Crog-nation

About This Class

This class opens in Child's Pose with an extended breath-awareness settle before moving through multiple rounds of a sun-salutation warm-up flow (Down Dog → Standing Forward Fold → Chair/Squat → Cobra → Down Dog) that progressively builds heat. The main standing sequence weaves Crescent Lunge, Warrior-style hip openers, Warrior I-adjacent poses, Triangle, and Hero Pose on both sides, with detailed attention to squaring hips, lengthening the spine, and spiraling the chest open. Bryan introduces the "Crog" — a wide-legged standing frog with one hand grounded inside the foot and the opposite arm reaching overhead, engaging the core — which becomes the class's signature peak pose, visited on both sides and paired with a hands-clasped forward fold. A kneeling Camel follows, then a seated wide-leg forward fold and a floor-based core series (single-leg lowering, both-leg lowering, arms-overhead extension). The class transitions into Plow and Shoulder Stand before a slow roll-down into supine figure-four hip openers and spinal twists on both sides. The session closes with a knees-to-chest compression and a long Savasana with a suggested gratitude meditation. Throughout, Bryan emphasises humility, self-listening, gentleness over aggression, and breath freedom as the primary guides — never forcing a depth but always finding the "perfect massage" degree.