15 min Friday Morning Yoga for Flexibility - DAY 5

Join me for a 15 minute deep stretch morning yoga class for full body flexibility.
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Welcome to our Friday morning yoga practice! This morning I'll take you through a great morning flow that focuses on stretching from head to toe. This is a great sequence to do to increase your flexibility. This class is suitable for all levels and no props are required. There is very little strength required in this class and we'll have a mix of seated, reclined and standing stretched. An all around great full body flow!
I'll take you through poses like reclined quad stretch, triangle, easy twist, pigeon and side sphinx. Please follow this up with our Friday morning 5 minute affirmation meditation to get the full benefits of the practice.
Our affirmation today is : I adapt to change easily and effortlessly
FRIDAY MORNING MEDITATION: • 5 min Friday Morning A...
The 7-Day Morning Yoga Challenge is 100% free and will offer you a daily 15 minute morning yoga class followed by a simple 5 minute meditation. They are suitable for all experience levels and will help you set the tone for the day ahead through mindfulness and movement. Enjoy!
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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. #morningyoga #15minyoga #yogameditation

[@yogawithkassandra]

*TGIF! Let's stretch.. and remember.. Our affirmation today is: I adapt to change easily and effortlessly.*

[@Tea-oy7ws]

Love your videos! I’m currently on day 6 of your old 30 day morning yoga challenge, and will move on to this new one when I’m done :) I just tried your 15 min sun salutations video from 2018 and it was fun but way too quick for me as I’ve never done sun salutations before and there are a lot of steps to it I just couldn’t keep up. I’d love to see an in-depth sun salutations video that really focuses on the steps so newbies can get into them too. Keep up the great work you’re helping so many people☺️

[@claudpirros1321]

Easier said then done

[@mariafrey6190]

Yes. ☮️❤😊🙏

[@QuintinArlieNoggle]

❤

[@josesdiary]

It's just amazing how it seems you can read my mind. During the practice I was like "I need child's pose", and then you were like "let's all just meet in child's pose" 🤣

[@rgsteinman4842]

I am always amazed by how much you fit into a 15 minute class - and yet moving slowly and mindfully - never rushed. Thank you for your generous, healing offerings. Namasté 💗

[@adriftinmidgard]

My favorite so far. I could do this every morning. I really needed this. Thank you!

[@crimsonhope9394]

Same! So beautiful! 💚

[@aprendopr3474]

I do it every morning since!

[@sinnsage]

same! love this one!

[@marymelton9980]

@@sinnsage My favorite so far as well!

[@karenhughes7771]

Same! How beautiful is it💜

[@marypl4152]

I loved the transitions from Warrior 2 into Triangle Pose! It felt wonderful. All the poses were wonderful and I feel so energized. This challenge so far has been fab. Namaste from Spain

[@carolynnspencer2171]

What a lovely practice to start my day! I appreciate how you give such clear and detailed guidance. For example, when I twisted during Sphinx pose, you can be sure I didn’t have my hip pressed down properly until you told me to! All your little alignment tips make such a difference in enabling me to get the most out of each pose. Thank you, Kassandra! I am loving this challenge, as always! 🙏🏼💗

[@MichelleDai-kn9hv]

I have serious lower back/hip stiffness pain everyday from wake up from bed, Kassandra's yoga practice really helps me, I especially like this day 5 flexibility yoga practice, it's just 15 min, but really make me feel like my body got stretched and help me for the day. Thank you !!

[@juliawolson6122]

I’ve been dealing with Covid since the beginning of the year…I know, right! Great start! I am very active and do yoga every day, and was so sore from just sitting or laying down for a week. Thank God my symptoms weren’t more severe. This whole week of practice and meditation has been amazing for me. Thank you, Kassandra!

[@madelineprusmann6039]

I am loving these morning yoga practices. I needed that stretch this morning as my body is feeling the effects of my pull-up workout from last night. Namaste xo

[@amandao7720]

I enjoy mornings with you. Thank you for helping me start my day off right!

[@gaellelecrecq1627]

I loved this practice so much, my favorite of this week so far! Thank you so much Kassandra, I feel amazing!

[@thibautmairesse1374]

This Friday morning yoga and meditation is sooo good! My favourite so far this week ❤️ Thank you so much for sharing Kassandra!!! Namaste 🙏

[@nadinedispirito8782]

Five days down. Loving this new practice. The yoga and then meditation. It is wonderful practicing these things back to back. Developing new habits. Looking forward to what the rest of this practice brings and the future!

[@runningfortherestofus7812]

I didn’t do the week but I’m saving this one as a really good morning stretch. I like that there are arm stretches as well as hips. I’m not very flexible but was able to do everything. Thank you!

[@IronJohn755]

Kassandra, I just want to express my appreciation for all these great videos (loved this one). I've done yoga on and off for years but never stuck with it. I'm in my 40s and a lot of long term stuff is starting to catch up with me - inflexibility, postural issues, rn have been dealing with sciatica and probably a bulging disc in my lower back. Your vids are what I needed to start taking control of the situation. I've been doing about 15 minutes every morning and night. In less than a month I've gone from not being able to sit on the ground to being able to keep up with everything you're doing, gaining a bit of flexibility each day, and getting through the day with minimal pain. You're a fantastic teacher, the length and intensity of the practices are perfect for a non-expert (old fart) such as myself, and I think this is something I can stick with for a long time and hopefully get myself back into a great place physically. Really appreciate that you put this all out there, and I hope you're making the good living you deserve from it!

[@jaclynangotti9823]

I love how this class flows. I keep coming back to it :)

[@debbiegorenstein9372]

This is my favorite morning "go to" yoga sequence. Thank you for sharing your love of yoga.

[@coachlatoyaz]

I so love this 30 day challenge and the affirmations! #morning

[@annemariebairstow9460]

I love your videos, they have changed my life by getting me to do 10 minutes a day - I have no excuse for not fitting in 10 minutes. Today, I did this video. It is also my last day at my job, after becoming an empty nester three months ago and moving from the city where I have lived for 30 years. This affirmation felt like divine intervention. I can't tell you how much I needed this today! Thank you.

[@gillianballah5586]

I love this session, I feel so energized after. Thank you Kassandra. I wonder what poses would you recommend for someone with fibroids?

[@kellyjobe3678]

I am loving the practice + affirmation combinations for this seven day challenge! It truly helps me to get my mind started with a positive and calm perspective.

[@yogawithkassandra]

So glad you're enjoying it :)

[@MaryVogelPNW]

As Mercury goes retrograde at 1:50 PM Pacific Time,TODAY (01/14/22), "I adapt to change easily and effortlessly" will be a very appropriate affirmation to keep in mind. It doesn't go direct until 02/03/22 so that's a long time to hold it in your consciousness. I haven't seen any other comments on the wonderful simplicity of your surroundings in this series, nor on your lovely red hair with braid, so consider it done!

[@robertochalela7815]

Love this 7 days challenge!!! Thanks Kassadra

[@cynthiahamzo]

Excellent practice! Thank you 🙏🏻

[@yolieramirez3453]

OMG Kassandra..been enjoying this challenge both the yoga and meditation..Yolanda from NYC🧘‍♀️🙏❤

[@ladykws]

5/13/2022. Friday. Boy does the back surprise ya. Body is blah today, but a good sweat will help with this. Glad I did this yoga stretch!

[@ladykws]

4/02/2022. Saturday. Warming up for a big workout. Nice little stretch here, thanks!

[@chiaracarbone7270]

I adapt to change easily and effortlessly. Not really true for me yet(quite the opposite haha) , but I hope to improve with practice. Such a great affirmation thanks ❤

[@korennaaster78]

Thank you so much Kassandra. Feeling good after this practice.

[@heivenlongevity]

Kassandra thank you so much, I’m addicted to your classes, it make me feel so much better taking care of my body !

[@josesdiary]

Oh my godddd. My hips feel so good now. A yummy stretch. Thank you Kassandra!

[@veronicasunlight]

Wonderful Saturday morning practicing with you. HAve a great day everyone.

[@gingerlandry9399]

I absolutely love your practices, but (tiny but) I feel like 3-legged dog is overused.

[@ZenWithDebby]

Thank you for guiding me through a great start of the day 🙏💖! Loved the guided meditation with the cutie 🐾😍

[@lupianis]

I did this yoga practice this morning and I thought this affirmation was kind of silly in this moment. 1 hour later my little brother tested positive and now I have to cancel my snowboarding trip with my friend. The worst thing is that I miss them so much right now. It hurts but I have to adapt 💜

[@brentelwood8146]

This is such a great practice. I have this saved as one of my favorite 15 minute practices. Feels so good. Thank you!

[@sarar7115]

Thank you for this practice. I just really needed one without Vinyasa today.

[@jenabell6461]

I def feel better after doing this routine. Namaste from Detroit, Michigan.

[@yaszcaiiano4367]

Any advise on how to get pigeon pose correctly? I can't get my front leg to go straight (90 degrees) 🥺

[@neeloferabida6843]

Hi Good morning from India Kassandra. I hav sciatica pain. Is this flow safe for some one with sciatica😊

[@45beauty45]

I feel good stretch. Thank you every morning nice time.

[@Zimuahaha]

This is amazing, and just what I needed! Thank you!

[@lucykelly6083]

010322 nice, 2nd time for both. Thank you. Namaste.

[@jigarkansara100]

So amazing moves n stretches..i think one of the best yoga stretches i did...u r the best!!

[@bekahflemer]

I was having internet issues today and it kept buffering so I got some extra long holds 😆

[@elvirareichmuth9341]

Thank you for great yoga 🧘‍♀️ namaste 🙏 Elvira

[@糖加]

Day 170122🔥wowww I feel so much relax after this stretch!

[@janisgriggs696]

Very helpful. Much relief to my lower back in a short time. Thank you.

[@judyb3363]

#Good Morning from the USA

[@katelynthayer802]

Hi! Do you have any tips on getting into pigeon pose? On both sides my hip was about a foot above my mat🤣

[@korean_foot_traveler8655]

It's easy for me to follow. Thanks. 😀👍👍

[@joanndavenport8580]

Great practice and what fun at the end of meditation practice to see your sweet pup by your side.

[@SchleeSchlee]

i love the chest stretch at the beginning of this one, feels so good!! thank you for sharing Kassandra :)

[@kristineramsay27]

Thank you kassandra hips were tight but feeling free now😘

[@vashtisurya-harrell4637]

Haven't done this since the challenge but just refound it and still love it! ❤

[@vinnypapa6199]

Thanks very much was very good stretching thanks 🙏

[@musicforstudyandrelaxation1343]

Thank you for the video! I could give you music to do this✨💜

[@kimmyayoga]

i feel so nice and stretched! thank you kassandra!

[@arnoudvanschie144]

thx for your lessons i love it greetings v from the netherlands Rotterdam

[@mayweallread4731]

I love the hair!!! you look gorgeouse!

[@janettorres73]

Super Dooper, thank you, Kassandra, and for the affirmation. Hope to practice with you again mañana! 🙏👯‍♀️🧘🏻‍♀️💕🥰

[@ndaalias4426]

Couldn't join earlier today to do yoga and the meditation so I did my practise of yesterday again in the morning. I've won a surprise 3days spiritual event for this weekend and didn't want to miss out on that one, but keeping my word to finish this one also. Only a bit later and do extra in the morning. I loved it AGAIN! Thank you so much for todays classes. Will certainly go to yoga heaven today in my dreams. Felt progress

[@samanthawalker6677]

LOVE this sequence .......so much in 15 mins 😃🙏 Meditation is getting slightly easier as the week progresses...the affirmations really help.

[@aliciafeliciano7985]

Thank you for this yoga. Have tried few of the others, but by far this one I really enjoy, since I have spinal stenosis all down my spine, RA, asthma, sinus desease, erre damage; it’s been hard to find something for all that. This seems to help. God bless you.

[@lucykelly6083]

190122 This was a lovely way to start the day. I was excited to do this morning's sessions, couldn't wait to get on my mat. Not disappointed. Thank you. Namaste.

[@helenbagley989]

I started doing your yoga exercises about 3weeks ago, I love them. It is very easy to follow because you give such detailed instructions. I have Rheumatoid Arthritis and have become limited to the exercises I can do regularly now. This works amazing for me and keeps me mobile and flexible. Thank you Kassandra❤️

[@rosaliekaulitz]

Feels so good! Otherworldly! Thank you for these practices AND affirmation meditations! You're the best 💚

[@vivrelibrement03]

Omgosh I LOOOOVED this one the best so far. Please make more flexibility videos like these. They feel so so good. My dog accompanied me for this one as well she really enjoys seeing your pets pass by 😊💖💖💖🐾

[@amralaa9229]

Loved every part of it

[@sylviewilliams8935]

Happy Friday to All 🧘🏻‍♀️ Thank you for these stretches and meditation Kassandra 🙏🏻 I feel great!🤗

[@tdkgkb6522]

I found that this yin practice is more suitable for my evening class. Very relaxing after busy day at work 😁. Thanks Kassandra

[@מאורמשען]

Im exercising with your videos(and only yours😉) for over a year now. Thank you for that you are wonderful! Also, these weekly challenges are very helpful. I wouls love to see more of them. Good luck

[@lisaclark1997]

Thank you! That was great! God bless you.

[@VanessaMartinez-fn7fn]

Thank you so much for the wonderful morning stretch! Pigeon pose released a much-needed emotional vibration I must have been holding. (That one had me crying) I also wanted to compliment you on the fantastic instruction in all your content. This challenge is awesome, love it!

[@anastasiadoukas9716]

This was the perfect way to start my day after shovelling so much snow yesterday in Brampton. Thank you as always for awesome stretches to get the stiffness out. Namaste 🧘🏼‍♀️🙏🏻♥️

[@heatherthomson1501]

Love this 15 min morning series.. so grateful for these short but powerful practices. Thank you Kassandra xx

[@karenkupinse4220]

I LOVE this challenge. Every day is awesome. Today's video was like a yoga stretch greatest hits video! Thanks!

[@Chronopod]

Happy Friday! This practice feels really good! I'm ready for work :D enjoy your day! I hope it's so beautiful

[@kristineramsay27]

Lovely practice thank you kassandra 😘

[@leahbrand2172]

This flow was perfect for me because im always looking for a shorter flexibility flow. Thanks Kassandra!

[@Healingwithin100]

Thank you Kassandra this has been so perfect for me. Looking forward to tomorrow's practice. Blessings, Kat.

[@Kolily103]

This was great with excellent cues, especially with the upper back stretch variation. Thank you!

[@christinalombardo3574]

This is the first time I’ve done this routine. You do such a phenomenal job of explaining everything I did most of this with my eyes closed. I was able to relax and be fully engaged on the mat. You are one of my favorite teachers online!

[@shivee1000]

These are my favourite stretches of yoga for the mornings. The 🧘‍♀️ meditation was beautiful 🙏.

[@veegee677]

Thank you for this! It was perfect for this morning as I was aching from yesterdays workout! Amazing!!

[@dudablack2426]

Love it Kassandra! Thanks for the class ❤❤❤

[@susanaam1408]

This was exactly what I needed today. The affirmation was very timely with what I’m facing. Thank you!

[@vrindavishwanathan6019]

Hello Kassandra..I really enjoy your yoga routine. Really good start for the day.. 🤗 thank u 🙏🏽

[@Dodger601]

This is great, I loved the sequence of poses and a few new variations for me which I've not come across in 20 years of yoga, thank you! 🙏🏽

[@lapetitmimi1079]

Thank you for a gorgeous practice. Xx

[@Dodger601]

I keep coming back to this, I love it and I'm so grateful I found you and I'm branching out from my usual yoga 🙏🏽🌸

[@Sisa61]

I have done this flow many times . There is something deeply soothing about this one. It would be great to do this one as a que only flow. ❤

[@monicagonzalez3490]

Saving this one to favorites. Wonderful stretch in just 15 min! Thank you Kassandra!

[@teresamohedas6639]

I have been working with you for two years. I love your classes and I recommend them to everyone. Thanks so much.

[@jessicacook3203]

Hi Kassandra! Love this series. I've been using them as motivation to wake up on time, and they have done the trick for week 1!

[@ekkehartmundana9492]

Wonderful stretch - thank you so much!

[@valentinadumi8172]

Great stretch ❤

[@arianajoy1090]

I am practicing this video today. 💫💞

[@avxd7]

does anyone else’s leg always fall asleep during pigeon pose

[@Nana-chan-gg4rb]

Mine did tto, but only on one sie. I think the Problem is, that the feet should be more like a 45 degree. One the side where I could have my feet that way, it did not fall asleep.

[@hannahd208]

Thanks! I feel so much better than before :)