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Hi Yogis, this week’s Yin Yoga class was inspired by own upper back issues. For a few weeks I was suffering from a horrible knot in my upper back and although Yin Yoga didn’t completely fix it, certain poses provided a lot of relief!

This is a short practice that I’m hoping will also provide relief to others also suffering from tightness, tention and knots in the upper back. Have a block close by and let’s get started 🙂

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.

For more Yin Yoga, try my FREE 7 Day Immersion: http://bit.ly/yinimmersion

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  1. Thanks Kassandra, that was awesome! I'm definetely going to check out your other videos, nice to meet you ^_^

  2. Thank you Kassandra. This video really helped me remove some knots in my back. I particularly like how long you make us do the poses. It gives the pose time to really work. I wish other yoga instructors would do the same!

  3. I had a terrible back pain and after the practise, it completely vanished! You are a true mage!

  4. Thank you SO MUCH. I work on a computer all day and the pain in my upper back was terrible. It hurt during the child pose but then released when I thread the needle. You're a life saver!!

  5. Had shoulder pain and neck pain from the time i woke up until the end of this video!! Helped more than I could ever imagine. Then I used a tennis ball to help relieve more knots.. So.. literally pain free within an hour. SUBSCRIBED! <3 THANK YOU

  6. Loved the previous practice!!!! Will do this one tonite. Was not aware I could release
    I knots which I know I have. Very pleased! I subscribed and set up the bell reminder.

  7. I had done this poses multiple times over the last few weeks; although never holding them this long. Heard a nice pop between my shoulders and I feel like a new man. Thanks

  8. Thank you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Was in so much pain and and these poses really got in there-going to be doing them every day

  9. Thank you! I suffer from chronic pain in the neck. I'm gonna come back to this video many times. 😉

  10. Thank you Kassandra! Your yin glasses are addictive to me. Love the music and your soothing voice. I always feel much better!!!

  11. Thank you! This is just what I needed today. Funny how different some of the poses feel on the opposite sides.

  12. Perfect for my back today. It's amazing, I used to reach in the medicine cabinet for everything now I just type into your channel. It's a real blessing for me. Namaste

  13. PLEASE tell me how I can find the soundtrack to this video? I hear hear it often in your videos and it's SO beautiful! 🙂

  14. so helpful thank you 🙂 I am new to you and your classes and yoga in general and have already been helped so much.

  15. Thank you Kassandra for another wonderful class! It has helped me a lot with back pain issues, and I was wondering if you could recommend one of your videos that could help with left shoulder and upper left arm tendinitis which somehow cannot seem to heal. Greetings from Spain!

  16. Cassandra, I love all of your yin yoga sessions on youtube. Thank you immensely! It is wonderful to do them at home at my convenience. And your explanations for the poses are better than some instructors in a class. You have me hooked!!!

  17. I have noticed that my eyes tend to water at the end of a good yin session (like this one). Does anyone know why this happens? Also, thank you for making this video available on YouTube. I didn't have any knots today, but it made the perfect stretch after a challenging shoulder and upper back workout.

  18. This helped me a lot. I frequently suffer from headaches, so I will return to this video for sure. Thank you.

  19. Love your yoga classes! Been doing them for some time now. If you ever would like to use my acoustic guitar music for any videos please feel free.

  20. I never know if I'm doing thread the needle pose right. only time I've felt anything is in my neck which doesn't seem good

  21. This could be THE best upper back pain video. It helped me so much. I've done it twice today and I feel completely different than when I woke up in pain.

  22. Subscribed! This is perfect! I am a swimmer so these stretches are perfect for how tight our body gets specially in the upper back. Thank you!

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