Basic Vinyasa Flow

About This Class

Bryan Kest leads an accessible yet thorough vinyasa flow designed to touch every part of the body while keeping deep, free breathing as the non-negotiable foundation. The class opens in child's pose and downward-facing dog before moving through a progressive series of vinyasa rounds — cobra, plank, crescent lunge, warrior, hero/Virabhadrasana, triangle, extended side-angle variations, and a bound side-angle — that systematically warm the hips, spine, shoulders, and legs. A standing sequence adds side-body stretches, a standing forward fold with interlaced hands, and playful one-leg balance work. The floor portion includes an extended bicycle-crunch core series targeting all layers of the abdominals, supine spinal twists, a wide-legged seated forward fold, and a rocking transition to seated. The class closes with several minutes of silent gratitude meditation before savasana (resting pose). Throughout, Bryan emphasizes quality of sensation over depth, encourages modifications (fists instead of palms, blocks, knees down), and returns repeatedly to mindfulness and stress reduction as primary health goals.