20 min Morning Yoga - Balance & Lower Body

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Enjoy this 20 minute vinyasa flow yoga class to improve your balance and lower body strength.
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Hi everyone, thank you for joining me on the mat this morning! Let's begin our day by energizing ourselves with the help of balancing poses. This is a 20 minute morning yoga sequence with an emphasis on strengthening and stretching our lower body, so we will really work on hips, thighs and hamstrings. I'd say this is more of an intermediate yoga class however it can also be a wonderful challenge for students who are wanting to move from beginner to intermediate.
This is a great quick flow you can do when you're short on time but want to get a great practice in. We'll play around with poses like high lunge, warrior 3, chair twist and pigeon pose. No props required and we've got some bonus cameos from my dog Luna and my cat Kitkat. Enjoy!
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Kassandra
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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.

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Опубликовано:

4 фев 2024

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Комментарии : 454

@yogawithkassandra 4 месяца назад

*As always, thank you so much or practicing with me!*

@daenerysmartin2070 4 месяца назад

❤

@Yoga_Circle_Lueneburg 4 месяца назад

♥

@ReginaLynnavatar 4 месяца назад

Ooh, what's sweet sweet babies , kitty kitty and sweet Luna, what precious little sweethearts, love hugs and kisses and belly rubs for Luna . They make the practice So much merrier. Love them sweetbabies ❤❤🐾🐾

@ReginaLynnavatar 4 месяца назад

Thank you All so very very much,,( I Did struggle through the balancing poses as I Do have advanced stage cirrhosis of the liver, and because of being bed bound, I lost a lot of muscle and ability ) However, thanksto you andyour sweet sweet babies , I was motivated to keep trying. So , as I said , thank you All , so Very Dearly , my sweet loving angels . Blessings and love , from my heart to yours . 🧘🏼‍♀️🙏🏻😘😘😘❤️❤️🐶🐈🐾🐾❤️❤️❤️☀️🌳🍃🍁🍂🍃🍁🍂🍃🍁🍂🎉🎉🎉💫✨️✨️✨️✨️✨️ 21:12

@krisweixel7369 4 месяца назад

I practice with you regularly, Kassandra, and I always love it!!!! Thank you for all you do!

@davidsanders9693 4 месяца назад

Thank you for doing this, I am a vet with PTSD, I have never done yoga at all, you are part of my process of healing! Don’t stop there are more of us than you know, you’re making a difference bigger than you think!!

@kjcallahan7309 3 месяца назад

My love and gratitude for your service. ❤🙏🏻♥️

@moumitamoitra8770 3 месяца назад

Please keep the 20min sessions coming. The duration is optimal for practice and this one was so refreshing!

@brookmc5076 Месяц назад

Nah could be longer

@charlotteb-g2757 4 месяца назад

More 20 min flows please Kassandra! 😊❤

@ouououououou0 4 месяца назад

Yes! And 20 mins for neck and shoulder release!

@sharonabbate2076 4 месяца назад

Thank you for this challenge! Recently turning 70, the benefits of balance is so important to incorporate into my practice. Love being on the mat with you.

@nancyscottandarwen213 4 месяца назад

I need another challenge. You hooked me onto yoga with your 30 day 10 minutes. Been practicing for a while now. I am beginner but need to move to intermediate. What about a 20 minutes, 30 days beginner to intermediate challenge. Thank you for all you teach me.

@alexa9657 3 месяца назад

Great idea. I'd love a 30-day series of 20 minute classes, when you have time please, Kassandra.

@ordinarypossum 3 месяца назад

Love this idea! The twenty minute duration is great for me

@irenep8660 3 месяца назад

I agree with you, ladies! A 20-minute 30-day challenge would be great! 😊💕

@janetbrown1672 3 месяца назад

Ditto. Thank you Kassandra! It was also your 10min 30-day yoga challenge that got me hooked! Have been doing yoga with you ever since! 🙏 And I am spreading the word! 🙏

@somalilandrecognition5413 3 месяца назад

Thank you Kassandra :) Same here, I would like to get better at those balancing movements, although my balance is much better later in the day, I find.

@cherylhagymasy1257 4 месяца назад

Good morning! Great practice! That flamingo pose was tricky, something to work towards. It amazes me that you are able to calmly speak while working so intensely, very admirable!

@angelauska 4 месяца назад

Same thought😅!

@jasminebowra3536 4 месяца назад

Lovely way to start the day. 20 minutes of yoga is easy to fit in to a morning. More of these would be great. Thanks Kassandra .

@brendasevcik8188 Месяц назад

Six weeks ago today I had a tummy tuck, and this was my first practice. It felt so good. Thank you, Kassandra. May the light in me honor the light in you!

@julianebritz5510 4 месяца назад

What a great practice! You've been my savior on my way out of long covid. I do your classes on a daily basis and they've helped me a lot. Thank you from the bottom of my heart for what you do. ❤

@breakofdawn11 4 месяца назад

I had long covid last year so I can relate to your journey! I just did the classes I felt I was physically capable of as I made a slow recovery. It took weeks to even progress back to standing poses, my balance and strength was so poor. You must be feeling a lot better if you can do a balancing class ❤

@aeesharehman455 14 дней назад

Hi Kassandra, I thoroughly enjoy your 20 mins session! Can you please make more with minimal cues? Thank you and God bless you for all these free videos! You’re making a huge difference in our lives through your presence and positivity 🎉👏🏻

@theresasullivan-barger4360 14 дней назад

I got into daily yoga with your 10-minute, one-month challenge. I love your classes but especially those that strengthen the core, overall strength, and improve balance. And, thanks to you, I love a good stretch! Thank you!

@FrankieC200 2 месяца назад

Flamingo to Down Dingo? Bingo! Thanks for innovative sequence.

@julieg170 4 месяца назад

Good morning! The flamingo pose was new to me and a great challenge to try! I will repeat this practice. Have a lovely day and thank you! ❤

@marionfrancois1356 Месяц назад

Just did it this morning as a 7-month pregnant yoga teacher and it’s a great way to start the day, energise and get the legs muscles waking up! Thank you Kassandra. I love practicing “with” you!

@sofiap4692 3 месяца назад

5months postpartum and i finally feel ready to get back to my yoga practice ! I just realised how much I've missed you Kassandra and your beautiful, creative workouts. Thank you so much for your work as always ❤

@veronicasunlight 22 дня назад

Loved it. I managed not to fall while transitioning from difficult poses & am so happy for my little achievements.

@_anna 2 дня назад

I enjoy this one so much! ❤

@arpita8475 2 месяца назад

Hi, i struggle with ADHD and other mental health issues, so ever since i turned 16, waking up in the morning felt like a nightmare to me. This year I am turning 30, found your channel and for the first time in 14 years, i look forward to waking up in the morning. Thank you for your gentlest way of teaching, i had tried yoga before but nothing made me stick to it before your channel. I am moving from 10 minutes classes to 20 minutes now, it feels wonderful ❤

@jayeannsopkowiak1169 4 месяца назад

Thank you! Perfect way to start my day! Not sure how KitKat stayed on the blanket 😂 Namaste!

@elliethomson4345 4 месяца назад

Love these 20 minute morning intermediate flows!!

@lisafweeks 24 дня назад

Thank you. I so appreciate the balancing practices.

@Dee___5 13 дней назад

Thankyou Kassandra 🌸

@kratelruiz-washington791 16 дней назад

Whoosh, I def need to work more on balance! This one was challenging but def in a good way! Thank you for your videos ❤

@lezlier.6679 4 месяца назад

Thank you. I always need to work on my balance..

@sandraworth7663 13 дней назад

Having lost my balance this was a challenge so a work in progress. Thank you.

@korennaaster78 Месяц назад

This felt great! Thanks Kassandra! :D

@rayfan8903 23 дня назад

One of my favorite sessions, thank you ❤️🙏

@lucystott4734 3 месяца назад

Absolutely loved this. Was having a very wobbly morning this morning (physically and emotionally!), but this helped to ground me, with the added bonus that I made myself laugh every-time I fell over 🤣My favourite videos of yours are the 20 minute morning ones as they're perfect to fit in before work, so I'd love to see even more of these please. Thank you! ❣

@DonBisdorf 4 месяца назад

Thank you so much for this! The balance poses are always tough for me, but I appreciate the opportunity to challenge myself.

@kyliecarter4494 2 месяца назад

🙃 *sigh of relief* I can breathe better now. Thanks Kassandra!

@readthedwelling 2 месяца назад

This kicked my butt (literally)! I loved it! Thank you, Kassandra!

@hlchong7455 2 месяца назад

What a lovely 20 mins flow. Just what I needed to energise myself after a stressful week of work. Great balancing flow for an off balance me. Thank you Kassandra !

@theresaohalloranjohnson84 4 месяца назад

reminds me I need to work more intentionally on balance. I'll be coming to this one!

@kellyjobe3678 2 месяца назад

Thank you for another rewarding practice, Kassandra! I was just thinking about Luna and KitKat the other day, so it was wonderful to see them both in the background as a bonus!

@BethPadua-qw6ej Месяц назад

Wonderful flow for balance, perfect for morning. Thank you Kassandra!

@mcajado 14 дней назад

Thank you! Love your classes!!

@user-xe5ec9vx3p 3 месяца назад

Namaste Kassandra. Appreciate you and your 20-30 minute morning yoga classes. I try and practice with you every morning! You are hands down my favourite yoga instructor ❤

@Lirio2u 3 месяца назад

I needed to get back into yoga after taking years off. I love you Kassandra! You are so good ❤

@Methodician 2 месяца назад

Balance has been one of my biggest challenges even after 10 years of yoga and I feel like I just had a breakthrough with this practice. Thank you!

@phacharawanboonpromkul5512 3 месяца назад

Thanks, Kassandra. I enjoyed this short practice. The two-legged downward-facing dog was a surprising challenge! I never tried it before. Good fun.

@sixappeal1379 2 месяца назад

Found this one hard work! Balancing is my biggest struggle at the mo, the flamingo was challenging. I’ll stick at it. Many thanks Kassandra, Andrew, UK

@amyvieyra7540 19 дней назад

Thank you, love the class.

@flowerr_lily 3 месяца назад

I don’t usually comment, but I loved this flow. Beautiful 🌱

@lucykelly6083 3 месяца назад

080224 This was a great way to start the day. The balancing poses didn't work perfectly but were a welcome challenge first thing in the morning. Thank you, feeling good. Namaste.

@bethr5415 3 месяца назад

Love this one - feels like the benefits of a longer practice in a 20 minute package 🙏

@TracyLS1 2 месяца назад

This was tough, but I need to challenge myself more. Definitely need to work on my balance. Thanks for all you do, Kassandra. You are my favorite online yogi.

@kenjidub 3 месяца назад

I found impressive how the puppies were so quiet during this nice practice! Kassandra please teach me how to find stability on crow pose 🧘‍♀💕

@dj_ccc 3 месяца назад

Tiring but happy I did it! Thank you, Kassandra :)

@fernandolspptagr7463 3 месяца назад

Everyday I do one or two of these yoga flows, this, in particular, is another great class to feel good with Kassandra. Namaste.

@RebDalpadado 3 месяца назад

I’m more of a beginner than intermediate so this was challenging but I enjoyed it! Thank you x

@ekojasamuelo8739 4 месяца назад

Always heartwarming yoga session with you.

@crystalvasquez 4 месяца назад

Balance poses were a bit of a challenge for me today. I just couldn’t seem to gather my balance, then I realized I wasn’t connecting to my body. My attention was on my mind and all the thoughts coming in. This practice was a reminder to bring awareness back to this moment!

@catherinebailey1151 3 месяца назад

I echo those comments referencing the importance of balance as we age. I too will be 70 soon and I loved this practice because I need to work on balance more than ever. Thanks Kassandra

@kellypantaleoni5166 Месяц назад

Thank you for the balance element. It’s so important to work on that as we age❤

@susanusas521 3 месяца назад

Good morning! Thank you for a good morning practice. I always feel motivated to kick the days butt after your am class!

@heididenisco9848 3 месяца назад

Very challenging for me first thing in the morning but perfect flow to start the day-I feel empowered and ready for whatever comes my way!

@marypl4152 3 месяца назад

a wonderful and challenging flow! Thank you for doing these more intermediate 20 min flows. Namasté from Spain

@nicoleraevalencia 3 месяца назад

Great practice as always, and extra special when your furry babies join 😻🐈🐶🐾

@susanmelville8748 4 месяца назад

This was fabulous. The flamingo in the chair pose was a fun challenge. Thank you for all you do

@joeg6280 4 месяца назад

This was a great way to start the day. I cant believe how much progress i have made for balancing!

@serafinariegel8258 4 месяца назад

I enjoyed this class, as I do all of your classes. Some Spinal release from sacral to cervical would be great as class!

@ettysk1961 3 месяца назад

Great practice. Please another 10 morning g challenge. I got used in the last years that you are the 1st person I meet the morning. Thank

@user-fp9el5lu2p 4 месяца назад

Kassandra, you are wonderful. Thank you for this meaningful, shared practice.

@debrasolomon482 4 месяца назад

Great practice as always Kassandra! Thank you!🙏🏽 Would love to see newer Vin to Yin sessions. Namaste🙏🏽♥️🧘🏾‍♀️

@carmenosenton1329 4 месяца назад

Thank you 🙏🏼. This is my 37 consecutive days of practicing yoga and my day 2 for this one. ❤🙏🏼

@niyahhbaby6616 3 месяца назад

Nearly fell asleep towards the end. That really was a great balancing practice. Thank you!

@Its_the_Whole_Everything 3 месяца назад

I love that you get right into the poses…not a lot of chitchat like some others. I've followed you for a while now. Just got back into yoga after having shoulder issues. I’m working on participating in longer sessions. Your videos free lots of variety and are well done.

@jenniferbogartz4924 29 дней назад

Thank you!

@basultoacademy2907 3 месяца назад

Wonderful practice! Perfect combination of a great variety of poses. I am very appreciative of you sharing your teaching. Thank you!

@stacycj100 3 месяца назад

Love love love this workout! Challenging enough (for 60 yo me) and perfect amount of time for a busy morning. Thank you 🙏🏼

@notxavi1963 3 месяца назад

Been doing yoga with you for the 77 days straight now, really feeling the changes it has had on me. Starting to move to these (slightly) longer classes to push myself. Thank you Kassandra :)

@johannedesormeaux3838 4 месяца назад

J'adore ton yoga 🧘‍♀️ tu es une belle inspiration ! Merci et Namaste ! 🙏💗🧘‍♀️☯️🕉

@heidiborgand 4 месяца назад

Wonderful ❤ Thank you so much Kassandra ❤

@swiftcodergirl Месяц назад

Thanks a bunch It’s awesome flow, I added it to my favorites ❤

@bernimoloughney9175 3 месяца назад

I loved the transitional poses here from warrior 3 to standing pigeon and then to the prayer twist, a lovely flow and I felt so strong!

@kristineramsay27 18 дней назад

Thanks kassandra i loved this practice, which i had avoided as i struggle with pigeon pose, but persevered and my hips feel loose and balance is improving 😘

@ruthkitchen3776 3 месяца назад

Thank you for the 20 minute yoga sessions. These are perfect for me

@emhb 3 месяца назад

Oh I really loved this one! Including the twists and bends! Thanks Kass ❤

@keryngasparini3790 4 месяца назад

Thank you Kassandra, I have twisted my ankle and this is my first yoga practice since hurting it! The high lunge is where I felt it the most so I took it slowly! Thank you kind soul xx

@anamariaweinhoner3280 4 месяца назад

i loved it, thank you lots of love from brazil ❤

@Kaya81Kaya 4 месяца назад

Thank you! I love the morning sessions ❤️

@katiey1594 3 месяца назад

Loved this one!! Perfect combo of balance poses to get the heart rate up a bit, but still stretched and loosened up my body.

@ciulabula1 3 месяца назад

Thank you Kasandra, another great class. My balance is crap, but slowly but surely, it will improve

@kimballou3084 3 месяца назад

Absolutely loved this 20min flow. Keep em coming.

@ostrovrealty9168 3 месяца назад

Thank you Cassandra! Great class!🙏

@adinda2487 Месяц назад

Great practice, thank you kassandra!

@Katie-lp7ec 3 месяца назад

Thank you for this practice! I often find balancing quite difficult, but it is good to practice this and become more aware of where I'm putting my weight. It was good to be challenged! Thank you!

@jessicas5414 4 месяца назад

Thank you always awesome practice with you Kassandra! I felt the burn!!! 😂❤

@fvoconnor 4 месяца назад

Your yoga has helped me get back to healthy. Thank you so much!! I also love your affirmations

@janeduscherer1308 3 месяца назад

Found some of the balancing challenging especially on my left side, need to do more! Thank you for another good class.

@Thejumelot 3 месяца назад

Perfect morning flow, thank you so much!

@guesswho3007 3 месяца назад

Loved this one! My right hip is weaker than the left so I love classes that work on this. Thank you so much ❤

@vinciguinn931 4 месяца назад

Love your classes so much ❤

@ClaireLewis-wu2uj 3 месяца назад

This is a great challenge to wake my brain up! I can see myself doing this often to see how it changes over time, thank you so much ❤

@farahosmannurse368 4 месяца назад

Fabulous! More like this please, possibly a half hour practice???

@missdottinntrottin 3 месяца назад

My balance is always a bit wonky in the morning so this was a good challenge, great workshop style class I’ll keep coming back to this one thank you Kassandra

@neusbeltranvidal6092 3 месяца назад

Great quick class to start my day. Still struggling with pigeon pose but doing my journey to it.Thank you so much.

@shawnbleaf1147 4 месяца назад

I am beginning my yoga practice after years of being a high impact instructor and this was rewarding and challenging! Thank you! I do a variety of your sessions every day!