other and share our dreams, we cannot help but magnetize our hearts desires!
For those of you craving...
  • community and connection
  • support in setting new intentions
  • yoga that goes BEYOND just the physical benefits of a practice
  • monthly rituals and sacred space
  • spiritually nourishing conversations
  • gratitude practices
  • deeper connection to your femininity
I would love for you to join our beautiful online community of yoginis in Lunar Yoga..
This is for women who want to make their yoga practice more meaningful through personal growth, deep inner work and community.
  • Each month focuses on a new theme that we infuse into our practice
  • We set our intentions in relation to that theme on the New Moon with a Yin Yoga practice, a journaling exercise and a meditation
  • We celebrate and practice gratitude on the Full Moon with a Slow Flow yoga practice, a journaling exercise and a meditation
  • Our monthly live group calls, guest speaker interviews, book club and private Facebook community help keep you accountable and supported along your journey
Everything is pre-recorded and archived so you have access to the content forever. Download it to any device and use it without an internet connection.
Upon joining you will get access to ALL CONTENT since January 2017! That's dozens of practices you can access immediately.
If you feel the call to join, honor it.
Truly one of the best things I've ever created and something I look forward to each month. CLICK HERE to try Lunar Yoga and see for yourself..
Hope to see you there...
Kassandra
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Hey yogis, I've got a brand new class on my YouTube channel that I think you will enjoy :)
By popular request, I've gone ahead and created a new minimal cues flow. These types of practices are ideal for more experienced students or teachers. Since I won't be talking much, you need to know proper asana alignment and modifications if needed.
Have you ever heard the saying that a little bit of yoga every day is better than an hour of yoga every week?
I fully agree with that statement!
As someone who can't always fit in a 60 or 90 minute practice, I don't think a day ever goes by where I don't do a few poses to stretch, breathe and FEEL GOOD.
I know for many of us December is a very busy month and can also be quite stressful. Whenever I'm overwhelmed the first thing to go is my yoga practice, which is counter-intuitive because that's when I need it most!
That's why for the month of December I've put together a challenge I think we can all enjoy and fit into our day.
The December "15 min Daily Yoga" challenge is suitable for all levels and includes all yoga styles - there is truly something for everyone!
All you need is 10-20 minutes a day. Who's in?
In other news, a few people have graduated from my Online Yin Yoga Teacher Training now and it is absolutely surreal... 💜 It's such an honor and a privilege to be someone's teacher in this capacity. I don't take it lightly.
To invest your time and money with someone requires a lot of trust and I will do all I can to earn and keep your trust. I poured my heart and soul into this training and am already planning the new modules I'll be adding next year 😊
A few days ago one of the recent graduates posted a review of my course on Yoga Alliance (my first one!) and I wanted to share it with you here.
"This training was fantastic. Very thorough, organized well and flowed nicely. I really found it to be beneficial and really enjoyed learning from Kassandra. I especially enjoyed the video modules paired with the manual it really helped to be able to refer back to these and to really understand each section. She is a wealth of knowledge and a teaching inspiration. I got a lot out of this training!"
Wherever you are Patti, thank you so much for your kind words. You've made my day!
That's it for now! See you on the mat!
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Hey yogis, here's a quick recap of what's in this email if you don't have time to read the whole thing:
First up, I've got a new video on YouTube where I take you behind the scenes of a video shoot.
I show you how I plan, prepare and film my online yoga classes. Hopefully this will help some of you who want to start your own channels and entertain the rest of you :P
If you live in or around Ottawa, in January 2019 my friend Tina (owner of Yoga Attic) and I are leading a year-long program called ALIVE.
ALIVE is a journey of self-discovery, connection and intention. Every month we'll meet at Yoga Attic for a full day retreat which includes yoga, intention setting, delicious food, guest speakers, time spent in nature, journaling, group activities, a book club and so much more.
If you'd like to set aside one full day a month to yourself to reconnect, our early bird discount is valid until November 25th!
This is your permission slip to slow down, focus on yourself, eat delicious food and infuse your life with intention. The essence of this program is CONNECTION. Connection to self, to community, to nature and to spirit.
Finally, I've heard from a lot of you that you really want to take my Online Yin Yoga Teacher Training but can't afford the one time payment.
I've decided to go ahead and introduce a 3 month payment plan for my Online Yin Yoga Teacher Training! :)
I'm so incredibly proud of this training and I'm starting to see the first few people graduating!!! It's surreal.
The feedback has been STELLAR and I can't tell you how many tears of joy I've cried...
I started working on this YTT more than 2 years ago! It took me a long time to put it together because I have very high standards for myself and wanted to be sure that I could give you your money's worth.
This training is meaningful, deep, well-rounded and everything I wanted it to be.
See you on the mat!
Let's Stay In Touch!
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NEW ONLINE YIN YOGA TEACHER TRAINING!
Hey yogis! So many of you have asked me questions about my process for filming videos for YouTube so I decided to take you along my latest one and vlog about the experience :) This was a small production shoot which means I was doing it all by myself! If you've ever wanted to start your own channel but felt overwhelmed, hopefully this video will give you a few tips. I love sharing more about my life with you guys and am having a lot of fun doing some more personal-style vlogs. If there's anything else you would like to know about me or see on my channel, please leave a comment and let me know!
See you on the mat!
Let's Stay In Touch!
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