For Mona #3

About This Class

This nearly 100-minute class with Bryan Kest opens in Child's Pose with an extended invitation to establish deep nasal breathing as a foundation for mindfulness throughout the session. The practice builds through a series of flowing sun-salutation-style sequences — moving from Downward Dog through Plank, Cobra, and standing folds — layered progressively with one-legged balances, twists, hip openers (low lunge, pigeon-style stretches), and standing poses including Warrior and Hero. Back-body strengthening is woven in repeatedly through locust variations, and the class also addresses the wrists and feet with dedicated holds. A supine sequence covers core work (leg lowering, scissor variations), shoulder stand / plow variations, and spinal twists. The class closes with a seated gratitude meditation and an extended Savasana. Throughout, Bryan consistently emphasises breath awareness, humility, moderation, sensitivity to sensation, and non-competition — framing the practice as a tool for stress reduction, mindfulness, and sustainable physical health rather than performance.