Well Rounded Flow Dynamic Flow

About This Class

This expansive 101-minute dynamic flow with Bryan Kest is a complete full-body practice designed to build heat, strength, flexibility, balance, and mindfulness in equal measure. The class opens in child's pose with a sustained focus on deep, smooth nasal breathing that anchors the entire session. A progressive warm-up through tabletop balancing, cobra, and locust transitions into several rounds of a sun-salutation-style sequence with side-body lateral stretches. The standing sequence is rich and multi-layered: crescent lunge (with four progressive stages including a lifted back knee variation), warrior/hero pose, triangle, revolving half-forward fold with interlaced hands, and extended side angle — all performed on both sides. Hip flexors and glutes receive deep attention through a low lizard pose and pigeon pose on each side. Upper-body strength is developed through dolphin pose (forearm press-ups), plank, and a series of low push-ups. The practice concludes with supine twists, a seated back-bend (camel/kneeling backbend), and an extended gratitude meditation in a comfortable seated position before a long savasana. Throughout, Bryan encourages modification, self-pacing, and treating transitions as poses in their own right, making the class accessible to a wide range of practitioners while still providing significant challenge for experienced students.