A Flow, A Rhyme, A Sweet Time

About This Class

This long-form dynamic flow opens with a grounding breathwork foundation before building progressively through Down Dog, Cobra, Plank, and Locust sequences that warm the entire back body. Crawling and bird-dog variations (knee-to-elbow, knee-to-forehead, opposite-arm-opposite-leg extensions) develop spinal stability and core strength, while Bow Pose and a Down Dog twist deepen the back and shoulder opening. Standing work includes Warrior-based lunges, Parsvakonasana (Revolving Side Angle), Triangle, wide-legged forward folds, and a deep Goddess/Froggy squat, systematically targeting the hips, hamstrings, quads, and side body. The class then descends into a Malasana-style squat, Shoulder Stand (Sarvangasana), supine twists, and a rocking roll-up to seated. It closes with a seated gratitude meditation and Savasana. Throughout, Bryan frames every pose as a challenge to mental calmness — reinforcing that real health comes from a calm, present mind — and consistently encourages self-pacing, modifications, and early exits to prevent strain.