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 🤗💛

[@kamx1]

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

[@ninfarose]

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

[@marmarf90]

YES

[@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.

[@fernandolspptagr7463]

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

[@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.

[@charlottewong7812]

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

[@marissahamm5292]

I would love to see more classes like this that use blocks in creative ways!

[@TinkerTilton]

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

[@mariaakomik3659]

Awesome class! Core & spine need special treatment nowadays. I would love to see longer similar flows 😊

[@donnaswimmer]

This is one of my favorite classes.

[@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.

[@nimgreensmile113]

Thanks a million 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.

[@andreabarraza6474]

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

[@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!

[@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 😄

[@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.

[@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!

[@emeliasoderlund]

Super releasing after a stressful day! Namaste x

[@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!

[@qu1t88]

Oldie but goodie :) Thanks ! I didn't have a yoga block but found out the box for the game boggle is exactly the right shape to replace haha

[@bionic8381]

The straddle exercise was new and awesome 👍

[@pucky102]

one of my favorites ever!

[@haeusserk]

I've done this class dozens of times, great for my shoulders too

[@paulfalstad1]

Thank you for a bedtime yoga practice.

[@oliwkowykacikjogowy3845]

So close to a million subs Kassandra! Wooooo!

[@NenaLavonne]

👏👏👏😊

[@yogawithkassandra]

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

[@josefinazapata4902]

these are my favorite viideoos!! I enjoy them with my kitty and mom!!

[@2hannahsavage]

This practice made my back feel amazing

[@juliemaher5316]

Fantastic class, esp after sitting at a desk all day! Thank you!

[@quynhanhbui4197]

Woa after this practice, my sciatica is not too painful anymore. Thank you Kassandra and hope you develope more of this type of videos!

[@MelisaTerlecki]

Something that i LOVE about you is that you explain the poses so clear that is very easy to get into them. Some teachers ive tried here on youtube take a really long time to explain a pose on one side that we spend wayyy more time on one side than the other. You take minimum time to explain but its so clear!! Ive only discovered you in may but ive already gotten to love your classes, the perfect amount of sweat and relaxation!

[@catherineblakely7626]

That’s a good stretch! I sit all day at work and that felt good.

[@sydubage]

WWWow My lower back needed it all. Can't imagine doing some of the later poses without the mental/physical engagement of the earlier ones. Needed every cue given, & got so much, in turn. One of your most creative &, for me, effective practices yet, Kassandra. Thank you.

[@gabrielarodriguezlopez5252]

Super great to start my Sunday! I loved this class… Namaté

[@pmstirling]

Phew - that was intense! Thanks for a great practise!

[@MinhCakesOfficial]

This is one of your very best. Thank you Kassandra!

[@rosanesnunes]

I am felling so good!!!

[@andrealages3611]

I love this practice. Is intense and helps the mind to be there to make the postures.

[@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!

[@emeliasoderlund]

My body always feels a bit more hospitable after one of your practices. Namaste x

[@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.

[@nicothiessen3567]

wow - that was fantastic. Will definitely do that one again and again.

[@wafaaibrahim2967]

Excellent for the lower back 🌷

[@CookingwithAlexT]

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

[@Mjdogs]

You are the very best!!!

[@mix3dtape]

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

[@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!

[@veronicasunlight]

Today's a very happy practice for me 'cause it's first time I've started enjoying sensations in spite of haven't managed the pose completely. Thanks ❤

[@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.

[@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.

[@kimslynxy]

Loved this class, thanks kassandra! Namaste

[@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

[@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!!

[@annatrus5339]

Thank you ❤

[@sheilalynch6334]

Fantastic class Cassandra... you are my favorite Yoga instructor!

[@sallykirby]

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

[@jeanniewhite2541]

Thanks for an evening practice today. feels great !

[@RockinRevolution101]

I don’t comment often, but this is an amazing practice. I’ve been contending with a back injury from surfing and this the first class I’ve been able to watch repeatedly over weeks, feeing just as good every time.

[@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!

[@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!

[@marypletch9942]

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

[@xz9376]

Felt so much better. Thank you 🙏

[@shreyachand8442]

Wow, I worked up quite a sweat with this routine. The bridge pose in the beginning is a game changer for lower back pain.

[@lyndap2834]

Loved the use of the block

[@sergio.yokoyama]

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.

[@daljeetkaur1699]

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

[@NenaLavonne]

Agree! ♥️

[@katmeow7187]

WOW! Def one of your best yet! You should be proud Ms. K!!!

[@kathyyurchak285]

Great class! Thanks so much Kassandra! You are such a great teacher. Namaste, 🙏🏻

[@francescagonzalez9081]

I LOVE this class! I have been following you religiously for about 6 months now (even purchased some classes off your site) and THIS is one of my favorites! PLEASE more of these! The combo of core and strength and balance was PERFECT! Thank you for being such a healing light of love!!!!

[@jamillef.6834]

I've never felt so calm and collected after this yoga session. Tbh, this is one of the most shocking, eye-opening practice for me personally. I've done tons of yoga sessions from your videos sweetheart but this one, I don't know why but I bawled 10 minutes before doing savasana. It was a powerful emotional release that I have been keeping recently and now I already let go of it and I couldn't be any happier inside. Thank you so much I am so grateful to have met you as a yoga teacher and as a genuine, kind human being. xx

[@GinaVadanaArtist]

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

[@judynelson4119]

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

[@lavonnefinnerud7426]

This is one of my favorites!!

[@dorothygroose-jones1710]

This sequence is a life saver

[@gertaylli9602]

This was a great class! Please Kassandra, do longer classes with this focus. Thank you for your great work. Namaste!

[@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 ❤

[@shafiqaalsalami4417]

I am so happy I did this amazing 30 min Vinyasa love ittttt my hips are happy too thanks dear

[@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 💛

[@bridgettel636]

Again, I continue to love your practices. Not at all like most Western Yogi teachers with too much emphasis on forward folds. Yours are always well-rounded and varying. Thank you!

[@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 ❤️

[@lydiaschmitt7753]

this was such a fun flow!! i only have one block so this class was perfect 🤪 thanks kassandra!!

[@patmcleod2168]

Enjoyed the use of a block to add something new to the practice. Thank you

[@joethiel5044]

Great class! Namaste!

[@krisleensebastian4710]

Your one video made me have an interest in yoga. Thank you

[@bria_naaa04]

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

[@patbrown9513]

Brillant morning back stretch. THank you

[@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.

[@lsguerrero16]

Oooh, Today was a real challenge (the one-legged balance poses especially). Daily yoga is the most important thing I do to keep my back flexible and the back pains away. I’m so glad I found your videos, Kassandra. Thank you

[@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 ❤

[@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.

[@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.

[@amandatassillo]

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

[@JordanLippman]

this was really challenging and i loved it

[@elvirareichmuth9341]

Great home pract6ice namaste elvira

[@kathleenmoots1326]

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

[@beatrizmelendez18]

This class was so much fun!! Thank you 💫⭐️

[@julesrobertsyoursocialpa4364]

Really glad I invested some time to do this class, thank you as always xxx

[@deborahbingell2948]

This was a great practice for core and back. First time but will definitely practice it again.

[@cindigoldman3685]

Great class. Would love more like this and a 60 minute one. Thank you!

[@michellecox5938]

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