3 flows 1 f-bomb

About This Class

Bryan Kest leads a 68-minute dynamic flow class structured around three layered warm-up sequences that build on each other in complexity and intensity. The class opens in child's pose with an extended focus on deep, conscious breathing as the foundation of presence and mindfulness — a thread woven throughout every cue. The first flow introduces downward dog, side-body openers, three-legged dog variations, cobra, and plank. The second flow adds crescent lunges stepping from down dog. The third and most dynamic flow layers in leg lifts from down dog, chair-pose tip-toe rises, wide-legged twists, lizard-style forearm lowers, one-armed down dog shoulder stretches, and a demanding chin-to-floor push-up series. Deep hip flexor and groin work is explored through extended low-lunge and split-flirt holds. The back body is opened and strengthened through locust (airplane) lifts, a full-bow pose (dhanurasana) with ankle grip, and cobra variations. The class winds down with a wide-legged seated forward bend, a reclined chest-opener with legs lifted, a supine spinal twist, and a sustained savasana. Bryan consistently invites practitioners to personalise intensity, take breaks, and avoid straining — framing the practice as a moving meditation and a counterweight to mental restlessness.