10 min Morning Yoga Flexibility Flow - Yoga with Kassandra

What this class works on

Benefit

Flexibility For increasing range of motion and lengthening muscles.

Focus Area

Full Body A well-rounded practice that engages and stretches all major muscle groups.

Hips Workouts with an emphasis on hip-opening poses to release tension and increase mobility.

Hamstrings Designed to safely increase flexibility and length in the back of the legs.

Lower Back For strengthening supporting muscles and gently relieving lower back pain and stiffness.

Upper Back To target posture, release tension between the shoulder blades, and open the chest.

Legs & Glutes To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.

Chest Opener Features poses that open the heart, broaden the collarbones, and improve posture.

Difficulty

Beginner For those new to yoga or who prefer a focus on foundational poses and alignment.

Pace

Gentle A slow, soft, and mindful practice with an emphasis on relaxation and gentle movement.

Pose Type

Forward Bends A practice focused on forward folds for calming the mind and stretching the entire back body.

Twists Features twisting postures to aid digestion, detoxify, and improve spinal mobility.

Hip Openers A popular category focused on releasing stored physical and emotional tension from the hips.

Pranayama (Breathwork) Workouts with a strong focus on various breathing techniques to influence energy and state of mind.

Meditation Classes that include a significant portion of guided or silent seated meditation.

Props

No Props A practice that can be done with just your mat; no extra equipment required.

Poses in this class

• Cat-Cow Pose Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.
• Downward-Facing Dog Adho Mukha Svanasana. An inversion that resembles a dog stretching, forming an inverted V-shape with the body.
• Child's Pose Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.
• Corpse Pose Savasana. The final relaxation pose, lying flat on the back to integrate the practice.
• Plank Pose Phalakasana. A core-strengthening pose resembling the top of a push-up.
• Standing Forward Bend Uttanasana. A forward fold from a standing position, stretching the entire back of the body.
• Bound Angle Pose Baddha Konasana. A seated hip-opener with the soles of the feet together and knees out to the sides.
• Reclining Spinal Twist Supta Matsyendrasana. A gentle supine twist, bringing one knee across the body.
• Pigeon Pose Eka Pada Rajakapotasana. A deep hip opener with one shin parallel to the front of the mat and the back leg extended.
• Low Lunge Anjaneyasana. A deep lunge with the back knee on the ground, stretching the hip flexors.
• Seated Spinal Twist Ardha Matsyendrasana. A seated twist that rotates the spine and stretches the hips and shoulders.
• Sphinx Pose Salamba Bhujangasana. A gentle backbend on the forearms, a modification of Cobra Pose.
• Half Forward Bend Ardha Uttanasana. A pose with a flat back, halfway up from a standing forward fold.
• Upward Salute Urdhva Hastasana. A standing pose with arms extended overhead, often at the start of a Sun Salutation.
• Four-Limbed Staff Pose Chaturanga Dandasana. A low plank pose that is a key part of the vinyasa sequence, building upper body strength.
• Cobra Pose Bhujangasana. A gentle backbend where the chest is lifted off the floor while the pelvis remains grounded.
• Upward-Facing Dog Urdhva Mukha Svanasana. A strong backbend where the body is lifted on the hands and tops of the feet.
• Chair Pose Utkatasana. A standing pose that mimics sitting in a chair, strengthening the legs and core.