Pause for the Cause

About This Class

Rudy Mettia opens this full-length dynamic flow on the back, easing students into supine hip openers — thread-the-needle, single-leg hamstring stretches, and half happy baby — before progressing to downward-facing dog and three sun salutations. The standing work is extensive and layered: low lunge twists, Parsvakonasana forward folds, bound side-angle variations, and a signature crescent-to-third-warrior-to-standing-split cycling drill that builds neurological skill and quad/hip-flexor endurance through deliberate repetition. Rudy explicitly addresses psoas strengthening via standing hip-flexor pump drills and contextualizes when to stretch versus strengthen. Side planks (both sides, 30-second holds) target obliques and shoulders. Warrior One, twisting triangle, chair pose, and chair twists add additional layers. A unique low-lunge full-bind hip opener and a wide-legged forward-fold spinal decompress sequence round out the standing chapter. The floor cooldown includes prone backbends (sphinx, locust, bow, skydive), forearm balance prep (dolphin), shoulder stand with plow option, seated forward folds with crossed shins targeting hips and low back, double seated twists, and a full happy baby. The class closes with a five-breath mindfulness exercise before Savasana.