30 Minute Spot Yoga

About This Class

This dynamic 30-minute flow is designed for practitioners who want a complete, efficient practice when time is short. Bryan Kest opens with a meditative child's pose and transitions into a sun-salutation-style warm-up—Downward Facing Dog, cobra, and plank—before moving into a standing sequence of warrior/hero poses, extended side-angle variations, and triangle-style stretches that target the hips, outer thighs, inner legs, and side body. A wide-legged forward fold with arm-bind and ankle grabs deepens the hip opening further. The standing section culminates in a standing frog squat that targets the upper inner legs, before a flowing sequence of chin-to-floor lowerings builds shoulder and arm strength. A kneeling camel pose opens the chest and hip flexors, followed by a seated forward fold for hamstring lengthening. The class closes on the back with a core series (alternating leg lowers and full-body reach), supine twists for spinal release, a happy-baby-style knee squeeze, and a restful savasana. Throughout, Bryan emphasizes moderation, breath awareness, and adapting every pose to personal sensation rather than chasing depth—making the class accessible while still challenging.