AM / PM

About This Class

This 30-minute class with Rudy Mettia is intentionally dual-purpose — framed from the very first breath as something that can fire you up for the day or help you decompress at the end of it. The practice opens with a standing forward fold targeting the hamstrings and low back, moves into standing twists, and flows through a dynamic plank-to-downward-facing-dog breath meditation before building into a full lunge sequence with deep hip openers, crescent pose, Warrior Two, triangle (Trikonasana), revolving Warrior, and prayer twists. A floor series includes cross-diagonal back extension work (similar to bird-dog) in cobra, followed by three sun salutations to layer in cardiovascular movement. The class then transitions into pigeon pose on both sides for sustained hip release, Baddha Konasana, a seated forward fold, and a supine spinal twist before closing in Savasana. Rudy consistently coaches students to let the breath lead the pose rather than muscular effort, and frames balance challenges as neurological strength-building. The instructor explicitly offers modifications throughout — bent knees in forward fold, blocks for triangle, cobra as an alternative to up dog — making the class genuinely accessible while still providing challenge for more experienced practitioners.