30 min Morning Yoga - Yoga at Home to FEEL GREAT

Start your day with this 30 minute intermediate vinyasa flow full body yoga class.
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Rise and shine, it's time to get on your mat and flow with me! I've got a lovely 30 minute morning yoga practice to help wake you up and energize you for the day ahead. This intermediate vinyasa yoga class provides a great balance between flexibility and strength.
I originally shared this sequence on Instagram and after receiving many requests to film it, I finally got around to it! I hope you enjoy it :) (PS - follow me on Instagram here / yoga_with_kassandra )
No props are needed in this class and we'll go through poses like deer, laying triangle, forearm cat/cow, reverse low lunge, humble warrior and lizard pose. This is an all around great full body yoga class that will help you set the tone for the rest of your day.
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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 #30minyoga #vinyasayoga

[@yogawithkassandra]

*Good morning everyone! Come follow me on Instagram for more flows :) **instagram.com/yoga_with_kassandra*

[@serenaanstey23]

I loved this! 😍 thank you again kassandra! Ive been practicing with your videos for 2 years and you've changed my life I love your videos ❤ I'd love to see more 30 min yoga videos and maybe some mid afternoon stretches if possible

[@StephanievdMars]

Thanks so much

[@Mel.H_]

Love this one! Thank you 💕

[@WealthofMyself]

Definitely will start following you on Instagram. I don't know why that didn't occur to me. Do you ever post your favorite yoga clothing brands? I'm looking to build a dedicated wardrobe and would love your recommendations. Thanks.

[@anniefunnie288]

This yoga is my new morning routine almost everyday Thanks😀

[@TJ-kz1ul]

Hello Kassandra, I have been practicing yoga for 10 years, and I think this is the best practice I have ever done! I feel so much calmer and grounded and ready to face some of the challenges that are in my day today. Thank you so much.

[@98alicia05]

I agree :)

[@meszarosjudit652]

This was my first thought too 🙃

[@Minimalrevolt-m83]

My intention for today "I focus what's going right for me." I am the highest version of myself, I stop care what other people think of me, and let me be myself❤❤

[@maryakoo4520]

I love Cassandras yoga routine. They are dynamic enough to really feel a difference but relaxing and calming. She is the best.

[@graceclayton9707]

i love Kassandra's clear instruction and balanced sequences. she is my yoga teacher of choice in the mornings.

[@janettorres73]

I read some comments and am feeling so moved and grateful to be part of this online yoga community. Grateful for you all and our AMAZINGLY talented instructor, Kassandra!🙏💕

[@stephenchatterley3583]

I took this class this morning on my 50th birthday. I began my yoga journey almost 2 years ago & it is by far one of the best things I have ever taken up, especially as I first discovered your classes a year ago. Thank you for what you do & especially the way you teach. 🙏

[@elenabloksberg212]

Oh wow I see this was posted two years ago. Happy 52nd birthday, whether it's 6 months away or 6 months ago. I hope you're still practicing and having a good time ❤

[@stephenchatterley3583]

@elenabloksberg212 yes! Still practicing 2 years on 🙏

[@virginiaanngriffiths4117]

Good morning, I must say I always feel better after practicing with you. I wake up very sore nearly everyday and I take one of your classes and my aches are either alleviated or greatly reduced. Thank you 😊 🧘🏽‍♀️🙏🏾

[@sacred406]

Thank you 🌞 Kassandra for these offerings. This has become my go to morning practice. At 71yrs. I'm so grateful I discovered yoga early in life and have had the health and determination through difficult times to not let go of this, my corner stone. Grateful to have found your site a couple years ago for all the same reasons expressed by other souls here. 🙏

[@nicchick36]

I come back to this practice time and time again - wish I could give multiple likes! ❤

[@ineshappy4885]

I can feel you, and I was the same, but I forced myself to prioritise at least couple of minute for some sweet time for yoga cause it is so bénéfice for me, and it's important for my own well being in my perception. She said once, one of a challenge in yoga is to find the time to do yoga 🙂 The question is, you wish you could, so what is the cause that's doesn't allow you to do it as you wish? What is your definition of well being? How often do you prioritise your need in your routine? I don't know who you are and where you are but I'm sending you some love and wish you to find the time to treat yourself with softness 💖

[@mayaturner11]

I’ve been going through a really rough period in my life and i decided to start stretching. i love your videos so much, i feel so much more grounded and relaxed, yet also energized. i always end up crying while i stretch and it makes me so happy that i’m able to release my emotions finally💖

[@celfabre9929]

And the beauty of it all is that you can feel without any judgement at all :) don't judge yourself, let it pass. You're loved.

[@WendyWahman]

Intuitive movement is like an artist’s sketch, free , fluid, and an energy all its own.

[@danielleryan6116]

Hi Kassandra, Im an older nurse who works in the Emergency Department and I have had a great reduction in back pain since I started following along with your videos. Thank you!

[@sindujaramanathan1540]

My muscles were feeling tight and I was so tired after yesterday's long day of work. Thank you for this video Kassandra. I always love starting my day by doing a yoga practice session curated by you. It makes my body feel so much more lighter. Thank you once again.

[@kb2895]

My 8 year old daughter and I are doing your "goodevening" 30 day challenge. The ambience, lighting, no sun shining through the windows are the perfect bedtime tone. I like how this daily practice included a savasana, it is the icing on the cake. Please include more savasanas at the end of class. I feel like something is missing when savasanas are left out. Namaste. :)

[@bethturnor7628]

Thank you for this and all your morning classes. Namaste 🙏

[@annereagan3374]

May 7, 2024. Thank you so much for this practice, Kassandra. I sit all day for work and this routine relaxes my hip and lower back area before I begin my workday. I can’t tell you how grateful I am to have found this sequence. Best, Anne

[@BeyondtheTreadmill]

What a great practice. I feel so grateful for the growth I’ve experienced practicing with Kassandra. She’s the absolute best.

[@karenconway525]

Amazing stretch and flow Kassandra. I have been practicing You Tube yoga for about 5 years now. Started with Adrianne, Fightmaster, and others. Found your channel about 2 years ago and totally satisfied. I love your demeanor, your pace, your honesty, and the variation of each practice. You help bring focus and direction to the start of the day. It's a gift you have for your followers each day.

[@audreybarrett8204]

After practicing yoga for 22+ years and having taken classes in large and small cities across the country I admit to being a yoga snob. Your teaching never leaves me wanting! I am grateful to have discovered your classes on youtube. This class delights me! Thank you for the practices that you offer. Namaste dear.

[@RotevPitriot]

I started doing this practice every morning for the past month, after my company announced upcoming layoffs. I've never felt so continuously balanced in my life!

[@liliroy2868]

Hello Kassandra 🤗 since the pandemic, I started to wach your video and I really really love it and appreciate...you're good!!! When you speaked it's clear and easy to understand! I watched the videos during my lunch time at work and I redone early in the morning. I do yoga regularly since 25 years old and I have 64! My intention for the day and it's often the same intention, it's to have good relation ship with people. Merci beaucoup🙏🥰

[@elsapettersson7061]

Just wanna say thank you for existing.

[@lucialopez6415]

Thank you Kassandra! I would like this opportunity to tell you that thanks to your classes I’ve been able to work with the grief of losing my beloved dog Sasha, 6 months ago. I started doing your affirmation classes to help deal with my suffering and I haven’t stopped doing your classes since then! Words cannot express how thankful I am to you 🙏 You are an incredible teacher, and your classes are simple amazing!

[@gossameracrobat]

sending love for Sasha 💛

[@angelafromaustria2251]

Poor thing, this is awful! I have a dog myself and I löst a dog already so I absolutely know how you feel. My heart goes out to you. I wish you a speedy recovery. Take care. ❤️

[@angelafromaustria2251]

Kassandra, this is a beautiful practice! I have been practicing yoga for 15 years so I know how good this sequence is. I will come back to it.

[@lucialopez6415]

Thank you so much!

[@lucialopez6415]

Thank you so much!

[@katrinaatkin8222]

thankyou, I cried at the end. My body was saying yes, please come back to daily practise. After a very hectic 3 months, some of my self care practices have got lost. My intention is peace, be centered, live in the here and now.

[@anastasiadoukas9716]

Although I did this at noon and not first thing in the morning, this is when I had the time. I’m so glad I waited to get the full positive benefits of this 30 minute practice. My intention for today is patience. I was patient and waiting to do this practice and I will carry through patients for the rest of my day. I am so appreciative of you sharing your practice with us Kassandra 🙏🏻

[@tara9724]

I practice with you almost every morning, and this might be my favorite flow ever!

[@michelpimentagmail]

I agree. =))

[@cristinacarrasco5457]

Thank you!!!

[@franciscavillarroel4637]

This practice was great,I thoroughly enjoyed it. I really liked that you included stretching, core and relaxation exercises. Please continue doing videos like this!

[@ChristineMonteith]

Dear Kassandra, I am very grateful for you and the great variety of practices that you offer. I travel constantly which prevents me from joining a regular yoga class. Your warmth and gentle cues help me to achieve energy and strength. I feel part of a loving community. Than you.

[@aaarosee]

Kassandra, the way i leave your classes feeling, is amazing. once again, i’m in full-blown tears. thank you for making my life easier. i’m on a sobriety journey, and you’ve helped more than you can imagine.

[@yulias4382]

How grateful I’m to you and your gift of teaching yoga. Been with you Kassandra for over 10 years now and enjoyed every breath.

[@juliane1696]

I woke feeling slow and tired and stumbled over this class. So grateful starting low to the ground and then growing into it.

[@JQMurrell]

Thank you, Kassandra! You are the best yoga teacher ever! I'm so totally blessed and bliss every time that I get to see one of your great videos as I begin to explore yoga! I have started adding it more to my dance conditioning , stretching, warm up and cool down, and strength training routines, to see how it flows! I can't thank you enough for sharing your amazing talent!

[@sharonabbate2076]

10:57. This practice may well be my favorite. I practice with you daily and have reaped the benefits of your teaching many times. Thank you for having this online community which always begins my day on a healing note.

[@geoffmcmillion9803]

I love these 30min Intermediate classes!

[@drockny]

You are fantastic Kassandra. I've practiced Yoga and taken classes for almost 15 years. You continually show me new poses and variations I have never encountered before. Thank you for dedication, teaching, and taking the time to inspire yogis everywhere.

[@ellenporter8160]

Fabulous way not only to begin a day, but to end the day as well. Love the different poses such as frog, and lizard as well. Also loved the snow falling through the window. Beautiful.

[@anastazja.s.insight]

beautiful sequence. thank you!!

[@rosas8613]

Thank you Kassandra. Great Monday morning wake up here in Newmarket, Ontario. Nice to feel that connection knowing so many others are doing the same practice. Namaste 🙏💜

[@mr_green33]

Agreed

[@heatherdavis2544]

You are an exceptional yoga teacher! Your voice is calm, your directions precise, and your practices peaceful yet energizing. Thank you so very much for sharing your work with us!!

[@inneschalmers4943]

Lovely start to my day. Was stiff and sore after a tough track session last night. Now feeling supple and energised. Thank you, Kassandra.

[@maciejfalski8398]

Nice practice for the very beginning of the day, when you've just woke up and try to fix your body and mind 💪

[@NadineFelice]

thank you for this class!

[@nataliahanson6779]

This has been the longest online yoga class I've ever done. At first I thought 30 mins was too much, but it went by so fast! I really needed it this morning ❤ Thank you Kassandra

[@B_Y92]

Thank you very much, Kassandra! Every time I do yoga with you, I truly feel better! ❤

[@flovlk5370]

Regenaration ☀ Thank you Kassandra for all this sweet times in peace. Hug from France 🐸🌺

[@jennifermary2350]

Brilliant just caught the start of this as I was late checking in this morning! Enjoyed the challenges so thank you Kassandra, always look forward to your classes new and old! Namaste

[@95425]

Hi, thank you and a lot of love from Berlin! I'll do the flow tomorrow morning. I'm in love with all your 20-30 minutes Vinyasa flows 🌿♥️

[@likelydisaster]

This is quite possibly my favorite yoga class ever. Kassandra, wow. Thank you so much for sharing your gift with us 🧘‍♀️🧘‍♂️🧘💚👍 sat nam

[@erichutchinson4950]

This practise reminded me of what is possible, what different or wonderful thing might happen this day. Thanks Eric H

[@pattisteelman]

Wonderful way to start my day and week. Ever since the 7-day challenge, I’ve been practicing yoga daily.

[@ansygeorge2428]

Another feel good practice. Gotten my hips and lower back feel all stretched out and flexible this morning, kicking me off to an energetic day. Thank you Kassandra!

[@rorryy]

I am beginner, but I like it practice very much. It is intensive but easier than other intermediate practice! Thank you, you make mornings productive and set my mindset for success!

[@_karinyo]

Thanks for this practice Teacher Kassandra! I started doing yoga with your 30 day 10-minute yoga challenge and now I do yoga for 10-15 minutes almost daily. Your videos and content has really made a difference in my life and wellness, so THANK YOU!

[@erinrose5047]

Thank you for the class. Getting back in to yoga and getting myself out of an unhealthy physical and mental cycle. Loved this flow. Namaste 🙏 💜

[@alcornuthenard]

just wanted to express my gratitude, your practices changed my life!! I fell so much calmer and congruent, it's a wonderful feeling, thanks a lot!!

[@matejahribernik4384]

Dear Kassandra, i would like to thank you for all these videos that I follow every day for a month now and I must say that a day starts quite different. I like it very much as you stay in one asana for few breaths, so we can fell doing yoga, not aerobics. And your voice is so calming and clear. Well after 30 years practising of yoga I can tell which style suits me and which one is really faithfull. So, thank you again. Love from Slovenia, EU

[@edithvernes3896]

Dear Kassandra I must thank you for all those wonderful classes … I have been following you for one whole year and you are a fantastic teacher !!! I really enjoy each class you offer , the rythme, the postures , the intention , the balance between physical and spiritual… namaste Edith from London 😉

[@123monamie]

Another wonderful yoga flow and a great way to wake up and 'get going' this morning. Thank you, Kassandra!

[@123monamie]

This is still one of my 'go to's' to get the morning started. Love it!

[@marcieshoemaker4580]

perfect to start the morning! Nice stretches and still felt some strength worked in there! Thanks for a great start!

[@_annacheng_]

Thank you so much! Because of your KZbin videos, I’ve fallen in love with yoga ❤

[@gobontu6224]

Super cool. I would like this same style in a 40, 50, 60, 70 minutes version to choose, depending on how much time I got. The only thing I miss on these kassandra classes is, that it is not so easy to find what fits me. Level, effort, morning yoga, evening yoga.........that often takes time to explore. Once I have made the choice, I am never disappointed by Kassandra's sequences. Thank you

[@kateahchannel400]

This video was amazing to follow, thank you!

[@monicademette2737]

I’ve been working my way up to 30 minutes of yoga with you, and I must say this one was amazing. Love your Yoga videos! Thanks for everything you do.

[@bonniesteinbock]

Thank you, Kassandra. I take yoga classes 3 times a week. Your videos allow me to have yoga every day, whether for 10, 20, 30 or 45 minutes, A great way to start the day. I appreciate your clear instructions too!

[@andrewwayjr481]

Thank you so much Kassandra! You do such a great job guiding me and others through your practices. Keep up the great work! Today….Connection is my intention. Connection to myself and others. And, connection to my higher power so I can live today in a powerful state of being. All the best!

[@tourmaline_422]

I feel like this practice is like the Chef's special...if you've ever worked at a restaurant and you see what the chefs make for themselves, it's some delicious combination of the other stuff on the menu, and you're always like: I want THAT. Thanks for sharing your special recipe with us:)

[@hedtube1]

That was great! I had felt so mad,confused and overwhelmed before I did this! now I feel so much better! Thank you!💚

[@stephaniesheehan1026]

One of my favorites of all times! I love these deep stretchy, slow flow classes in the morning. So much love to you, thank you!!

[@susanguntly1460]

Perfect practice for after a busy morning shift on your feet. I feel wonderful. Namaste!

[@aimeefluff]

I've had a long work week and the punitive side of me wanted to pick a more 'intense', longer, more challenging flow this morning. But when i saw the words FEEL GREAT in the title of the video I immediately thought 'hey, I'd like to feel great' and so clicked on it immediately. My intention for today is 'softness' and i think this flow helped to push that quality to the forefront for me today. Some days I have to remember my body is a living organism, not a machine and that I need to go a little easier on it when it's already feeling a little worn out. Thank you.

[@lauramcauliffe6553]

Thank you Kassandra for your wonderful yoga practice. My husband and I are just beginning to use yoga to support our health and wellness. You videos have been easy to follow and we appreciate your calming instruction.

[@ladykws]

5/29/2023. Monday. Through, Presence, Heart, as I begin my grieving journey.

[@crissyphillips3291]

Thank you. Everyone was right, this was great. So glad you decided to share on KZbin.

[@lalalariify]

Thank you Kassandra for this practice!

[@margaridagoulart1270]

I started doing yoga with you 1 year ago and I never stopped. I see real changes in my body and in my ability to do the poses, even intermediate level ones. I've recommended your classes to so many friends and colleagues that I've lost count :)

[@aleksandradalmatinac8508]

Thank you so much for all that you do! Yoga, and Yoga with Cassandra has halped me in so many ways. I can't imagina one single day without yoga. Thank you ❤

[@homawattsful]

Dear Kassandra, I have been practicing yoga with you for the past three years. Thank you so much for this gift. My word for today is,”strength “.

[@HappyYogaWales]

Thank you, Kassandra! My word was 'flow'. I have a busy day ahead and my intention is to flow through it with ease. Thanks again!

[@mariannesowin9628]

This is so good! I would love an hour version of this practice, not just a longer version of the same practice, but a continuation of it!

[@TinkerTilton]

Same same!

[@kymber.r]

Oh this was EXCELLENT! Just the right amount of rest and challenge for the morning. Thank you so much!

[@bendaco11]

Thank you Kassandra! Have been doing yoga with you for one year, at the suggestion of my daughter (40). I really enjoy your careful instructions as to placement of hands, feet and reminders of shoulders etc. I found this practice difficult but have now done it three mornings in a row and have conquered it!

[@ManUntdForever]

This was great. Thank you for re-recording it and putting it on KZbin for us!

[@anaranar9649]

Kassandra I can't thank you enough. Your classes are best for me and I enjoy them and look forward to do these classes in the morning. Thank you❤

[@gaelou06]

Hello Kassandra, I've been following you for many years and I wanted to finally leave a comment : thank you so much for teaching yoga through all of your videos, I always feel amazing at the end of the practice (for real). It also helps me with my anxiety. I practice every day with you and I love it ! 😀

[@longfeather1000]

O.k. I just recieved your Awesome !Year of Yoga book and some blocks a strap a map and I am ready to go!!! I am 63 and super excited thank you

[@michellemcgregor9511]

Thoroughly enjoyed this practise, thank you Kassandra!! I've doing your classes daily for almost 2 years now and love the variety I can choose, depending on what my body's feeling. You are a beautiful being and I deeply appreciate the free yoga from you on You Tube!!! Love and Blessings Michelle💜🌝☀️

[@katjaj.5217]

Kassandra I love you! You actually made my life 30% better 🥰🥰

[@gingerjones3034]

I typically stick with 10-15 mins but did this today. The time FLEW by and I couldn't believe how much better my yogi squat was! 🎉

[@motaggart9178]

my body has been begging me to make time in my day for movement. I've lost touch with yoga for a long time... This was my first 30 mins back and I feel wonderful. Thank you!

[@doyouknowwhatachannelismom5825]

Perfect practice, thank you so much, Kassandra. 🇺🇦 🇮🇪

[@sannadahlstrom1]

Everytime I practice with you I find a new way to move and stretch my body. Thank you!

[@devan0806]

I love these morning yoga stretch classes. Great mix of stretch but not too much strength early. I also love that you slowly move out at the end. I have two favorite exercise channels now. Amy’s BeCh fitness for Pilates and yours for yoga. The only thing I wish was that you did more outside yoga because I love nature yoga videos but it’s not a big deal. Love your channel. Keep it up!

[@casohj8113]

I love all your practices but this one just hit different it’s definitely my favorite so far, thanks so much for creating these

[@Callisto840]

This was a perfect combination of Strength and Strech. I'm grateful

[@ljiljanamorris9279]

The best morning yoga practice ever!

[@trevajoslyn7979]

Good morning Kassandra, I've done this practice several times now. I think it's my favorite! Thank you for sharing your gift of yoga💗

[@ingeborgmagnussen8214]

super morning yoga! I think it's the best morning yoga i've had

[@adrika1102]

Good Morning from Brampton, Canada & thank you, Kassandra :) I have been lately finding it difficult to get on my mat ever since I got married last year. But I am planning to get back to the routine and I thoroughly enjoyed this practice, though it was a little too much so I slowed down a little bit. ;)

[@marliesnieuwenhuis2137]

Goodmorning Kassandra. I was looking for a bit longer class than the 10 minutes I do every morning and I love this one! Thank you! Bye from the Netherlands again.🙋‍♀️

[@shamnanshyurack]

Happy New 2023 💜💜💜 Thank you so much for the practice 💜💜💜 Kassandra, love you 💜💜💜