Shoulders & Arm Strength

About This Class

This 94-minute Vinyasa flow class is built around developing shoulder girdle strength and mobility, with Rudy Mettia guiding students through an extended 30-minute warm-up before progressively intensifying the practice. The class opens with reverse prayer and overhead stretches to wake up the shoulders, then moves through repeated plank-to-Cobra/Up Dog Vinyasas to build heat. Standing sequences cycle through Crescent Lunge, Warrior One, Warrior Two, Half Moon (Ardha Chandrasana), Revolved Warrior, Triangle (Trikonasana), and Extended Side Angle with optional binds. A dedicated arm-strength series includes side plank (with stacked feet and knee-down modification), forearm plank holds, and three-legged Down Dog variations with ankle grabs. Backbends progress from Locust variations with interlaced fingers to Bow Pose (Dhanurasana) and optional full Wheel, followed by Plow and Shoulder Stand for those experienced with the poses. The class closes with Reclining Pigeon, Half Happy Baby, supine leg lifts with pulses, Bridge, and a long supine twist before Savasana. Throughout, Rudy emphasizes softness, working to one's own degree, hiding the heels in Down Dog for low-back health, and maintaining a long spine. Modifications are consistently offered and the tone is warm, humorous, and community-oriented.