30 min Intermediate Vinyasa Yoga – Full Body Flow

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Duration: 30-40
Style: Vinyasa Flow
Level: Intermediate
Focus: Yoga for Flexibility, Yoga for Tight Hips, Full Body Yoga, Yoga Without Props, Balance
Teacher: Kassandra Reinhardt


Hey everyone, I’m so happy to be sharing this challenging and dynamic practice with you! This is a 30 minute intermediate vinyasa flow yoga practice with an emphasis on hamstring stretches and balancing poses. You’ll definitely be challenged in this one and hopefully you’ll come out of it with greater body awareness and a sense of spaciousness.

We’ll start reclined by warming up our hips and hamstrings before moving into our strong standing flows. Balance poses can be difficult so just remember to be kind to yourself and let go of judgement. Some days are just better than others and that’s totally normal!

No props needed and this is best suited for intermediate students. If you have blocks or straps available keep them close by just in case you want to modify.


  1. Majanki

    Just the flow that I needed today. Did an almost 4 hour intensive bike ride yesterday and my hamstrings and hips were a bit tight today. This class really felt good. Thank you.

  2. connie muia

    felt great – just what i needed as well. thank you

  3. Elke Schwalm

    Another favourite! Wonderful for hips and flexiblity with challenging standing poses. There was a lot of wobbling involved ๐Ÿ˜‰ But, I am feeling engergized for the day now. Thanks so much, Kassandra!

  4. Elke Schwalm

    So good after sitting at the desk for hours ๐Ÿ™‚

  5. Baerbel

    This is my current favorite practice! I do it at least once per week. I love it๐Ÿค—

  6. Averleigh Freeman

    My new favourite! Love this flow! Thank you ๐Ÿ™

  7. Noรฉmie Sauvรฉ

    Felt so good! Just what i needed!๐Ÿ™

  8. Susanpascoe

    Great class, wish it was longer!

  9. Teri Gray

    This was good, a little different.๐Ÿ™

  10. Shelley Gripich

    Added to my fav list๐Ÿ˜Š

  11. Elke Schwalm

    Wonderful class – my words are productive and creative. Thanks so much, Kassandra ๐Ÿ™‚

  12. cooktee79@gmail.com

    Very good class! I did both 3 legged down dogs AND the “challenging pose” my intention today is to be open to communicate. Communication is my intention today. I open my telepathic pathway and I send only positive vibes to y’all my fellow Yogis and love and respect to honorable Sensei Kassandra. Love you Kassandra

  13. Bec Wilson

    Ore of classes like this please please please! Just love it and i hve been doing it regularly the kast few weeks ๐Ÿ˜ You are awesome ๐Ÿ™‚

  14. Patty Gloekler

    I loved this class!๐Ÿ’•๐Ÿ’•

  15. Elke Schwalm

    Always so good and really energizing ๐Ÿ™‚

  16. Shelley Gripich

    Great class. The video was freezing anywhere from a second to five. My first time watchong this video. Is this my cell?

  17. Brittany Forsman

    What a great class!! Adding this to my favorites. Thank you so much!

  18. chris.bieberly@gmail.com

    One of my favorites!

  19. Shirley Hoy

    Favorite outside flow. Sunshine and a gentle breeze. Perfect

    • Kassandra

      It’s so great to practice in those conditions

  20. Shirley Hoy

    So far i have practiced everyday outside ๐Ÿ’œ

    • Kassandra

      So lovely

  21. Shirley Hoy

    Always lobe this flow. Rainy day here in Great Britain and feeling happy and blessed. ๐Ÿ’œ

  22. Butterfly48

    I loved this challenging practice. My intention was ‘I do my best and my best is good enough’

    • Kassandra

      So glad you enjoyed it

  23. Shirley Hoy

    One of my favs ๐Ÿ’œ Thank you Kassandra

    • Kassandra

      Oh good choice!

  24. Shirley Hoy

    Feeling much better now. Body activated! My body should be shining like a glowstick eoth the amount of pops and cracks it gave. I am glowimg from the inside now. Thank you Kassandra. ๐Ÿ’œ

    • Kassandra

      This comment wins the day ๐Ÿคฃ

  25. Shirley Hoy

    Lovely flow this morning. Set for the day. Patience brought me to my mat this morning. I am ready for the day. Thank you Kassandra. Namaste ๐Ÿ’œ

    • Kassandra

      Good job setting that time aside

  26. Stephanie Wallace

    Wow, this just made it to the top of my repeat list. This was a great challenging yet nourishing flow! Thank you!

    • Kassandra

      Ohh I love that!!!

  27. Shirley Hoy

    Its been a whole year and i still cannot reach back to hold my foot in the downward dog position. My balance is so poor. I wont give up, regardless of my disorders, i WILL do it. Even if it takes me another year. This is one of many favorite flows for me. Thank you Kassandra ๐Ÿ’œ

    • Kassandra

      Keep trying if it’s something you want to accomplish. One tip, try shortening your stance if you can, or bend your knees if you need.

  28. Shirley Hoy

    Thank you Kassandra for the tip. I saw more improvement on one side so i will keep practicing until i achieve. I feel much better now, any progress for me, big or small, is a positive. Thank you again ๐Ÿ’œ

  29. Stacy Stapleton

    I really enjoyed this challenging flow which I did outside. I feel calm amd ready for a day of letting go.

    • Kassandra

      Happy Friday

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