The advantages of Fast and Slow Yoga


Slow Yoga Reset 40 min FREE YOGA CLASS

Video taken from the channel:


45 min Slow Flow Yoga Beginner Full Body Vinyasa Yoga

Video taken from the channel: Yoga with Kassandra


Slow Yoga Flow

Video taken from the channel: Fightmaster Yoga


45 min Slow, Spacious Vinyasa Flow Yoga

Video taken from the channel: Two Birds Yoga


Yoga For Seniors | Slow and Gentle Yoga

Video taken from the channel: Yoga With Adriene


30 min Super Slow Yoga Flow for Intuition

Video taken from the channel: Yoga with Kassandra


Slow Yoga for Body & Mind | 40 Minute Vinyasa Flow Practice

Video taken from the channel: Breathe and Flow

A “slow” or yin yoga class is a bit more chill but can be challenging in ways fast yoga isn’t. “Poses in these classes generally are held for extended periods of time, and props such as blankets, bolsters and blocks are used as an integral element of the practice,” Matthews explains. The ancient 3,000 year old tradition of yoga has been heralded as good medicine for the body. Multiple studies show that yoga helps to regulate blood glucose levels, improve muscle skeletal. Flinging yourself through 55 minutes of sun salutations followed by a power śavasana may provide a good workout, but it won’t give you the same benefits as slow yoga. Slow, mindful yoga trains your nervous system to build resilience, adapt to stressors, develop greater patience, and improve overall health and well-being.

Stretch your way to good health with slow movement that gradually warms up muscles, joints and connective tissue. Vinyasa is popular because people want a movement-based form of Yoga, but most vinyasa classes are fast-paced and risky movements may not be in your best interest. Vigorous, fast-paced yoga can hold the attention because there’s a lot of stimulus.

A slow-paced yoga practice can also engage the mind if there is continual encouragement to pay attention to the sensations of moving and breathing. Burn up to two more calories per minute than slow flows (that’s 120 extra cals torched in an hour-long class), says new research. Increase muscle activation significantly, helping you get stronger. Power Flow Vs Slow Flow. One of the most beautiful aspects of yoga, is that it invites practitioners from all backgrounds, ability levels, and personal goals to share in the benefits of yoga and hopefully even transform the world towards peace and goodwill.

Core Toning. Slow pushups can also be an effective way to strengthen out your core, a muscle area that standard pushups won’t really stimulate. The plank position in yoga is a core strengthening posture that is essentially the upright position during a pushup.

Yoga is a great activity for you if you have diabetes, high blood pressure, high cholesterol, or heart disease. It gives you strength, flexibility, and mind-body awareness. You’ll also need to do. The meditative, stress-busting practice hones in on many of the basic yoga postures, making it a perfect introduction for beginners.

But seasoned yogis can also benefit. Depending on the yoga instructor and the studio you visit, Hatha yoga classes can range from a constant flow to a slow.

List of related literature:

This brings Yoga back to Ayurveda, which provides the traditional mind-body typology for Yoga practice.

“Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice” by David Frawley, Sandra Summerfield Kozak
from Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice
by David Frawley, Sandra Summerfield Kozak
Lotus, 2001

There are many health benefits associated with a regular yoga practice, including reduced stress, increased flexibility of the joints, improved muscle tone, balanced hormones, lower blood pressure, a draining of the lymphatic system, weight loss, and improved respiration, energy, and vitality.

“Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within” by Latham Thomas
from Own Your Glow: A Soulful Guide to Luminous Living and Crowning the Queen Within
by Latham Thomas
Hay House, 2017

Benefits of yoga include increased flexibility, increased muscle strength and cardiorespiratory endurance, improved mental attitude, increased self-esteem, better sleep, healthier eating habits, and better communication pathways between body, mind, and spirit.

“Manual of High Risk Pregnancy and Delivery E-Book” by Elizabeth S. Gilbert
from Manual of High Risk Pregnancy and Delivery E-Book
by Elizabeth S. Gilbert
Elsevier Health Sciences, 2010

Yoga can supplement this goal, yet it is important to keep in mind that Classical Yoga’s primary goal is spiritual transformation, not health.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

Although practicing Yogaonly once or twice a week for anhouror soand focusing on its fitness training aspect is beneficial, you unlock the real potency of Yoga when you adoptit asa lifestyle—living Yogaand practicingit every day through physical exercises or meditation.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

• HATHA YOGA is traditionally a slow style of yoga.

“Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits” by Candace Moore
from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits
by Candace Moore
Victory Belt Publishing, 2017

Yoga Practice: In applying Shanti Rasa to vinyasa, slow and even movements are best.

“Tending the Heart Fire: Living in Flow with the Pulse of Life” by Shiva Rea, Sally Kempton
from Tending the Heart Fire: Living in Flow with the Pulse of Life
by Shiva Rea, Sally Kempton
Sounds True, 2014

Some of the most important aspects of this path are speaking the truth, performing the right actions, doing meditation, mantras and japa, following the discipline of yoga asana, a proper diet, and a nonviolent life dedicated to higher knowledge.

“Personal Panchanga” by Komilla Sutton
from Personal Panchanga
by Komilla Sutton
Wessex Astrologer Limited, 2007

Iyengar yoga concentrates on proper alignment in asanas, which are sustained, and attention is focused on alignment and breathing while sustaining the pose.

“Contemplative Practices in Action: Spirituality, Meditation, and Health” by Thomas G. Plante
from Contemplative Practices in Action: Spirituality, Meditation, and Health
by Thomas G. Plante
Praeger, 2010

Yoga Evidence for benefit from yoga is minimal.

“A Guide to Evidence-based Integrative and Complementary Medicine” by Vicki Kotsirilos, Luis Vitetta, Avni Sali
from A Guide to Evidence-based Integrative and Complementary Medicine
by Vicki Kotsirilos, Luis Vitetta, Avni Sali
Elsevier Health Sciences APAC, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Just now seeing this. LOVE the location….the sounds and pretty scenery made me feel like I was right there with you. Usually I don’t have any light bulb moments on the mat, but for some reason this time I did….something that I will use on and off the mat. Thank you so much for all your videos!

  • Thank you Adriene. It was sunset, the full moon was rising above the hills. And you lead me through this lovely experience. Did you say ditty? Lol. From New Zealand.

  • Thank you Kassandra, I loved the fact that this was outside and the twisted pigeon, I got the answer that I needed in the stillness =)

  • Lovely, and thank you for this! However, you won’t understand the “issue”, I have with the floor/ground, until you are my age! Please allow for all of us who may be able to get down there, do NOT have the luxury of standing back up without a tremendous amount of difficulty! If you are going to post videos for seniors, please try to AVOID requiring us to get down on the floor for your techniques….most of us are in wheelchairs, or require others to help us move around!

  • Man this channel is gold Im the most unflexible blue belt ever �� did this today and slept like a baby n felt calm all evening after…thanks

  • I can not tell you how perfect this class was. I just came out of a pretty intense stomach bug that had me on my back for two days, and this was JUST the right level of activity for me. Thank you!

  • Every time you count down, I’m on edge if you’re gonna say 1.5 or go straight to 1. Then I laugh every time you say 1.5�� please don’t stop!

  • Hi Adrienne, I have been doing your workout for 2 weeks now and thoroughly enjoying it. Do you do any more sessions other than this one x

  • thank you for this practice. i have been trying new yoga styles too. and learning more daily. can you do more like yoga related talks? thanks

  • I’ve never done yoga at home, and I loved this, I’m going to try and do it once a day! I smoke weed allot and lately I’ve been trying to cut back so keeping busy really helps me and I know yoga is going to occupy allot of my time now ��

  • I love all your videos Adrienne, but on this one the background “music” was really annoying. I know lots of people these days need noise all of the time, but some of us really appreciate quiet. I always recommend your videos to everyone I meet and one of things I say about them is that there is no awful background noise to distract you, but in this one I’m wrong.

  • I have been following another teacher on youtube…and what an amazing change up to my routine. It was thoughtful, good pace and pushed me to try different things. Change is good and I will continue to follow you. Thank You!

  • Have been a bit negligent during COVID era… not practicing enough… and found this 45 minute practice to be just right for gently starting to recommit. Am a 64 year old man and one does have to pace ones self!

  • this was so wonderful! I tend to feel rushed during the day (even if I’m not in a rush) so this was definitely what i needed today. I asked myself if I’m good enough and if I’m making the right moves in life (I’m 22 years old so I’m constantly thinking about my future lol), the answer that came up for me was”You’re already there”, meaning I already have everything i need to succeed and all is as it should be. I plan on returning to this video often. Thanks Kassandra! Much love!

  • Corey Roos on YouTube the only person doing yoga for arthritis in a way that works for arthritis. Trust your own body if you feel pain back out of a pose gently. That’s what Corey teaches.

  • Regardless the level, this is really what I needed for today, after a 12-hour work day. The best way to end up the week! Thank you so much Flo! Namaste

  • I’m really awful at fidgeting in my poses, so this practice was awesome for getting me to be still. Thank you so much! I love all of your stuff. Someday I want to try your lunar yoga—super interested!

  • Just a question I’m a real beginner and when I go into to pose where we are curled up, knees together and our arms behind us my stomach (which is a bit fat) feels so incredibly squashed and I can hardly breathe.

  • with Covid 19 lockdown in UK, this is a godsend until I can get back to my “real” yoga class. Adrienne has a fabulously calming and encouraging approach and some different yoga moves to those I’m familiar with which was welcome. Thanks for bringing some clam to lockdown. Really appreciated.

  • Love love love these slow flows. Can you create more like this? This one and the other honey flow in the front of the fireplace are my favourites. So helpful to give my practice a reset when I’m feeling stuck. Thank you so much. Namaste.

  • I just did this during the shelter in place C19 and it helped tremendously. Sharing with my family. Thank you so much for contributing to my well being during this challenging time. So therapeutic. Thank you.

  • Thank you for sharing your very focused and technical demonstration of Vinyasa Flow. Squeezing the block is great for the knees. “Enjoy the journey”! <♥>

  • loved the focus on transitions!! Have had a n issue that I had just decided on this morning, but my gut really told me that it was the right decision during this practice, so thank you!!

  • I love the way you lead yoga. I’ve been looking for a teacher on youtube and I wanted someone who didn’t make it just a workout and it still felt a little spiritual? If that’s the right word. Anyways just did this one and I feel great. I also did your earth element yoga and I’m hooked!

  • Hello Kassandra. I enjoyed this class very much. I could do all the poses without struggle as I am getting more mobile and flexible. Thanks for your all your work. Namaste.

  • I am a hospice nurse, fighting in this pandemic. I have been running and rushing all week. This was so wonderful for quieting my mind and body. What a wonderful practice. I love your spirit to help others. And I love your dog.:)

  • Looooved the speed of this flow. So many yoga videos exist on YouTube that say “slow flow” but they’re pretty moderately paced! This was perfect..thank you.

  • Thank you so much for this one Kassandra!
    Feeling so relaxed and muscles feeling so much better after the workout. You sessions are really awesome!
    Thank you again from the bottom of my heart. Namaste.

  • Dear kassandra I wanna thank you for this chanel for what you dooing. I’m sorry my englisch is very bad, but, I just wqnna say thanks. Namasté

  • Thank you so much, Flo! I couldn’t have enjoyed this practice more. As I’ve said, already. Whenever Berlin will be on your itinerary and you guys need a yoga studio to teach, let me know.:)

  • I’ve never tried yoga. Does it burn calories like cardio??? Also is this flexibly for your mind body and soul? I would love to try this!

  • M8 honestly I did ur male yoga session for last few days an wow, although its pushing my body I’m feeling like it’s an insane jits sesh.stay strong bro, an get the gi ready for a roll!

  • I really loved this more than I expected. Was able to quiet my mind and not be impatient for the end, which unfortunately happens to me sometimes. I felt a lot less tension in my hips and thighs, and less frustrated in the leg poses because I had time to get there right.

  • Just finished! Thank you so much for taking the time to make these videos. They help more than you know! I am so much more relaxed and clear minded for my day. Thanks again!

  • Love the slow flow especially for my morning practice. Just received your book. Love everything about it. Thank you for sharing you knowledge with us��

  • The pose which I will call a “senior swan bend” is not good for me. Back surgery a while back. Told by Yoga physical therapist not to do swans or even downward dogs. I will make the bend down and then go to childs pose or something else which gives me more stability or help coming back up. I practiced yoga for 15 years some time ago and have to resist past habits.

  • This is a great channel. I love her flows, cues, music, and how she takes an integrated approach to yoga through the inclusion of intentions and chakras. I’ve been doing yoga for over 15 years and these are some of the best instruction Al videos I have seen. Love.

  • I have done this video so many times, it’s such a great one and I love the guidance you gave here. So helpful, thank you! Blessings! ��

  • I love your videos! I’ll go back and visit the ones I like or ones that fit the time I have over and over. Thanks for posting such great content! I recommend you to everyone ��

  • Adriene, i wish you could have recorded this video wi/ a higher volume. i am not hard of hearing but your other videos are much more louder. i have the turned up all the way for this video. can you remix the audio for this video.? maybe not.

  • Thanks for your classes. I practice with them almost daily. One questionI’ve never been able to get the heels to touch the floor during downward dogs. Any tips/ suggestions for that?

  • Just discovered your channel and enjoying it very much! This one was just the slightest bit challenging for me, but in a good way, especially after working at a desk all day. Thank you for offering so many different types of practices!

  • Kassandrathanks for your practices. I have only just discovered your tutorials and have loved every one that I have tried so far.
    I have just subscribed to your channel and can’t wait to carry on practicing with you.
    I love yoga but you’ve somehow got more much more motivated and excited to practice more regularly.
    This yoga for intuition was awesome and at the very end a person’s name came into my head from nowhere. Someone that I love dearly and haven’t been in contact with for a long time. It was her that I needed! ������

  • Loved this practice. We did this session as our Monday morning team practice via Zoom, and it was just the right pac with some strength and stretching to start another week of lockdown in the UK. These sessions are so valuable to us during this time. Thank you.

  • Delicious, my body loved it.
    One thing I like about slower movements, not only do we focus on strength and flexibility, but there is a third element; proprioception. How we use our muscles. With faster flows or movements that focus too much on strength or flexibility this can get lost.

  • Interestingly, the more experienced yogi I become the more I prefer the slower flows where I can concentrate and feel the benefit of each pose. Anyone else feel that way?

    Kassandra, thank you for this excellent class. Do you do any longer slow flows?


  • I don’t usually leave comments, but this video was fantastic! I loved the flow and your instruction throughout. It was like being at a real yoga studio and I felt like I didn’t have to look up at the TV too many times to reference the poses. Bravo!!

  • Loved this class Kassandra….my insight was that I need to take better care of myself….stop trying so hard to care for others who won’t care for themselves! Thank you!

  • I love this kind of practice! I love Yin Yoga and want to do more vinyasa flows but always find them too fast and I feel I never have time to really get a full pose before moving out of it so this was just perfect! I nice blend! Thank you!

  • Love the slow flow, but my hands and feet started sweating in the middle and I just can’t hold the pose because it was too slippery��

  • Thank you Kassandra, I enjoyed this practice great start to my morning. I saved the video on my faves for me to come back to it again ����

  • Thank you so very much
    Gentle, calming and very very effective
    I did Yoga before and this is the most satisfying learning experience for me
    Thank you Adriene

  • In addition to yoga to strengthen our bodies. It is important to invest in solutions to make sure that help is accessible if we need assistance. Check out our solution at or

  • Thank you so much! I’m 63 and haven’t moved much in the past few years. After following your video tonight, I feel soooooo good! God Bless! Namaste!

  • Wonderful session. Thank you so much. In earlier years I attended yoga sessions faithfully. With this video I can now at age 74 begin again at home.Namaste.

  • Last month we focused on the practice and power of getting clear. This month we embrace the fact that the only constant is in fact, change.

    And so, we practice loving our existence IN THE FLOW.

    We align with the fact that what goes up, must come down and that struggles are in fact… real.

    This month, we use the tools of yoga to build strength from the inside out.

    Ease. Resilience. Flexibility. Joy.

    Catch A Wave.

    Get your free yoga calendar via link in description! Love you!

  • So my husband has been practicing yoga and wanted me to go with him only the class always moves too fast and the instructor spits out pose names that I don’t know and I end up being frustrated, then along comes your videos. I was told by my sister about you and she has been following you for a bit and said I might like it, I do though I had to keep looking at the monitor, ha ha, to be sure I was following correctly. Thank you.

  • I showed this to my mom and she said that this is amazing and she is going to practice, yoga with me and im 10 I do ultimate stretching yoga Idk if that is a thing but I just said that I do very stretchy yoga and exercise for 2 hours during quarantine

  • I have really been enjoying your classes (just discovered them a couple weeks ago) and this one is just great. Such a lovely calm meditative flow. Just what I needed! Thank you, Fiona!

  • Thanks Kassandra I love your routines but with this one I was expecting ‘really’ slow movements and quite honestly the transitions did not really seem much slower than usual I felt very little difference in moving from mountain top into half fold through plank into downward facing dog maybe I was hoping for more stretching than pose but honestly did not feel much slower movement than usual. Still always feel better afterward thanks.

  • Hi Two Birds, just wanted to say thank you so much for all your amazing practices! This is a great flow and also love so many of your others.

  • Great to get back to basics sometimes….. still feel it and it was a wonderful way to start the day and warm up,you were so right….accessible for all levels!

  • I can’t cross my legs and I am wondering if that will happen in time? Does anyone else have that problem and what do they do to fix it. In the last couple of years I became really stiff and struggle to do most of the poses.
    I want to get better just not sure how. I do appreciate this video though and will try a modified version for myself.

  • Thank you, Kassandra! I have done a few of your videos now, and this one was my favorite so far. I feel strong and centered afterwards.

  • I did this for the first time this morning. I like the slow motion of this yoga. I am 60 years old, and have asthma. When it came time to lower myself bending my waist, I was breathing fast, so I went a little slower. I found it very relaxing and intend on doing this yoga as a commitment to feel better. Thank you so much for your instruction. I should have done this from day on of “shelter in place” due to the Covid-19 we are experiencing. I intend to subscribe to your videos and make this part of my morning.

  • I’m only 25 and I couldn’t finish this practice this morning. But that’s okay I’m listening to my body. The practice isn’t going anywhere. There’s always tomorrow.

  • Love slow flow yoga Kassandra, Merci! ������������������ I love that style a lot, plus a challenging to transition slowly! Can you please make a 1h slow flow?Even longer than that please!��������������������

  • Hi my wife and I are in our late 60s we have been doing your yoga for Seniors for 6 weeks now and love it. Thank you so much from both of us in Ireland ��������

  • Thank you for your yoga love. It would have felt better for balance and stability to stretch both legs at the beginning of the video, instead of using a block for bridge in between. It threw me off a bit. This is also a video for an intermediate yogi instead of a beginner. The poses are not explained much. Overall, it was helpful for me. I’ve been doing yoga for about 10 years.

  • I hesitated to do this class… I was gonna do Yoga For Men vol. 10… But then I opted for this. What a great beginner class for non beginners. Haha. I thought to myself that when I was a beginner, I could not have done half the class. Thanks for keeping a beginner class challenging!

  • Thank you Adriene. I just did this and enjoyed it! You’ve got me started. I am a wellness nurse and I am going to recommend this to all my seniors!!!

  • Hi. First, I love your videos so much and have been doing them for several years….I felt the need to share my short story about how important yoga is for health. One month ago I was hospitalized on oxygen with the coronavirus. I contracted it from my mother’s nursing home where she was dying. She had congestive heart failure, which was why I was allowed to go see her, but her cause of death was officially COVID-19. Within three days of her passing I began to develop symptoms that I battled at home for 10 days, at which time I was hospitalized for a week. Thank God I was not put on a ventilator. My doctor told me the best way to heal my lungs was through deep breathing, meditation and yoga. Although I am still on oxygen at night, my levels are great…since I have been home, I have done your videos….this one in particular, and it has helped me regain my strength and improved my lung capacity to near normal levels. I live in Colorado…And even at a mile high my levels look great��. Thank you for all you do and for all of your incredible videos. Best to you and Benji from Sue in Colorado. ����❤️

  • This video was awesome. I really enjoy your style of teaching and look forward to seeing more videos. I live with 2 chronic pain illnesses and it was exactly the right style of yoga for me to handle. Thank you and Namaste.

  • Kassandra, one thing that i appreciate about all of your videos is that you promote a sense of calm & ease with the cadence and tones of your voice. As an older yogi (52), i always appreciate a slowing down of the transitions and increased length of time getting into & holding the pose, but not always to the degree of Yin style. So, this particular video fit me perfectly. Thanks!

  • This was just what I needed as a 67 year old teacher who hasn’t been out in the world for 2 months. Promise to visit daily now! Thank you for making my life better.

  • Amazing thank you! I started today connecting back to yoga with your video. Loved it. One of my cats stayed on the mat with me for almost the whole session. Thank you from Paris France:)

  • Love slow flows this was perfect. I have been dwelling on far to many worries that really I cannot control. Used this class to breathe relax and let them go. Well for at least a little while anyway. I feel lighter ����

  • thank you. i really enjoy and learn from your attention to detail, the subtle adjustments to a posture, the reminder to focus on the breath. i am benefiting greatly from your lessons.

  • I was expecting intuition to be touched on less specifically so that part didn’t really relate to me but I found some intense emotions come up during supported fish pose.

    I’ve been doing yoga for years but never with blocks until recently with you Ms. Kassandra and it’s added a lot to my practice. I haven’t felt unexpected emotion that needed to worked through since my first hip opener a few years ago. Thanks!

  • Juste wow! Encore une fois, tes pratiques m’apportent beaucoup et j’adore me laisser guider par ton travail. Tes pratiques sont vraiment bien construite, c’est super de ne pas savoir vers quoi tu nous portera! Merci!

  • I have been following your videos since you had fewer than 20k subscriptions and I was surprised since I expected waaay more. Happy to see that your channel is growing VERY fast, and about to hit the 100k subscribers milestone!! You guys deserve it.

    And for those of you that don’t support them on Patreon, I really recommend it, as they have longer classes in there 😉

  • Love all your videos and you are my favourite online yoga teacher. Could you do hour long super slow flow please? I loved this video but was a bit short. Thanks.

  • Thank you for this. I was not able to practice live yesterday, but I really enjoy the live sessions and come back to them. You guys are a great team.

  • Can I relate an anecdote? I went to see an indian guru talk once, he sat meditating in the back room while waiting for the inspiration to start the talk. After about an hour and a half some of the audience of about 100 started getting vocal about their impatience and the mood was electric. I always felt that heightened expectation played into the hands of the speaker because there was a real sense of drama when he wafted on stage. The talk was not a disappointment and it was clearly in the tradition of revealing insight by experience that the impatience the audience had fallen into was self-created suffering. He was a cheeky one, very charming. Thanks for sharing, namaste!

  • Thank you for this slow & gentle yoga class! I’m so tight and sore from anxiety that this was just right to loosen up a little and not get discouraged.

  • The introduction is beautiful! However, I am hesitant to do the practice because I don’t usually like dubbed in audio but I’ll give it a whirl.

  • Thank you for this beautiful and actually gentle yoga! I have rheumatoud arthritis so yoga can be very difficult for hands, wrists, feet and ankles. Yet I love to do it. Most that say they are gentle aren’t very gentle. This was wonderful. You have such a kind and caring demeanor. It’s like doing yoga with a friend!

  • I wish there were more slow flows like this! It helps me to get into a pose using good form and really feel the benefits of that pose before having to move on.

  • Yoga for seniors done by a young nubile woman, you have no idea what we feel like physically I can’t get down on the floor let alone get up again but I’m willing to give it a go…

  • Thank you Adriane, I am thrilled to have found this for my partner and myself. We’re pushing 50, create our own meditations, but are stiff and old in many other ways. ��

  • Hi there…going to try this, but I’ve had a knee replacement and don’t have full range in that knee. So struggle with child’s pose and can’t kneel. Can you suggest a video of yours that might help? Swimming and cycling help but I need to get the kinks out. Thanks and give doggy a scratch behind his ear��

  • Great class! I haven’t done it in a while and i’m glad i did it this morning. I like the sequences, they flowed well together and you did some of my favourite moves (ie: baby wild thing and wild thing to name just two). I also like the slow flow and the chant of OM at the end. I’d love to see more slow flow classes, they don’t have to be super slow but slow is nice, and 30 minutes is a good amount of time too. Thank you Kassandra for all the classes you do, have done and continue to do. Have a wonderful day! Namaste.

  • Does anyone know who produced the spacey music that kicks in at the first bridge pose around minute 4:30?
    Kassandra, your yoga sessions are terrific We’ve been doing them since the Covid-19 quarantine and they’ve been perfect for maintaining our health and sanity. Thank you!

  • Between recovering from injury and inactivity during lockdown I’m so stiff and sore. This practice was perfection! I modified some poses to fit current ability. Thank you!

  • Don’t hardly move, don’t hardly recognise myself, given up caring –
    And from somewhere I search a yoga video this morning & I am truly blessed find you and your gentle video.
    My body feels so good right now. It’s extraordinary.
    My beginning point ������

  • I’m only 42 but really wanting to try yoga, both for strengthening my body, but also hoping to find some relaxation and focus for my mind, as I’m prone to anxiety. Thanks for this video!

  • Loved this one dearest Fiona! Your title SPACIOUS spot on! Felt as if all creases and crevices really opened up, so much space to breath! Mid section really opened up! Thank you for your creativity and variations, so refreshing!

  • Thank you Ms. Andriene. This class really help me with my age of 58. I follow you every step every morning or night when I have a chance. I feel I am a new person now.

  • I just wanted to say thank you so much for changing my life! I was so depressed and had so much anxiety. I was recommended to watch your videos. I am now the happiest I have ever been! I want to become a yoga instructor to help others just like you helped me! Namaste! ❤

  • Hello Kassandra-I just got your app this month! One aspect I noticed is that there is no comment option and unlike youtube, we can’t see the # of views. I love the apps many other new features. I wanted to comment about this video intuition was phenomenally good! One the best!

  • Hi lesley! <3 It is my birthday today and im practicing with you, this class was perfect. Today I feel extra grateful for finding your channel years ago... I feel grateful for you. You and yoga changed my life in a way i could have never imagined. Thank you thank you thank you for what you are doing, im sending loving energy to you every day on my mat. Hope you are great!! Sending hi from the czech republic <3

  • Hi Duke & Lesley! Just did this practice Monday. Very appreciated slower movements. I cannot soften my elbows when putting my hands behind my back. P.S I recall a quote “whether you decide you can or you can’t, you are always right.” Thank you both for sharing your time & good energy to all! ��������‍♀️

  • Hi Adriene, I thank you for this and would like you to know that I keep doing this wonderful Gentle Senior Yoga practice. Would you happen to have more like these? This one is gentle enough for me.

  • I turned 66 years old on Sunday September 15th. I started doing yoga with Kassandra about 3 years ago, but only became constant about one year ago, practicing daily. I suffer with arthritis in both knees, my right ankle, and both hands and wrists. Yoga have helped me a great deal with my aches and pains. I consider myself at an intermediate level, which is still challenging for me. This class was a test to see how well I would do in a beginner’s session. I am so grateful, thankful and proud, that I was able to do the entire class, even the Yogi pose, which really hurts my knees. I give myself an A for excellent. Next time I’ll probably get an A plus for outstanding. Thank you Kassandra for all that you do to encourage us! ��������

  • Watched from quarantine. Recovering from a sinus infection and rehabbing a hurt knee and hip. This video gives me hope my pain can be alleviated and I can function again! Thank you, Adriene and friends.

  • I overworked the muscles around my scapulas (shoulder blades), during a few days of a workout challenge.

    And I was really looking for a nice morning yoga sequence that would help me feel better, without putting too much strain on my upper body and neck.

    I think I’ll do one of Adriene’s upper body Yoga sequences later today (after I’ve been moving more).

    But this is perfect for the morning if you wake up stiff and are feeling painful.

    It’ll get you that yogi high without too much risk.

    It allowed my muscles to work with me—rather than against me.

    Thank you Adriene ��

  • We loved this Flo. We have been following your practices for a while now (the best thing to come out of UK lockdown!) and it was nice to go back to basics, and enjoy a gentler practice together. Thanks for sharing this, your work and words are appreciated.

  • Very good video but like many others you need to realize that it’s difficult to switch from pose to pose for us beginner’s so too fast slow down please

  • Intense and awesome! That standing split thing is something I want to get better at for sure. My shopping list for this week includes sturdier cork blocks, which were recommended to me off-hand, and now I have a true example of why I need them!

  • Yoga Inspired by Kassandra. She is amazing. Wrote something.
    “What is Yoga philosophy and how do I make sense of so many types of Yoga in modern times?” by Vaibhav Jain

  • Thanks I have just done this for the first time, as a non yoga 65 year old male, it wasn’t fluid but was manageable. Hopefully repetition will ease tight joints.

  • I can’t even begin to tell you how much your classes have helped me. I always wanted to try yoga, but i am too nervous to go to a class. Your videos have taught me perfectly and they are the only thing making my anxiety manageable. Thank you so so much for making them.

  • Thanks for your classes and quietness always. I’d love to attend one where you guide a meditation with bells or relaxing sounds at the end

  • Just what I needed. I was first thinking about doing a stronger practice but I had a heavy outdoor full body workout yesterday and was feeling a bit sore and stiff. Glad I decided on this session and feeling much better. Thanks for sharing your practice.

  • Great class overall! I liked the sequences and moves within them and the slow flow was perfect, i needed that type of class this morning. I haven’t done some of them in a while and they flowed well. I also like that you asked us to set an intention for this class. Being present and focusing on the breath was perfect, that was my intention along with aligning with Self/Source. I like the music as well, good selection and variety. I like when you have music in the background it helps to stay present and focused when the mind starts wandering, it gives another option in addition to our breath. Thank you Kassandra for this class and all the classes you have done and continue to do. Have a wonderful day! Namaste.

  • Says beginners but doesn’t give options. I have been doing yoga for a few weeks, am not that strong but am not totally out do shape. I can’t follow her in 40% of the poses. She has totally discouraged me.

  • It was really good practice but it is not meant for beginners. It might be considered best for intermediate beginners or strong beginners who already have their foundation built and can stay in poses such as half moon and standing splits.

  • Thank you for creating this video. I’m 36 and practice yoga regularly, but I suddenly find myself recovering from pneumonia and several weeks of bed rest. The focus on the breath to fill the lungs and adjusted postures is exactly what I need right now. Thank you xx

  • Hey again! Thanks for this! I’ve been doing this practice daily since completing your Beginner 7-Day one twice. Going to start the Ignite probably this Monday. My mom just had knee replacement surgery (among other stressful things), so it’s a busy time; doing what I can to upkeep the self-care. I also have a big move in August/new job starting Sept 1 and am in between homes (staying with a friends and fam), so lots of big life changes, but am sooo grateful for these awesome practices to support me through all of this! Namaste! <3

  • This type of slow flows help me better than the regular paced ones for sure. They build my strength and make me feel I have more time and room to work on my flexibility. I feel more in touch with my body and yes subsequently my intuition as well. Look forward to seeing more of these slow flows: )

  • 69 and I love this. thank you, I have been looking for a long time for a routine for balance, stretching, strength that leaves me feeling great and not hurt in wrists, shoulders, knees Etc.

  • Positive cheerful class. Enough exercisethat gate pose sequence! Great music. Too much goodness not to run it at.75x speed:)thank you

  • These super slow flows are my jam now! No one else on utube does super slow ones, and I’m hooked Kassandra! Helps with focus, strength and control. I hope you do more of these!

  • I’m recovering after fracturing both of my elbows from a fall and this was the perfect way to start incorporating movement back into my routine. I’ve been nervous to start exercising again but this was a gentle way to start!

  • I have tried and tried to do yoga, but it is always to fast for me even beginner yoga is to fast. I just happened to search slow yoga, and came to your video. I am happy to say I can keep up! Thank you so much for the great video.

  • 2…. 1.5…. tricked you:) Hahaha. Good one. Good to go back to the basics. Thanks for introducing this. Would love more restorative yoga sessions. Bre has a nice one… but just one:(

  • Can’t believe this is a 40 minute class. Went by so quickly. Feels so good. Thank you. I have a question here…When I did the low lunge twist, my side by the rib cage started to cramp up. Happened on both sides. What do you think I did wrongly? Please advice. Thank you.

  • I did with you the yoga I love it even I never did it and even I am obese am I felt like my body was at the garage and put oil in the join thank you so much bless you

  • This was my first practice with you, Kassandra:) Thank you very much for the opportunity for this lovely time-in!
    As a yoga teacher and advanced practitioner, I can admittedly be picky when it comes to trying out online classes at home… But your sequence was exactly what I needed. I especially loved how much time you took to encourage centering our thoughts and warming up the muscles before getting into the actual flow. Not enough videos show this on youtube probably because they’re afraid they’ll lose students early on who are looking for a “sweaty workout.” But introductions like these are so important for our physical and emotional well-being…
    Also: wonderful cues! Great for beginners and levels beyond, alike! Thanks again!

  • THIS is exactly what I’ve been looking for. The other instructors on here are fine, they just change poses so fast I don’t have time to see if I’m doing it right. I’m a beginner and I’m just starting to remember the names of the poses, let alone what they look like. Also, I’m near-sighted. When the instructor’s figure is a dark silhouette, like in all black tights or leotards or whatever, I can’t make out which side of them I’m looking at, to follow along. Light to medium-value colors are easier to see as they have subtle shadows. I think I”ll do this every morning and maybe just before bed too. Thanks so much Adriene, and please keep going!

  • Love practising with you it has helped keep us fit while in lockdown and plan to continue even when classes resume. You are inspiring. Take care and keep well ����‍♀️

  • I enjoyed this practice a lot. I am wondering if you could offer a modification for the standing split when the direction is to put the hand on the hip and turn to the side. I had a difficult time balancing so just stayed in the standing split. Is there some other form I could take? Thank you!

  • Thank you Kassandra, for this lovely slow flow class. I did this on my Christmas morning to bring some grounding and awareness, and for some self-care. I have some family issues going on, so I am not spending Christmas with any of them. I am on my own today, taking some time to take care of myself, and do some things I enjoy doing (of course yoga is #1 ����). Thank you for making my Christmas brighter ��