Push-Up City

About This Class

This high-energy vinyasa class is built around a signature "Push-Up City" structure: progressive ascending (1–5) and descending (5–1) push-up ladders embedded within Surya Namaskar A, accumulating up to 35 or more chest-to-floor push-ups across the session. Rudy Mettia emphasizes pacing, breath control via Ujjayi, and form over volume—encouraging students to skip or modify rather than "flop around." After the push-up sequences, the class moves through crescent lunges with shoulder stretches and side-body extensions, Warrior One, Warrior Two, Triangle, Warrior Three, Half Moon, and dancer pose, all demanding balance, hip stability, and active hamstrings and glutes. Deep quad stretching via low-lunge quad grabs and pigeon pose provide counterbalance to the intense upper-body work. A floor sequence includes locust variation, bow pose (or up dog), cobra, pigeon on both sides, supine hamstring stretches, and a core series of leg lifts and bicycles. The class closes with optional shoulder stand/plow or back-bending (camel, wheel, or bridge), and Savasana. Throughout, the instructor frames the practice as both a physical challenge and a mindfulness exercise, repeatedly coaching students to de-excite, find stillness within movement, and pace themselves breath by breath.