Dragon Crawl

About This Class

Dragon Crawl is a high-energy, 86-minute vigorous flow class led by Rudy Mettia that centers on three progressive sets of "dragon crawls" — a demanding core exercise performed from forearm plank where alternating knees tap the back of the opposite tricep — interspersed with Vasistasana (side plank) on both hand and forearm, shoulder-tap planks, and a full Sun Salutation-based flow. The class opens with a grounding seated meditation in hero's pose, moves through carefully cued downward-facing dog technique, and then builds progressively through Cobras, Locust (Salabhasana), Warrior One, Warrior Two, Triangle, Extended Side Angle, Eagle arms, Ardha Chandrasana, Warrior Three, Crescent with a prayer twist, chair pose with a twist, figure-four standing balance, and extended-hand-to-big-toe pose. The floor sequence includes half-frog, bow pose (Dhanurasana), upward-facing dog, Sphinx, seated forward fold, Sukhasana forward fold, reverse tabletop, and paschimottanasana. Rudy emphasises low-belly engagement for low-back protection throughout, gives detailed alignment cues for the back foot in Warrior One and proper wrist positioning in twists, and closes with happy baby, supine twists, and a long Savasana. Modifications (block, bent knee, forearm variation) are offered consistently, making the class accessible despite its intensity.