Core Power Hour by Sadie Nardini

Core Strength Power Hour: Week 1

May 22, 2008

Hi, I'm Sadie Nardini, RYT, and founder of Core Strength Vinyasa Yoga. I'm beyond honored to join you as part of the iYogaLife community.

I direct a large mind/body studio smack in the middle of New York City where I teach yoga, and train yoga teachers in alignment, anatomy and philosophy. I write. I aim to do yoga at home. I (usually) eat healthy. Sometimes I do this all of this at the same time. I’m not perfect, and it’s not easy, but I try to live in balance whenever possible.

I share this as evidence that I’m big on multitasking. I also lost 40 pounds doing yoga, and kept it off because I discovered ways to get more out of every pose by adding the core back in.

I started my own style to bring all the yoga poses back into the power of center, where the greatest strength and expression comes from. Everything happens more when you get into your core, and I want to share the benefits with you!

This 6-part yoga series is for you -- each week you’ll get a new 10-minute sequence that builds upon the one before! You’ll learn alignment and anatomy while I ask you to do lots at once, like breathe deeply, work new poses into your practice, and focus your mind and body on the moment at hand.

Take your time to become familiar with the first sequence, and then we'll add on, until you have a full Power Hour that will be truly transformative: toning your body, burning more calories and raising your metabolism as you strengthen, fast.

This week we begin from Easy Seat, and I’ll teach you the foundations of the rest of your class. We’ll breathe more, and start firing up your core right away. You’ll recognize some poses, and others will be new adventures, but all will show you great ways to make your core connection so you get more out of your time spent on the mat!

Specifically, in the first session, you’ll learn:
Easy Seat
The Detox Yoga Breath
Cat Cow
Core Twist
Fists of Fire
Crossed Boat Pose
Boat Pulses
Core Wave
Shakti Jumps
Forward Bend Undulations
Double Fist Fold
Mountain Pose

No matter what level you’re at now, by adding creative core work in each pose and between each pose, you'll turn your yoga practice into a calorie-torching experience.

By the end of the series you'll not only understand how to optimize each asana, but your technique will also improve, which results in more energy, balance, and inner and outer strength. Sixty minutes on the mat that give you the payoff of 90 minutes? Now I call that constructive multitasking!

See You on the Mat,
Sadie

Start here with the slideshow: Part One of Core Power Hour

Watch the video

Comments

philomena
22 May 2008, 12:38

i love yoga

Lisa
22 May 2008, 14:16

I am so excited for this series. It looks great so far. Thank you!

Judith
22 May 2008, 15:13

Everytime I learn a new sequence I feel like a kid at a candy store! Yoga is very invigorating for me and I feel better about myself everytime I do it!

Sadie Nardini
23 May 2008, 20:29

Hi everyone,

Thanks for your great, sweet comments! Please let me know if you have any questions as we go along, and I'll keep posting my responses here.

Enjoy the Power Hour--there are more transformative sequences coming. Let me know what you think!

Namaste,
Sadie

philomena
24 May 2008, 15:06

when i do yoga i feel so great inside and out

Sadie Nardini
24 May 2008, 19:25

I know--it's one of the best excercise forms, because it's designed to refresh your circulatory and hormonal systems, and balance your central nervous system.

All this, and killer abs too:). I'll take it!

Sadie

crystal
26 May 2008, 13:11

I am sooo excited for this series. I really enjoy Yoga, but find it extremely frustrating while trying to do it at home, looking at the pose, staring up, looking down again, its not supposed to be like that I know.....so im reallt glad that this is in a video form, maybe ill actually do it! I HOPE! hehe good luck to everyone!

Sadie Nardini
26 May 2008, 13:21

Thanks, Crystal--

It takes about 30-40 days to really set a habit in as a new way of living, so maybe dedicate to doing this series three times a week for one month. Then see how you look and feel!

Sometimes it's a matter of putting it in your calendar like a doctor's appointment...non-negotiable and something you do for your health.

Doing Yoga is a great investment that I usually have to drag myself to. But when I'm in the practice, something shifts, and I start feeling like myself again. By the time I'm done, I am SO glad I did it...

the trick is remembering the end in the beginning, and doing it because of that.

Good luck--keep me posted on your progress!
Sadie

Marisa
29 May 2008, 10:12

Sadie,
This is fabulous!
Looking forward to it each week!!
Marisa

Alden
29 May 2008, 10:18

Hi Sadie,

I am so glad to see you online! I miss your classes terribly since moving to Tokyo.

Thanks!!
Alden

Maria from Stockholm
29 May 2008, 10:20

I love Sadie Nardini, she is so inspiring an energetic!

Looking forward for the next 5 weeks ...

Namasté

Sadie's yoga friend.

Sadie Nardini
29 May 2008, 10:22

Thanks, Marisa, Alden! I will see M soon, and Alden...miss you too! Let me know if you have questions aboout your practices---I'm here for you.
xoSadie

Sadie Nardini
29 May 2008, 10:23

Hi Maria! That's a sweet thing to say. Keep in touch!
Sadie

Johannes
29 May 2008, 10:25

Sadie is the best, poweful workout, love it.

Jill
29 May 2008, 10:27

I discovered Sadie Nardini on YouTube when researching yoga for thyroid condition/hormone balance. So I'm just a beginner at yoga. Thanks so much Sadie, for starting this series in weekly parts. Just what I need to start learning about yoga.

Sadie Nardini
29 May 2008, 10:30

Johannes, thank you so much for commenting! Everyone, this is Johannes, the Director of the Yoga Health Month coming to a town near you in September! Yoga for everyone!! xoSadie

Jill
29 May 2008, 10:34

Hey Jill,

How are you feeling? Thanks for coming to the Power Hour...more soon! xoS

Brian Johnson
29 May 2008, 10:46

awesome!

Jasmine
29 May 2008, 12:07

YAY! I can have Sadie at home!! I miss you!

nick
29 May 2008, 12:10

I like to lift weights and do aerobics, and Sadie's Core Strength Vinyasa Yoga is just the right complement to all aspects of my daily routine. I'm so glad that I can take advantage of this great opportunity online.
Thanks Sadie!

lyn
29 May 2008, 13:46

Loving this! Thank you, Sadie, for keeping a NYC girl currently lost in the wilds of Idaho up to beat on her yoga practice. I would be lost without you.

Michael Hawk
29 May 2008, 14:08

Sadie,

Thanks for this. Great stuff as usual. I'm looking forward to seeing if this "old man" can keep up with the kids.

Michael

jeanne p
29 May 2008, 15:26

This is awesome! I am truly blessed to live in nyc and to have been able to take teacher training with Sadie. I can't always make it to her class and I miss her teaching - it's fierce, inspirational and her attention to alignment is really helpful for teachers and students alike. And now she's here online..........what more could anyone ask!
Thanx Sadie :)
Namaste,
Jeanne

Sadie Nardini
29 May 2008, 17:39

Hi all,

You're wonderful...and I hope you're ROCKING this day of yours. I will talk to you each soon.

Namaste!
xoSadie

Ana
29 May 2008, 18:14

Thank you Sadie.
I am happy more of the world is benefiting from your knowledge, wisdom and charm.
Cheers!
Ana

Tracy Scarlato
29 May 2008, 18:37

I love love love Sadie's classes and boy do i need some core strengthening right now!

Can't wait to get the series.

Athena Lee
29 May 2008, 22:21

To me, whatever path you are on, you want it to be filled with happiness and great energy. Otherwise, what's the point? With SADIE, you experience her upmost, sincere presence, and you get to take some with you! Sadie is a true, blessed soul and she is happy to share that. Do not miss the opportunity to practice yoga with her. GO!

Athena

Melanie
30 May 2008, 00:53

Hi Sadie! As usual, you are awesome in this video. I am so inlove with yoga because of You! :) thanks for helping me change about my wrong perceptions on yoga. Most of all, thank you for sharing your knowledge for FREE!!! you truly are amazing!

Sadie Nardini
30 May 2008, 09:57

Hi everyone--

I feel so grateful for each of you for all the kudos...I'm offering this video series because I believe that giving something away is the best way to connect, and iYogaLife is awesome for providing all of us with a space to learn. I want to hear more, sisters!!! Keep in touch about your practice, and ask me anything!

xoSadie

Zen
30 May 2008, 19:13

Sadie,
This is great! Missing your class was the worst thing about moving from NYC to LA - what a great alternative! Stay amazing!
xoxo

Rebecca
30 May 2008, 21:59

Thanks Sadie!

Your class has been so amazing and yoga has become more clear and important to me. You have helped me strengthen my practice. It's an incredible process!

XOXO...

Rebecca

Julie
31 May 2008, 10:06

Your internet videos and slide-shows are invaluable. They are a great help, thanks a bunch!

Athanasia Papatriantafyllou
02 Jun 2008, 13:55

Doing yoga with Sadie?it's as if you go back to basics of life, philosophy and living in balance from the center.In the heart of a matrix-like city-NYC-one can cultivate a genuine, dynamic, alternative and transformative relation with self and others.

Keep going on!

Athanasia

Sadie Nardini
02 Jun 2008, 23:10

Hi all,

You're great!
I'm writing the 4th series now. Tell me: what are your favorite arm balances, hip openers, and stretches? I do take requests, you know;)

Namaste!
Sadie

Rainer
03 Jun 2008, 06:39

Extremely helpful, thank you. Perfect for working on your practice at home by yourself or outside of the studio.

Mike
07 Jun 2008, 11:14

I just pre-ordered your book "Road Trip Guide to the Soul". I made the purchase because you were so kind to personally respond to one of my email's and patiently explained some key yoga misunderstandings I had. With your heart and passion from life, I know your book will be a keeper. Thank you for writing it!

sadie Nardini
07 Jun 2008, 18:03

Hey Mike--wow, you bowled me over with your AWESOMENESS just now. Thank you for getting the book, and thank you for your courage to reach out and ask about your practice. You are truly dedicated.

If I can ever do anything more, I will. You've only to let me know. And enjoy the Power Hour here--it will really give you some major transformation!!!
Namaste!
Sadie

Aleksandra
08 Jun 2008, 20:43

Amazingly inspiring and helpful! Thank you, Sadie!

Steph
20 Jun 2008, 09:30

WOW, Sadie!! I have wondered all along if keeping up with my yoga practice would help me lose weight!! Well now I know it will!! I am only just now starting, but I look forward to watching my body change. THANK YOU SO MUCH!!!!
Peace

Sadie Nardini
21 Jun 2008, 11:53

Hi Steph!

This is a perfect practice for losing weight, as it targets the large muscle groups as well as the smaller ones, so you build long, lean dense muscles which amp up your metabolism all day long!

Aim to do the Power Hour 3 times a week, and make sure you eat pretty well most of the time, with one cheat day to keep getting your soul food along with your body food! Watch what you drink--switch to non-calorie teas, seltzer waters with fruit infusion, SmartWater infusion water--things like that.

From the research that's been coming our, Diet sodas seem to trick your body into thinking it just had sugar, so it's more likely to store calories as fat when you eat. So I'd stay away from them just to be sure.

I would say you'll see amazing results if you keep it up, but I want you to keep me, and all of us posted on your progress, OK?

Have fun transforming!
xoSadie

Caitlin
27 Jun 2008, 11:49

I'm just a bored teen from AZ, and I've been wanting to do something for my well being, and this seems almost too good to be true, I absolutly love your videos, I just wanted to say thank you!

-Caitlin

Sadie Nardini
01 Jul 2008, 00:18

Hey Caitlin!

You're so awesome. When I was a bored teen, I didn't even know about yoga, so I'm impressed that you made it here. This is a great, fun way to do yoga, keep yourself healthy and learn to fully express who you are.

I'd love to hear from you along the way. Keep in touch!
xoSadie

Michelle
11 Jul 2008, 11:18

Sadie,

I actually found you from You Tube about 1 month ago. I did your breathing exercise that helps to cleanse the entire system ( I could not tell you what it was called!) LOL I am so new to this. I am writing this as I know I need another way to be happier with myself and as I see me..but not through extreme measures.

March 2007 I had a tummy tuck and lipo around my waist/sides. I was 159 lbs at the time of the surgery. Not to mention that it took so much time to heal...it has only been in the last 3 months that I can do aerobic videos and my stomach does not hurt...but is is still very sensitive when I cough or sneeze.

I am disappointed because I spent $11K only to have gained 27lbs (186 lbs) within a year of the surgery...no one through any info that I sought out ever advised that the healing period might bring weight gain as well as the weight gain would be distributed to other areas of my body...like my thighs and upper arms.

I have tried RX's (Adipex and a strong water pill) to assist and between March 4 2008 and now I have lost 16 lbs. I have lost 1 in from every limb, my bust and waist...but still at 170 +/- is frustrating. I kindly ask you to offer me the following items:

Info I can read to understand the basics of yoga specifically what you teach. Like what certain words mean and so forth.

I have flab and am 170 at 5"1. What beginning route of yoga do you recommend to even feel as if I can stretch myself into those positions. Also, can you recommend reading material? In finally submitting to the truth total happiness within myself will not come via pills or surgeries, I want to completely give myself over to this...and do it the right way.

Sorry about the extra long post...but I didn't have fewer words to put it in!

Seekingly,

Michelle

Sadie Nardini
11 Jul 2008, 19:18

Hi Michelle,
Well. the first thing to realize, you've already done: you can't live and be happy while taking pills for weight loss. You are mostly losing water weight that way but the flab will stay, as you've seen.
Instead, move more by doing yoga 3-4 times a week for one hour that makes you sweat, I'd eat 4-5 small meals per day, 3-400 calories each, and don't eat till you're full...only not hungry.

I have a DVD coming out, but this free Power Hour is rocking, and to understand the poses, look over this site--they have a pose finder, or a great book is Power Yoga by Beryl Bender Birch, and I'd get the book called Skinny Bitch right this second too.

It's pretty heavy on the attitude, but those girls tell it like it is, and you will get a kick in the pants that will keep you going to treat yourself right and become a skinny [not scrawny] lovely version of yourself that you're happy with.

The last piece of advice is to open your mind to realize that if you eat pretty well and work at your yoga, dedicating to a ritual 3-4 power classes a week for at least one hour, you will be strong and healthy, which is so much better than sick and scrawny. Rock your body, your poses, and let me know how it's going!!! We all wanna know!

xoxoSadie

Sadie Nardini
11 Jul 2008, 19:21

PS:

To get into the poses, you just keep at them and where at first you might look and feel more like a drunken sailor, in time you will align and refine until you can't believe you're doing it just like the teacher;)

Patience, and know that the full benefits of yoga, including the calorie burn, are available to you even if you're not able to do the full extent of the pose yet. You're still working hard!

Have fun, challenge yourself, and stay balanced. Rest in Child's Pose anytime you need a moment, and offer your poses to something great in yourself and your life.

It's not only about getting "there." It's about being here, in this moment of your life you'll never have again, with the most integrity, grace and heart.

namaste!
Sadie

Michelle
12 Jul 2008, 08:17

Sadie,

Okay ~as she wipes the tears~...thanks so much for your words and just simply taking time to reply! Yes, I eat 5 to 6 salads per week, I leave one day for to cheat and if I can't eat as healthy, I go for vegetables. Mostly water, green tea, and drinks w/out sugars & calories...saucer size portions too!

Lately, your last statement is how I have felt...slowly but surely, yet not sure how to get there...most things their is a script or manual or set of instructions...in life...it's guided through your inner self and wisdom filled teachings...to be prosperous

Thanks so much...I have your Core Power video's down loaded...I am creating time now...its that important to me...Your encouragement means the most! I will definitely keep my progress posted! :-)

Sadie Nardini
16 Jul 2008, 14:45

Hi Michelle!

Take it a day at a time...and love yourself along the way, because you can. And I know you will. Keep letting me know how you're doing, and I'm rooting for you!
xoSadie

Nick AZ
20 Jul 2008, 16:04

Hi Sadie,

I am a tennis player and runner who is dealing with lower back pain last couple of weeks and Plantar Fasciitis for last six weeks. Found you on youtube and when you spoke about your marathon running brother I decided to take a look.

What can one do on the last pose in video one, when one can't come close to bending like that? I was working real hard stretching hamstrings, calves and plantar fascia until I hurt my back...

Signed the tin man (needs oiling)

Nick

Debbie
23 Jul 2008, 20:35

Sadie - someone mentioned that they had downloaded the whole power hour workout - where do you have that available? Also -I am very active with weight lifting and cardio and am also having a hard time giving it all up for yoga, although I want to. What is the best way to do this without losing my current strength and cardio? Is it best to do 4-5 workouts per week? How long - 1 hour or longer? How did you finally convince yourself that yoga was as good or better for strength, toning and cardio conditioning? How do you advise someone who has done traditional exercise all of their life to make the transition to yoga and retain their current strength? Thanks - Debbie

Sadie Nardini
24 Jul 2008, 08:48

NICK--Hi, glad you found the Power Hour! You can do most of these movements can be done with your tight bqck body by bending your knees, and working to keep a long spine, not straight legs. The most important part of any pose is to keep your back in the same alignment it is while standing. This means in your forward bends, if you try to keep your legs straight, your spine will round, creating compression in your spine and an all over inneffective pose.

Instead, bent knees is the way for you to begin returning to a flexible back. Too many yoga students think straight legs are the first priority, but they're not. Whether you're in a standing or seated forward bend, bend your legs a ton at first, keep your chest open and try to get longer through your side waist and lower back. Over time, this will let your back release naturally, without pressuring it with an overwhelming back-body torque.

Go easy, back off, and you'll see a big difference in this, and many other poses, immediately. But DO THEM. Your back body being that tight needs to change for you to have full range of motion, and avoid future injuries,

Good luck! Sadie

Sadie Nardini
24 Jul 2008, 08:58

DEBBIE--
I do have a Power Hour DVD coming out--you can check my website for when that will be available.

As for your transition, I say, take the 1 Month Yoga Challenge: try doing 4-5 classes per week of Power yoga classes like this one. They should make you sweat, and you should feel like you really worked, without being overwhelmed.

I have found that the yoga body is able to sculpt and tone like a weightlifting body, though depending on your muscular structure, you are likely to develop dense, strong and lean muscles, rather than the bulk of lifting on single muscles at a time.

However, you'll also be more flexible, since bulking muscles means they are not at their full range of motion. If you are really bulky, and you like that look, do Power yoga 4 days a week and lift on the other 1-2. You must always take a day off, at least, to rest the body, even from yoga, so your muscles can repair, and build.

As in any exercise, if you work hard in a continuous flow, as in a Vinyasa flow class, your heart rate will increase, and you will be doing cardio. Your body can't tell if you're moving on a mat or a stairmaster! Plus, the Ujjayi nose breathing with resistance at the back of the throat provides toning for your cardiovascular system [lungs, heart, diaphragm].

I switched long ago from 6-7 days a week at the gym, 3 hour sessions of weight lifting and cardio, to 4 days a week, 60-minutes of Core Strength Vinyasa Yoga or similar, and I look and feel better than I ever have.

So I would just try it, really go for it, and let me know how it's going!

xoSadie

Kathie
24 Jul 2008, 09:06

Sadie--These sequences are awesome! I understand the question about a video. I, too, wonder if you have a DVD available with all of these poses that we can get on the computer. My computer is not in a place where I can "watch and do." If you do not have a DVD, can you recommend one? I think YOU are awesome, easy to understand and easy to follow. Please consider putting these classes on a DVD!

Debbie
26 Jul 2008, 21:11

Sadie - thanks for the response. I have a few additional questions. I have a few power yoga CD's which I have been doing, but my pulse rate does not get up to where it does when running or lifting weights. Am I doing something wrong? Also - I am not totally clear on Ujjayi breathing - do you have a resource for more information on this technique? If I continue to do the power yoga workouts for 1 month as you recommend, am I truly getting the same level of fitness? Do I have to do the handstands for inverted poses to raise my fitness level?? I think it will take me a while to learn how to do them I am prepared to give it the one month trial as you recommend. yoga compare

Sadie Nardini
27 Jul 2008, 11:08

Hi ladies
KATHIE: I am making a Power Hour DVD for your TV. You can go to my website, www.SadieNardini.com and click on the DVD page. You can sign up to get the first announcement that it's available on Amazon.com. Thanks for your interest! It should be ready within a month.
xo!!Sadie

Gally
27 Jul 2008, 23:13

Hey Sadie,

I found you on YouTube when looking for a few videos of Ashtanga yoga and I'm really glad I did! Your workouts are easy to follow and I feel like I can stick with them.

You mentioned that you lost about 40lbs through yoga, correct? Do you mind if I ask how long it took you to reach that goal?

I'm 185 right now and am working on loosing 20lbs by doing Vinyasa/Ashtanga yoga 4 times a week, 1 hour per day. I'm looking mainly to reduce overall fat, but to also get back to my bendy self. Specifically, I used to be able to do contortionist-style backbends, so I'm already fairly flexable as it is. Do you have any poses you might suggest to help stretch the spine, more than just doing urdhva dhanurasana?

Love your workouts!

Sadie Nardini
29 Jul 2008, 00:38

Hi Gally,

Good to hear the workouts are, well, working out for you!

When I did this type of yoga, 4 times a week, and ate pretty well, I lost the weight in 6-8 months. But I looked much better long before that, since the yoga was redoing my body composition properly and I wasn't just dropping water weight and muscle tone, which isn't cute, as we all know. You GO, girl!

PEOPLE, THIS NEXT INSTRUCTION IS FOR SOMEONE WITH A REALLY FLEXI BACK. DO NOT ATTEMPT IF THIS IS NOT YOU.
As for your spine, I would work king pigeon with one shin up the wall, and walking back with your fingers, then arms reach overhead, then to the wall, then down to your foot, then your head goes back [keep your neck long, don't collapse and shorten the neck]. Check back to YouTube--I will post this soon.

Also, perhaps a Camel Pose, take hands onto your calves and then arch back, bringing your forearms onto the floor, reaching for your toes over time.

Full wheel is great, but these take the arm, hip and leg connections to a new level so you can free some of the tension that's stopping your natural flexibility from being as mobile as it was. Go slow, enjoy, and let me know how it goes!

Sadie

Missy
31 Jul 2008, 07:44

I have been really getting into yoga! I find it brought relaxing and rejuvenating, But I am still pretty much a beginner and I not really sure were to start. Their aren’t any yoga classes near were I live, but I have been following your core power hour and your youtube stuff. If you could give me some suggestions that would be great!

rose
05 Aug 2008, 06:08

i thought i read somewhere that you lost a lot of weight with yoga. is this right? i love your style. truly insqiring. thanks

rose
05 Aug 2008, 06:09

i meant inspiring!

yoli
06 Aug 2008, 00:14

Yoga has totally changed my life style and my total being. Thank you, all instructors, for sharing your knowledge and passion.

Sadie Nardini
06 Aug 2008, 19:07

MISSY: Hello! Thanks for writing in! I know the feeing--I'm originally from Iowa, and we had no yoga when I was starting out either! Luckily, there are great yoga DVDs, like anything from Shiva Rea [available through amazon.com]

or you can check out my new Core Strength Vinyasa Power Hour DVD, available at Amazon.com. I include a Beginner's Commentary to give you more information as you learn.

Let me know how it goes, and also you might try Rodney Yee's Yoga for Beginner's. it's pretty good to show you the basics!

ROSE: I did lose a lot --40 lbs, baby! Just do this Power Hour or equivalent 3-4 times a week and eat healthy. Thanks for your message--keep in touch about how you're doing. xoSadie

YOLI: On behalf of yoga instructors everywhere...you're welcome. And at the same time, thak YOU, for without students, there is no teacher;) xoxoSadie