30 min Intermediate Vinyasa Flow - SPINAL TWISTS

Let's focus on spinal rotation (twists) and hip openers in this 30 minute yoga flow. Grab a block.
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Hi everyone, thank you so much for joining me in this 30 minute vinyasa flow yoga class focusing primarily on twists. Twists are a fantastic way to maintain healthy spinal rotation and they help improve digestion by compressing and releasing the internal organs. It also helps to keep your spine healthy and can help to alleviate lower back pain.
This is an intermediate yoga class with twists in seated, reclined and standing poses. You can also expect some core strengthening poses as well as hip openers. You should have one block for this class.
I've decided to re-do a yoga class I filmed nearly 10 years ago! It was one of the first videos I ever put up on KZbin and if you want a good laugh, definitely go check it out. It's a nice way for me to reflect on how far I've come in terms of production value. I genuinely had no idea what I was doing back then and used to film my classes on a cell phone taped up to a yoga block. It's good to go back to your roots for a dose of humility!!! Here's the class: • Twist & Detox The Body...
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Kassandra
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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #yogawithkassandra #30minyoga #vinyasayoga

[@yogawithkassandra]

It's honestly so embarassing but if you want a good laugh you can watch the super old version of this class 🤣 kzbin.info/www/bejne/ana4hoGIm8mfntk&ab_channel=YogawithKassandra

[@Drache918]

I am grateful for every class you provide.

[@GalacticFrequencies]

Not embarrassing at all Sistar, look how far you have come. It’s beautiful to see the journey of your growth. And look what it led to. 🥰😘Appreciate you. Sending you infinite Divine blessings of lovelight & gratitude.

[@user-ce3rw8nh6z]

@Kassandra ... your milestones are inspiring and I'm grateful for your yoga sessions ....very far from embarrassing ❤❤❤keep doing you #Bethechangeyouwanttosee

[@jennycliftcoachingEFT]

Production value may have improved, but the quality of content was there right from the beginning. So grateful to you for every one of your videos Kassandra. 😍🙏 What a well-behaved cat BTW 🤣🤣

[@ccpmig1433]

KASS, Love your classes! Thank you soon much! Was wondering if you could do a new IT Band and hip opening class. thanks again for everything!

[@beccas5170]

Kassandra, I don't know if you'll read this, but your videos helped save my life. Four years ago, I was in a body devastated by anorexia nervosa. I had lost almost 30% of my body weight and found myself in residential treatment at nineteen. I struggled with food restriction and an exercise addiction (especially to cardio). While in treatment, they encouraged me to try yoga. At first, I scoffed. Me? Do yoga? But then I did one of your videos and fell in love. Your channel helped heal my relationship with movement. I'm proud to say it's been just over a year since I was last in treatment, and I'm at a healthy weight and am eating normally again. Thank you from the bottom of my heart for your videos! I do one every morning before having a good breakfast.

[@peacerus]

This is an amazing story! So wonderful of you to share.

[@daniyyel1317]

Beautiful, your amazing xx

[@donnashepard7439]

Peace be with you!

[@bodhimaitri143]

[@FrancescaF893]

❤❤❤

[@carolynnspencer2171]

As one of your very early subscribers, I can attest that your production quality has improved exponentially! That being said, your teaching has been spot on since Day 1. I am loving your revamps of some of your earliest classes, and twists are always my favorite. Thank you, Kassandra!lI

[@naveenverma1334]

Same here. I was experiencing. Namaste and the quality of the video is awesome

[@mytaffycat]

My feelings exactly!

[@kinzashaikh7441]

Yeah 👍🏻 I love your classes best yoga instructor on KZbin ❤

[@claraberg1214]

I agree completely! She's amazing! ❤

[@emilyinnz]

Agreed I have been working out with Kass for the past few years. Got me into yoga! Thank you.

[@H_Shrub]

100% agree - I feel so much better, less pain in general, doing a class nearly every day whether 10 mins or 30 mins it all helps so much!💙💜💙💜

[@Aceherself]

I just LOVE that you don't do voice-overs (anymore), that still seems to be somewhat rare in online yoga, yet it enhances the felt connection like a 100 times 😊❤ Also I loved this practice, but that's the standard with your sequences 🙏

[@ZenWithDebby]

This remake was absolutely perfect, Kassandra! I love Yoga Twists so much and am happy you've decided to recreate one of your older videos. I'll definitely keep coming back to this one 😍. Enjoy your week! 💖 ps: Also love the cute sleeping kitty 😻

[@peacerus]

I love the way you're updating and bringing the flows to a new level. You have so much knowledge, now you get to deepen the practice.

[@jennifermary2350]

Yes beautiful twists & flow class - this was the first time round but will certainly be re visiting😊👍 having done two quite challenging Pilates classes earlier this class was perfect for my achy hips & back🙏😊 thank you Kassandra I have been following you for a few years now and you are the best! No waffle, you get straight down to it, you have a gentle calming manner but are very professional & your videos are very high quality 😊

[@maryreilly8966]

Love all the attention to details in each pose. Thank you for all you give of yourself. Namaste 🙏💚

[@BrandyStoddard]

You are gentle but at the same time encouraging me to push myself and that level of patience and grace is what sets you apart. Thank you!

[@user-uu5wk3nx1z]

This was wonderful! As was last week's class. I love all your classes. Your sequences, pace, instructions and voice are just right for me. You are the best!! I love your cat, too. So sweet.

[@chriskalberg6356]

Love your twist classes...the 45 min twist and detox is one of my regulars. Many thanks!

[@thifanielamoureux9656]

I love your classes, Kassandra. Thank you for gently guiding us through each flow of Asanas.

[@8karenwalker]

Special class indeed, not only because of the twists and revamped sequence, but as I said before, I love looking at the screen and glancing at you, the kitty, the beautiful views out your sliding doors, hearing the perfect sound quality and great talent. 30-minute practice with you makes my day! Thanks

[@madisonmarano2171]

I love love your teaching style Kassandra! Your voice is so calming, and your queuing is so wonderfully gentle.

[@dagmarstein9222]

Thanks a lot for this gift. What a lovely cat is lying behind😊

[@user-sg3ge7je3n]

I really enjoyed today's twists. Breathing was well used during yoga. Thank you Kassandra ❤

[@paulinebuckley]

thank you Kassandra for a beautiful twisty class 💕

[@GraceKelly946]

This was so yummy, thank you. Is there anything more peaceful than a sleeping cat on a yoga blanket!

[@lindaf6025]

Yes, thank you for a great class, and the cat is beautiful.

[@veganstarseed6914]

I LOVE this routine! Thank you 🥰

[@EdieWonder]

I feel amazing after this practice my pelvis feels so relaxed thanks to supported bridge pose.

[@3V1E-542]

I've only recently discovered your flows and I absolutely love them... You are now my go-to KZbin yoga instructor.. .thank you so much for putting out such beautiful yoga x

[@mhicku]

Loved this flow Kassandra! Just what my mind and body needed. Thank you.

[@ThePollaton]

Still love your classes all these years later. There were only a few instructors teaching online when you first started and I loved being taught with you every time I did a class. Now there may be many more to choose from, but I still love my Kassandra classes ❤❤

[@Sleeli25]

this was so wonderful. and great for getting toots out! :) thank you Kassandra!

[@amandarockhold782]

One of my favorite classes of yours :) So nice for my back!

[@JackieGjackiegthatsme]

First one of your videos. Really needed this today. Thank you

[@safakdinckan6719]

Hello kassandra. We Love your yoga videos and we want bedtime yoga video series 🙏🏼

[@birgitwiley5540]

Your kitty is so cute just laying there with you on the blanket. Great practice really enjoyed it. 😍

[@lisaruhlsanner5313]

Love these old school sequences and cueing style. Great stretching of my spine and sides and legs. I'm ready for the day now. TY Kassandra for your wonderful yoga sessions. Namaste. ❤🙏

[@kellypantaleoni5166]

This was delicious and I feel so fabulous now❤ Thank you ❤

[@FrankieC200]

Twisty is nifty! Appreciate the emphasis on spinal rotation plus hamstring and quad stretch. Thanks.

[@angXeliXque]

It felt SO good! Loved all the twists, my body feels amazing now 🌟

[@Ivy-ry9mj]

Thank you Kassandra,this class was amazing ❤❤ Namaste

[@anapaulaasoares7861]

Greetings from Brasil! Hi Kassandra, It’s been a while that I haven’t practice, it was a very nice twist yoga class, I could hear my body streching!!! Thank you! Obrigada! you are top 🙏🏻🌺❤️😘😎

[@donnadalessandro414]

I really loved the twist workout. My whole body is a little sore from a 25 mile hike with elevations over 4,000 ft. I feel that the twisting was SO good for my back, legs and shoulders. It made my whole body feel realigned. Thank you!

[@natasaelement]

That is very well grounded practice with wonderful twists and interesting sequences . Thank you for redoing the video, I find twists very rejuvenating and I want to repeat the class regularly.

[@joeytrerise8669]

Thank you my body doesn't feel tense any more it really helped me🧘‍♀️

[@emilystaten4082]

Great class, I'd love to see more intermediate vinyasa flow videos! Love the 30 minutes videos too 😊

[@iliyo3209]

One of my favorite ! Namaste 🦋🧿💙

[@christineharvey3707]

Such a lovely flow as a treat to myself on a wet Sunday morning in the UK Thanks you

[@cbaxter-pianist]

That was a great class - I often have trouble with my back, and this really helped. Thank you, Kassandra! 🙏🏼

[@veronicasunlight]

Hi, today I laughed when I fell off trying to stretch my leds to make a diagonal line with the arm )) But I balanced while transitioning from snamaste dide twist to the eagle (lost the pose only once standing on my left leg) which was actually harder ))) Enjoyed today's practice so much! Thank you!! Wish a wonderful day for everyone!!!

[@haruharu380]

twists are my all-time fave!! they are really good for my scoliosis too

[@jg7849]

One of the only few good things that came out of covid was finding your channel ❤ Thank you for all your hard work over the years, you are a true inspiration.

[@Eleeyore]

Thank you for existing and doing what you do!

[@egatgens]

Loved the side cat and cow. Great feel good flow :)

[@selenanieto8152]

Loved the twists!

[@genuinejojo]

felt so great after doing this, it fixed my bad sleep thank you

[@georgianaflorina-4384]

Thank you for today's great practice...here it's 23rd of January and it is my birthday. Love and light, Georgiana Florina from Romania

[@binnahboo5977]

Love U Babes. U R an Absolute Legend. Us Aussies love you. I love the way you say draaaaggging. Always makes me smile 😊

[@anastasiamplizioti6754]

Such a lovely vinyasa flow! My spine feels so good and relaxed! Thank you Kassandra!

[@AndrewWilliams-jt7go]

This gave me some great relief from pain.

[@kellyprendergast3376]

Loved the twists class. You do a great job of pacing. Thank you immensely for doing this class.

[@antbanks323]

I have been following you for about 6 years now. I have a lot of your intermediate and minimal cues classes saved in my "watch later" folder. I rotate them from start to finish about every 3 months. Your Yoga has helped me alot with life in many different ways. I just want to say thank you for introducing me to this awesome practice and your awesome videos. Namaste!

[@victoriafraher9896]

Loved this, thank you so much for your time and expertise. Despite being interrupted by my teenager, I feel very blissed out now!

[@minweilee3446]

Twists are always good for overall well-being and sense of joy. Thank you.

[@viktoriaye]

I absolutely loved this class, definitely one of my favourites!

[@BabyHenrySZ]

Loved this practice! Excellent instruction, great sequence and flow. A little disarming how calm you were in standing twisting pigeon…lol…I was certainly not! Really enjoyed this today. Thank you Cassandra!❤️

[@gittesrensen9593]

Love it, it’s perfect for an after work session with all the twists

[@Goldlucky13]

this was the perfect practice after waking up with stiff and sore shoulders and neck. i need a new pillow!!!

[@discombobulateme]

I absolutely love your twist classes yet this one I loved more lol it puts my body in place after climbing or after a bad sleeping night. Thank you

[@RosieBrighteyes]

Perfect for the follicular phase!! Thank you 🌸

[@DeeH4899]

Such a good flow I needed that. I added some chaturangas and grasshopper to make it more challenging and it felt great. Almost fell asleep in shavasana🥰🥰

[@tracydavis3934]

I am so glad I did this practice today. I haven't practiced yoga in some time and this rewarded by body with play, challenge, strength and calm. I've missed you. Looking forward to doing more videos with you again, with this one on heavy "rotation". Namaste.

[@paigesuttle9681]

This was so great and more intensive than what I’ve been doing lately. LOVE it! ❤

[@debragowen9760]

This sequence was wonderful for my whole body! Thank you for all the different classes you offer. I have followed you since covid. 🥰

[@kathebert8240]

Great flow, feel as good as new afterwards, and love the cat.

[@vanessalambiase8381]

I've been following you for a while and I can't live without your classes anymore 😊 your voice sounds so much peaceful 🥰Very pleasant and useful lesson, thank you ❤

[@cyndilm]

This was lovely, and I find that several poses I would like to practice more. Going to save this one - thank you!

[@LauraDonovan]

I do your original one ALLLLLL the time. It is my go to when I have tummy issues!! Thanks for this new one ❤

[@kittimcconnell2633]

Thank you, Kassandra! I got so much healing from this one.

[@sosanchez1]

Thank youuuu! Exactly what I needed today! Twists!

[@alessialupini353]

I loved this video! I really needed spinal twists. Thank you Kassandra for your kindness and patience and generosity ❤

[@nadiabernal480]

I just did that first version like 2 days ago and I as commented first just by listening to your sweet voice and following your class was so satisfying and relaxing that it’s still worth it. Thank you for everything you do for us! Love you ❤❤❤

[@SDiersing]

Congrats on 10 years - such an accomplishment. Thank you for continuing your offering - it's wonderful

[@megshay7844]

Very good, just what my spine needed!

[@alfredgallegos2005]

Glad you remade this one and wow loving the new set up and camera recording style 🎥

[@trishdescafano2761]

Excellent! Just what I needed to start my afternoon!

[@carolynandrews860]

Kassandra I really enjoyed this class. Actually every class of yours I’ve done I have found to leave me feeling relaxed and having had done something to benefit my body.

[@Chronopod]

Thank YOU! I've needed that for so long. This has me feeling sublime. God bless you. Praying for Java 🙏

[@naveenverma1334]

Really feels better.Namaste with you more than year now.

[@elysebuligan4209]

I just did it during my lunch!!! I do feel fantastic and I thank you Kasssandra for all those twists. Merci beaucoup. 🙏

[@user-ze5xz2tl1c]

Great practice and the videography is great! Your voice is also very calming and soothing. Thank you!

[@fernandolspptagr7463]

What a wonderful perfect yoga class! I am really grateful. Namaste.

[@jeanyvesbenoist2085]

Thanks you so much as usual Kassandra

[@neptunefairyangel]

always feel so good after following your practice! thanks for sharing 🙏🏽🙏🏽🙏🏽

[@mmariann]

Great practice! I'll be returning to this one often :)

[@Kate-ut2zl]

Great class! I love the 30 minute timeframe.

[@louizabell9905]

Thank you Kassandra! That was a lovely class

[@MusicalMindset1]

Very nice thank you so much. I feel like it stirred up a lot of things that do not serve me on the physical and mental. Very nice practice. Thank you so much.

[@struegytak]

Superb flow! Sometimes the twists can be a bit too much, but this class was perfect!

[@luciehsuen8981]

Thanks Kassandra. Love the twisting sequence. Recovering from a cold & some stomach issues this practice help. Twists are good for digestion. 👍blessings to you. ❤

[@kimberlyvisentini5248]

I enjoyed the twists and balance moves. I like how you are telling us to engage our core to strengthen and tone that key area 😊

[@FrancescaF893]

Thank you Kassandra, that 's a lovely class, very grateful to you for giving us so many opportunities to take care care of ourselves ❤

[@kennethmontoya6731]

Thanks Kassandra this was a fantastic twisty practice really energizing and opening up my glutes and body appreciate you keep up the great work fantastic instruction u are a great inspiration to me see you next time have a wonderful evening 😊

[@henriquetasilva4439]

Kassandra, bom dia🌻 Eu amo torções e essa aula é maravilhosa. Muito obrigada!

[@brishti05cal]

I love your classes, no wonder this was a wonderful one!

[@dogtorduno]

SO PROUD OF YOU! You are incredible, i love youuuuuuuuuuuuu

[@SzymChannel]

Hi Kassandra, as you are revamping your old classes, maybe Yoga for Weightlifters, Powerlifters & Crossfit could be next? I'm an olympian weightlifter and yoga helps me tremendously. I think more athletes and gym goers should give yoga a try. Deeply appreciated!

[@rachwillusa]

Thanks!

[@edflodoucette7668]

Greetings from Canada.Thankyou for your in-depth and positive instruction I appreciate our tone of voice and the speed of which you speak. it gives me time to get it to the pose when I'm unsure.looking forward to more of your videos.