- Active
- 64 min
- Flow
- 4.9 out of 5
About This Class
This class, led by Rudy Mettia, is a hip-focused dynamic flow that centers on pigeon pose in its many forms — standing pigeon, floor pigeon, double pigeon (fire log), and a cross-body quad-stretch variation — woven into a full-body sequence. The class opens with forward folds and downward dog warm-ups, moves through three sun salutations, and builds progressively through standing lunge sequences, Warriors One and Two, triangle, half moon, revolving warriors, eagle, tree, and third warrior. Each standing sequence is designed to pre-load and prepare the hips before deeper floor-based pigeon holds. Rudy consistently emphasizes spinal extension under compression, external hip rotation, and the importance of quadricep and hamstring strength, even citing research linking thigh muscle density to neurological health and longevity. The tone is warm, conversational, and humorous, with frequent encouragement to modify, skip poses, or take things deeper based on personal feel. The class closes with double pigeon seated twists, a brief free-choice wind-down, and Savasana.
Comments
13Kate Tucker
Love me some Rudy!! Wonderful practice, lots of good stretch! Thank you!
Ellen Hanania
My body feels reborn! I was feeling stagnant and this is just what I needed to feel both strong and supple. I can’t help but liken this class to what Matthew McConaughey would sound like if he happened to have a PhD in anatomy and became a yoga teacher 😉 Thank you Rudy
Anna
Fantastic class, feeling stretched and fluid. Great analogies too, all seemed so right on!
Michelle
Definitely one of my favourite classes. Would love to have more one hour Rudy classes available.
mcutillo
such an incredible class thanks Hoss
Baldomero
awesome
Stephanie
Happily finding our way back to Rudy’s strong and playful and timeless classes. Good for the soul. Namaste
Lynn
Joseph
Rudy, your practice is a beautiful way to help me schlep my way from 2020 into the New Year. Thank you. As a chiropractor, with 40 years in practice, I appreciate your humor, and your interests and knowledge of biomechanics and physiology. And, yes, the base of the skull also is known as the occiput/occipital bone. Namaste.
Michelle McDowell
Member
Keri
susanna
Really well thought out flows! My hips are going to be sore tomorrow. Thanks for a great class!
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