Non-Linear Flow

About This Class

Rudy Mettia leads a dynamic, 30-minute non-linear flow that deliberately moves the body in unexpected directions rather than following a traditional front-to-back sequence. Starting with a forward fold and lateral lower-back stretches, the class builds through lunges, crescent poses, Warrior Two, triangle (Trikonasana), side angle, prayer twist, and standing balance poses including Warrior Three and standing split — all woven together with Vinyasa transitions featuring Chaturanga, Cobra, and Upward Facing Dog. The standing sequence is mirrored on both sides and punctuated with a sun salutation. The floor segment introduces a unique seated internal-rotation hip opener (Virasana leg in Baddha Konasana arch) with a psoas-targeting twist, cross-legged seated forward folds, spinal twists, a wide-legged seated forward fold, and supine twists before Savasana. Rudy explicitly notes the abbreviated warm-up and encourages practitioners to enter poses less intensely than they would mid-way through a longer class, making it accessible while still challenging. The class serves those short on time who want a well-rounded movement experience that targets hips, hamstrings, spine, and balance.