Just a Sweet One Hour Flow

About This Class

Bryan Kest opens this hour-long flow with an extended settling in child's pose, immediately establishing the class's core intention: breath-led presence over ego-driven effort. From there, the practice builds through a repeating sun-salutation-style sequence — down dog, plank, cobra, standing forward fold — treated as a slow, Tai Chi-like flow rather than a power drill. The middle of the class is rich with standing work: warrior pose held for over a minute on each side to build quad strength and mental steadiness, triangle and "cry angle" (trikonasana/extended side angle cycling), and a deep low-lunge series that layers spinal twists and a quad stretch via foot-to-glute binding. Bird-dog balance work and an arm-balance transition (knee-to-tricep) add variety. A kneeling camel backbend opens the front body before the class descends to the floor for a seated forward fold, supine knee-to-chest squeezes, and four rounds of supine spinal twists. The class closes in savasana with an optional gratitude meditation. Throughout, Bryan consistently prioritises moderation, self-compassion, and listening to the body over pushing for depth, making the practice equally accessible to newer and more experienced students.