Fast-track Flow

About This Class

Fast-track Flow is a dynamic, moderately paced vinyasa class led by Byron de Marsé that builds from child's pose and downward dog into a rich, layered sequence touching nearly every part of the body. The practice opens with Ujjayi breath instruction and tabletop warm-ups — bird-dog, cat-cow, and tippy-toe down dog transitions — before progressing through standing work including runner's lunge, crescent pose, standing splits, Warrior One, Warrior Two, reverse Warrior, side angle, triangle, and half moon. Arm balances are woven in throughout, with crow pose (Kakatasana) introduced via yogi squat prep and chair-pose twists that also explore side crow. The floor sequence features Salabhasana (locust), optional bow (Dandurasana), and ends with deep hip opening in pigeon pose on both sides, a seated forward fold (Paschimottanasana), and Savasana. Byron consistently frames the class around self-inquiry, letting go of perfectionism, and using breath as the primary guide — making it equally suitable for practitioners seeking heat, mobility, and a meditative edge. The class visits both strength and flexibility goals, spiraling through the full body with an emphasis on spinal length, hip opening, and shoulder range of motion.