Know Atrophy

About This Class

This class, led by Bryan Kest, uses nasal deep breathing as its foundational thread, returning to it throughout as both a mindfulness tool and a physical necessity for the body's demand for oxygen during dynamic movement. The structure progresses methodically: students begin in child's pose to settle the mind, then move through three escalating rounds of a sun-salutation-based flow (adding crescent lunges with each round), before branching into single-leg standing balances, half-moon variations, a toe-balancing squat, wide-legged forward folds with arm binds, lateral side bends, hip flexor and quad stretches in low lunge, pigeon-style hip openers, and deep hip flexor work. The floor sequence includes cobra, locust with arm bind, bow pose, a supine core series (scissor legs and boat-like holds), plow pose, and shoulderstand, before finishing with supine twists and savasana. Throughout, Bryan consistently frames the practice around personal moderation — the "sweet spot between too much and not enough" — and frames stress reduction, eradicating physical stagnation and atrophy, and cultivating equanimity as the true goals. Knee issues and neck safety are flagged with modification cues. Props such as blocks are offered as optional balance aids.