30 min Morning Yoga – Go With The Flow & TRUST

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Duration: 15-30
Style: Vinyasa Flow
Level: Intermediate
Focus: Morning Yoga, Full Body Yoga, Yoga Without Props
Teacher: Kassandra Reinhardt


Good morning everyone! I’m so thankful to have you join me on the mat today. I’m going to take you through this 30 minute intermediate morning yoga practice for flexibility and energy. This is a morning yoga sequence to tap into the mind-body connection and set the tone for the day ahead. I want you to really go with the flow and trust yourself throughout this class! Be aware of your internal dialogue as you move through these poses.

We’ll have a nice mix of flexibility yoga poses, strengthening yoga poses and balancing poses for a well rounded full body yoga class. I’m not using any props for this morning yoga class but you can certainly have some blocks close by if needed.


  1. Heather

    Challenging, yet amazing. I’m feeling very energized and accomplished. I’m ready to start my day with intention.

  2. Kim Jordan

    LOVED THIS ONE!! Thank you!

  3. Elke Schwalm

    I love it, my new Monday Morning Favourite! Strong is the word for the week on this grey, snowy winter day. Thank you so much, Kassandra 🙂


    Definitely a challenge for Monday morning. I am always surprised I can do the poses if I just try. Love that new tiger variation!

    • Kassandra

      Love it! Yay!

  5. Minna Järvinen

    So goooood❣️  💪🏼

  6. valentin

    Please stay in your flow of these nice lvl 2 classes! So nice ❤️

  7. Teri Gray

    Challenging! I would love more if these once in awhile. Keeps me in check.🙏

    • Kassandra

      It’s getting great reception so will keep these playful classes going

  8. Alice

    I love this one! Just the right amount of challenge for me. I also like that there’s no background music. This one’s going in my favorites for sure.

    • Kassandra

      Beautiful! So glad

  9. cameron.tyra91@gmail.com

    Just what I needed today! I must say I do miss your classes with the music! But still love them!

    • Kassandra

      Can’t please everyone all the time 🤣

    • Kassandra

      But also feel free to play gentle music of your own choose alongside your practice

  10. Cathleen Whyte

    I’m adding this one to my favorites list- really a great class. Thanks Kassandra

  11. Sandta Dymond

    Fantastic flow and loved the tiger variation, very muggy here, so got a good sweat up 🙏🫶

    • Kassandra

      I wish it was muggy here 🤣

  12. Suzanne Ness

    I loved this flow! It was challenging but also slow enough to be calming, creating focus. The one legged squat to biat was beyond my ability, having advanced arthritis is my knees but i dont let these challenging transitions bother me.

    • Kassandra

      Yes! Take it easy and listen to your body when you need to

  13. Anastasia Paveloff

    This practice kicked my butt, Kassandra! 😂 One-legged pistol squat into boat? Even gorudasana was unstable today. Even the “cool down” poses like cat pulling its own tail was hard! 😳 Thank you for challenging me/us today! I’m definitely favoriting this to do another time. It was for sure a mindful “Power Yoga” class! Thank you, as well, for that crouching tiger sequence! Loved it. Big hugs. Your wave of energy and new classes this January have been inspiring! 💗 My intention today is “peaceful curiosity.” NAMASTE!

    • Kassandra

      Thank you so much! So glad you enjoyed it

  14. Judith Bellamy

    I have been lazy yogi for years to afraid to step outside my comfort zone, but over the last month I have been engaging in intermediate classes and enjoying them, today’s class was difficult but I made it to the end,and only fell out of eagle once 🙂

  15. Ashley MacIntyre

    This was definitely a challenging morning yoga!! A wonderful and powerful way to start the morning. Would love to see more of these classes! Thanks for this class!

  16. Christian Dahms

    Huge bike ride yesterday made this a big challenge. It always helps me recover. Challenging would be the apt description. At least for me

  17. Valerie MacMillan

    Hot dang! I did not expect all that, but I’m proud and empowered by what I was able to accomplish! Couldn’t fully express that new tiger pose or sit down or transition to boat on one let, but that’s ok! I’m good with where I’m at and it felt so great to be unexpectedly challenged. Love this!

  18. Diane Wetzel

    Love it! Definitely challenging but so fun amd empowering too! More like this please! It may take me a long time (if ever) to do a one leg squat into boat but that makes

    • Kassandra

      It’s such a strong mobility challenge

  19. Diane Wetzel

    …a great long-term goal

  20. Rebecca

    Great for me this morning, just recuperating from jetlag. Been doing lots of 10 to 15 min practices and this one was eeally a stretch for me. Go with the flow is going to be my intention for today! Thank you Kassandra!

    • Kassandra

      Hope you’re getting over the hill of it now

  21. Baya

    A great morning practice! I love your intermediate classes their challenges lift my spirit and my body. Thank you!

    • Kassandra


  22. Rueanna Haynes

    This was great and indeed very challenging. Im doing a combination of beginner and intermediate classes right now and i was able to do all of the poses today except for the one legged squat. Do you have any beginner classes that teach the technique for this or build the strength and flexibility for it? Thank you.

    • Kassandra

      That one legged squat is definitely challenging!

  23. Hasmig Adjeleian

    Great challenging class to bring out the warrior in me. I will never be able to do that pistol squat. I cant even transition from a regular squat ti boat pose.

  24. Colleen Sheridan

    Yes! 30 minute intermediate morning class! Ive been practicing with you sonce the pandemic so I need to keep chalkenging myself. Keep these classes coning! Namaste🧘🏼‍♀️

    • Colleen Sheridan

      *since, challenging, coming… lol

  25. Shelley Gripich

    ✅ great flow🤩

  26. Teresa Reynolds

    Its great, i would love an hour long morning class

    • Kassandra

      Next week is a 1 hour class

  27. Stacy Stapleton

    Loved this one on a cold winter morning. All warmed up and ready for the day. Thank you, K!

  28. Zia Fennell

    WOW!!!! This is going onto my list of favorites! Love the challenges and stretches at the same time, with some new poses thrown in! Thank you for the morning challenge!

    • Kassandra

      So glad

  29. Buffythevanityslayer

    Challenging class, I was definitely getting my heart rate up. 🙂

    • Kassandra


  30. Emanuela

    this was my first practice after being sick for 10 days. wow it was great I feel like vitalized streched and refreshed. Thanks you Kassandra ❤️

    • Kassandra

      hope you are feeling so much better

  31. Shannon gilmore

    Loved this! Nice mix of strength and flow. Definitely coming back to this one again.

    • Kassandra


  32. Carol Jackson

    Challenging yes., but i made it to the end…. All be it not very elegantly 😂

    • Kassandra

      Well done! Noone is judging what it looks like, yoga is simply in the doing and the pushing through and showing up

  33. Victoria Söderberg

    Thankyou, loved it!💜Couldn’t do the transition from one leg to boat pose, but will try to modify it next time, maybe with bent knee instead of straightened for better balance.

    • Kassandra

      That is a very tough transition

  34. Maria F

    Wonderful mix – loved it! Namaste ❤️

    • Kassandra

      Yay! So glad

  35. Alexis Lane

    Lobed this class thank you for the challenging poses

  36. Melissa

    Enjoyed this class, could feel the strength and flexibility throughout. Nice cool down to end too. 👍👍

  37. Bridget Weber

    absolutely loved this class! Thank you Kassandra.

  38. kuestenfuchs

    That was super challenging. I loved crouching tiger though I did not get it on the first side 😄 second side felt amazing though. The one legged squat is not happening for me at this point in time haha. Very creative flow! I’m curious to revisit it in the future and see what might have changed.

    • Kassandra

      Sometimes coming at the pose again knowing where it’s going makes all the difference

  39. Jennifer Houston

    This was fun! My phrase for the day is I can. I can do this. I can modify. I can rest. I can push myself.

    • Kassandra

      Oh I love that

  40. Neeraja Sankaran

    Take things as they go; a variation of the theme of this class to go with the flow

    • Kassandra

      I love that

  41. Natalie Mossman

    Love this- challenging for me but works what i need worked. 🥰

    • Kassandra


  42. Elke Schwalm

    I chose this for Monday morning again. Really powerful! Thanks so much for this great class 🙂

    • Kassandra

      So glad you’ve already come back to it

  43. Michelle Kucuk

    I had a really tough time with this one emotionally. Trying to figure out why. Kind of been in a funk

    • Kassandra

      Do you journal? It can be really powerful to free flow journal after the practice when it’s stirring up emotion

  44. PaulaJane

    Definitely challenging, i wanted to stop but i made it through. Gratitude

  45. tanya

    I loved this flow! Went quick but i felt it🥰

  46. Natallie

    Release tension ☺️ great flow! That crouching tiger is my new fav move 🐅

    • Kassandra

      Isn’t it fun?

  47. Kita Markewitz

    Such a great & flowy morning practice! I love these 30 min morning ones most👌 please more of these!

  48. Lisa Uotinen

    Favorite class so far! This was a wonderful energizing flow, for just the right amount of time for morning. Love it.

    • Kassandra

      Ohh thank you

  49. Dawn Bradbury

    I absolutely loved this practice! Mentally, physically nourishing. Great flows!

    • Kassandra


  50. Alexandra Neaverson

    Beautiful class! I feel amazing

  51. Christian Dahms

    Long covid issues. I am weak but got most of it with weightless transitioning

    • Kassandra

      Take it easy whenever you can. Listen to your body

  52. Ruth Murray

    Loved with one thank you and the theme of letting go and going with th flow thank you! Loved the side planl transition – tough but great!

    • Kassandra


  53. Maureen Mainwaring

    Challenging but great flows!

  54. Laura Mara

    Doing this in fiji was very sweaty… my word to sink into today is “power”

  55. jehansam@gmail.com

    Such different poses from you. Loved the new discoveries

    • Kassandra

      Glad you enjoyed

  56. Zane

    One of my favoites. Takes some focus!!

    • Kassandra


  57. Miriam Levy

    Loved it. On a short worktrip and what a great start to the day. Thanks

    • Kassandra


  58. Cheer Kosak

    My second time doing this one, loving it even more this time. My intention for today is steadfast, I know how that does bring me further along in my practice and as I am in the folds of really working to help someone I love navigate some challenges, I feel as if being steadfast and true to her is my focus. Thank you for this sequence today

    • Kassandra

      Glad it was there for you

  59. Susanna Buckley

    Definitely challenging for me but also empowering. Loved it. Thank you 🙏

    • Kassandra

      It’s nice to challenge ourselves every now and then

  60. Daiqwan Murrill

    Good morning yogi family. Challenge yoga session, but now its added to my favorites. Enjoyed it

  61. Melinda Anderson de Regil

    Got me out of my comfort zone which is what I need from time to time. Made it througj everything but the one legged squat to boat. Not bad for a senior citizen😀

  62. Valeria

    It was really energizing! Thank you! 🙏🏻 My affirmation for the day is: I am strong.

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