Mild Mode Sunday Flow

About This Class

This 107-minute Sunday flow with Bryan Kest is designed to slip in slowly and build organically, making it accessible even on cold, stiff mornings. The class opens on the back with supine twists, bridge, shoulder stand, and plow, then progresses to a long down-dog sequence with one-armed variations, dolphin, and three-legged dog before landing in deep hip-opening lunges. Standing work includes extended side angle, triangle, twisting triangle, warrior-like balances, and figure-four (standing pigeon). Arm balances — elbow balance (crow/bakasana entry) and tripod — add a playful challenge. Back-body strengthening comes through locust-style lifts and a thorough wheel (Urdhva Dhanurasana) progression. The floor sequence finishes with wide-legged seated forward bends, deep spinal twists, and a reclined figure-four, before a long Savasana anchored by a breath-awareness and gratitude meditation. Throughout, Bryan emphasises breath quality, moderation, self-compassion, and tuning inward rather than pushing for depth — framing the practice as a wellness ritual rather than a workout.