Low to Grow in a Flow

About This Class

Bryan Kest's "Low to Grow in a Flow" is a 63-minute dynamic yoga class that opens gently on the floor with child's pose and deep, smooth breathing before methodically layering in complexity. The practice moves from downward facing dog and dolphin pose through a flowing vinyasa sequence (down dog → standing forward fold → plank → cobra → down dog), then dives into an extended single-side sequence featuring low lunge hip openers, lizard, straight-leg hamstring stretches, crescent lunge, side angle, triangle, twisting triangle, open-sesame, and a challenging series of standing balances (airplane/warrior III, extended hand-to-big-toe pose with a lateral opening and twist). The entire sequence is repeated on the second side before transitioning to the floor for a two-minute bicycle crunch core series targeting abdominals, obliques, lower back, and psoas. The class closes with supine pigeon (figure-four), a spinal twist, and a meditative Savasana emphasising natural breath awareness and stillness of mind. Bryan consistently frames the practice around gentleness, personal sensation over depth, and breath quality, making it accessible to a wide range of bodies while still offering genuine challenge through long holds and complex transitions.