Crescent & Triangle Variations

About This Class

This vigorous flow class with Rudy Mettia opens on the floor with reclining pigeon, hamstring stretches, and supine twists before moving through a thorough sun salutation warm-up. The heart of the class is an extensive exploration of crescent lunge (done upward of 20 times per side), leading into extended side angle (Utthita Parsvakonasana), warrior two, triangle (Trikonasana), half moon (Ardha Chandrasana), revolving half moon (Parivrtta Ardha Chandrasana), and warrior three. Standing balance sequences include hand-to-big-toe pose and its twisting variation, scissor kicks, and one-legged down dog variations. Throughout, Rudy weaves in a signature cue about drawing the low belly in and dropping the tailbone to protect the lumbar spine — a technique he credits with resolving his own back pain. The floor cool-down includes seated twisting triangles, Janu Sirsasana, plow, shoulder stand, camel (Ustrasana), and a soft fish pose counter, finishing in Savasana. The class calls for significant leg and core endurance, precise alignment focus, and mental commitment through long holds and high repetition.