Yoga Binds Intermediate Vinyasa Flow {35 min}

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Duration: 30-40
Style: Vinyasa Flow
Level: Intermediate
Focus: Yoga for Strength, Upper Body
Teacher: Kassandra Reinhardt


A 35 min vinyasa flow class with binds to open up your shoulders, chest and upper back. Hey yogis, this flow is all about binds! Binds are usually thought of as being restrictive and constricting and while that is true, I like to think of binds as freeing too! When one part of your body contracts, another expands. As you bind the shoulders, you’re able to open up into the chest and upper back. This is the concept we’ll be playing with in this 35 minute intermediate vinyasa flow with binds. Make sure to have a strap and 2 blocks close by for this practice. Always take it slow with binds and don’t push yourself. This is a really fun flow that will take you through different variations of Warrior 2, Triangle, Seated Twist and Bird of Paradise. Yoga with Kassandra – Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandras negligence.


  1. Elke Schwalm

    Pretty challenging but doable with some wobbling. Thanks so much for this great class ๐Ÿ™‚

  2. Laura Covill

    I donโ€™t get binds. I can do them but I donโ€™t feel areas opening. They also ate more for thoracic rotation than shoulder mobility. Is there a philosophy behind them?

    • Laura Covill

      Are not ate

  3. Jenn Dunn

    The seated spinal twist bind beautifully stretched my lower back, normally a problem area for me. I feel like binds are genius. Thank you, Kassandra!

  4. Lisa McMullen

    Thanks for the challenge. My bird of paradise is more like a dodo but Iโ€™ll keep trying.

  5. Kelly Moran

    I really liked this one. It loosened up my shoulders and neck with the compressions.

  6. Shirley Hoy

    Wow this was a challenge. Lots to work on and enjoyed this one alot. Added to favorites. Thank you Kassandra ๐Ÿ’œ

    • Kassandra

      Binds are no joke! Glad you added it to faves so you can keep checking back in

  7. KNM0rgan

    Challenging, I will get to bird of paradise!

    • Kassandra

      Great (and challenging) goal for sure

  8. Elke Schwalm

    A challenge again, also I can’t bind in the sitting twist, my arms are too short. Somehow ๐Ÿ˜‰ But I felt the stretch nevertheless, just holding on to the legs. I will work on this, also of course the transition to Bird of Paradise.

  9. Shirley Hoy

    Second attempt and using props to help me with the binds as still a bit too difficult for my body. With patience and practice without judgememt will help me progress. You’ve taught me this. Thank you again ๐Ÿ’œ

    • Kassandra

      That’s a beautiful sentiment! And yes yes yes to props


    Have not done this for a while and loved doing it again-at least what I could do…..and lots of joy attempting bird of paradise. In gratitude.

    • Kassandra

      So nice to come back to your faves (as well as those that challenge you)

  11. Shirley Hoy

    Third attempt and progressing so much already. Still using props until confidence grows a little more. Although, on one side, i didnt need to tonight. Progress feels great. Thank you Kassandra ๐Ÿ’œ

    • Kassandra

      Amazing! Give your self a pat on the back

  12. Jess Soper

    Wonderful, I love binds, I find them really fun to try even if I can’t do all of them!

    • Kassandra

      Binds can be really humbling. And a great way to check in

  13. Elke Schwalm

    This class is excellent, challenging, but I can really see a progress after doing it several times. Getting up to the Bird of Paradise. Wobbly, but did it. Thanks so much Kassandra!

    • Kassandra

      It’s definitely a good one for checking in on your progress

  14. Nikki Webb

    Fabulous! Just the push I needed. Felt great and challenging. Thank you!

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