15 min Morning Sun Salutations Yoga Flow - Yoga with Kassandra

By Yoga with Kassandra 14 mins 19 secs Added May 23, 2026

Join instructor Cassandra for a quick and invigorating sun salutations flow, perfect for boosting your heart rate and stretching your entire body. This practice is ideal for starting your day, warming up before a workout or run, and requires no props.

You'll move through classic sun salutations A and B, including gentle warm-ups like cat-cow and downward dog, and finish with a calming cool-down, leaving you feeling energized and centered.

Focus Areas

Benefit Energy Boost

For an uplifting and invigorating practice that builds heat and awakens the body.

Focus Area Full Body

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

Pose Type Sun Salutations

Practices centered around the traditional Surya Namaskar flow to warm up the entire body.

Pose Type Backbends

Workouts that focus on increasing spinal flexibility and opening the front of the body.

Pose Type Forward Bends

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

Pose Type Twists

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

Pose Type Hip Openers

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

Pose Type 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.

Yoga Poses

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.

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.

Standing Forward Bend

Uttanasana. A forward fold from a standing position, stretching the entire back of the body.

Upward Salute

Urdhva Hastasana. A standing pose with arms extended overhead, often at the start of a Sun Salutation.

Cobra Pose

Bhujangasana. A gentle backbend where the chest is lifted off the floor while the pelvis remains grounded.

Plank Pose

Phalakasana. A core-strengthening pose resembling the top of a push-up.

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.

Warrior I

Virabhadrasana I. A powerful standing lunge with the chest and hips squared to the front and arms raised.

Garland Pose

Malasana. A deep squat that opens the hips and stretches the ankles and lower back.

Seated Spinal Twist

Ardha Matsyendrasana. A seated twist that rotates the spine and stretches the hips and shoulders.

Corpse Pose

Savasana. The final relaxation pose, lying flat on the back to integrate the practice.

15 min Morning Sun Salutations Yoga Flow - Yoga with Kassandra

Focus Areas

Yoga Poses

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