Yin Yoga Backbends – Yin for Spine Flexibility & Open Shoulders {45 min}



Get deep into your backbends and improve your flexibility with this 45 min yin yoga class for your spine and shoulders.
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Hey yogis, this week I’m doing a highly requested Yin Yoga class! This is all about backbends and poses that open up the heart and shoulders. This is NOT appropriate for anyone with spine injuries such as bulging or herniated discs!! I cannot state this enough!

I would say that this is an advanced Yin Yoga class. You need 2 blocks in order to do this practice and if you have a cat, even better ๐Ÿ˜‰

We’ll play with poses like Sphinx, Seal, Supported Fish and Lying Chest Opener. My cat Cleo joins us for most of it, isn’t she adorable??

Practicing this class and these postures on a regular basis is a surefire way to deepen your backbends and increase your back flexibility. If you’re working on Bow Pose, Wheel or any other backbending pose, this class will help you get there.

Because it’s so intense, you need to be able to stay present with your breath and BACK OFF if it’s too much! Again, this is SO important. The goal is not to injure ourselves.

Music: http://www.bensound.com

What is Yin Yoga? Yin yoga is often called the Yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin yoga improves the range of motion in your joints and also strengthens them. The results and benefits are more flexibility and greater range of motion and also more stability within your joints. Although your muscles will also be stretched, that is not the focus of the practice. It is best to practice yin yoga while your muscles are cold and NOT warmed up, even if that sounds counter intuitive. The reason we do this is so that we can send the “stress” and the “Stretch” to the connective tissues. If the muscles are warm they will steal the focus away from the joints.

There are 3 principles of Yin Yoga.
1. Find your edge
2. Be still
3. Hold the pose

Find your edge means respecting your body’s limits and not pushing too far and risking injury. Pull back a little bit and as you hold the pose you will be able to go deeper into it without pushing too far or hurting yourself.

Being still means that once you are in the pose it is important to completely relax your muscles so the benefits can get into the connective tissues and joints. Try not to fidget or move or distract yourself, this is a meditative practice. Breathe deeply in and out through the nose.

Holding the pose means that in Yin Yoga a pose can be held for 1-10 minutes depending on the pose performed and on the comfort level of the student. I usually teach poses held for around 4-5 minutes. Learn to surrender and keep a timer close by if needed.

Use as many props as needed in Yin Yoga! Blocks, bolsters and straps are all great ways to support your body to make sure you are respecting your edge and not going too far.

Thanks for watching, please remember to subscribe!
Kassandra
โ˜ฎ Website: http://www.yogawithkassandra.com
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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 Kassandraโ€™s negligence.

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38 thoughts on “Yin Yoga Backbends – Yin for Spine Flexibility & Open Shoulders {45 min}

  1. styles of yoga day 12: clearly improve my backbend and shoulders opening as I have difficulties to come bcak to straight pose. I will need to find another video to help release on the other side ๐Ÿ˜‰

  2. Hi Kassandra. Thanks for this practice. Would you recommend spinal type Yin to help with lower back sensitivity? I have spots that pinch and I hear this is the kind of practice to do but looking for advice. I've only been practicing for a couple of months but I love Yin. My lower back however doesn't!! ๐Ÿ˜‰ Thank you.

  3. I have been practicing yoga for 17 years. I broke my little toe and it hurts to try to do regular vinyasa yoga so now I am practicing my headstand, back bends and just doing yin yoga and having fun with it. Thank you for posting and I enjoyed your class and Cleo immensely!

  4. Dear Kassandra, I love your classes, They are helping me to stretch, and I enjoy every second doing the postures. Now, I understand how difficult is to find the edge… step by step. if I dont do my practice, my body complains (3 or more times a week)
    Kisses form Santiago, Chile, summer time, 32ยฐ degrees.

  5. Dear Kassandra,

    I have been doing Yin yoga with you for a while. However, I started to practice every night before sleeping one week ago. Thank you for your tranquillizing free sessions!

    BTW, could you please tell me the name of the song played in this session?

    With love,

    G.

  6. Thanks for the video! First, I love that cat lol. Second, a question… Can I use stack of pillows to support my head/neck when I'm doing the back stretch on the wheel. I find that I get headaches when I have my head/neck arched back for a longer time?

  7. Just perfection. Such a needed class for me, I am working on my backbends. A lovely class, will be coming back to this one for sure! Thank you Kassandra! You are making the world a better place ๐Ÿ™‚

  8. Thank you! Cleo is the long haired reincarnation of my talli who was exactly the same. This video has been great, I am halfway recovered from a spinal injury and this has given me a new level to work towards. A wonderful once a fortnight treat

  9. I just did this for the first time although not the first time I've done your videos – this one really challenged me a lot – I especially felt it in my lower back and sacrum. And finally both shoulders stay on the floor while in spinal twist…the best antidote to a desk job!

  10. My pets can't stay away from me when I roll out the mat. Three cats and a dog. My dog lays over my elbow whenever I do supported fish pose. Must be the good energy.

  11. This was a nice opening practice my back feels much looser now with less tension. I heard you on Brett Larkin's Podcast and I really enjoyed it! You are extremely well spoken and you have a great way at teaching your knowledge so its easy for everyone to understand. It really made me understand why I like yin yoga so much because of the physical aspects of it that allow you to go deeper into our shadow self and release stuff that we have been unknowingly suppressing. Keep up the great work!

  12. I've done a handful of your videos this week. I am so hooked. looks like i found a new fav virtual yoga teacher. totally plan on doing every single one on your channel. gonna thumbs up them ALL after I've completed them. thank you a lot Kassandra ๐Ÿ’žNamaste

  13. I can't thank you enough for your classes. I have been doing this class (along with many of your other wonderful classes) a couple of times a week and I have already noticed an improvement in my wheel pose. Thank you for sharing your gift Namaste ๐Ÿ™๐Ÿ’–

  14. I have a a lab that takes over the mat as soon as I move to sitting or standing, I end up on the rug. and my min pin waits until my hand is on the ground to put his head on. they love the mat!

  15. Hi Kassandra! I'm a big fan of your classes. Just wanted to drop a quick suggestion to do a quick flow for after long-haul flights. Flying is always so taxing on the entire body, so a nice restorative flow to open up the hips and back would be amazing!!

    Keep up the awesome work!

  16. My goodness… this was so great. Exactly what i needed this beautiful lazy Sunday! ๐Ÿ™‚ Thank you so much, Kassandra. Peace Light Happiness… Namaste <3 ๐Ÿ™‚

  17. This was highly enjoyed after 3 months of strength training. I will do this more often, my back needs more flexibility.
    I have a question for you: In the sphinx and seal poses, do I need to engage my glutes or should I relax them?

    PS-My 3 cats do the same, they also climb on me and purr….

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