Twists & Hips

About This Class

This class is built around rotation as one of the five "magic motions" of the spine, with Rudy Mettia guiding students through an estimated 25–30 distinct twist variations across the full 88-minute practice. The session opens with a grounding seated meditation and gentle cross-legged twists, then progresses methodically through a slow pre-warm-up—down dog with a cross-body calf grab, standing forward fold twists, and baby cobras—before launching into Surya Namaskar rounds layered with standing arm-spin twists. The standing sequence builds through crescent warrior prayer twists, Warrior Two, extended side angle, triangle, and half moon, culminating in the most demanding poses: twisting triangle and twisting half moon. Side plank with leg extension adds core and oblique challenge. Rudy repeatedly emphasizes spinal length as a prerequisite for safe rotation, cues breath mechanics (exhale-deepened twists, 1:1.5 inhale-to-exhale ratio), and encourages eyes-closed proprioceptive awareness throughout. The class closes with bridge, supine figure-four (thread the needle), supine spinal twist, happy baby, and an extended seated sense-based breath-counting meditation before Savasana. Pregnancy (closed twists) is explicitly called out as a contraindication.