Inversion Diversion

About This Class

Rudy Mettia leads this energetic 57-minute flow that uses the hips and legs as its central theme, weaving together deep lunge variations, warriors, standing splits, third warrior, twisting half moon, and balancing pigeon to progressively open the hips and fire up the legs. The class is cleverly structured around a series of benchmark movements — happy baby on the back revisited as a standing balance, squat-and-reach pulses for posterior chain strength, and repeated standing split to crescent cycles that build serious leg endurance. The second half escalates toward inversion work: forearm plank progressions, crow pose, and handstand hops from a standing split entry, making inversions feel earned and accessible through the movement prep. Core engagement is woven throughout via knee-to-elbow draws in down dog, prayer twists, and a unique supine leg-extension/flexion exercise. The class closes with supine hamstring stretches, happy baby, bridge pose pulses for glute and hamstring strength, spinal twists, and Savasana. Rudy's tone is warm, humorous, and motivating — framing challenge as "voluntary hardship" and keeping the atmosphere playful. Ideal for practitioners comfortable with flow who want to explore inversions and build serious lower-body strength and mobility.