30 min Beginner Yoga - Gentle Stretch & Flow Yoga

Join me in this 30 minute full body yoga flow suitable for all experience levels.
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Hi everyone, thank you for joining me on the mat today! I'm going to take you through this beginner friendly 30 minute full body yoga flow. This is great for those who are new to yoga, students who want to move a bit slower or anyone who wants an effective yet gentle practice. We will have a mix of reclined, seated and standing yoga poses that will help with balance, strength and flexibility.
I'm not using any props in this class so all you need is your mat. However, if you have some blocks at home you can keep them close by and use them to make poses more accessible. Remember to stay connected with your breath and keep the focus inwards. Take breaks when you need them and honor your body.
Enjoy this 30 minute beginner yoga class!
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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. #30minyoga #beginneryoga #yogawithkassandra

[@jennifertrue3438]

Sometimes, beginner practices are the best practices because irs nothing fancy, just yoga.

[@jennifermary2350]

Yes that was a wonderful lesson & just what I needed with low back pain - some great twists & stretches-thank you Kassandra 🙏 back definitely feeling better😊👍

[@nextfutureplan]

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[@cynthiadavidson8658]

100% no matter how advanced you are, this was fantastic!!!

[@ahmad-tijaniagbaje2249]

yes! they really remind you of the heart of things. how simple mindful movement can be.

[@johnwalker1500]

Kassandra, I am almost 70, still extremely active, skier (backcountry and downhill), mountain and road biker, fisherman, and golfing. I recently started to have major issues with knees and hips. A buddy of mine recommended your beginner course and I am so happy I found you. I had not been stretching before any of the activities, which I know was a huge mistake. In the short time I have been doing yoga with your courses, the pain in my hips and knees are slowly fading away. Thank you!

[@nextfutureplan]

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[@genuinelyg0ne]

i'm impressed beyond words. you're doing an amazing job, keep going!

[@SusanPrevost]

That was a nice, chilled class for me and my husband- both in our 70’s🧘🏻‍♀️❤️

[@nextfutureplan]

yoga class 30 minutes

[@nextfutureplan]

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[@adeleish]

Hey Kassandra, thank you so much! I was wondering if we could request a stretch for lower back pain, as I've gone through all of your videos for lower back/hips stretch already. If you feel like it, I would really love to see a new video for sciatica pain or something similar! Hope you have a lovely day and week ahead :)

[@tarahtatum8376]

Yes please if you have any videos on lower back pain

[@tarahtatum8376]

Thanks so much

[@yogawithkassandra]

I'll add it to my list!

[@tamaramaclean]

Yes!! This would be wonderful! Thank you @yogawithkassandra 🙏

[@adeleish]

@@yogawithkassandra thank you so much, you're my absolute favourite, never did i think that i'd be waking up and doing yoga every single day, but you helped me achieve that :)

[@veronicasunlight]

Perfect way to wake your self up in the morning. Thank you.

[@carolynnspencer2171]

Kassandra, I've been practicing yoga for decades, literally, and for many years with you. However, this class felt exactly right for today. Thank you!!!

[@ryanmonhot]

It really is nice to do a beginner class no matter how advanced you are.

[@barnicoleyoga]

Not a beginner, but still loved this class! It was a great full body practice for anyone and everyone 🥰

[@kathyholder8156]

Agree! It was nice to go back to some basics, nice and slow, great cues, and a reminder that you need to give yourself permission to modify where needed.

[@nicoleraevalencia]

Same and agree 🧘‍♀😊

[@nextfutureplan]

yoga class 30 minutes

[@nextfutureplan]

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[@nextfutureplan]

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[@54Revmom]

I find your classes so helpful, as a 69 year old beginner. The stretching and balance helps me immensely.

[@kellistellmon8708]

I'm 65 and decided to take up yoga because I wake up in the mornings so stiff and sore . This has been the best thing ever! Love this so so much. Thank you!!

[@kellistellmon8708]

Love this! I'm 65 years old with autoimmune arthritis, which means I am very stiff and sore in the mornings. This has helped tremendously!

[@14iceland]

15 years of practicing and previously taught for many years in Asia-but a good beginner class with well structured cues never gets old. Thank you for reminding me about “beginner’s mind “ !

[@roamer1588]

Hi from the UK Male of a certain age ...enjoying your beginner classes....I WILL progress 🇬🇧👍👍

[@user-bp3gz3fm2z]

Thanks Kassandra. I am in my mid 50s and have osteoporosis. Your beginner classes are perfect to remind me to focus on the poses and techniques. Love that I can do your yoga every day to help my body😊

[@jodiweinstein5683]

I can't wait to do this tomorrow! I consider myself an intermediate to advanced practitioner, but I still love your beginner classes because they help me focus on my alignment and transitions. Have a great week!

[@nextfutureplan]

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[@lagoca89]

Gracias Kassandra, tus clases son lo mejor para arrancar bien el día! Saludos desde Paraguay 😊

[@Bobby.Ducharme]

Thought it was a bit too beginner at the beginning but it picked up. Loved doing it. Made me feel I’d love a 30 minutes class with minimal cues and chanti music. ❤

[@jessicalipnack]

Excellent class, as always. I’ve been doing yoga since I was 22, now 77. I’m working on balance as it’s been off for a few months. I’d appreciate a pointer toward a balancing class. You’re a super teacher and I very much appreciate your generosity in providing all these (1K!) free classes. I’ve been doing your classes for the past three months and loving them.

[@integrativehypnotherapy2765]

great class even if you aren’t a beginner! ❤

[@nextfutureplan]

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[@Artspeaketh]

Have missed my practices with you but hey I am back! So grateful!

[@colettelefebvre4104]

Beautiful flow Kassandra, thank you again for everything you do for the yoga community. It is much appreciated 🧘‍♀️🙏💕

[@nextfutureplan]

yoga class 30 minutes

[@nextfutureplan]

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[@christiesternbach-feist9688]

Tried to imagine if I was blind doing this, and I love the way you describe each movement. Have you considered doing a class for low vision folks?

[@camilakelly4644]

My body is stiff this morning so I struggled a bit HOWEVER I am proud of myself for showing up 🎉 thank you Kassandra for your videos

[@LauraRodgers-lt8kt]

Thank you……. i’m 60 fairly good shape, but I’m a nurse and lifting has become a challenge and I know I need more flexibility so this is definitely something I can do. The poses were not so difficult that I couldn’t do them but challenging enough that I’m definitely going to commit and move forward to staying with this.🕉️

[@adriennetyndall9488]

Just spent 3 days sick in bed.. this was a perfect practice for my sore and stiff body

[@danasimpson5436]

Starting back after a long hiatus. This was perfect.

[@marbles9420]

My gosh I’m inflexible as a pole, have done several yoga sessions online. I found this sessions to have the best instructions AND I actually could do the stretches. Thanks K

[@glynnisosher1770]

Thank you Kassandra, a perfect class as I work to release the tightness in my hips. You are a gift, gratitude!

[@starsspinningdizzy]

I always feel great after doing your classes, and this was no exception. I love the cues you give. I used to teach yoga but I still find your cues very helpful (although your minimal cues classes are great too!)

[@marycarney7862]

I really enjoyed your class today. I am a beginner and I could not believe how fast the 30 minutes went by. I feel great and relaxed. One thing I did notice is that there was no music in the background. I find this helps me to let go and relax into all of the poses/stretches. Even so, I loved your class. Thank you and I will def. look for more of your videos.

[@cestlaphie]

As a yoga teacher with two recently injured knees I have to go back to the basics. Lost most of my muscle mass and flexibility in the recovery period. A good reminder yoga isn’t about the results or the difficulty, but the practice itself.

[@pamelaferrier675]

I am working on my practice post total hip replacement. This class is perfect for working on strength and flexibility for me.

[@lyndeemarie]

I'm coming off of 5 days of being sick, and this got my body moving again, slowly shaking out the stiffness. How much a short time without yoga can change me!

[@amandamccloskey9841]

Thank you Kassandra for always having such wonderful classes. I have been practising for almost a decade and I love to do beginner flows every now and then to remember that it''s a practice. Beginner flows are especially great for when my body is sore from other activities. I always love your classes. 🥰💜🙏

[@wendyjohnson1932]

Great class. Refreshing way to start my day. I feel more grounded 🙏

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@laura_knight]

Nice way to ease back into Yoga after not doing it for a while. Feels great. :)

[@chasebradford24]

This felt gentle yet productive especially having delt with lower back strains - I’ve enjoyed your yoga videos Kassandra, THANK YOU 🙏🏾🧘🏾‍♂️

[@Lucia-PSP]

It’s been YEARS since my last yoga session, probably since 2020 (or even earlier), and I want to get back into it specially because I work from home and don’t make time for exercise. This video was amazingly easy to follow through and have my body get back on the basic poses while remember the breathing and proper foundations. New subscriber here!! ✨

[@todaytomorrow1988]

This was a great beginner video! It was nice and challenging to take it slow and focus on the quality of beginner poses. Thank you, Kassandra!

[@juliepanepento2223]

I love your classes! Great variety and so convenient to use. I would love to see more 30 to 45 minute classes if possible. Thank you so much!

[@vickywitton1008]

This was nice and gentle, which is good because I don't feel well at the moment

[@stephenchatterley3583]

I say this almost every week, but that was such a lovely class. It was very much needed. Thank you 🙏

[@ChiaYu11]

I’ve been away and coming back to yoga for several times. It’s always been a blessing to me seeing your updates here. Your guidance always provided me a sense of being in a safe place to restart my journey with yoga. Lots of love for you❤.

[@heidijeannotte1596]

Thank you so much I to have been practising yoga for over 20 years and through most of those years I have had chronic pain so I dearly and deeply like these classes it truly breaks up your mind and gently keeps your ego quiet in not always challenging you so hard . It bring much peace to my soul thank you for moving slowly. Godkeep blessing you to keep blessing us.

[@nextfutureplan]

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[@TKBell1970]

Getting back on the mat again after a lot of life happenings. This was the perfect video to bring me back in fully. Thank You very much for sharing all your time and skills. It makes a really difference in my daily life. Peace Love and Happiness.

[@vincentpaillusson667]

Thank you very much Kassandra for your videos. I've been following daily your 10 minutes short sessions since few weeks. Your instructions are very easy to follow, very clear and are for everyone giving variations depending of flexibility and fitness level of your followers. It's pretty rare out there with online content. I had more time this morning and this 30 minutes is a must to begin the day.

[@areyoutherenoimnot]

Loved this Kassandra, thank you! I just got back after a month of not doing yoga because of a severe neck and back pain. This beginner class is perfect after a long break!♡

[@lindym9450]

I love your calm, soothing nature Kassandra. It really helps me go deep into my healing. Great also that you integrate silence throughout your classes. You are all around a delightful personality and very skilled teacher.❤❤

[@marbles9420]

Hello this is marbles girlfriend: I really enjoyed this yoga session. I really felt the stretches and the timing felt just right. Thank yow

[@karenbenjamin2198]

Excellent class. The side plank move was difficult, but the rest was perfect. Thank you.

[@ShannonKimmel-yj1kn]

Thank you so much, Kassandra! I’m 8 weeks postpartum and carving out time each day for myself is difficult, but this practice today helped center my mind and connect to my recovering body. ❤❤ You’re wonderful!

[@sgz6688]

First timer! You made it easier to stick around till the end. That was an experience, thank you!

[@adabellec219]

I've enjoyed your videos for a few years now, but recently I've commited to practicing daily. I look forward to following more of your videos. Thank you :)

[@debbiewollard8640]

this was a perfect practice to get me back into yoga - somehow life got away from me and it's been months since I practiced. Thank you for this gentle re-entry :-)

[@gracealvindeguzman2921]

Thank you, my lower back and spine felt better after the stretches 💞

[@unawilson]

Thank you for thisKassandra! Please please please a series of 10 min minimal cues morning yoga!!❤❤

[@nextfutureplan]

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[@JayJay-ob4jn]

Hi Kassandra, thank you for your beginner yoga practise. I need this right now. Best regards JayJay

[@emilylorraine-rk5ut]

Thank you for such a beautiful practice, Kassandra! It’s not always about the Vinyasa.

[@lianeroms4184]

I thoroughly enjoyed this gentle stretch class. Thank you, Kassandra. 🙏💗😊

[@camillutz]

i would love anither 30 day challenge with 30 min yoga. Was exactly what I needed today. Thank you :)

[@sadiecameron4103]

7.30 pm. Kassandra, just loved your beginners video. My yoga teacher is on holiday and watching you made me realize how much I miss yoga. Your practice was perfect for an almost 80 year old who struggles with planks and dogs! Many thanks, with a full belly can’t do much tonight but tomorrow I’ll try to follow your wonderful guidance. God bless and keep you well

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@jayceekarencoxe6983]

Great flow for beginners; and others needing to work on their balance; like me. Speaking of beginners flows; would you be interested in doing a 10-minute, 30-day core for beginners challenge on your channel? I think a lot of us would benefit from it. I know I would. Thank you for another great new flow. A great reason to love Mondays! Lol.

[@nextfutureplan]

yoga class 30 minutes

[@nextfutureplan]

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[@carolinadargel8663]

Thank you, Kassandra! Great class, I can feel myself more grounded, stretched and alert after the practice. I'm very grateful and I'll definitely come back to explore your other classes 🙏🏻

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@sharonabbate2076]

Even though I’ve been practicing for decades, a yoga class like this one re-emphasizes the basics. Today I appreciated the calming and simplicity. Thank you!

[@veronicasunlight]

Today I've chanted so synchronically with Kassandra I almost felt like we'are tuned & practiced simultaneously! It felt so great!! Thank you very much for these free videos. Have a great week-end.

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@mt-fy8qf]

Kansandra, thank you. I love this. I was able to stretch and relax. I've been doing morning Yoga with you for last 3-4 yrs. :) Your yoga is very gentle and not over the board. I don't get pain after I practice with your video.

[@kristinsousa2782]

Also, not a beginner, but I loved this class! It was a great full body stretch containing all my favorite poses.

[@FrankieC200]

Deliberate pace allows focus on quality of pose. That is an all-levels goal. Thanks!

[@Dottiemi]

Thank you for making this accessible at all levels, I’m looking forward to seeing if I can improve!

[@yvettevangen4399]

As always, thanks for helping me feel better physically and mentally Kassandra! I appreciate you😊

[@jaclynangotti9823]

Another great flow - really warmed me up! Wonderful combo of strength, balance, stretch, and flow. Thanks so much Kassandra!!

[@claudiaburnett3066]

I love these beginner flows. Practicing alone at home I know my poses get sloppy or I forget some specific placement. These precise explanations are so helpful. Thanks

[@kathyholder8156]

I have been doing yoga - with you much of the time - for quite awhile. It is lovely to come back to a beginner video with more knowledge under the belt, with out the confusion of just learning. Also a great reminder that "if X doesn't work for you, then you may want to try Y, or Z". Thank you!

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@carlymonahan3815]

Thank you Kassandra! Great flow for any ability! A friend told me about your videos recently and for the past two weeks I have finally been consistently practicing first thing every morning (my most consistent run ever😅). I really appreciate the 10 min series - it has helped me truly embrace the concept that dedicating just the smallest chunk of time in a consistent manner can provide so much more benefit than a sporadic/inconsistent hour-long practice every couple weeks. Thank you for offering so many approachable videos!!

[@user-qm3hd3ux9v]

I am coming back to yoga after a few years unable to do it due to GERD. My body lost flexibility, so such beginner sessions are amazing. I also often only have time before bed, so doing something not too strenuous is ideal.

[@jillpinkelman5375]

What a wonderful beginner class. Really stretch the full body. Fantastic instructions.

[@SThompsonEditorial]

Thanks for the great beginner class...it was a perfect way to ease back into my practice after 3 weeks away. Aloha!

[@amandaelle_]

Feeling under the weather today and this was wonderful! Just what I needed.

[@CarolynRiegert]

Hi Kassandra! I just wanted to let you know that I’ve been doing morning yoga with you (rotating your videos daily) for 6 weeks now. Before I started, I could not get up off of the floor. Now I can easily get up. I’m also more toned and feel generally stronger with less body aches. Thank you so much for your guidance. You’ve literally changed my life ❤

[@keniakennedy9016]

Not a beginner but this was delightful, it is nice to slow it down sometimes. Thank you, I feel great!

[@shawnbleaf1147]

I'm in between beginner and intermediate and this class was perfect to concentrate on the flow and positions as I continue the practice with your help. Additionally I needed this as it was a bit more gentle to end my week! Thank you!

[@somalilandrecognition5413]

Here again, after a long run yesterday this is a lovely gentle session, thank you

[@MG-bg7pc]

Absolutely loved this! Again not a beginner but was exactly what I needed, a lovely full body stretch and flow. Thank you Kassandra for yet another starred favourite and for still posting on youtube❤🙏

[@melss94ish]

Just as some others said, I am not a beginner but I really enjoyed this class. Sometimes I just want to come back to basics and bring in some mindful movement. The pacing was excellent and so calming!

[@nextfutureplan]

youtube.com/@4tyogaclass?sub_confirmation=1

[@margarettravers7138]

Thank you Cassandra, I’m doing this every day at the moment, it’s perfect. Nameste ❤

[@yaeleshet1612]

Thank you for this video. It’s so nice to go back to basics once in a while, it emphasises some very important poses.

[@olekristianadolfsen6568]

Thank you soo much Kassandra. Really enjoyed this yoga class, thank you soo much for your hard work and effort giving us all of your free yoga classes. Thank you, thank you, thank you 🙏 Wishing you and your cats all the best 🙂😻

[@juliaghosh812]

Something very calming about your practice. Thank you 🙏

[@guinevereshort3811]

How I miss you. Perfect every time. Thank you

[@lynndavies2641]

Great practice! Although I’ve been practicing for 14 years, I love doing “beginner” practices…very grounding. Loved your choice of adanas and your pace in the Ora twice. 🙏🏻💕

[@Estyevee]

Loved this! First time in years getting back into yoga and this video was great. Felt more flexible and relaxed afterwards ❤

[@gabrielcarneiro5751]

Amazing class, Kassandra! Thanks for your consistency. Much love and light your way.

[@dotzullo4401]

thanks Kassandra-I am nursing a wrist fracture-and this was perfect!

[@julianebritz5510]

Simply wonderful. Like all of your classes, really. Your channel is such a blessing. It's been instrumental for my way out of long covid. It helps to keep my body flexible. Can't even imagine what and where I would be without it. Thank you!

[@elysebuligan4209]

Merci beaucoup Kassandra. C’est très apprécié et tu me motives à prendre davantage soin de moi.

[@melissaurrea8519]

Kassandra, I tore my Achilles tendon and I am not weight bearing, but I have been released to begin passive range of motion exercises. I am using this video to help me with stretching, flexibility and breathing. As you can imagine, using crutches take a toll on the rest of my body, so having your very balanced, patient and thorough videos are helpful. You help me to understand what each pose should be doing to my body and what I should be feeling. So helpful after an injury. Thank you! (PS I used your videos even before my injury. So it was a comfort to know I could trust your methods).

[@Livleyallthetime]

I loved this yoga class! Great for easy morning:) would be great if you had more 30 min slow flows like that, but I’m really missing the affirmations for the classes! ❤

[@2MartiniStitcher]

I am a beginner having only attempted yoga a few times. I am very fat and currently have limited mobility but this class was perfect and I will be back to do it again tomorrow. Thank you so much for such an accessible class!

[@Randomerz9]

Really enjoyed this, completely new to yoga and looking to improve my mobility and strength. I felt that this was perfectly aimed for me. Thank you!

[@liliasandtommypaterson7209]

Just what was needed to get back into a regular practice, thank you

[@dudablack2426]

Hi Kassandra, great class , good to go back to the basics and get a chance to fix some of our instances! I love your work, thanks so very much ❤