Bird of Paradise in a Garden of Eden

About This Class

This 69-minute dynamic flow with Bryan Kest is centered around the peak pose Bird of Paradise, approached methodically through a carefully sequenced warm-up of Down Dog, tabletop core work (knee-to-elbow variations), Cobra, and a flowing Sun Salutation-style vinyasa. The class progressively opens the hips, hamstrings, and side body through lizard lunge, runner's lunge, hip openers with elbows down, prayer twist, crescent lunge, twisting triangle, triangle pose, and extended triangle before building toward the arm-balance/standing pose Bird of Paradise on both sides. Wide-legged forward folds with clasped hands and spinal twists bridge each side. The floor sequence closes with figure-four (reclined pigeon) seated on both sides, supine twists, and a long Savasana with a guided gratitude meditation. Throughout, Bryan emphasizes deep, free breathing, gentleness over depth, and personal sensation as the guide — making the class accessible to a wide range of practitioners while still offering meaningful challenge. Props like blocks and fists are offered as modifications; no specific cautions for injuries are stated beyond inviting students to skip or exit poses that don't feel right.