Core & Back, Thoroughly

About This Class

Bryan Kest leads an expansive, nearly two-hour Power Flow class built around the twin themes of core strength and back health. The class opens with a slow, deliberate breathwork foundation in child's pose before moving into multiple rounds of a six-movement "dress rehearsal" warm-up — downward dog, forward fold, chair pose, plank, cobra, and lunges — that gradually build heat and body awareness. Subsequent sequences layer in standing balances (warrior-style lunges with airplane arms, one-legged standing poses, hand-to-big-toe pose), dynamic knee-to-elbow core challenges from down dog, deep hip-opening low-lunge variations with forearms on the ground, seated poses including baddha konasana, boat pose (navasana), and the "archer" pose (akarna dhanurasana). The backbody is richly addressed through repeated cobras, camel pose on the knees, and bow-like supine stretches. The class closes with shoulder stand, plow, supine twists, and a full savasana paired with a guided gratitude meditation. Throughout, Bryan consistently cues soft necks, free breathing, and personal moderation, making the intensity scalable. Cautions for knee sensitivity are noted when sitting between the heels.