ENERGY BOOSTING YOGA FLOW FOR SPRING

Words: Kassandra Reinhardt

The energy of spring is all about potential! Now’s the time to move out into the world with a fresh new perspective as we embrace the return of longer and sunnier days. The practices in this section will help you tap into the power of this
season.

Watch the intentions you set in winter begin to unfold and manifest in your life.The yoga practices, meditations, breathing exercises, affirmations, and lunar rituals will support you on this journey in spring.

THEME: TAKE ACTION

WORDS: play, begin, intuit, risk, plan, energy, act, balance, clarity, courage, renewal, new adventures
FEELINGS: JOY, OPTIMISM, PLAYFULNESS

BEST TIME TO: Take concrete action. Plan your next steps, start over, and launch. Try something new—maybe begin a new routine or take a risk. Acknowledge inner resistance and face your shadow. Confront old patterns and negative beliefs.

MORNING PRACTICE
ENERGY BOOSTING FLOW
LEVEL: All Levels
PROPS REQUIRED: Block (optional)

This season’s morning practice focuses primarily on spinal rotation and lateral flexion, also known as twists and side bends. This combination of poses is a wonderful way to activate your digestive system and get a boost of energy.

SEATED SIDE BEND POSE (PARSVA SUKHASANA)

Sit comfortably in a cross-legged position with your spine tall and your shoulders down. Inhale to reach your right arm up and over into a side bend. Relax your neck and stay here for five breaths before switching to the other side.

2. THREAD THE NEEDLE POSE (PARSVA BALASANA)

Come to a Table Top position on all fours. Reach your right arm underneath you toward the left side of your mat with your palm facing up. Lower your right shoulder and ear to the mat and extend your left arm up overhead. Push your right arm and your left hand into the floor. Hold for five breaths before switching sides.

We are shaking off the stagnant energy of winter and waking up from within, ready to embrace the day ahead! As you move through this sequence, emphasize the easy flow of your breath. You might choose to use ujjayi pranayama throughout to focus your awareness. Use your time on the mat to set your intention for the day ahead.

3. DOWNWARD-FACING DOG POSE (ADHO MUKHA SVANASANA)

From Table Top pose, walk your hands a few inches past your shoulders. Tuck your toes under and lift your hips up and back. Bend your knees if needed. Reach your chest toward your thighs and relax your neck. Hold for ten breaths.

4. THREE-LEGGED DOWNWARD- FACING DOG POSE (EKA PADA ADHO MUKHA SVANASANA)

Lift your right leg up toward the sky, keeping both hips at the same height and parallel to the ground. Flex your right foot and push into your left heel, holding for five breaths.

5. LOW LUNGE TWIST POSE (PARIVRTTA ANJANEYASANA)

Step that right foot through in between your palms, align- ing your knee over your ankle. Lower your back knee to the earth. Bring your hands together in prayer and place your left elbow on your right thigh to initiate the twist. Hold for five breaths.

6. VINYASA

Release the Low Lunge Twist and place both palms down to step your feet back into Plank pose. Flow from Plank to Four-Limbed Staff pose to Upward-Facing Dog and back to Downward-Facing Dog. Repeat Three-Legged Downward-Facing Dog and Low Lunge Twist poses on the second side. Follow with a vinyasa.

7. EASY TWIST POSE (PARIVRTTA SUKHASANA)

Come to a cross-legged sitting position. Place your right hand on your left knee and your left hand behind you for support. Lengthen your spine as you inhale and twist over to the left as you exhale, gazing over your left shoulder. Hold for five breaths before switching sides.

8. EASY POSE (SUKHASANA)

Finish this practice by sitting cross-legged on the floor or elevated on a block, resting your hands on your thighs. Close your eyes, focus on the steady rhythm of your breath, and choose your intention for the day. Take ten breaths here. Bring your palms together at your heart (anjali mudra), inhale through your nose, and chant om (aum) as you exhale.

Bring your palms together at your heart (anjali mudra), inhale through your nose, and chant om (aum) as you exhale.

EXCERPTED FROM ‘YEAR OF YOGA’

Ottawa-based Yin and Vinyasa Yoga Instructor, YouTuber, author, and the face behind Yoga with Kassandra, Kassandra Reinhardt, is on a mission to help others feel great with yoga. As one of the first yoga instructors to embrace online teaching, her Yoga with Kassandra (https://www.youtube.com/channel/UCX32D3gKXENrhOXdZjWWtMA) YouTube channel has grown to more than 2.1 million subscribers and has over 230 million views. With over 2.3 million people in her online community, Kassandra has truly provided accessibility to yoga and she is expanding her expertise further, with the recent release of her guided yoga journal, My Yoga Journey: A Guided Journal (https://bit.ly/ywkyogajournal), and her daily affirmation card deck, I Radiate Joy (https://bit.ly/affirmationdeck). Kassandra and her channel have been featured in CBC (https://www.cbc.ca/news/canada/ottawa/youtube- yogi-pandemic-life-on-youtube-ottawa-1.5916230), Bustle (https://www.bustle.com/wellness/yoga-with-kassandra-morning-flows), PopSugar (https://www.popsugar.com/fitness/5-minute guided-meditation-with-positive-affirmations-48247292), Well+Good (https://www.wellandgood.com/best-youtube-yoga/)and Elle Australia (https://www.elle.com.au/health-fitness/best-yoga-teachers-youtube-23506).