Plank Walk

About This Class

Rudy Mettia anchors this energizing midday flow around a recurring "plank walk" theme: students hold plank for two full minutes early in class, return for a 90-second hold mid-practice, and finish with a pre-exhausted 55-second hold followed by knee-to-elbow crow-prep progressions. Between plank intervals, the class moves through three sun salutations, cat-cow spinal warm-ups, low-lunge sequences with eagle-arm backbends and prayer twists on both sides, modified side planks with leg lifts, Warrior Two, side angle pose, wide-legged forward fold with a standing twist, and triangle/revolved warrior on each side. Rudy explicitly targets the often-neglected upper body — breaking down the three deltoid heads in Warrior Two arm variations and using side plank to balance the class's usual lower-body emphasis. The floor cool-down includes baddha konasana, a seated single-leg forward fold with a hamstring contract-then-stretch tip, seated spinal twists, happy baby, and savasana. Ujjayi breath is introduced and revisited throughout. The instructor frames the practice as a sanctuary from daily life and encourages a non-judgmental, diagnostic mindset toward physical limitations.