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 :)
MORE 10 MINUTE MORNING YOGA: • 10 min Morning Yoga Fu...
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

[@bethcrespan672]

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

[@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!

[@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

[@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! ❤️

[@darylodhner3489]

Kassandra is an excellent yoga leader.

[@snehachandak24]

A short mobility focused flow would be amazing!

[@marvindpj]

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

[@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

[@marieball2695]

Thank you every morning!🥰

[@tordown9808]

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

[@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.

[@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

[@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!

[@sautrah]

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

[@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!

[@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]

+

[@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!

[@heidimc6249]

These 15 minute Sun Salutations are my favorite!

[@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!

[@joyreynolds5877]

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

[@amethystap5053]

I'm back again this morning. This such a great morning practice 🌅

[@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.

[@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.

[@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-gc1nb]

Hi

[@junepirret8052]

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

[@iheartseattle]

Love this First ever sun salutation feel so loose and energized thankful 🙏🏾

[@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. 🤗

[@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.

[@starseekers1214]

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

[@sautrah]

I come back to this sun salutations video again and again ✨✨

[@helenalarken7876]

This is such a wonderful way to start the morning! Thanks! I would love a slightly longer sun salutation video, too. I know you have an hour-long one, also, but 30-35 minutes would be a great addition.

[@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

[@marieball2695]

Never miss a morning 😍

[@evieelderkin8346]

I was not sure which practice to do this morning - I am so glad I chose the sun salutations - my heart rate is up, my energy vibe is positive and I am now ready for the day. ☀️✨🙏☮️

[@sharonrayneryoga]

Thank for this short yoga flow. 🙏 😊

[@nenylei1422]

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

[@lisaelammanger3856]

Thank you Kassandra. I’ve been so stressed out and stuck with work and personal stresses. Doing this 15 minute sun salutations really turned things around for me. Your warmth, generosity and kindness come through each one of your videos. I am so grateful for your yoga teaching.

[@stephanieyogamama6524]

Such a great way to start the day! Thank you!

[@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!

[@sallyreum2109]

I love your short videos 10-15 mins really gets my day started. Perfect for moms. 💗Thank you. 🙏🏼🧘🏻‍♀️

[@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.

[@cheaperbetterlocal4824]

Thank you for this! Your flow has saved me! After recovering from surgery & returning to work, I do it on my breaks! 😃🙏

[@yogawithkassandra]

Rise and shine! I've got a new short flow all about Sun Salutations *Click below for some goodies 👇* 📸 Instagram: bit.ly/ywkinsta 🌺 FREE 7 Day Yin Yoga Immersion 🌺 bit.ly/yinimmersion 😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ bit.ly/yinytt 🙏🏻 Join my YWK Student Community on Facebook! bit.ly/ywkfbgroup

[@majajanlahoreton]

Love it been looking for something like this

[@unoblanco1]

Thanks!! This really pumped up my heart. Short but great. Would love more videos like these.

[@MakeAdragonFly]

Perfect for a consistent morning practice in a busy life! Thank you. Packs a lot in but that is ideal. 💎💚

[@xtamhor]

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

[@michaelhoneywill1971]

Hi. I'm loving the short 10 min sessions. gets the body ready for the day ahead. Thank you.

[@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 😊

[@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. ❤️

[@thiliniw]

I have been doing this in the mornings outdoors mostly (with the sunrise) for months. It has helped me in numerous ways. Thanks so much for sharing this. With kindness ⚘.

[@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! 😊

[@KarenKarabell]

Thank you! That was wonderful. So grateful to discover your channel.

[@Lupinesence]

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

[@allieshaw2531]

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

[@hikinghannah6885]

Wow I’ve literally been watching yoga videos for years and this one is probably my favourite! Because of the way that she is coaching through the breathing. I love how she doesn’t just remind us a couple of times to watch our breathing.

[@daflovejmf]

You're my favorite yoga instructor! Thanks for being a part of my day 🥰

[@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

[@lindatrimble6610]

Loved this, I can feel my heart beating faster. Great start to the morning, thank you Kassandra, Namaste ❤️

[@gladysrolon9439]

Thank you🙌 Namaste🙏

[@simonejodie4475]

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

[@kourteasterling2815]

thank you so much for this! please do more morning yoga videos that are short like this! thank you! namaste

[@savvysaucesupreme]

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

[@TranquilityH]

Thanks my first Yoga online class. Peace/Salam.

[@nevaelefteri5216]

Ok, this one was intensive! 😁 Thank you, Kassandra 🙏

[@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 😀

[@aniko7828]

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

[@JosefStruber]

Would love to have more classes like that one, about 15-20min would be great :)

[@rociocabrerasalazar6617]

I love your mornings salutations. I do them every day. Thank you

[@princessk5541]

Absolutely love this flow..was very much of a workout in a short time but was worth it as I wake up early in the morning. I’m new to the channel and it was absolutely a godsend. Thank you ❤️

[@monique3682]

Perfect!! Thank you for this morning video. I really enjoyed. Grateful. Namaste

[@jessicayu550]

Thank you for this morning yoga flow! My word was "open".

[@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.

[@graciec2643]

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

[@yogawithkassandra]

Thanks Gracie!

[@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!

[@carlottameomartini7092]

Amazing flow! Woke up anxious ( no reason haha) and now it is all gone. Feeling strong and happy again! YES I would like more 15 min flow of this kind or maybe flow for hips and shoulders! Thankyou very much from Amsterdam

[@twrivalis]

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

[@anaisalmonte4731]

Thank u for this quick practice.... i feel the energy running throw my body and it feels awesome, thank you so much! 🙏🏼

[@glynisreeves8991]

I really love this flow and practice it every morning. I have one question, I get a bit lost with my breathing when going from forward fold to chaturanga to upward dog to downward dog. I'm not sure when to breathe in and then when to breathe out. X

[@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!

[@afterlyfesun5373]

Im really thankful for the practice of hatha yoga. It has brought me inner peace and control. The space Thats created by the practice of yoga can be filled with whatever you choose and beware of what you dont choose also. I’ve noticed that yoga opens up many channels in the body and one must protect there energy even more after energy blocks are worked out.

[@foreveryoung2909]

I like to do 10 mins morning yoga first then this video. A great way to start the day!

[@AuraAzarcon]

thanks for this!! :)

[@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

[@FunAJL17]

Hey, thank you, I'm just starting out my yoga journey, and really appreciated this intro to sun salutation, thank you. I am noticing where years and years of acrobatics and bicycling have both made strong yet also tight. Cheers to learning how to relax, enjoy, and breathe! Namaste!

[@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!

[@stephenwright4720]

This was my first ever yoga attempt. Thank you for sharing!! Ps- I feel like I went through a spin cycle :)

[@dianayerkess]

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

[@carolyngrant2341]

Love this! Do it most mornings and really helps boost my energy. Other15 minute high energy fast flows would be brilliant! X

[@barboraskokankova8777]

Just want to say HUGE THANK YOU! It has been almost year and half I have been doing this short practise. It became a part of me and brought me back to my yoga practise! I can not start my morning with any other practise but this one!🌈😘🙏🏼🧘🏼‍♀️Namaste!

[@danielfernandoholguincasti2562]

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

[@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.

[@roopebill7750]

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

[@shamnanshyurack]

Namaste, Kassandra 💜 Thanks for your help 💜💜💜

[@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.

[@katierathmell1306]

Personally i found it too fast. Yoga is meant to be relaxing yet i felt rushed through every pose

[@user-kh4em2yy5q]

agree! I even played video in slower mode and it still was too fast.

[@SugarCelebi]

Not all yoga is meant to be relaxing! Flows like this are meant to move quicker through poses with your breath, and the purpose of this one is to get your body warm and your heart rate up a bit :)

[@babblebubble5467]

Same, I woke up early in the morning and wanted to flow along with this video but I personally found it really hard to keep up so I just did the movements real slowly 😂. I'll probably save this for night time before I go to bed 🛌✨

[@KittyNyce]

I do mine at night so my poses are way slower than things for relaxation and strengthening.

[@SurrealSurreal]

same here

[@xtamhor]

This was the very first Kassandra practice I wayched .. and after all these years. still my favourite when I want something strong and active!.. so dinamic and straight to the point.. well done

[@agarwaljyoti83]

This is my favorite morning routine. Short and crisp! Can you please do a video for 20 mins,40 mins sun salutation too? It will help to choose depending on time.

[@anastasiadoukas9716]

Love to come back to these Sun Salutations. Great way to get everything moving. Namaste Kassandra 🧘🏼‍♀️