Essentials 3

About This Class

Essentials 3 is a 42-minute dynamic flow led by Bryan Kest and filmed with a diverse group of students ages 50–70, making it an ideal class for anyone who wants to see real bodies moving at their own pace. The class opens in Child's Pose with an immediate focus on deep, free breathing as the foundation of both physical practice and meditation. From there, Bryan moves through Down Dog, a seated ankle/hip opener with optional block support, a baby side plank (arm balance) on each side with a quad/shoulder stretch, a cobra series with locust variation and interlaced-hands heart opener, standing side bends, a wide-legged forward fold with interlaced hands, and a flowing vinyasa-lite sequence of plank and low-cobra transitions. The floor-based second half delivers thorough hip, hamstring, and lower-back work: wide-legged seated forward fold, single-leg forward folds, Baddha Konasana, a table-top glute bridge, reclined leg raises for core, a seated twist/balance, Plow and Shoulder Stand, and a full supine hip/piriformis sequence (supine figure-four, reclined hand-to-big-toe, and spinal twists on both sides). The class ends with several minutes of Savasana. Throughout, Bryan consistently frames the practice as maintenance and self-care, encourages props (block for sitting poses or under the head), and never prescribes a fixed expression of any pose—making depth, pace, and effort entirely personal.