10 min Morning Yoga for Beginners – Yoga for Your BACK

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Duration: < 15
Style: Hatha Yoga
Level: Beginner
Focus: Morning Yoga, Yoga Without Props
Teacher: Kassandra Reinhardt


Hi everyone, thanks for joining me this morning! Let me guide you through this 10 minute morning yoga class which is focused on alleviating back pain and improving your posture. This is a great sequence to do in the morning if you know you’ll be sitting at a desk a lot today.

Yoga is a great way to strengthen and stretch your back muscles and to relieve pain from your low back, mid back and upper back. This is a beginner friendly yoga class but all levels can benefit from this morning yoga class. No props are needed.

I’ll take you through poses like rabbit, cat/cow, low lunge with a twist and baby cobra. I hope you enjoy it!


  1. Susan Emanuel

    Small editing problems but good sequence,

  2. kuestenfuchs

    Oh wow, that was absolutely wonderful! Sooo effective in such a short time, I’m gonna do this one a lot, I’m sure 😊

    • Kassandra

      Oh wonderful! Glad you enjoyed it

  3. Baerbel

    Nice little practice to start the day and my back loved it! Great to combine with one of your 10 minutes morning vinyasa classes🤗❤️

    • Kassandra

      Excellent idea! I love how the short classes leave room for students to combine

  4. ehmcld

    Just what i needed this morning. Thank you. Two words today – calm and capable. 😁❤️

    • Kassandra

      Glad you enjoyed this new class

  5. MARA

    Such an effective, nourishing yet simple sequence. Wonderful. Thank you!

    • Kassandra

      Glad to hear! Thank you

  6. Colette Wabnitz

    Loved this one 💗✨

    • Kassandra

      Yay ❤️❤️

  7. Gabriela Pop

    Very nice! Thank you. Could please also help us with some exercises to increase bone density? Thank you. 🙏

    • Kassandra

      I avoid giving specific medical advice as I’m not a doctor, please speak to your medical professional

  8. Valerie Pérez Edmonds

    Beautifully done, Kassandra. Short, sweet, amd effective! PEACEFUL is my intention today. Namaste

    • Kassandra


  9. Patty Gloekler

    Lovely sequence. Acceptance of myself and my day ahead.

  10. Rebecca Burton

    Loved this new 10 minute morning routine. Thamk you!

  11. Tanja Vierra

    this was so effective and great timing for me to show my son this sequence on the day that he came home from work with back pain. Agree with someone else that said this is great to pair up with another 10 min sequence of yours. My word today is resilient.

  12. Jessilyn

    Calm. Lovely practice. Thank you ❤

  13. Laura Mahalel

    My word today is “tambourine “. Inspired by the Chris rock clip on relationships. I’m at a time of great stress right now and this 10 minute beginner sequence felt extremely challenging today

    • Laura Mahalel

      Extremely challenging and extremely necessary and helpful! What would I do without you?

    • Kassandra

      I hope things start to look up soon!

  14. Laura Mara

    This is one of my favorites because of that side bend and stretch move, i just want to relax and enjoy my day (even though its a work day)

    • Kassandra

      So glad you enjoy it

  15. Jillian Brown

    Presence of mind and allow space for gratitude in love

  16. Donna

    So good. Just 10 minutes and I feel great! 😊

    • Kassandra


  17. Elke Schwalm

    Aleays so good to relieve back pain. Thank you 🙏

  18. Claudia Hernandez

    Inner silence🥰

  19. Sara Owen

    Lovely practice – a new favourite! Thanks so much!

  20. Jamie Smith

    Great Quick Practice! The Word That Came To Me Was Optimistic ❤️

  21. Sherri Hefferan

    Perfect mix of stretching and strengthening! Loved it!

  22. Janene Dawson-Sheehan

    Lovely class to start my day😊

  23. Daniel Baldi

    Nice and simple morning activation. My word for today: Whole

  24. Jamie Smith

    Great Start To My Day! Motivation Was My Word 🧘‍♀️

  25. Laura

    Joyful is my word. Loved this short class. My back needed it. <3

  26. Amy

    Reset, its important to set yourself up properly before delving into the week!

    • Kassandra

      Yes yes yes

  27. Elke Schwalm

    So good for my back and I love the additional strenght. One of the best 10 min practises. Thanks so much, Kassandra!

    • Kassandra

      Yay! Love to hear that

  28. kuestenfuchs

    I love this class so much!!

    • Kassandra

      So glad

  29. Susie Peace

    I really like this short practuce. Calm is my intention today.

    • Stephanie Wallace

      Love calm! Mine is positive because yesterday had some challanges ❤️

    • Kassandra

      Ooh that’s a good one. Maybe for all of December

  30. Stephanie Wallace

    Exactly the practice i needed after getting up late

  31. Lorniesue

    Dec 31st. Happy New Year Kassandra! All the best in 2023. Did this beautiful morning yoga with you and loved the bird tweets.

    • Kassandra

      Happy New Year

  32. Jamie Smith

    Sometimes these practices fall on days when I so need them! ♥️

    • Kassandra

      So happy that happens 🙂

  33. Elke Schwalm

    Great to untie the knots in my back. Always so good 🙂

    • Kassandra


  34. Donna

    Perfect for me this morning! Feel so much better after just 10 mins. You are amazing Kassandra!

  35. ehmcld

    Same here. Was just a perfect practice this morning!

  36. Sara Owen

    Wonderful! Perfect for my back this morning – really needed this practice! Thanks so much!

  37. Nancy Roberts

    Just did this after a long dsy on my feet all day with a heavy bag. Really felt better afterwards! Perfect for easing the aches & pains at the end of the day as well as in the morning. Thanks Kassandra! ❤️

    • Kassandra

      Glad it helped

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