Smooth & Strong

About This Class

Smooth & Strong is a full-body vigorous flow class led by Bryan Kest that balances physical challenge with deep mindfulness. The class opens in child's pose with an extended focus on nasal breathing and quieting the mind, establishing a meditative foundation that carries through the entire practice. A repeating sun-salutation-style sequence — flowing through standing forward folds, plank, cobra, and downward dog — builds heat and stamina while remaining accessible via consistent modification cues (knees down, blocks, skipping poses). The standing section explores airplane (warrior III variation), half-moon, deep lunges with twists, and single-leg balancing, all framed around equanimity and listening to the body rather than pushing to extremes. Floor work includes locust/bow variations, supine core scissors, plow, shoulder stand, seated wide-leg forward folds, and spinal twists. The class closes with a guided gratitude meditation and a generous savasana. Throughout, Bryan weaves in philosophy around moderation, self-care, and the relationship between a quiet mind and physical healing, making this as much a meditation practice as a physical workout.