20 Minutes & Done #4

About This Class

This quick but complete flow session with Bryan Kest packs a full-body practice into roughly 20 minutes, emphasizing breath-led movement and a "sensuous" rather than strenuous approach throughout. The class opens in Child's Pose with a breath-awareness centering, then moves through Down Dog, a side-plank-inspired lateral stretch, and bird-dog variations before transitioning to Cobra, Locust (airplane arms), and Plank. The standing segment includes a forward fold with interlaced hands (for hamstrings and shoulders), lateral side stretches, and a back bend before returning to the floor for three-legged dog, knee-to-elbow core work, and arm-balance prep on the tricep. Deep low lunge hip openers (with elbows to the floor and an internal shoulder rotation), twisting lunge, and a pigeon-style figure-four stretch are sequenced on both sides before a wide-legged seated forward fold, single-leg forward folds, and a supine spinal twist close the practice. Bryan consistently cues softness in the neck, freedom in the breath, and personal calibration of effort, making the class accessible across levels while still delivering meaningful mobility and strength work.