30 min Full Body Yoga Flow - Intermediate Vinyasa Yoga NO PROPS

Get ready to stretch, strengthen and find balance with this well-rounded 30 min vinyasa class.
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Hey yogis, today's intermediate vinyasa flow class has a little bit of everything! From twists, hip openers, backbends, balance poses and core strength... you'll get a really well-rounded vinyasa yoga practice in just 30 minutes. This is a true intermediate practice with a few challenges thrown in to help you build strength and improve your balance. You'll also have the opportunity to get some good stretches as we work on shoulder, hip and hamstring flexibility.
I'm not using any props in this full body flow but you can always have some blocks close by if needed. 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 #vinyasa

[@yogawithkassandra]

This one might make you sweat but it will feel SO GOOD 😍 Please subscribe to support free yoga on the internet!

[@taniadiego]

Yoga with Kassandra one of my favs!

[@selinaw9188]

This is one of my favorites! It did make me sweat but I felt really great 😀 Much appreciate for this tutorial💕

[@doyogasemmy]

👍❤

[@juliacrompton9303]

Thank you Kassandra. I had a shoulder ache this morning and this was the perfect practice and so pleased to see more 30 min+ intermediate classes on your channel - that is often my search term that I use to find a class on your channel.

[@amayurane]

I completed an intermediate class for the first time phew! Very satisfying😇

[@l.a.9008]

That was amazing and it kicked my ass! I'm (a yoga teacher) recovering from breast cancer and it was my first attempt at a real practice and what a great choice. I was laughing, falling, pausing the video to gather myself, but persevering because your poses are inventive and inspiring! Thank you for the challenge - and including the sivasana and the aum. Beautiful. I feel amazing. 💗 Ready to do a Kassandra practice a day again. 😘

[@MovewithJenn]

Yes! You got this :)

[@l.a.9008]

@@MovewithJenn 🥰😘💪

[@yogawithkassandra]

So glad you persevered through it!! I know it was a tough one :P Thanks for flowing with me :)

[@kristinanovoselova6451]

Wonderful practice, loved it so much! Thank you, Kassandra

[@wendyshippee903]

Wishing you good health🙏🏼🧘‍♀️

[@austinnewby9666]

Thank you. That was more do- able than I thought. I got humbled recently at one your amazing intermediate classes recently. I'm at a point where I am making an effort this year to stay mostly in her 30 min range. One year of ten and 15 min classes has given me incredible. Balance,all around strength and flexibility most men my age just accept. Thank you for changing my body, helping with my anger. Being the kindest , knowledgeable, loving , patient, beautiful teacher on all of YT..After a year hear I think I can speak for many. We love you and thank you for making this available to those of us who couldn't join you on this journey otherwise.

[@Time2Begin]

"Let go of the day you've had so far." Me: has been awake for twenty minutes😂

[@susiebowenpeace9290]

I did the same. But what a wake up!

[@j.6410]

lololol

[@laurendyson5311]

Me; needing to hear this after 20 mins of the day 🤪🤣

[@thegreyarea7424]

You're the only yoga instructor on KZbin whose flows I follow. I appreciate your videos.Thank you :)

[@yogawithkassandra]

Thank you so much!! xx

[@sinnsage]

SAME. i also love how she doesn’t yammer on about crap like so many others do. she says the move, explains it, and then lets us concentrate. it’s like everything she says is precise and purposeful.

[@willread9649]

Thank you Kassandra. A beautiful flow, just right to start my day.

[@sourceactivation2176]

Same girl

[@christineclear1557]

@@sinnsage it's perfect that way, isn't it? She's doesn't need the adoration.

[@lisestern6260]

Wonderful way to start the day. So appreciate that your intermediate classes really are intermediate, with both familiar and challenging, not overly simplified, not completely beyond reach. And always creative! Love the complete in and out sivasana closing.

[@daniellerandone5021]

I LOVED this flow! Perfect way to start the day of my wedding! xo

[@alyssaa3999]

Doing daily yoga with you has made me ECSTATIC that I could manage this intermediate workout like I used to be able to manage beginner workouts! The progress is inescapable and tremendously encouraging! Thanks Kassandra for bringing your practice to us!

[@nawoodruff4689]

I feel like you've changed my life! No joke. I've tried yoga tonnes of times in the past but not got on with it. First day of lockdown I did one of your videos and I've not looked back. You are amazing, I can't thank you enough! My friend and I do at least one of your videos daily and we refer to you as Kdog as you're the bomb! Xxxxx

[@yogawithkassandra]

Thank you so much for your support xoxo

[@rp2861]

Same to me! She changed my life as she is the only one that made me introduce yoga in my daily morning routine and it feels sooo good my life greatly improved! I love her way of teaching yoga, it s unique! And she always makes me happy she s very sunny. Thank you Kassandra 🙏🙏

[@jeenettemiller2580]

Kdog, I love that! I'm using that one

[@IgorMarleyBasic]

what a F A B U L O U S session Kassandra! My room was hot as well! Drenched in sweat but happy and peaceful 🙏🏽namaste

[@yogawithkassandra]

haha same for me while filming this!!

[@IgorMarleyBasic]

Yoga with Kassandra I also wanted to thank you for making this challenging period so much easier for me. I completed your 30 day challenge and felt so good. ♥️🙏🏽

[@doyogasemmy]

❤❤❤

[@giuliainteresse5861]

I love your teaching style: it's different from anything I've tried before. I appreciate the structure of your classes when the "resting" part allows the energy created in the previous - more powerful and challenging - one to settle within the body. I can feel it! Amazing, thank you so much for your great practices :)

[@martas6317]

Well-balanced flow indeed ❤️ skipped some vinyasas, did not take myself too seriously in that half split and full wild thing, feel wonderful 🙏 will be practicing this flow again, Thank you Kassandra ❤️

[@zapsurf1343]

Good morning! I started following your videos a month ago when my chiropractor told me there was nothing more they could do for me. I started doing the beginner videos consistently practicing every day first thing in the morning. Today is first day of week 5 and my back has never felt better. Thank you! Im hooked ! ( and BTW im a 230lb meat head) my wife thinks its hysterical that im doing this!

[@JulieAAldren]

The second I fell over you said "this is a tough one, I know" and I had to keep from giggling to get back into the pose 😂 This may be my new favorite session! Loved it!

[@j17672]

Thank you, I did this session by a stream in the grass with the morning dew kissing my skin. Time to start the day.

[@YogaWithBird]

Had me at full body flow 🙌❤️ Thank you for such a nice practice 🙏🏼

[@rubyc269]

I was feeling very emotional today, but wasn't letting it out in a good or productive way, rather I was just getting frustrated over every small thing. After this practice I felt a great sense of relief and my emotions ran right through me like a current! Thank you :) From London

[@patriciacampea4137]

Great class! I loved it! The 30 minute length was perfect and i have time to do a meditation class as well. The sequences flowed well and i like the variations you added, i felt the difference. You did some of my favourite moves (wild thing to name one) and i love that we chanted OM at the end. It really helps to connect to myself and Source and to ground, calm, solidify and close the practice. Thank you Kassandra for this class and all the classes you do! Have a wonderful day. Namaste.

[@YogawithYana]

I agree and feel like that so much, the flow is amazing

[@aniqua_2417]

First timer here and the best way I can describe that is that it was asmr for my body I think im obsessed

[@martinachighine4892]

First time here, I practiced with this video and it feels sooo good now, at the end of the session I almost cried, I think I released a lot and I felt so light. Thank you so much, Kassandra, namastè🙏💟

[@rovennxoxo178]

I had an emotional release at the end of this practice, just felt like a lot of negative energy left my body and the good energy entered in! Thank you so much ❤️😊🕊️

[@mICHelle-locs]

same here. i feel so grounded, relaxed and happy.

[@gerisserran2967]

Wonderful; your sequencing is so beautiful and intelligent

[@yogawithkassandra]

Thank you so much!! I put a lot of effort into my sequencing so I'm glad you enjoy it :)

[@gerisserran2967]

@@yogawithkassandra Yes, I feel that way about all of your classes, especially noticing it quite recently and wanted to share that feedback.

[@MovewithJenn]

Agreed. I love her sequencing. It's like a nice dance.

[@Lotusrein123]

Great class! I just wish it was more of 45 to 60min class. Thank you! Love your channel.

[@wandacorley7921]

From the 30 day challenge to 30 minute Vinyasa flows, I'm glad it's you I meet on the mat every morning! Grace in motion! Namaste beautiful 🙏🏽💫👣💜

[@yogawithkassandra]

Thank you!

[@hershahome4161]

Hi thank you so much, I find myself telling everyone to try your yoga. I love how you have different slots from 10 minutes onwards. I am Indian living in UK and this is the best Yoga I have found and sticking with it.

[@lsguerrero16]

Oh my, my room was hot also! This was a great practice. Admittedly, I had difficulty with the Modified Warrior 3 & Standing splits but I was careful and used support as needed. I’ve been truly enjoying your class. So thrilled to have found your videos during this pandemic. Not going to the gym, swimming, attending other yoga classes was getting me down. I look forward every day to your lessons. Thank you!

[@jgnetwork2786]

noticed how at one time there was very evidently a door in the brick wall behind you - kind of symbolic, though I am still thinking about what it symbolizes... hmm..

[@positiveholisticvegans4416]

Kassandra thank you so much for posting so much fantastic content! We have grown and improved so much over the months! We are both PE teachers and want to become a yoga instructor so we can teach yoga to our students! Namaste! 💚

[@kimhaleuk]

Loved this practice! My favourite part was the forearm plank to wild thing variation. Thanks Kassandra!

[@irenechong686]

I’m so happy with this new class. Thank you Kassandra

[@MovewithJenn]

Agreed! Such a great class!

[@jaylee2957]

I just finished this and feel strong. I didn’t do it perfectly and fell down few times but I’m gonna try this several times more. I decide to believe in myself and try more. Maybe I could do this sequence more better than today. Your class always give me some belief on my own. I start everyday with bless and greatfulness thanks to you. Thank you so much again.

[@carolynnspencer2171]

I absolutely loved this one. It amazes me how you can keep coming up with new and creative flows. I’ve also used your bedtime yoga flow from this week in conjunction with the chakra meditation repeatedly to get to sleep over the past several days. Thank you!

[@yogawithkassandra]

Thank you so much!!

[@PunkA55B1tch]

This was my first intermediate class and there was only ONE move I couldn’t do! But this was amazing! 💗 my word was “Confident”

[@ashleymenard8764]

Perfect morning flow! Gave me the energy I craved to start this morning off well. Thank you 🙏🏻✨

[@TheBrenda3024]

I really liked this one. I’ve only been doing yoga for a couple months so I’m shocked with doing some of these moves. Definitely one of my favorites.

[@TheBrenda3024]

Thank you for the welcome. I’m far from being flexible so I was amazed of some of the harder poses. Normally I would shy away and not try them at all.

[@tanyashaffer3990]

This was great! I've been doing the 10-minute ones with you for a while-you're amazing!-and this was much harder, but fantastic! Something to aspire to!

[@timothytellez4364]

Amazing flow! I started doing yoga regularly with your videos for the past ~3 months, basically to maintain my sanity during the coronavirus surge working in healthcare as a physician- it's powerful medicine for sure. I really like the 30 min sessions and how adaptable they are to beginner-intermediate level. Thank you and look forward to more. Be well.

[@yogawithkassandra]

Thank you so much for the work you do!!

[@sarahojatpanah3033]

Thank you so much for helping us feel so good. So glad I found your channel ❤️

[@RachaelRyan121]

This was a wonderful class and just what I needed. I would love more like this at the 30 minute length. Thanks!!

[@yogawithkassandra]

Thanks so much!

[@Isaduhatulo]

Yes, please!!! 30 minute or even 45 to 1 hr vinyasa yoga flow plsssss

[@peppotguerreiro647]

Love this Kassandra! Did it after HIIT, relaxing flow ❤️ Thank you.

[@NeelamKumari-dm4vc]

Yoga makes my soul calm ❤️😌

[@isabelkimble4879]

A little challenging but great flow to start the day. I love how your practices tend to challenge me a little most times; I’ve done very little yoga or exercise lately so really need these to pick me up again. Thank you. ❤

[@mahayoga]

Perfect, Kassandra! Thank you 🍀🙏🏽♥️🌻

[@bankerlady]

This is so excellent Kassandra!! You are truly so gifted with teaching! Thank you a million times!

[@lindacollins5527]

This flow was beautiful and smooth. I would love more 60 minute flows.

[@ForeverYogawithSusannah]

Excellent practice, challenging but safe. I'm so glad you end with an OM. namaste!

[@xxlscrunchie]

loved this flow! thank you kassandra!!

[@wilmamom5017]

LOVE LOVE LOVE this session. You have such beautiful energy and your voice/instruction is so calming. You are by far my favorite yoga instructor on this platform. Lots of love and light to you. Namaste.

[@prachishreyskar8048]

Loved this so much! Please post more intermediate vinyasa flows of 45-60 minutes.

[@melonra92862]

I always come back to this channel though there are tons of yoga channels on KZbin. Kasaaandra is my fav yoga tutor / coach because her class is easy to follow and the verbal instructions are very clear( when I'm doing laying down poses I don't need to look at the screen constantly). Another important thing is she really boost my confidence and self awareness through the practice. She never push you too hard or do some pose exaggerately( I mean I'm pretty sure she is able to deepen a lot of poses like wheel but she would always hang in there). It's not about showing off; it's about teaching.

[@katedarling23]

LOVED this flow! Thank you so much for sharing these. They are my saving grace during this pandemic!

[@elenacathalina3937]

This was one of the most beautiful yoga practices I have followed in a while!

[@daniwilliams1306]

I love love love this flow!!! I've been doing it at least twice a week as well your morning yoga movement and other flows you post for the past 3mths. Tonight I found extra strength and held the balancing poses longer than I ever have 🥳🥳🥳 progress is addictive 🥳🥳🥳 Thank you for all your hardwork you do to provide free yoga on the internet ❤

[@awakenwithsimone]

I love the style of your classes! Your energy, technique, the flow and good ques. Thanks! X

[@BiancaaaD]

First time doing one of your flows and Im hooked! Love how you incorporate some more uncommon poses and your focus on the often neglected shoulder opening poses. Such a yummy flow!! Doing my YTT right now and super inspired by your creativity and great cues 💜

[@kylahackett3598]

One of my favourite yoga sequences on youtube!!! Both a challenge and cleansing! Thank you Kassandra!

[@shapes11]

Since Covid I've been practicing Yoga with Kasandra ~3 times a week.. many hundred videos... this is still my favourite.. keep it up Kasandra.. Greetings and love from Cork, Ireland ❤

[@wahigal]

I really enjoy and appreciate so many of your videos (yoga, meditation, affirmation) but the thing that I appreciate the most is that you do not skip the savasana as so many instructors do on these types of videos. Please continue to include savasana. Thank you.

[@sweetchinmusic3]

Namaste, I am grateful that the ancient wisdom of India and Hinduism ( yoga and meditation) is being appreciated and adapted all over the world now...

[@athenavee]

This flow was amazing! Love the sequencing so much. Thank you !!

[@marneiz]

amazing as always! I really like how your classes are very true to the level you classify them and the description! thank you for your amazing work!

[@mayasmith670]

I love how much you fit into this flow! It’s definitely faster paced which I like. Thank you for this!

[@sharondeboer5164]

I can't balance at all, and when she said balance on one foot with your knuckles not touching your back I nearly freaked!😬😥😥

[@kenjidub]

Very good one! I love the way you keep it always fresh with effective and creative flows. ❤❤❤❤

[@jenniferdavidson9604]

Best 30 minute class I’ve ever taken - a true full body flow focusing on stretch, strength, and balance.

[@ma.clarifelalonday3459]

Love it. Thank you Kassandra

[@TertiaRieglerEmbodiment]

This is one of my best classes ever! Thanks so much Kassandra! I love your channel so much. Congratulations on reaching 1M subs ✨

[@mandiearmstrong5836]

Yes please. More afternoon flows would be great! Loved this one.

[@dixit6605]

I'm from India, the place where yoga was invented and I liked this session.

[@Karoboard]

I don't know why I found this one easier than the beginer ones somehow xD feels great tho, thank you

[@CloverASMR.]

Intense and I have awful balance but I smiled a few times. Thank you so much

[@keepingzen4982]

Thank you for this beautiful class! Was able to finish a full 30 minute practice without getting distracted, after a really long time! Have subscribed to your channel. Looking forward to practicing more with you!

[@Kael7sagitariom]

I Loved the class, i'm happy that my english in progress of learning already permited me to follow this class SO amazing, i'm already a new follower, thanks for share your practice with us around the universe. Light and Peace for all of us. Namastê :D

[@KomalThakur]

That's was just made my whole body flows. Thanks for this session

[@ladykws]

9/08/2024. Sunday. This one was fun to follow, with a bit of challenge to it (interesting transitions and poses). Here's to my intention!

[@Artspeaketh]

I bit more than I could chew.A very humbling practice. Gratitude.

[@romaneaudibert1695]

Thank you so much. I haven't worked out in a while and I wanted to resume slowly. This made me both work out and feel strong and good. Love your videos. Thank you girl, you rock ❤️🌟

[@starmarie9589]

awesome Kassandra... this was a wonderful experience..You are such motivation . Thank You!

[@kyli3__]

This was one of the best yoga videos out there. I felt amazing after! Thank you for this.

[@safar7775]

Hello Kassandra I am a big fan of yours I watch you video every day and follow . I really enjoy doing it and want to say Thank you so much ❤️❤️🙏🙏 Keep doing it 💖💖

[@NicoleVergara-p2c]

Such a fun class with new unique combinations of poses! Loved it so much! Usually I would definitely get sweaty from this, but over where we live its - 15 degrees today and hence a bit colder indoors. Thank you so much again Kassandra!

[@radhikam9006]

Hi Kassandra I am doing all your workouts. Started like 30 days back slowly which is really improving my body flexibility. I would like to take this opportunity to thank you for promoting free Yoga. I am a big follower of yours . On this special day I am leaving my first comment HAPPY TEACHER's DAY

[@ladykws]

1/21/2022, Friday. POWERFUL! Produce was the initial word. Sober was the final word.

[@RashmithaDhanraj]

Killer flow🥵 i thought i wont be able to keep up. But i surprised myself! Thank you for the practice ❤

[@deirdremauk4054]

Amazing practice!!! Thank you!! I need to practice a little more to get pigeon, splits and standing splits! I used to have pigeon and splits 😅 You all have a beautiful day!! Namaste!!

[@heatherpenrose2339]

TY!!!! also hot in Rochester NY on 7/4/24. Did this outside !! thanks again. Your classes a pretty much a daily practice

[@giuseppelightscandle]

Labor day. At Beach. Perfect weather. Me: I need another Kassandra flow. Me: (second K-Flow of the day) Me: 😌 Also Me: youtubing what K-Flow im going to do later.

[@melissarose1984]

First time on your channel and I really enjoyed this session! Perfect pace, great stretches 🧎🏼‍♀️ thank you Kassandra! 🙏🏻 subscribed!

[@kategardner4748]

THANK you, Kassandra, for this and so many other interesting, varied, and challenging sequences. I'm 67, and am trying to re-establish my practice, and regain strength and flexibility after multiple joint surgeries and far too long in a sort of long-term depressive fog. This helps.

[@RushDefuze]

First attempt at an intermediate, 30 minute practise since the start of lockdown and boy was it hard. Feel amazing though! Thanks for all the content. Namaste

[@sam-wj6hx]

Thank you so much! This was great! For anyone that has depression yoga is the best thing it helps you sense your body again and feel life flowing as depression block those! Don’t underestimate the power of this ancient medicine of soul and body ❤

[@anastasiadoukas9716]

Fantastic. Feel rejuvenated after work !! Namaste Kassandra 🧘🏼‍♀️💯

[@MariaLeto12]

Wonderful Flow 🙏❤️❤️❤️❤️❤️

[@meenakshivij5273]

Enjoyed your class. Great choreography. Wishing for a longer class. Thanks 🙏

[@marmalady123]

Love love love all your content! This video kicked my butt but it was SO good! Thank YOU Kassandra! It's been 4 months since I started Yoga with your videos and looks like now there's no looking back! :) :)

[@younice0120]

Ahhhhh! I Love Youuu so muchh! thank you for this... I have stopped exercising for a while cuz I got unmotivated and it made me extremely unhappy so I figured out going back to yoga would be nice but it's more than nice! The feeling of this yummy stretches ahhh 👌😘

[@lucykelly6083]

111121 “This is a tough one!” No kidding. I loved the pose but it was tough!!! I loved this flow. Thank you. Feeling all stretched and open. Namaste.

[@manjutrivedi78]

You have changed the way I practice yoga... Thank you so much!!! Lots of love and gratitude ❤️❤️❤️🙏🙏🙏

[@jennybrandon2393]

This was such a good flow. I’ve been needing a spicier flow to get me motivated out of beginner practices, and this was just right. Thanks for continuing to post videos for us!❤❤❤

[@serbz1986]

Awesome flow! Keep coming back to your videos! Iv tried so many but your flows are the most stimulating, relaxing but the right amount of challenge! You clearly are the best 👍🏼 literally fell when you did but kept then rest going do was super proud of myself 😊😊😊