10 min Morning Yoga for Beginners - Yoga for Your BACK

Here's a simple and effective 10 minute morning yoga for back and spine health, great for all levels.
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Hi everyone, thanks for joining me this morning! Let me guide you through this 10 minute morning yoga class which is focused on alleviating back pain and improving your posture. This is a great sequence to do in the morning if you know you'll be sitting at a desk a lot today.
Yoga is a great way to strengthen and stretch your back muscles and to relieve pain from your low back, mid back and upper back. This is a beginner friendly yoga class but all levels can benefit from this morning yoga class. No props are needed.
I'll take you through poses like rabbit, cat/cow, low lunge with a twist and baby cobra. I hope you enjoy it!
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Kassandra
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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 Kassandra’s negligence. #yogawithkassandra #morningyoga #yogaforbackpain

[@yogawithkassandra]

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[@MaestroDobel1884]

I am a big guy and have never done yoga. My back has been killing me due to the fact that I work everyday. I try my best to do these poses and fail miserably. 🤣 But, I am trying to get better and I honestly have so much more energy throughout the day. Thank you so much! I love these videos. You're an awesome teacher! 😁

[@LinguaExplorer_Suz]

Keep going!!! There is no failing at poses :) Your body will welcome what it needs and the more you did it the deeper you’ll sink into the poses. Enjoy the process!!

[@annicerader6021]

Great job. The poses will become easier the longer you do them. I had lots of trouble when I first began. You aren't alone. ♥️

[@Julia-eu1vv]

We need more guys to do yoga! 😅Keep going you’ll get better!

[@chupush]

You made my day. Your positive attitude will help you to reach all your life goals. Keep it up.

[@lisak5804]

Keep trying some different ones and have a few that are easier go-to ones for the days you don't want to struggle so much. I do a different 10 minute one every day to help with stiffness and pain and always have a few that I go to for the days I feel like an easy one. She does have some great ones and they probably all benefit the back!

[@theindividualist7650]

Good morning from 🇯🇲

[@veronicasunlight]

Great morning with beautiful Kassandra. My word today's "selfcare" ❤

[@marysk4701]

My intention is radical acceptance ☺️ Thanks Kassandra!

[@depekthegreat359]

You are one of the real fewest respective women to be doing only your women's exercises which included yoga and long live,good friend Kassandra!!!🧚‍♀️

[@chapplepeach29]

Thank you Kassandra. Today's mantra is: I can do hard things!

[@johnforbis7633]

I am going to be spending the day cleaning and organizing, which means much bending over and lifting. I was feeling the ache in my lower back yesterday. So this practice was perfect for me this morning. My spine feels long and fluid after this practice today. So thank you for this. Today my intention word is compassion. Before one of your classes as I was looking for a class I haven't done yet, a Trump ad came on that was his typical vicious attacks, making statements that were simply not true. It's easy for me to hate him. but he's a man who suffers from many things or he wouldn't act as he does. So therefore my word is compassion, to have compassion for anyone who is suffering in any capacity.

[@Topaz297]

Loved the birds singing, it's still dark here this autumn morning and the birds are still quiet so it was lovely to hear with this easy short flow to wake me up

[@catherineblandford7792]

I've used this sequence for a few days in a row and it is really helping my back. I'm in my 60s and lost lots of core strength so slowly building up again. I love the 10 or 15 min yoga sequences because they change my state and I feel better every time I do one, and miss it if I've had to skip. Doing a short night time one at the end of a missed day helps me back into balance. Thank you Kassandra and bless you for your gift to the world xx

[@PEGGYVIBE]

Intention of the day is “Slow down and be easy”. The amount of work makes me staying up late these days even on a weekend, my body is feeling tired. So slow down and be easy was telling myself that, the job is coming one after another has complete, remember to be easy on yourself.

[@kristineramsay27]

Thanks kassandra most welcome after a morning of painting my spare room😘

[@Angelou333]

I just wanted to thank you for all you do. You have helped me get back into yoga and made it accessible for me to do so even with my many injuries. You’ve also helped this old psych nurse regain my mental strength too. You have no idea how much you contribute to people’s physical and mental well-being.

[@lesellen1994]

Liked this practice, and my cat loved the birds chirping in the background 😽

[@АннаШавурська]

Thank you for this amazing practice. And hello from brave and independent Ukraine 💙💛

[@whyioughta178]

Thanks for the video! I just got in a car accident and I needed something less intense to stretch out all of my sore sore muscles :) thanks again!

[@Twogreenthumbs]

Thank you Kassandra! ❤

[@aworldofasunshine]

One word that came directly to my mind for today‘s intention is: heal 🙏🏻 Thanks for making my morning a little bit better!

[@janettorres73]

Bueno, amiga...”flow”! Thank you, Hope to see you again mañana! 👯‍♀️🙏🧘🏻‍♀️🥰💕

[@ericaleigh6904]

You are my boyfriend and I's favorite yoga instructor. 🧘🏾‍♂️ 🧘🏾‍♀️ your instructions are always clear and helpful! Thank you for all the work you put into these classes.

[@fervekhan7551]

My doctor recommended you for once a week. I’m looking forward to it!

[@lynneflannery8556]

Great quick morning stretch. I love hearing the birds where you are!

[@amritatwal7834]

Thanks Kassandra! My intention for today is "openness".

[@newgirlfrommars]

Hi Kassandra, thank you for making these helpful videos for us who want to be able to do Yoga wherever and whenever! Really just want to let you know that I appreciate what you're doing and will continue to practice Yoga alongside you in the years to come!

[@danielafrega2585]

Godness! I REALLY LOVE your classes! ❤

[@anastasiadoukas9716]

Namaste Kassandra. Sending you blessings for a great day 🙏🏻✨

[@alexandramcleod2079]

Good morning Yogis - I love when you say that❤. Missed it here 💖Thank you again Kassandra . Your generosity of spirit and your expertise are deeply appreciated. Blessed moments for you 🎶💚

[@КатеринаСупрун-м1ч]

You are such a great teacher!

[@cariesnyder7167]

Nameste and thank you. Joy is my intention for this day.

[@dzee3305]

You are wonderful. THANK YOU, Kassandra. ("Satisfied" is my intention. 😌)

[@pauls4173]

My word for today was "love" and I am sending you this and I love your lessons.

[@billiestando6689]

Thank you Kassandra! This was just what I needed after pulling weeds yesterday.

[@josesdiary]

My back feels great, thank you Kassandra 😊

[@susanfoster4141]

Just what I needed! The birdsong was the perfect melody. 🥰 thankyou ❤️

[@SNOWRYAN8]

Wow. Slept horribly all night because my back was screaming. Took ibuprofen and still😢. After this yoga/stretch session my back feels 💯!! Thank you!!

[@HeatherThrills]

Everyone, may today be a day of blessings for you. Smile and do some stretches to kick off your day. Xo Heather Thrills 🔥

[@hlashpole]

And also to you Heather. 🙏🏼

[@alishareef9708]

Same to you 😊.

[@sandykoppelman3454]

Best one yet! Felt better immediately. Thanks Kassandra 🙏💕✌️😘

[@Lisa-rn5kf]

Just what my back needs in the morning! 😊

[@henriettapari5566]

Thank you😁 it is very helpful on my back pain in this morning.

[@janettorres73]

”BREATHE”... through this beautiful day! Even tho I’ve practiced for MANY years, this gentle beginners session hit the spot. Thank you, Kassandra! 🙏🧘🏻‍♀️🥰💕

[@teatigerstedt662]

🧡Pride for my actions. 🙏🏻 Kassandra

[@CMRx260]

Thank you Cassandra. I love doing yoga with you because it is so uplifting. ♥️

[@kim.aka.kimomu]

happy. calm. easy going. my intention for today (:

[@JoodysWorld]

I love your videos, thank you Kassandra. My word today is joy.

[@susanareid310]

Beautiful! 🙏🙏🙏🙏🌺🌸🌼

[@bowmanmccullough3759]

This was miraculous after my vacation this week. Thank you!

[@brendanhesse2905]

Calm+Productive. Thanks Kassandra - you’re an exquisite yogi and teacher

[@amelian9677]

My back feels amazing now!!! Thank you 🙏

[@zoebellwald6727]

Its really nice to hear the birds chirping in the background. Here in switzerland it is winter now and you can rarley hear them.

[@mng59297]

My intention is to have faith today

[@tinagagnon]

Thank you Kassandra❤

[@elpithalemos3383]

Thank you Kassandra, I need some back relief classes as I have been ill with Covid and for some reason my back was the target , I will do more tomorrow 😊😊

[@luciehsuen8981]

Soothing voice & a gentle quick stretch. Thanks Kassandra for this short sweet basic flow. Great way to start my day. Much blessing & 💗

[@Luisma927]

Not new here, I’ve been doing yoga for two years now, but still want to let you know how grateful I am that I found your channel! And my intention for today is restoration, both of the mind and the body ☺️

[@lovermew]

You’re my favourite online yoga teacher ever, Kassandra. Thank you for all you do!

[@caesmonde]

3 words: (be) present, compassionate, confident

[@gurphylock5053]

Thank you Kassandra. A flow with you first thing sets my day up perfectly. I make friends with my grumpy back 💜🧘🥰 Intention: positively calm

[@Mel.H_]

Thank you! Love the nature sounds in the background. Lovely!

[@popoyp.5765]

That was so good thank you much appreciated

[@designbypaulandjulie6143]

I have Parkinson’s and I enjoy these 10-15 minutes of yoga in the morning helps me start my day. Thank you ❤️

[@jfahney5]

Alive and present.

[@Nortonius_]

My fav 10-15 practices anywhere 🙏🏽

[@modechick]

great one for shoulder and back pain! ty x

[@erinspear914]

Kindness - to myself and to others

[@keylabruno5482]

This stretch was so good!!! ❤

[@LinguaExplorer_Suz]

Love the birds - so relaxing!! And great cues, they really. helped me get into a good stretch!!

[@kristineramsay27]

Thanks kassandra and merry Christmas 😘

[@QualifieldYogaTeacher]

Really enjoy these short practices~ Much Love your way~ Have a beautiful day~ ♥Xxx

[@scottsmum61]

Exactly what I needed today thank you 🙏

[@methadonefreeiamNiki]

Love will be our next pandemic may you spread it wide and far. ThanQ for postures ☝🏽💜🧘💚🙏🏼💕💯

[@druweezy1]

This is my fav back routine! really gets the knots a bit!

[@kristineramsay27]

Loved this practice thank you kassandra 😘

[@jayjayson90]

Great! This felt really nice! Just putting it out there but I'm a massage therapist and a yoga for massage video would be really cool! Maybe some focus on wrists, forearms, shoulders, or something like that!

[@kellypantaleoni5166]

Thank you for this morning back wake up💖

[@JW-bh4jf]

Short and sweet for back pain people! Thank you!!!

[@rhdhthw]

Thank you so much Kassandra! This video of you is my fav one! Keep calm & do yoga everyone!

[@saambavishree2364]

Thank you❤

[@minhanhhoangthi9613]

Thank you I do it not in the morning But in the evening, before I decide to take a shower I still feel really relaxed and calming Thank you Looking forward for more videos from you

[@sehunniesthet3339]

Thank you so much from the bottom of my heart💛

[@grethavansinderen2367]

love this but I am doing it in the evening

[@6240home]

Thanks so much for sharing your back stretches really helped. 🙏❤️

[@jordana99]

Nice short morning practice!

[@kirstysweeney3463]

My intention is strong. Thank you so much for these morning 10 mins. It is really helping me.

[@sarojpatel3923]

I love your yoga I do every morning with your video Thanks

[@ChristinaNutritionandWellness]

I sprained a ligament in my hip and this morning practice has been a game changer for my movement. Thank you for posting this! (I also live a desert so I love the ambiance of the birds in the background)

[@ildemmiyim]

My favorite 🤩

[@carmenmariakhoury4916]

I really enjoyed it! Thank you Kassandra

[@sharon9826]

Excellent way to start the day 🙏🏽

[@codicoates]

Thank you good morning

[@janetcunneen5733]

Healing and nourishing 🙏

[@kristineramsay27]

Thanks kassandra loving your practices 😘

[@sofiabiancanicoledeypalubo124]

It’s really help me to ease my back pain ❤

[@ratsimbasonm]

A great one 👌 👏

[@bethandrews8872]

My intention for today is "hope"...and Kassandra, you always give me hope. Thank you for all you do.

[@amanday145]

My back has been super tight lately due to stress and sleeping wrong so this felt like an absolute dream this morning!! 🙌🏼

[@rodgill100]

Thanks Kassandra

[@josesdiary]

Incredible how ten minutes go on so fast! 😲 Thank you Kassandra!

[@strangerperson7177]

Wow you're energy is awesome💕💕💕. Loved the practice a lot.

[@jennfahnestock9886]

Be present.

[@geraldinenoonan4002]

Smile and stretch 🙏🙏