Sweet Flow

About This Class

Bryan Kest leads this aptly named "Sweet Flow" as a mindful, quality-over-quantity practice that unfolds over 90-plus minutes without ever feeling rushed. The class opens in Child's Pose with a three-part nasal breathing foundation, then gradually builds through repeated Down Dog–Cobra–Plank vinyasa cycles before introducing Bird-Dog variations, one-arm side-plank balances, and Warrior-style standing lunges with core twists. The standing section features extended airplane balance poses, single-leg forward folds, and lateral side stretches. The floor sequence is extensive: prone back-strengthening work (including Cobra and Bow/Dhanurasana), seated forward folds over a straight leg, Half-Frog, Half-Lotus forward bends, and wide-leg stretches cover all angles of the hips and hamstrings. An inversion (Shoulderstand/Sarvangasana) precedes supine spinal twists, and the class closes with a guided gratitude meditation in a comfortable seated position. Throughout, Bryan frames every pose around personal sensation, breath freedom, and mental stillness, explicitly inviting students to modify, skip, or rest as needed. He calls out knee fragility and wrist injury as reasons to adapt specific poses, and he consistently de-emphasises depth in favour of the quality of the internal experience.