30 min Sun Salutations Yoga - Strength, Balance & Flexibility
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- Опубликовано: 3 июл 2024
- Join me for a 30 min beginner to intermediate yoga practice with sun salutations for strength!
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Welcome everyone! I've got a fun and challenging flow for you today. Let me guide you through a 30 minute yoga class focusing on sun salutations, surya namaskar. This is a longer and updated version of this class I did a few years ago: • 15 min Morning Sun Sal...
Sun salutations are a wonderful way to build strength and flexibility while also building the mind-body connection. I'll be taking you through half sun salutations, sun salutations A, Sun salutations B and hatha surya namaskar. We will also have a few balancing standing poses in between each flow and we will end with some hip openers. Sun salutations are an excellent way to begin the day so this would make a great morning yoga practice.
The poses in this practice are all suitable for beginners but because of the pacing, length and speed of this class it might be best suited for intermediate level students. It's a fun class that you can do over and over again and improve over time.
No props needed. Enjoy!
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Thanks for watching,
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.#30minyoga #sunsalutation #yogawithkassandra
00:00 Introduction
01:34 Child's Pose
02:55 Cat/Cow
03:51 Wrist Stretches
04:56 Balancing Table Top
06:40 Downward Dog
07:16 Ragdoll
07:45 Half Sun Salutations
08:59 Sun Salutations A
10:41 Standing Stretches
12:15 Sun Salutations B
15:48 Standing Balancing Poses
18:40 Sun Salutation A
19:24 Hatha Surya Namaskar
21:25 Warrior 2 Sequence
23:15 Side Lunges
24:14 Sun Salutation A
24:50 Pigeon Pose Right Side
25:52 Pigeon Pose Left Side
26:53 Puppy Pose
27:39 Sphinx Pose
28:31 Reclined Twists
29:56 Savasana
32:25 Closing 
Хобби
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please do another spicy core challenging class
💜Loved this! 🔥😍
Thank you yoga morning GBU PAPUA
Hi Kassandra, I had just placed order for your book. Really enjoyed your class. Thumb up and keep going! I like your voice and positive vibe, your cueing is very cleared.
J
Silent viewer here! 🙋♀️ I don't usually comment on videos, but after practicing this morning, my spirit compelled me to share and express my gratitude. I personally am more of a lone practitioner, nothing against in person yoga classes at all whatsoever, everyone has their own thing and that's wonderful, but there's just something about practicing alone that makes me feel closer to my higher power. So I just prefer to practice at home. And I just want to say thank you for all that you do and all the videos that you share 💜 I am somewhat of a beginner, I found yoga and began my own spiritual journey about 2 and a half years ago. I have struggled with anxiety and depression for as long as I can remember, and also with substance abuse. I am going on 5 years clean.. and I truly believe I have yoga to thank for that. Practicing mindfulness, meditation and yoga (even though I think sometimes 'mindfulness' is easier said than done), has really, really, REALLY been helping shape me into a better, more present and aware woman and mother. Honestly, I also give credit to the practice for helping me stay clean. And the point I'm trying to make here is that I probably wouldn't have discovered this wonderful, spiritual practice if it hadn't been for your classes and videos, not only so easily available, but also so easy to follow. I have learned SO much just by following your videos, and listening to your teachings. At first, I thought there was no way yoga could be for me. There was no way I could get my body to get into some of these shapes, much less get my mind to quiet down long enough to focus on them. But here we are almost 3 years later, and I'm getting better (in so many areas of my life) by the day. You teach so wonderfully that it's not all about how a pose "looks", that's not what is important. You've shown me how to not judge myself. You make it so beautiful and easy to grasp, and remind us that it's not about perfection, you just have to show up. You've shown me, and many others I'm sure, FAR more than just how to get into a pose. Thank you so much for sharing your knowledge and beautiful spirit with the world 💜 I pray that your day is as wonderful as you are 💜
Namaste 🙏🧘♀️💜
That's so beautiful, thank you and congratulations on your sobriety!
Congratulations 🌹this is so beautiful !! I wish you 100% in your life .. beautiful soul !! And !! Yes !!! Kassandra is “beautiful” in every aspect !! Namaste 🙏
Your story mirrors mine almost completely. So happy for you to have found joy and peace in yoga. It really is transformative isn’t it? 💙
Good for you for searching and committing to healthier coping and habits!!!! You're an inspiration. 🙌
God is with you and in you...Congrats for turning your life around
Namaste from India🙏 I have been doing Kassandra’s classes since 2020. It came as a boon in the lockdown. I was irregular since the last couple of months due to my hectic schedule but since the last week I have been practising daily and I can see the change already. I am regaining the self-confidence and positivity that I had lost by not being in touch with Yoga. Yoga is definitely magical but it becomes even more fruitful when you have a mentor like Kassandra. Thank you. 🙏✨✌️
This is my favourite practice for now. I am from Ukraine. It's really help to be calm and strong in the war time. Thank you.
Слава Україні! From 🇬🇪
I love how clear Kassandra is with her direction: even with challenging flows like this one, you know exactly where each body part should be at all times. Super important for klutzes like me 🥰😸 Thank you.
Hello from the beautiful UK county of Cornwall. I did this practice this morning looking out over the Fowey estuary and harbour which is gorgeous. It was dark when I started but the lights of the fishing boats leaving harbour were already moving. The day dawned as I stretched and now it is light. All this and yoga too. Feeling very blessed. Thank you.
An hour long version of this one would be awesome. It was lovely and fun. Thank you Kassandra. Namaste 🙏💗
I thought the 15 min flow was challenging! This one was tough but I felt great when I completed it. Keep these more challenging flows coming, I'm loving the challenge. Namasté from Spain
Saludos ! Are you a beginner ?
@@lanalane5856 Saludos! I'm closer to intermediate at this point but this was still challenging because of the pace and all those chatarangas 😉
@@marypl4152 oh yeah , it was hard for me too. That’s why I wondered if it’s me or it’s hard for any intermediate students 😅 Besos
Yes I agree I did the 15 minute Sun Salution 🌞 I thought that one was very challenging it really elevated my heart rate as this one did as well.. This one was tough I was sweating 😓. Going to keep practicing it, balancing poses are still very challenging to me I try to listen to her cues to get into them.
You don't even know how much this made my day to see. Tuesday morning I know what I have planned.
Same here. I’ve been waiting for this!
I almost went and found another class after your description of it but I decided to challenge myself and I did it! I am glad I did even though I had to move a little slower than you. I just adore you, Kassandra. I have been doing your classes five days a week for almost two years now. You were my first introduction to yoga when I Googled yoga for hips and I was in love with yoga after that. You have blessed this stay at home mom of three in her early 50's.
Thank you so much! I'm glad you decided to give the class a go :)
That older sun salutation video has always been a favorite of mine. This one was equally as great, thank you!
same same same!!
Which one please? She has 10mins, 15mins and I think 56mins? Which one do you recommend?
I had COVID and wasn't able to exercise for almost a month. This was a perfect way to get back into the flow.
What a complete great sequence! Namaste.
I am so looking forward to doing this tomorrow morning. Thank you so much, Kassandra, for your awesome videos. I share your channel on social media every morning after doing an early practice. You are simply the best yoga teacher out there! 🙏🧘♀️❤ ~ Mandy
I sooo love this woman! She's honest, she's sharp, she's determined and nobody can get her out of step!
Thank you for every morning ❤
Pure Magic! Thank you
My favorite practice. Thanks, Kassandra!
How wonderful, thank you Kassandra!
Thanks, Kassandra!
Thank you, Kassandra ❤️ You are greatly appreciated.
Gratitude to you always
Thank you. You are a great teacher with lots of positive energy. 🌺
love love love this flow
Thank you, namaste 🙏🏻
LOVED this! The 15 minute version mentioned in the video was my go to for sun salutations, and always wished there was a longer one similar to it. Glad to have seen this today. Thank you for sharing it with us!
I had honestly forgotten how much I enjoy Sun Salutation practices - this was great, thanks!
I really appreciate you and how my body feels after this, thanks for always delivering greatness Kassandra!
This is my favorite morning flow. It’s extremely energizing !
I feel good , energize and confident! Thanks to you.
I'm obsessed with this sequence, I've done it 43 times in the last 2 months! Thank you so much!!!!
Thank you Kassandra. You are the best xxx
Good morning 🌄 Thank You so much Kassandra 💕 💕 I appreciate You 🙏
Sos la mejor! Gracias por tu enseñanza... Saludos desde Argentina
thank youuuu 💜
Thankyou!!! I am grateful for your way to guide us and the calm in your voice. Thanks 🪷
What a great teacher you are ! Creative and sober in words and guidance ! 🙏🦋
what a wonderful practice! thank you Kassandra you are the best!
Love this class. Do it often! Thank you!
Thank you Kassandra 🙏❤
Thank you Kassandra!
praise the sun!
LOVED this class! Thank you so much!
This is my new daily routine!!!
This was exactly what I expect of a Vinyasa Yoga Class: a beautiful combo between strength, balance and flexibility. Thank you so much Kassandra. I hope your hamstring heals fast! 🙏💗
My favorite routine so far!
Love this new sequence.
My favorite flow so far. Thank you🙏
Thanku🌅
Thank you! I really appreciate your clear and precise instructions.
This is my all time favorite flow. Thank you🙏
Excellent, energizing, all around uplifting. Thank you
Thank you very much!It made me start my journey with energy. Kassandra you're the best!
Namaste! Thank You
I feel Pleasure! Relaxation! Thank you so much! ❤Gratitude for you, Kassandra!❤❤❤
Another one of my favorites which included the older sun salutation video. Thank you Kassandra
Thank you Kassandra, very fulfilling 🙌🏾🌷
I love your energetic little hops to the front of the mat and such.
THE BEST CLASS EVER!!! 🧡🧡🧡
This is my new fav Kassandra flow. It’s a perfect pace for me and I love the variety in the flow. Thanks Kassandra for being so giving.
Challenging but rewarding! Thank you.
Thank you 🙏🙏🙏
Thank you Kassandra. I really enjoyed the flow.
Thank you so much.
Thank you for today's morning practice Kassandra. Namaste!
Thank you Kassandra, I love your style and the way you sequence each flow, I am learning a lot from the artfulness of these practices! So much love radiating form the energy you bring, and this community- I can feel it, it was a much needed grounding and very healing and heart-opening experience. Namaste. If you are here- give yourself so much grace and trust- You have got this.
Thank you 🙏❤️
thank you kassandra! I've been doing yoga everyday for 2 years but it had been a minute since I did sun salutations and it felt soooo good 🤍🌞
Amazing practice! Thank you 🙌🙌🙌
Kassandra, I want to thank you for this video! It got me through my husband ending of life as I care for him and now it is helping me with the unbearable grief, he was my best friend and an awesome partner. 🤍
If you could make a new video for grief, it would be great. Thanks again!
I feel great after doing this. Thank you!
Love this practice, thank you so much
Great class. Thank you.
Literally you're the best thank you for such great class
Thank you, Kassandra! Also for the encouragement that this kind of practice gets easier the more we do it. I can certainly attest to the gains I have made since practicing with you at the very beginner level three years ago! My deepest gratitude to you.
Love this practice! I’ve done before and each time it energizes me for the day! Thanks
I love Kassandra's flows! They make me feel so good at the end of the day!
Love practicing with Kassandra!! Amazing skills delivered with knowledge, clarity, kindness and care! Deep gratitude!
Great flow! Thank you for your positive energy!
Great way to start the day ! Thank you! 💛💛💛
thank you k. i appreciate you.
Thank you 🙏
This flow was challenging and refreshing 😄. when i started I thought I'm not gonna be able to do this, but i stuck with it. And when I was finished i felt soooooo refreshed . loved it. Thanks Kassie
Fabulous Kassandra!! Thank you from my deepest !! Namaste 🙏
3 C's: creativity, continuity, cues! Thank you, Kassandra!
❤️this practice 🙏
It's a fantastic inspiring basic flow. Tank you.
Been away but now I’m back… just what i needed today! Cheers
Thank you so much for this class!
Thank you for this! I do your morning yoga videos every day and absolutely adored this longer practice!!
Thank you!
Thank you so much 🙏 ❤️
Love you Kassandra! 💙 💛
Love love love ❤️ ❤️ ❤️
Thank you
Thank you Kassandra. Very nice class.
Love this flow! Namaste 🙏
This sequence is fantastic. I really like these well rounded 30 minute sequences and this one covers everything
I have been doing your flows for about 5 years now and I cannot be thankful enough for all the flows that you have posted. Thank you very much :)
I love to ohm... anuva great 1! Thanks Kassandra
Great way to start the day. Thank you!
Wonderful soft stretches to help me wake up. Namaste 🙏