Super Star

About This Class

This energetic Power Flow class with Rudy Mettia opens in Child's Pose to settle the breath and body before moving through a dynamic warm-up in Downward Facing Dog and a series of Sun Salutations. The class builds progressively through crescent lunges with prayer twists, Warrior Two with side-angle and triangle variations (including internal and external shoulder rotations), a wide-legged forward fold with twisting variations, and a star pose shoulder-endurance challenge. A repeating power-squat sequence adds lower-body strength and hip flexion work. Standing balance is addressed through Tree Pose and a standing split-to-chair-pose flow, each paired with a standing twist in Chair Pose. The floor sequence includes spinal balancing (bird-dog), Cat-Cow, a long final Downward Facing Dog, seated spinal twists with neck mobilization, a seated forward fold, Happy Baby, and a supine knee-across-body twist before Savasana. Throughout, Rudy emphasizes breath-driven depth over muscular forcing, anti-rotational core engagement, and progressive shoulder mobility — making the class particularly well-suited for practitioners looking to build strength, improve spinal and shoulder mobility, and release tension from hips, hamstrings, and the back body.