30 min Sun Salutations Yoga – Strength, Balance & Flexibility

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


Welcome everyone! I’ve got a fun and challenging flow for you today. Let me guide you through a 30 minute yoga class focusing on sun salutations, surya namaskar. This is a longer and updated version of this class I did a few years ago: https://youtu.be/ZP34IA0d8LI

Sun salutations are a wonderful way to build strength and flexibility while also building the mind-body connection. I’ll be taking you through half sun salutations, sun salutations A, Sun salutations B and hatha surya namaskar. We will also have a few balancing standing poses in between each flow and we will end with some hip openers.

The poses in this practice are all suitable for beginners but because of the pacing, length and speed of this class it might be best suited for intermediate level students. It’s a fun class that you can do over and over again and improve over time.

No props needed. Enjoy!


  1. Christian Dahms

    Speedy flow. Wow. Fun and challenging. I was thinking about puppies. Hmmm

  2. RunningGioGio

    Really enjoyed this practice, will definitly do o

  3. RunningGioGio

    Unable to edit. Will definitely do it again. Namaste

    • Sandra Zabala

      Like the longer version. Provided stretch and a workout. Thank you, Kassandra.

  4. Katherine Anderson

    Just what I needed this morning. Lovely flow. Thank you, Kassandra!

  5. Suzanne Ness

    Loved this longer version. Thank you Kassandra !

  6. Deborah Maggard

    Loved this today! Thank you!

    • Kassandra

      Thanks Deborah 🙂

  7. Cheer Kosak

    Excellent, I love sun salutations practice

    • Kassandra

      Thanks for practicing with me!

  8. Maccie

    This was so intimidating, but was totally accessible. I loved the different versions and the pace.

  9. Nicole Lasas

    Ready for the day with this one!

  10. ERICA

    I really enjoyed It 💚 Thank you

  11. kuestenfuchs

    Wow that was great! Really activating and centering. I have never done the hatha version before. This might become a regular class for me 🙂

  12. Baerbel

    After you had announced this class in your vlog I was looking forward to it and I was not disappointed. What an energetic and joyful flow. Moreover, I love that there are stretches as well as some balancing poses included. Thank you Kassndra, you are the best😘

  13. Teri Gray

    This was a great class and the weather was nice enough in northern Michigan to do it at the beach😎

  14. amanda krantz

    loved every minute of this practice!!! thank you for a beautiful start to the day!

  15. Noémie Sauvé

    Love , love , love this class ! Thank you 🙏

  16. Wildhare933

    Beautiful sunny practice, perfect for a beautifully sunny day in New York State . Thank You Thank You 🌼🌞

  17. Diane Wetzel

    I love this one, Kasaandra! Thank you!!

  18. Dawn Bradbury

    Great practice! Really energizing and clarifying.

  19. Justine

    Omg “Horse Massage” 🥳🤗🤣 I love your vlogs. They are so heart warming ☺️ When you were talking about your horse holding up a mirror it immediately made me think of my 8 year old son. If I’m feeling anxious he reflects it back to me tenfold, and I find myself, and consequently us, doing a lot of breathing exercises… he often does cosmic yoga while I do a class with you and it brings us alot of joy and calm. Thanks for everything ❤️

  20. Marie F. Calabria

    I was present and made an authentic connection with myself. Thank you. 💚

    • Kassandra

      That’s wonderful to hear, thanks Marie 🙂

  21. Christian Dahms

    What a great flow. I am so invigorated. Stiff start for me but i mostly kept on track!!

  22. Neisha Mendiola

    I really enjoyed this practice. I didn’t think I was going to be able to keep up but the little breaks in between flows with standing posses made it more accessible for me. My first strengthing flow in a while. I’m 16 weeks pregnant and have not had any energy so my practice has been mostly 10 minutes gentle flows and flexibility. It felt good to be able to complete this flow.

    • Anastasia Paveloff

      Such a beautiful share! Thank you so much for your authentic honesty. ☺️🙏 May your pregnancy go smoothly!

  23. Hasmig Adjeleian

    What a great way to start the day. Thank you.

  24. Dora Vranadima

    Love it thank you Kassandra

  25. Kim Sherman

    I loved the challenge of sun salutations, haven’t done them for much as back bends are a little hard for me, but I feel this will help if done on more often.

  26. Christian Dahms

    Great invigorating flow. Thanks Kassandra

  27. Cindy Staley

    I love the flow on the sun salutations- its helping my back/core feel stronger! Thank you Kassandra!

  28. Brittany Forsman

    I loved this one, Kassandra! I would love to see an hour long version of this class. Thank you so much

  29. Rick

    Thanks!!! I really love this practice!!!

  30. Towana Nelson

    Wow…good back strengthening…

  31. Anna McGlew

    Ive just finished the 30 day challenge and this was the next one to try. I have been able to build my strength up (starting from a pretty low base) but dont seem to be strong enough to do chataranga. How can i build up to this? Yoga with Kassandra has made a huge difference to me physically and mentally. Thanks Kassandra.

  32. Virginia Leuty

    This is my new favourite. Love the sun salutations. Thank you!

  33. Zia Fennell

    I haven’t really done sun salutations before, so this was a new and fun flow!

  34. Jane Watkins

    This is one of my favourites 😻

  35. Rachel

    Thank you – I’ve added to my favourites list 💕

  36. Baerbel

    It is always such a joy when I do this class. 🤗❤️

  37. Lisa McMullen

    Thank you so much for this wonderful Friday morning gift!

    • Kassandra

      Enjoy the rest of your day

  38. Michelle

    Whoa- this felt really good! Very energizing! Ready for the day. ☀️

  39. Jennifer Kearney

    Awesome practice! Definitely one to repeat for sure! 💜

    • Kassandra

      It’s great to have a sun salutation practice to come back to

  40. connie muia

    💪🏻strong and grounded❤️

  41. Tracey Craze

    Feeling so much better following this October programme, keeps me focused and doing different moves daily, is making me feel elasticated all over. . Thank you.

    • Kassandra

      Oh I love that!

  42. Butterfly48

    I loved this practice and will definitely be returning to this one – what a way to start my morning. Thank you

    • Kassandra

      Yay! Sun salutations are great to come back to

  43. Suzanne Ness

    I keep coming back to this fabulous practice. I love it! Thanks once again Kassandra for all you do for us 🙏

  44. Elke Schwalm

    Somehow I have discovered this only now. Super nice energetic flow! Perfect warm up for a run 😉 Thanks, Kassandra

    • Kassandra

      I love when people just keep finding new classes that are perfect at the right time

  45. Butterfly48

    What a flow for a Tuesday morning. Feel energised and slightly sore from this. Speedy pace indeed.

    • Kassandra

      Happy Tuesday!

  46. Kim Drury

    Wonderful start to the day

    • Kassandra

      Have a great one

  47. ken miner

    Still my favorite class!

  48. Claudia

    What a beautiful beautiful practice! I feel rejuvenated, energized, strong and flexible! 🙏💜💪

    • Kassandra

      Oh that’s wonderful!

  49. Erin Greaves

    This was wonderfuul! I am hatha teacher not flow so I loved the way you showed both sides. 🙏🏻🧘🏼‍♀️

    • Kassandra

      Ooh yay!

  50. Anja Borer

    It was great, thank you!🤩

  51. Maureen Moynihan

    Wonderful class, its in my favorites but i would love to beable to double like it.

    • Kassandra

      Haha! Consider it done

  52. Shandie Knorr

    This is one of my favorites. It’s challenging pace wise, but doable

    • Kassandra

      Well done

  53. Ronica Sharma

    This was the perfect mix up. Do you have a hatha surya namaskar sequence somewhere else? I can’t do repetitive chaturangas without getting really tired.

  54. ehmcld

    I rarely get the chance to do anything but the 10 or 15 minute practices. Off of work the rest of the year, so doing this longer one just feels great! Thank you Kassandra.😁

    • Kassandra

      Ooh yay! Enjoy the time off

  55. Claire Hall

    That was a hard one, but I’m glad i did it!

    • Kassandra

      Sun salutations are no joke!

  56. Tania Roberts

    Thank you. This got my blood flowing!! Great morning practise.

  57. Tracy Beaird

    Keep coming back to this absolutely love it.

  58. Melissa

    Great class to come back to. So much to love in the basics. I really enjoyed the extra stretching thrown in throughout.

    • Kassandra


  59. Mary Jo Daley

    This was wonderful. I struggled with some of it, but hung in there and feeling good.

  60. Mary McGillin

    Love love love it!! Thank you

  61. Kristine DiCecco

    I love this one! I keep coming back to it! Thank-you!

  62. Alexis Lane

    Love this practice thank you 🌞

    • Kassandra

      So glad! A longer sun salutations practice was much requested

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