- Robust
- 68 min
- Flow
- 5.0 out of 5
About This Class
Cannon Ball Flow is a full-body, breath-driven vinyasa class led by Bryan Kest that strings together foundational and creative poses into a fluid, near-non-stop sequence. The class opens in child's pose and downward facing dog before cycling repeatedly through a core sun-salutation-style arc — standing forward folds, plank, cobra, and down dog — layering in progressively more complex variations each round. Highlights include one-armed down dog ("supreme balancing"), awkward airplane (a single-leg balance with an extended arm and lifted back leg), crescent lunge, half-moon-inspired side planks, knee-to-tricep arm balance prep, and a supine bridge that options into full wheel. The floor sequence closes with half lotus seated forward folds, supine twists, and a bridge/wheel progression. Throughout, Bryan returns obsessively to three cues — breath deep and free, touch it gently, and moderation — framing the entire practice as a form of self-care rather than self-improvement. The class demands cardio stamina and full-body coordination but is presented as highly modifiable, with frequent invitations to take child's pose, bend knees, or skip any pose that causes pain. It ends in a guided gratitude meditation and savasana.
Comments
18Megan
Continuous solid strong ~ 50min flow. Perfect!
Aaron Fisher
Enjoyed this one!
Suzanne Foote
Haven’t done this one! Great flow for a little over a hour!
suzannesmd
jennymcnabb
SK
Can’t believe I only found this practice today. A flow of my favourites, re-mixed to form a strong, steady, intelligent flow. My muscles shook a little, but it was never overwhelming. Another great practice – thanks to Bryan & Melissa.
Jennifer
julie.fongemy
Amazing and beautiful flow, I feel wonderful after this one today. Thank you so much you guys!!!
Marisa Wilshire
Lisa
Amazing class. Invigorating and beautiful. Thank you Bryan! Incredible.
s.mollyjo
Definitely an approachable, simple — not easy — but well-rounded vinyasa sequence. A nice cardio challenge filled with strengthening, balancing, lengthening postures, rooted in wise foundational instruction, complete with guided gratitude meditation and just a touch of goofiness. I didn’t tune into the live class, so I didn’t get to hear the end of the bicycle story, but it sounded lovely. Thank you, Bryan and Melissa; sharing these practices is one of the trillions of gifts in my life I have to be grateful for. I especially appreciate when you take the time to weave a formal, seated meditation into even these short classes, B.K.; reminding us what we really come here for. Namaste.
Emily
Joseph
Thank you very much, Bryan, I rate your practice as an 18-pounder; just right, not too little, not too much. Namaste
Michael Kaplan
I followed the recording at the end of a busy Monday. This was a perfect vigorous but flowing sequence for a late afternoon, early evening. Thanks so much!
Deborah Dyer
isalingerand
A beautiful gentle vigorous flow.
mariateresacalal
Rachel
Members can leave a comment and read the whole thread.
Join to comment