15 min Morning Sun Salutations Yoga Flow - Yoga with Kassandra

Salute the sun with this intermediate energizing 15 minute morning yoga flow!
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Hey yogis, I've got another quick yoga class for you that's wonderful to do first thing in the morning or before a workout. Sun salutations are a wonderful practice to elevate your heart rate while strengthening and stretching your entire body.
We'll begin with a quick warmup and then move to some half sun salutations followed by a few rounds of Sun Salutation A and then Sun Salutation B. We'll wind down with a standing forward fold, malasana and a seated twist before closing with a short meditation.
Modify and take breaks if you need to! It can take a while to build strength in this type of movement but practicing it regularly will help you start your day on the right foot.
This is a fast paced practice ideal for intermediate students! Sun salutations are meant to be practiced in one breath per movement to elevate the heart rate. If you prefer slower flows, check out other videos on my channel :)
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This class was filmed at Elevate Yoga, where I teach in Ottawa xx
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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 #sunsalutation #15minyoga

[@yogawithkassandra]

🙏✨ MORE 10 MINUTE MORNING YOGA: kzbin.info/www/bejne/aqGunaxof9Sdg9k

[@alyssamcleod9552]

Yoga with Kassandra absolutely love this yoga flow!!🌞❤️🧘🏽‍♀️ love and light to you!!

[@MrSolonyc]

Really enjoyed that. Thank you.

[@kellbooby265]

I need to know how Surya Namaskar change its name to sun salutation And did u know that its name is Surya Namaskar asana.....becz I didn't here this from ur viedo....before u make viedo research the topic first....I see some wrong moves ..........knees must be straight.....and even many more wrong moves....so please research before u spread information....so that u can't spreed wrong information

[@shayaksanyal7143]

O

[@shayaksanyal7143]

99

[@xtamhor]

I love this practice!! Does wonders for both body and mind!

[@kimestell2536]

This was the perfect combo: Hard enough to break a sweat and raise the heart rate, but short enough that I didn't quit. Thank you!

[@bethcrespan672]

Still my favorite 15 minute sequence after 2 years of doing yoga with kassandra

[@shonelmer7494]

Same

[@natashajerneva187]

By far my favourite sun salutation routine online, I’ve been doing it for a couple of years now and still love starting my day with it. Thank you so much, you’re a great teacher ❤

[@ErinSharoni]

This is my favorite morning flow!! It’s the only thing that has ever helped me stick with a daily yoga practice. You are wonderful, Kassandra - thank you! ❤️🌷

[@jenbodhi1133]

Same

[@staceyyoung7891]

same.

[@funkdubayous]

i agree. i like to start out with yin for about 1-1.5 hours and finish with the sun salutation practice. been doing this routine every morning for the past 8 months. feels so good. probably my favorite part of the day! Kass is the best teacher on youtube

[@daniellef1755]

same!!+

[@elizabethmakua-travis4009]

The sun worship sustains you throughout the day. This is why we do this in the morning

[@lacymccluer2975]

The perfect way to start my day. Love to do this while the sun is coming up over the lake where I live. Thank you & Namaste.

[@harishwarreddy6244]

Thank you very much madam.

[@katiekatecat]

For those of you who are struggling with the speed of sun salutations not just here but on most videos, I suggest watching the video through first to get an idea of the poses and then watch it again as you practice along with her

[@thorn.charmer]

I played this video at full speed and it hurt my wrists and shoulders. So now I play it at .75x speed and find that's perfect because there's just enough time to focus on getting the movements right. She's got a good verbal walkthrough but broken people like me need it slow.

[@TheSensitiveFoodieKitchen]

Rose Verna I didn’t know you could do that, thank you! Will do that next time

[@TNJX]

I find that Yoga teachers tend to rush through movements that should be held a while, so they can fit more into the class. Holding a pose and breathing deeply for a while until the body accepts and relaxes into the pose is important I think.

[@Copinezigzag]

​@@TNJX Sure, but you should try hatha yoga if you want to pose into asanas. With vinyasa this is flow that matters and we do sun salutations precisely to warm up before making longer and more instrospective asanas..

[@enknot]

I just played it back at .5... it's got a really son of sam vibe at that speed so you do EXACTLY what it says or your soul will get vassina'd

[@snehachandak24]

A short mobility focused flow would be amazing!

[@keltoumreddani7682]

Lovely video, I like the instructions on the breathing.

[@kellyshort214]

So that was my first yoga in over ten years thank God ❤❤

[@n_phaneuf]

Still loving this video years later. Days I feel like I can’t get on my mat, I tell myself to just do this 15 minutes. It helps me keep my practice going! Thank you.

[@readthedwelling]

Same

[@darylodhner3489]

Kassandra is an excellent yoga leader.

[@gillwhiteman7248]

Perfect! I appreciated the steady build up to the full sun salutations. More 10 and 15 minute flows - yes please. I am a very stiff person, so small and manageable is good and means that I practice little and often.

[@saralahne]

Thank you and please more short morning videos! :)

[@lindanovenski9900]

Just what I was looking for, and at the right pace for me. I’m a healthy 78 year old who did yoga for years, years ago. So good to reconnect. Thank you, Kassandra.

[@marvindpj]

You have no idea how helpful this is in these hard, strange, times! Thank you so much!

[@jillianbernas5127]

I’ve been doing this routine every morning along with eating more and healthier. It’s only been two months and I already see and feel big results. Thank you so much, your sun salutations is my favourite! ❤️

[@marieball2695]

Thank you every morning!🥰

[@illuminatedsinger]

My wife and I watch this video every day for over a year. It is integral in my sadhana.

[@illuminatedsinger]

Still

[@jillmaertz]

This is my absolute go-to in the mornings when I don't have much time but I need to get my heart rate up and get a full stretch! I've been doing this routine for years and never outgrow it! Love the fast pace! Thank you Kassandra!

[@astralsaltshaker4387]

Someone recommended that I add Sun salutations to my routine as a means of alleviating depression. Here I am 6:56am before my 8am class and it's hard to feel sad with your heart pumping and panting! Will definitely be adding these to a morning/evening yoga routine. Love your pace and ability to explain while doing so! Thank you very much!

[@tordown9808]

After a year of doing your 10 and 15 minute yoga sessions, this is one of my favourites. Very grateful to you.

[@sophiecorreia1433]

Thank you Kassandra for this wonderfull class I would love to see longer versions of this sun salutation flow. Namaste

[@nikkifonzari5460]

I would love that too ... great class

[@Tedwardlover]

That would be awesome if we got a longer version of this!!!!

[@fionahayes547]

I would love a longer version of this.

[@underwoodunderwood8988]

Why? This is good enough. Always sun for shorter videos on my opinion.

[@MsBalthazar001]

I really love this! This is my daily morning routine for this month 😊

[@Tiagoconversas]

Thank you! 🙏

[@leeslp]

I love this. It's short enough that I can do it even when I'm short on time and motivation. It moves quickly so it requires me to pay attention throughout even though I may start out a little distracted. It's strong enough that I get nice deep pressure into my muscles and joints which helps calm my nervous system. Great way to start the day. Would love more of these. Would also love some morning wake up ones that include balances. I understand they'd have to be a bit longer. Thank you. Namaste.

[@Seashelldub]

I agree! I planned on going to the gym or to a yoga class this morning, but I couldn't muster up the motivation. I did this instead and I feel great. Sometimes it's just easier to talk yourself into doing this 14 minute practice.

[@sbkarweit]

I love your short classes, especially the ones where my heart and breathing rate increase (especially right now when I am stuck inside much of the time). I would love to see some 10, 15 or 20 minute classes with focus on sun salutations and breathing. Thanks so much for all your work bringing yoga into our lives!

[@unconnected]

Yes please

[@amanatee27]

+

[@junepirret8052]

Enjoyed it yes was a faster flow but got my heart rate up which is what I wanted ! Namaste 🙏

[@nicandromartinezsotelo3300]

Felt winded but so needed this. Will see you tomorrow for the next 2 weeks

[@baranjerdi483]

Your calming voice and your online classes is that thing alongside my cup of coffee is what makes me excited in the morning. thank you for sharing these video with us for free. Just wanted to let you know you became a big part of my morning routine xx

[@jancraddoc8255]

I love that you are doing more short practices. Helps me get my day started and also fit more in through out the day!

[@lisaelammanger3856]

Thank you so much for this wonderful 15 minute practice. I’ve been overwhelmed with personal and work stress lately and feeling so frustrated. Doing this morning practice gave me hope and made me feel calm. I so appreciate your warmth and generosity and kindness in your teaching. Thank you so much Kassandra!

[@TheDraconicBard]

I decided to take up yoga again, 6 or so years after taking (and loving) one yoga class and college. Most sun salutations I found while searching was a single round, so thank you for this set!! It was the perfect duration for a returning newbie :)

[@aprildavidson7649]

I've been doing your videos every day for 47 days now and I've enjoyed ALL of them but this is the first one to get me to comment. I'm on a trip and doing yoga in my hotel room. This is a PERFECT morning flow. I feel so ready for my day. Thank you!

[@nur-tazrahman3566]

Hi Kassandra! Thank-you for an excellent class. I'd love a 10-15min sequence for before sleep. Some others I'd love to follow are short sequences for afternoon (to do during work breaks) and evening! Love ♥️

[@caryntabby]

Work break where you don't have to go down on a mat

[@Dtv-india-d7]

Hi

[@sautrah]

This is my favorite morning wake up yoga routine ☀️🙏🏽💫

[@joyreynolds5877]

I do your sun salutations every morning, thank you Kassandra for being here each day. 🙏

[@randiross714]

Thank you 🙏 This 15min Sun Salutation was the perfect way to start my morning

[@Bahkelsah]

This one was ok! I was excited about it. Went alittle fast, was just trying to keep up with my breath and falling behind

[@apocalypsebakery9383]

It’s okay, me too! We’ll get there! It helps me to modify sun salutation B-plank and warrior 1 on my knees until i build up...

[@catherineroth4768]

I was the same. The more you get to know the movements, the more you will flow! Use your core and keep being awesome! Way to be!

[@MacYarr]

I found this one six months ago and have done it 20-30 times. Now I can follow the movements without having to watch, and my breath is pretty much in time with the guidance. I mention this because I find it's really just right for a frequent practice to start the day, so I would encourage you to keep on 😀

[@yen23]

Love this! For those who think this is fast, it really isn't. Once you're used to the sequence, you really just flow with it. Great way to get the heart pumped up!

[@cameronramsey1416]

There is nothing strenuous about this at all. The movements are simply WAY too fast to align them with your breathing

[@daniellecarson470]

This was the perfect length to add into my morning routine and I love how you eased into the sun salutations with the warm ups 👌 I feel great and ready to start a balance and flexibility yoga sequence now. Thank you! 😊

[@michellebreitzka]

I’ve been doing your morning Sun Salutation video for two years now, thank you! ❤

[@aliciaspinelli9381]

this video is fantastic. I am a yogi/runner who caught COVID and became very ill, with damage to my heart and lungs. I spent many months in bed, and lost so much muscle and practically all endurance for exercise. I'm slowly reintroducing yoga and walking (can't run yet) to my routine. It has been painful and frustrating, but flows like this that are light and encouraging give me hope. Thank you so much for this video.

[@sharonrayneryoga]

Thank for this short yoga flow. 🙏 😊

[@allieshaw2531]

I didn’t know you were Canadian 🇨🇦, yay! Love the short flow, thank you!

[@SaHa-sc2tp]

Hi, This is one of the better videos I have seen particularly for those beginning or coming back to Yoga after some time. You have clear instructions with the reminder of when to breathe in/out. Very helpful. I shall br doing this on a daily basis (famous last words!). Thanks for the video

[@JJuicebox07]

I’ve been doin sun salutation every morning since I’ve found this video every morning at 7:30 and it honestly help me get through a really really dark past couple of months but thank you for helping me get through my days Kassandra 🙇🏽

[@kennethmontoya6731]

Thanks Kassandra this is very energetic and therapeutic to get to body going this is a great work out in the morning see you tomorrow morning have a wonderful day thumbs up

[@savvysaucesupreme]

I loved it! thank you! I would love to see some short chakra yoga flows!

[@morganelusseau3012]

Thank you for this video, it's the 1st time I can feel amazing after a sun salutation, your way of explaining and guiding through is just perfect and relaxing. I loved it!

[@nenylei1422]

Love this quick straight forward session!! Thank you Kassandra 🙏🙏😍😍

[@mindshaperslp]

This has been the perfect way to ease back into exercise after not being well this past year and has already helped my back feel better after 3 sessions! Thank you!

[@peterkovic2241]

Loved this. I’d love more short flows. Stuff to do first thing in the morning or during a break at my office job sound great.

[@perfectlyhopeless]

I've started using this video every morning when I wake up and I feel so good, getting that movement in just makes me body and mind so happy. Thank you for making it available 😊

[@Lupinesence]

This was incredibly helpful and was such a good session to do in the early mornings! 😊

[@lenaessentialswellness]

My go-to short flow these days! Had to struggle at certain transitions especially chaturanga to upward dog but I’ll get there! 💪🏻 Light & love Kassandra 💖 How about a short yin please!

[@graciec2643]

Thank you for this quick practice, they're great for midday breaks or a quick start to the day.

[@yogawithkassandra]

Thanks Gracie!

[@heidimc6249]

These 15 minute Sun Salutations are my favorite!

[@eddiecoyote1]

Thank you for this. I'm deployed in a combat zone and currently wearing combat boots and have a pistol strapped to my thigh. My space is a dirty floor, no yoga mat, I had to download this video as internet is spotty. I'm trying. I'm also 48 and have tendenitis in my left knee, and I'm as flexible as a rock. HA! I couldn't keep up! But I'll keep at it and hope to get better over time and to bring some stillness within. I've watched the video through, and know what's coming, but i'm just rickety. HA! Anyway, thanks for the video.

[@melindalewis9532]

You inspire a creaky old lady, Eddie.

[@grayovercast]

Thank you for your service. Stay safe!

[@elephantsong7782]

being one who feels like arock sometimes,ill advise u to just keep doing them everyday..and sometimes even a few times a day when youre bored..it grows on you when you realise your mobility improving..all the best

[@silverlining1973]

Thank you for your service! I giggled through part of the class. There was a move I hadn’t heard of before. My attempts to follow along were amusing to me lol

[@jeaninewright5402]

Thanks for changing my life. I am addicted to yoga. I would love some more 10 min morning yoga as I do yoga every morning as soon as I wake up and I have done all your morning yoga videos. I did the sun salutation this morning I loved it, it really made me feel energetic and relaxed for the day. 🤗

[@susanjames1901]

Thank you so much Kassandra. I was keen to learn the sun salutation and you made it so clear. I think like other people here I will be using this video for a long time.

[@emiliesouza4993]

Thanks!

[@starseekers1214]

5:16 - Sun Salutation A 7:30 - Sun Salutation B 10:29 - cool down

[@OreoundNomNom]

BRO While I was doing this i thought "wow, this woke me up!". I did this 2 days again and my abs are still so sore omg i didnt know i was so weak hahaha

[@aniko7828]

I can do this at 75% speed. If it is too fast for you, try slower video speed 😊

[@culturedego8915]

Omd such an awesome tip! Thanks for that! 🙏🏾🙏🏾

[@weinsniklas]

It was a bit too accelerated for me too 😅 even if the point is to get the heart rate up

[@eileentynes5624]

Thank you so much. I love your class. I am a senior and this is excellent for me. Be safe and thank you again for doing this.

[@lizs9466]

Thank you, Kassandra. Your video helps me wake up in the morning and get into a positive mindset.

[@allythomas4677]

I had to pause it a couple times to keep up with you. You're two moves ahead moving quickly

[@masskonfuzion]

This! I came to say exactly this. This is a great morning sequence to warm up my muscles and get loose and ready for the day, but I had to rewind a few times because the transitions were too fast for me.

[@myrlenecelestin392]

I agree! This one is a bit too fast in the transitions. Thanks Kassandra for your help❤ your contribution to help us all with your videos.

[@juliaoliver7809]

I used to change the playback speed for this reason! KZbin cogwheel ✨

[@Deconstructionist]

I felt the same way at first, but the more you practice the better you will get.

[@janellerandazza6790]

@@juliaoliver7809 Yes! go to the cog wheel in the playback area and make the playback speed slower until you learn the moves!

[@dianayerkess]

Found it a bit fast but guess that will come with practice I guess

[@danielfernandoholguincasti2562]

I did it the first time and I started to cry when I finished not for pain, just my body talking

[@camillalenitahallden9717]

Loved this🙏 in Swedish we have an expression "lagom" It roughly translate to "just right". Thank you so much❤

[@marteewalker1062]

Really loved this. But as a beginner it was way to fast

[@carolinalaffranconi9861]

agreed!

[@alamaria89]

i also had to do it three times before i was able to hold up with her speed, but now i am and i feel so energetic after this short flow! :D i just love it!

[@MagaGoddess]

I"m intermediate and it was also a bit fast for me :)

[@MrJackalicious]

Yep totally agree. Also very little info about how the body should feel in each pose

[@themysteriouscow]

change the video speed to 0.75. (bottom right corner of the video screen). i find that this is about the right speed for me.

[@yahia-jayelmozee4734]

you were moving through the steps too fast, I couldnt focus on each pose before rushing to the one after

[@deniseskinner7773]

It's only 15 minutes, so it's going to be. Find a sun salutations that goes slower until you get to know yoga poses.

[@daisyys1782]

i found the flow at the beginning really nice but towards the end, it was just waaay too sped up..

[@yogawithkassandra]

It's meant to be fast! It's an intermediate practice great for cardio, sun salutations are usually practiced at one breath per movement. It's not everyone's thing though which I totally understand, I've got lots of slower flows on my channel :)

[@mariethornton3123]

@@daisyys1782 Slow down your video play it at half speed and you won't miss out on this great little class.

[@ascendlife-reachyourgoalsa5703]

Thanks!

[@ShellyNyqvist-zr7wy]

Needed a short dynamic flow this morning and found this in your playlist… more of these short dynamics please!

[@catherinefriederich]

Thank you Kassandra! Many benefits including calming the nerves.

[@suebaribass]

I love this video, and love your channel! I just noticed the $ option, hooray! Thank you, Kassandra!

[@elliottdavis9742]

Thanks!

[@pamelamurray5896]

I love Sun Salutations and I do implement them in every practice. Thanks to Kassandra I have accomplished so much with her being my Yoga Teacher and mentor. I have achieved my 500HR certification and Yin20HR.

[@pjcook01]

I had drifted away from my practice two years ago. Today was my new beginning. Thank you !

[@simonejodie4475]

I start my day with sun salutation at sunrise EVERY DAY ... it makes a HUGE difference. THANK YOU THANK YOU THANK YOU

[@twrivalis]

That was great! At 0.75x, it was the perfect speed for me to keep up as a beginner. Thanks so much!👍

[@AnnieL001]

I used t go to yoga classes but since covid-19 I work from home and I only exercise either outside when going for walks or at home. Recently I decided to go back into yoga and started practicing on weekdays. I found your sun salutation routine and straight away it became my mid day yoga routine before lunch. Feel great afterwards and it is just the right routine to go back into practicing again and if I have time I do a bit of extra. I do sometimes miss my yoga classes of course but feel that they are very expensive especially with inflation so this is definitely a good fit for me and at the same time I am getting me more flexible and energised and afterwards I’m ready to get back to my laptop. Thanks you so much and can’t wait to start trying out the other routines. ❤️

[@missvrinda]

Very good quick flow. I've been watching daily for two weeks, very nice Surya Namaskar. Just right for me, a busy single mom of a toddler who is building her morning sadhana.

[@crystalortiz5274]

Loved this flow in the morning! I've been practicing yoga for 2 years and I am still practicing sun salutations. I worked up a sweat which is exactly what I needed!

[@Knottyparadisebaby]

Thank you so much. I absolutely love these short Sun salutation that you provide here. Namaste.

[@jandrevanderwesthuizen3478]

This was great thank you! I'm a chiropractor and yoga lover.... yoga surely is one of the great practices of this world.

[@Dipalleart111]

Love Love Love... You are so perfect. Yes, a short flow on build core strength and a 5 minuter for just before bed to connect back to the body and deeply relax into sleep. Many hugs K

[@amandamorris7279]

This is my second time trying sun salutations. The second time is easier to get my breath to follow with the poses. Will be doing this lesson more. Thank you.

[@sharadambanr5736]

This was so energizing, I absolutely loved it , thank u so much , because of u , I started loving yoga . You are the best teacher .

[@funkdubayous]

this video and the 90 min yin yoga video are my two favorites. i feel like i get everything i need from those two videos, minus the strength workout.

[@srjmhnt94]

I have seen most of your videos. Saw this one 3yrs after it came out. Damn what a blast of energy in 12 mins. Thankyou our Guru. 🙏

[@christianeverall2429]

Kassandra this is the best flow!!! Still using it years later for first thing am yoga. 🥰

[@ZawadiSeas]

Absolutely loved this quick energetic yoga session! Will be practicing this again for sure. Asante Sana Kassandra... 💜🙏🏾💜

[@sarapoldrugovacdarst]

Wow! I usually do Yin yoga, and slower morning/evening yoga, but this was so different. I was surprised that I kept up without a problem. Great way to start my day. Thank you Kassandra. Namaste.

[@marianaviteritte6806]

I keep coming back to this flow! This is definitely the best and I love it! Thanks Kassandra ❤

[@mrfsealah]

Well, that got the ol' ticker going! I normally skip sun salutations because I just don't "flow" all that well, but I decided to try this and I managed to keep up pretty well. For me, the short practices (15 minutes or shorter) really make a big difference because I can stick with them every day. Thank you!

[@roopebill7750]

Just the right length for getting back into doing Venesa flow. Thanks, Bill

[@applzayo477]

After doing yin yoga with Kassandra for a few months to help relieve some lower back pain, I thought I would pick it up and do some sun salutations. This flow aggravated my back pain so very much. I felt like I was running through the poses and hardly held warrior 1. I was not ready to pick up the pace, especially this fast. I will be cuddling my heat pad today

[@agi_love]

Kassandra ❤ thankyou! I feel absolutely good and in my body after that flow ❤