30 min Intermediate Yoga Flow - CORE & BACK Healthy Spine Yoga

Strengthen your core and your back with this intermediate flow for spine health! Grab a block.
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Hey yogis, I'm so excited to share this practice with you meant to help you improve your posture and keep your spine healthy. This intermediate vinyasa flow class will focus on strengthening your abdominals as well as the muscles along your spine which play a key role in good posture. We will also stretch specific muscle groups which help alleviate low back pain and upper back pain.
You do need a block for this practice so make sure you have it handy. This 30 minute yoga flow is intermediate level so expect a few challenges along the way. We are focusing on strength and stability. Enjoy!
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Kassandra
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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
#30minyoga #intermediateyoga #backpain

[@yogawithkassandra]

Are you ready? I'm so proud of this class! It will challenge you in new ways and will help you restore spine health for proper posture. Grab a block and let's get to it 🙏

[@Chronopod]

Amazing video! Your classes are the best. Physically, mentally, and spiritually you have such a way and gift with teaching! Thank you so much @YogawithKassandra

[@wandacorley7921]

I had to do it again, it feels amazing! Thank you!!!🙏🏽💜

[@wandacorley7921]

@@Chronopod her sessions have had a profound effect on my life, I absolutely agree with you!

[@starolsen1100]

I have been doing your classes for at least a year now...This one was amazing and my new favorite! New and challenging poses I have never done, and I feel amazing after! Thank you for this video today!

[@crystalreich4071]

Gosh you're creative! Great class Kassandra! I love that you said that you're proud. You should be. We are lucky to have you 🤗💛

[@brendalongacre487]

You *should* be proud of this class. It's quite different than what you've been producing lately and I appreciate it. So much, in fact, that I saved it for repeat performances.

[@kamx1]

Yes, I need more yoga for spine/back. More sessions like this one would be amazing.

[@ninfarose]

Same 🔥🌅🌅🌈🌅💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗💗🌺💮🌼🌼🌸🏵️🏵️🌺💮💮🌱 subbed you

[@marmarf90]

YES

[@briannabreck9255]

I’m commenting again because that’s how much I love this class! My spine is always so happy after this practice. It’s in my weekly rotation 😄

[@emmamorton4417]

I get super excited to do my morning session whenever it's upload day, it's always a treat 💗💗💗💗

[@yogawithkassandra]

Thanks Emma :)

[@MovewithJenn]

woohooo!!

[@ninfarose]

Same love and blessings from Mottola south of Italy 🤍🤍🤍🤍🤍🤍🤍🤍💚💚🖤🖤🖤🖤🤍💙💚🤍🤍🤍🤍💚💚

[@ninfarose]

Subbed you 💛

[@EmanuelliAM]

This is an interesting practice that I enjoyed. Focused work for abs and lower back very much needed. Will come back in a couple of days after seeing the effects. Thank you, Kassandra.

[@mix3dtape]

this is definitely one to come back to! thank you. loved the quiet of the video today.

[@patriciacampea4137]

Great class! I feel it in my core both the strengthening and the opening. Good variations with some of the moves using the block, definitely challenging. The 30 minute length was perfect which allows me to do one of your meditation classes. I love that we chant OM at the end, it really does help to ground, calm, centre, connect to myself and Source and close/solidify the practice. Thank you for this class and all the classes. Have a wonderful day. Namaste.

[@NenaLavonne]

Perfect way to start the day. Sincere gratitude ♥️🙏 Wishing everyone a peaceful and happy day ✨

[@wandacorley7921]

Thank you same 🙏🏽💜💫

[@NenaLavonne]

Wanda Corley ♥️♥️♥️

[@yogawithkassandra]

Thank you!

[@MovewithJenn]

Wishing you a peaceful and happy day back!

[@fitbmx7744]

At first I was thing "this isn't that hard" then half way through she drops the hammer! LoL I loved it though, this is going straight to my playlist! 😃

[@vallic08]

When she said "here we go...." I realized what was about to happen. I so amazing after this practice though

[@charlottewong7812]

My back pain instantly disappeared after this class!! im gonna share this with my friends who are suffering from lower back pain!!!

[@leighanne6364]

This great! I need to work on my half-moon pose, especially on my left side. Great practice, thank you very much.

[@MovewithJenn]

Half moon pose is such a tricky one. You'll get it! It's so interesting when you notice a difference from one side to the other too!

[@fernandolspptagr7463]

You can be proud of all your classes. You are helping many people to feel better and happier. Many namaste.

[@TinkerTilton]

my spine needed this this morning, feels so much more expansive and aligned. Thank you for all you provide for us! 🙏💖

[@kathleenmoots1326]

One of my favorite videos you've done! Thank you so much!!!

[@briannabreck9255]

I was not expecting the intensity this class was! Beautiful sequencing, and I really enjoyed using the block, it made me work so much harder lol! My spine feels so good. Thank you Kassandra ❤️

[@RachelPichlerYoga]

Loved it ! The block added a whole new level. Thanks so much Kassandra!

[@catlady715]

I agree....loved the addition of the block in the poses.

[@michellecox5938]

Thank you for giving me something to look forward to every morning. It makes it so much easier to get up!

[@GinaVadanaArtist]

Exactly wut I needed Kassandra! Thank you, grateful for you 🌿💓😊👁

[@kcai7097]

This is perfect! I've been sitting in my chair all day working, this was a treat.

[@zamomkhwanazi371]

Hi Kassandra. I love all your classes but I know that my body needs more spine and core classes than any other. This one is brilliant. More like this, please.

[@rgsteinman4842]

This was the most fun I've ever had with a block in Yoga class - Incredibly creative and powerful! Once again...Thank you for the fabulous class! Oh yes & what a challenge on the belly to lift upper body with hands extended overhead holding a block!

[@elvirabashanaeva]

❤❤❤❤thank you so much ! I’m practicing with you since 2020 🎉 and since then can’t even switch to different instructors as your way feels more nice and comforting, caring ❤ thank you so much ❤

[@Sara-yz1up]

I've got anterior pelvic tilt, I woke up with back pain Again! I was going to find some stretches then I saw this, even better. I had never engaged my core this much in high lunge pose! and also my mat took a 90 degree turn in the transition to half moon, as did I! Awesome practice. Thank you love! More of this please😍

[@yogawithkassandra]

I used to have very severe anterior pelvic tilt and doing lunges this way for a few years completely changed my posture!!! Combined with core work it's like magic!

[@ninfarose]

Subbed you 💛💜💜💙💚💚🤍🤍💚💚💚💚💚💚💚💚💚💚🤍🌄🌄💐🌍🌍🌼🌼🌼🌼🌼

[@ninfarose]

@@yogawithkassandra you are amazing master 🦋🌠🌅

[@serginhomenineq]

Dear Kasssandra, thank you so much for this practice. You have a very special place in my life. Don't worry, your yogis will all be waiting for you after August 💚 Love from Brazil.

[@chriswillard3726]

I’ve done this session a few times now, and find it challenging without being overwhelming. One of my favorite sessions. Thank you Kassandra!

[@mariamodi7524]

Amazing class thank you ☺️

[@andreabarraza6474]

3 months into my recovery from COVID, I managed to finish this class! Thank you! ♥️

[@virginiacastruita5448]

Thank you so much for this wonderful practice. I started practicing with you for over a month consistently and I am feeling so much stronger, aligned and renewed physically and emotionally 💕 Namaste

[@nancyledoyen4420]

Wow, can’t believe I haven’t done this class of yours before. It was great. Will have to come back to it again soon. As always, thank you!

[@KimperialMarch]

Phew, this was amazing and just what my lower back needed!

[@mikemccoy5050]

This was a good one, having done the 30 day challenge, morning and evening, twice now I've been branching out. Thank you Kassandra, my back, legs, and spine feel the best they have since my teen years.

[@daljeetkaur1699]

Hi i enjoys your yoga class. Today's class was great

[@NenaLavonne]

Agree! ♥️

[@marie-christinedube6044]

Wow, I really enjoyed this and my cells and thanking me! Bless you Kassandra! Greetings (salutations) from Quebec province. Merci!

[@Jack-wy9xp]

This class was sooo challenging, which made it that much more rewarding to make it through! Thanks for helping me start off my day on the right foot! Grateful for your content 💖✨

[@gayatriswaminathan330]

Thank you for a wonderful class! It's a lovely blend of challenging and nourishing poses. My back was tight and stiff to begin with, but now there's an ease❤❤

[@ChrisBowyer-h2i]

Hi Kassandra Thanks you so much for the richness and inspiration you bring to the Yoga community. I like your core sessions with flexibility mixed in. It has been a blissful 6 months of prancing with you on line. I appreciate you positive, friendly, calming and nourishing presence at each session. From my heart to your heart have a great day.

[@dolphindeerwolf]

Great class! Lovely way to start my morning 💗 I don't have a block but I managed without one and improvised when necessary ☺️

[@dianaburak8734]

yessss this is exactly what i needed today! such a beautiful practice! Absolutely loved it. Thank you so much Kassandra! Namaste!

[@jgnetwork2786]

I always dig and appreciate the cool interior spaces which house your practice videos Kassandra - so realize I am just joshing gently to say the bare brick wall behind you here reminded me of a 90's comedy club.. "What about those chakras? Am I right? "I'll be here all week! Try the Sarvangasana!" "Don't forget to tip your gurus and sages!" '-D

[@ChrisBowyer-h2i]

mmmmmm your one of my favorite yoga instructors online, as your practice with you is so nourishing, soothing, calming and fun, You look nice in your grey pants and white top reminds me of white water. it been 7 wonderful months practicing with you online.

[@dmuise93]

This was wonderful. It didn't feel too difficult for me, yet I was sweating buckets by the time I was done. Definitely saving this one as a favorite!

[@gigih.9254]

You are fabulous Kassandra! I have tried 60 of your videos and they always make me feel better. Healthier! Love your calm voice and how well you instruct (yes, I was clenching my jaw when you called it out). :) I was needing some yoga for my back and here this was. Super!

[@chaibudesh]

This was great! Especially lifting the block overhead in those extended positions. My back is so weak. I hope this will help :) Thank you so much as always Kassandra!!

[@trixiebradley6140]

Great apart from the adverts inserted in the video - COMPLETELY destroyed the flow of the yoga! Turned it off 3/4 the way through as could not bear another advert whilst trying to hold a pose. Sorry will not be following Kassandra if she is going to be putting adverts in her videos to pay for her plays...

[@deneigehudanish7309]

I love all of your practices but this one is particularly magical. I just did it today for the first time and plan to do this regularly. As the lucky owner of a dowagers hump (kyphosis) I need all the help I can get spine wise. I’d love to see some more practices focusing on the spine…maybe even a series or challenge at some point 🤔😉! Thank you kassandra for all you do and for dedicating your time and energy teaching us!

[@oliwkowykacikjogowy3845]

So close to a million subs Kassandra! Wooooo!

[@NenaLavonne]

👏👏👏😊

[@yogawithkassandra]

So close!!!! It's very exciting, I'm so grateful!

[@judynelson4119]

So grateful for this wonderful class. How had I missed before? Thank you!

[@MinhCakesOfficial]

My back felt very, very good after this one. Fun uses of the block, I enjoyed it! Thank you and more like this please!

[@AdiTene-x1z]

Great practice, very challenging ✨ thank you so much! Some of your videos have some music in the background, and that’s so fun and relaxing… is it possible to add it here?

[@nathandavidhall]

Would it be a bad idea to do this everyday for someone who's newish to yoga? I've been doing yoga about once a year for the past several years lol, I'm always able to do well in poses that require core strength and balance but then find certain ones where my flexibility is a limitation (like 26:15 and 29:00). I know some workouts are supposed to have a rest day between them, but this was nice for my lower back pain so thinking of doing it daily if I'm not risking pulling or straining something

[@tinakopiholic]

Thank you for this practice. I’m glad I picked this class for today. I hope to practice along with you in your other videos.

[@ElanaSl]

Wow! Holy mother I think I nearly died. (God forbid). Wow. I am so so proud of myself. Thank you kassandra

[@we_are_lucid]

Wonderful practice. I’ll certainly be coming back to this one. Many thanks and Namaste 🙏💜

[@soniaserravalli6025]

I follow you from Italy every day, every day I try one or 2 videos, really the best, thank you so much! 😀

[@yosephineliu4988]

thank you for the great class Kassandra! could you upload more 30-40 min toning class? Thank you!

[@Chrysalisa]

really lovely for the spine. Also breathing through the whole body while twisting feels just awesome... Thanks a lot

[@TinkerTilton]

SO good and very challenging balance moves with added arm strength.. WOW! Thank you so much!

[@laurieherselman5727]

I broke my foot last week and am in a boot. Well.....now my gait is uneven, because I don't have shoes the same height as the boot. I must say, I have doing this practice regularly to keep my spine in alignment and prevent lower back pain. It is helping to keep me sane. Thank you.

[@iwggn]

aaah felt amazing and added to my -yoga I want to do over and over again- playlist. Thanks for creating this class!!!

[@VShiVish]

Hi Kassandra. Can you tell me what I should do to not wobble 😅 when I’m doing the warrior pose? (The wobbling is really getting on my nerve 🙈)

[@lilianafox7401]

Just started doing yoga for the first time. I started a day before with one of your videos and this is actually great.

[@brendalongacre487]

Kassandra is probably my favorite yoga instructor, likely because her library is vast and her cues are spot on. She's also very real feeling, grounded, spiritual, and focused without being spacey.

[@bellamywoodside5342]

this was awesome! loved the balance challenges within them. thank you for the back/core treat.

[@priyanjalipaul5257]

Hi..Im new to ur class..practicing with u every morning..loving it..thank you for ur precise teaching

[@tacticalpro9958]

Awesome flow, loved it ..Love you channel. Thank you for a wonderful practice.

[@Smyrnayse]

I do yoga ever morning with you. KZbin suggestions now like “I know where your boundries are today“ I click the top suggestion and never regret . Namaste baby

[@beverlyscanlan1047]

This was amazing - my back hasn't feel this open in weeks! Thank you so much for this wonderful class!

[@wentworthmiller6]

Hi Kassandra, 26:35 I always have a rounded back and falling back even when I bring legs closer to one another. How can I practice to not have a rounding back when sitting. Thank you.

[@juliegolick]

Oof, a challenging but a good one! I was having some knee issues today so I couldn't do the half-moon on the left side, and I had to do all the straddle work in butterfly instead, but I made it a point to not get discouraged and instead to be proud of myself for what I *could* do. Thanks, Kassandra!

[@jordanwellard2253]

would be great to have one without any props, im always travelling and don't travel with a block but always need exercises for my back. its a shame theres no options for the asanas without the block!

[@laurendomville4844]

definitely one of my favourite flows from you so far! I feel so invigorated and ready to start my day now!!

[@MovewithJenn]

That's amazing! Such a great feeling

[@yogawithkassandra]

Thank you so much!

[@amandamoushabek3955]

Commenting because I can't "like" it a second time, the 2nd time I do a flow, so I can keep track of the ones I've done. Also thank you 😊

[@leslieisepic]

Actually broke out in a sweat with this one. It left me feeling stronger with each pose.

[@chriskalberg6356]

Very nice. This really helped loosen up my chronically stiff lower back. thanks mucho!

[@angelamcallister1992]

New to yoga. I love your channel. So informative and calming! Thanks so much!

[@marthaburfordreiskind3277]

This is my go too, and (knock on wood) since doing this video I have been back pain free for 6 months and have started running again. Thank you thank you thank you!

[@CookingwithAlexT]

Thank you Kassandra!!! Love your videos! Greetings from Toronto 😉😘

[@rosiewalford707]

such a good strong whole body and spine practice. one of the very best of all your wonderful classes. thannks

[@emiller1439]

loved loved loved this class. The use of the block was terrific. It was really nice not having music too. Thanks so much for this class.

[@Kisswhip715]

Always something different and unexpected. Thanks!

[@catlady715]

Wow another great practice for the spine. This was a good mix of easy and challenging for me and it really helped relieve my lower back tightness.

[@rebella5769]

This was AMAZING. Thank you so much. You're AMAZING.

[@elpithalemos3383]

Amazing practice, challenging in some parts but really good, thank you 😊

[@01mandy32]

This was exactly what I needed today! Thank you kassandra 🥳

[@sallykirby]

So good for the spine, am feeling stability from inside - thank you 🙏

[@monicaleong1212]

Another feel awesome flow fm u, Kassandra. My spine thanks you. ❤️🙏

[@britneyliyali2204]

Wow this was awesome. I hardly sweat during yoga, but today I was drenched. This was awesome

[@berfubuyukoz353]

As a desk worker this felt like a therapy! The effects were just obvious at the end. Thank you so much for the care you put into these sessions ❤

[@dt4019]

This was very good especially for my back. Thank you Kassandra.

[@pratiksha5072]

This was intense and so enjoyable! Thank you so much for this practice!

[@SashaLipskaia]

Thank you so much, Kassandra. This was deeply needed.

[@hershahome4161]

Hi Cassadra that was really good, cannot flex anywhere near as much as you, but I still felt it. Lol Also at the end to say to watch something else, but it just goes to the next yoga video

[@AltcoinDaily]

👍

[@Chicken_Godd___]

Kassandra this was a beautiful practice I loved it so much . also i notice your ohlm is getting longer ;)

[@-MuhannadMustafaAttal]

Thank you! The session is great. And just in time before my job interview! such a booster

[@cengelhorn]

Thank you. This is great for me. Im getting back to yoga and your prompts are a big help. Thank you again.

[@jeenettemiller2580]

Love this! Challenging. Very creative too! Thank you!

[@mintgil]

Once again, thank you Kassandra for these videos and helping me on my yoga journey

[@marypletch9942]

Holy balance sequence! I"m gonna have to practice this one a few times to get through that.

[@amandatassillo]

This was a really fun class, I liked how different it was. Definitely saving this one!