Strength Building

About This Class

This vigorous 80-minute flow with Rudy Mettia blends dynamic Sun Salutations with extended holds in strength-demanding poses to create a comprehensive full-body workout that doubles as a deep energy reset. The class opens on the back with knee-to-chest work, half happy baby, and core-activating crunches to warm up the hips and low back before progressing to Down Dog, lunges, and a thorough Surya Namaskar series. The bulk of the class is built around a repeating crescent-lunge architecture: Rudy drills a signature hip-hooking technique—thumb hooked into the hip crease to pin and square the pelvis—before cycling through Warrior One prep, Warrior Two, extended side angle (Parsvakonasana), Revolving Warrior, Trikonasana, Twisting Triangle, and Half Moon with a bound variation. Forearm plank, side plank, and dolphin add shoulder and core conditioning. The class finishes with standing forward folds, a cross-legged standing hamstring stretch flowing into Half Moon and Twisting Half Moon, deep Pigeon on both sides, supine twists, Happy Baby, and a long Savasana. Throughout, Rudy frames yoga as an energy-generating practice—arriving stagnant or low, leaving refreshed—and emphasizes precise technique (hand and foot alignment, shoulder engagement, pelvic neutrality) as the gateway to both physical results and meditative depth.