Basic, Dynamic Flow

About This Class

Bryan Kest leads a 68-minute dynamic flow class framed as a midweek "Wednesday morning flow" designed to clear the mind and move the body through layered, progressively challenging sequences. The class opens in child's pose with an extended emphasis on deep, focused breathing as the central tool for mental clarity and physical relaxation. From there, three flowing sequences are built incrementally: the first is a gentle sun-salutation-style flow between down dog, standing forward fold, and cobra; the second adds crescent lunges and three-legged dog; the third — the crescendo — integrates standing balance, chair-like squats, twisting triangle, warrior, revolved crescent lunge, and one-handed down dog with a hand behind the scapula. Hip-opening low lunge (lizard), runner's lunge, balancing lunge, and seated pigeon-style cross-legged forward folds address the hips and hamstrings deeply. Triangle and twisting triangle challenge both strength and spinal length, while supine spinal twists cool the body down. The class closes with a squeeze-and-release knees-to-chest kriya and a long, unstructured savasana. Throughout, Bryan emphasises personalisation, never forcing, honouring both sides of the body independently, and protecting deep, fluid breathing as the non-negotiable priority.