Just Right Flow

About This Class

This 102-minute vigorous flow class with Bryan Kest opens with an extended settling period in child's pose, establishing deep nasal breathing as the foundation for everything that follows. The class then builds methodically through four rounds of a six-movement sun-salutation warm-up series — standing forward fold, flat-back lift, plank, cobra, and down dog — rehearsed slowly at first and then increasingly refined. From there Bryan layers in one-legged standing balances (warrior-style and airplane/Warrior III), runner's lunge and balancing lunge with arm variations, side-angle and twisted lunge sequences with fingertip support, one-handed down dog, a supreme balancing pose (one hand behind the back with opposite leg lifted), locust variations, bow pose, and a final cobra series. The floor-based closing sequence addresses the wide-legged forward fold with lateral walks, spinal twists in supine, a scissors/boat-style core hold, plow, shoulder stand, and a gentle knees-to-chest wind-down. Throughout, Bryan returns obsessively to three breath cues — nose breathing, full-lung expansion, and breath freedom — and frames the practice as a "long walk" touching every part of the body: a moving meditation aimed equally at physical conditioning and stress dissolution. Modifications (knee down, fingertips instead of palm) are offered constantly; cautions around knee sensitivity and wrist sensitivity are briefly flagged.