Long and Strong 5 x Flow

About This Class

Bryan Kest leads a 100-minute vigorous flow class rooted in the "dynamic flow" method drawn from Krishnamacharya's teachings, where every pose is performed five times — the first four passes use single-breath holds to progressively warm the body, while the fifth repetition invites a longer, deeper stay. The class opens in Child's Pose with an emphasis on full, fluid breathing as the central practice tool, then progresses through a thorough warm-up of sun-salutation-style sequences (forward folds, cobra, down dog, plank/chaturanga, Warrior I). The heart of the class layers in standing side-body stretches, three-legged dog variations, Warrior I to chest-to-knee pulses, low lunge twists, triangle with twists, standing frog (a demanding hip opener with knees bent in a wide stance), locust/bow pose back-bending sequences on the belly, a table-top glute bridge series, seated and supine leg work (happy baby-style, spread-leg, and forward fold variations), plow and shoulder stand, and bilateral spinal twists as a counter pose. Bryan consistently frames the practice around sensation, self-care, and breath freedom rather than performance or aesthetics, and closes with a seated gratitude meditation before a held Savasana. The instructor explicitly notes that Warrior I can irritate the lower back and offers Crescent Lunge as a gentler alternative, and invites practitioners to skip the push-up (chaturanga) for pacing or if it disrupts breathing.