Times 3

About This Class

Rudy Mettia structures this energetic flow around the concept of "Times 3" — each major sequence is visited three times on each side, with each pass going physically and philosophically deeper than the last. After grounding in Child's Pose and three Sun Salutations, the class moves into a demanding single-leg standing sequence: knee-to-chest balance, Warrior III (held for approximately 30 seconds), standing split, Crescent, Prayer Twist, Warrior II, Triangle, Extended Side Angle (progressing from forearm-to-thigh → hand inside foot → hand outside foot → full bind), Revolved Warrior, and Side Plank (with optional Vasisthasana). The pattern repeats on both sides three full times, with Eagle pose and Flying Pigeon (Eka Pada Galavasana) woven into the third round as complexity escalates. A prone back-strengthening series follows — Sphinx, low Locust, full Locust, and Bow — to work the posterior chain as a counterpose. The class closes with supine core work (legs-to-ceiling curls, alternating leg lowering), Bridge, Thread the Needle, Happy Baby, and a spinal twist before Savasana. Rudy's teaching emphasizes breath primacy, gradualism, the training effect of repetition, and finding ease within challenge.