12 Pushups

About This Class

Bryan Kest leads a comprehensive 99-minute flow class that begins in child's pose with an extended focus on nasal breathing and calm, then builds progressively through a full-body warm-up sequence of cobra, down dog, plank, and push-ups. The middle section alternates between standing balance flows (warrior-style lunges, crescent lunge, airplane/Warrior III variations, and toe balance) and floor-based strength work (locust, bow pose, and three-legged dog twists). A substantial floor-based stretch sequence follows, targeting the hamstrings, hips, and glutes through reclined leg stretches, supine twists, plow pose, and shoulder stand. Throughout, Kest consistently frames each pose as a "challenge to calmness," encouraging students to find moderation, stay with deep free breathing, and use sensation rather than ego as their guide. The class closes with a seated gratitude meditation designed to leverage the mental quietude earned through physical effort, followed by a final savasana. The overall arc — breathwork, flow, deep stretch, meditation — is explicitly framed as preparation for a still mind.