30 min Beginner Yoga – Full Body Yoga for Strength and Flexibility

Enjoy this 30 minute yoga class for beginners who want full body flexibility and strength.
🥳 BIG NEWS 🎉 I have a NEW BOOK coming out!😍📗

Hi friends, this week I’m offering you a 30 minute practice perfect for beginners! Now just because a class is for beginners, doesn’t mean it isn’t challenging! We are going to work on building foundational strength, balance and flexibility.

We’ll begin with a very short meditation to be grounded and then warming up the spine with some fluid motions. We’ll then move to hands and knees and start to engage the abdominals which is key when it comes to improving balance.

Our flows will take you through a Warrior sequence where we focus on alignment and breath to do the poses safely and effectively. I’m not using any props for this practice but you may want to have a block somewhere close by.

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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 Kassandra’s negligence.


  1. Hey Kassandra! I love your videos, but I really dislike when you "leave us" in savasana. The reason for this is that Youtube interrupts my relaxing savasana with a loud ad 10 seconds after your video ends, followed by the beginning of a new video. I always find myself coming out of a 30-second savasana in these instances, since I either need to get up to pause the video or attempt to focus on relaxing my body with all the sounds of ads designed to get my attention. I don't know how difficult it is to edit videos once they're posted, but if you could go back through these videos and just add an extra five minutes of music with literally anything on the screen, that would be so much better! Namaste!

  2. I am 16 but understand the importance of exercising daily for strength on the long run + my body has not been feeling the best recently so I am here to find balance within myself. God, this video was a workout! Much needed

  3. Never, ever, ever, have I enjoyed any type of yoga, ever. After years and years of avoiding it, I randomly searched for beginner yoga on YouTube, and now I'm doing your videos a few times a week. The time flies by, I'm able to stay focused, and I also get a great stretch which is great since the other days I don't do yoga, I tend to do cardio/weights and really need a good stretch. The description of the moves is so perfect, I don't need to look at the screen constantly and can instead focus on form and breathing.

  4. I've been doing your 30 day Morning and Evening challenge since December 2021 and the 10 to 15 mins flow were great. So now I want to challenge myself with a 30-minute flow and this one made me sweat! This is challenging but in a good way. After I finished it I actually felt very peaceful and relaxed. ❤️ Thank you! I am going to do this for the rest of February together with your other beginner yoga videos.

  5. Beginner Yogi here – started doing yoga regularly 2-3 months ago.

    I saw some discussions about whether or not this class is a beginner class. And IMO it absolutely is.
    – There are no super difficult poses (you don't have to shape yourself into a pretzel 😜)
    – Kassandra gives lots of cues, so that you can follow along without having to always look at the TV

    But it is a yoga practice for strength.
    So is it for all beginners? Probably not.
    If you are new to, or starting back again with physical exercise, something shorter (eg. 10 minute evening challenge) would probably be a good start for you.
    If you already have some strength from other workouts, but are new to yoga – this is the practice for you 😃👍

  6. I have been following/doing your yoga videos since the start of the pandemic. I definitely wouldn’t call myself a beginner, but I also wouldn’t call myself intermediate either! I really love the way you teach yoga! You don’t talk too much at all, and you give great descriptions of the poses! Thank you for what you do, Kassandra! Please keep doing yoga! Namaste🙏🏻❣️

  7. hi Kassandra, this is Xavienne. I have been taking your beginners class for about a year now. I switched to this intermittent class today. And to my surprise I loved it thank you very much for all your effort you put into your classes.

  8. This was my first time getting back to yoga in years and working out. Some poses were challenges but I came back to where we started or what was comfortable. Thank you for making this easy for me. I feel so at rest doing this after work

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