Core Power Hour by Sadie Nardini

Core Strength Power Hour: Week 2

Jun 5, 2008

I know that having too much desire is supposed to be a huge spiritual no-no, and I so do my best to work hard while releasing the fruits of my labor. I can let go (reluctantly) of the Mr. Right who didn’t live up to his name, and I’ll release my death grip from around that job I really wanted, and came this close to landing, but the timing was off. However, some things are still non-negotiable with me.

When it comes to my yoga, I’m sorry -- I want it all!

I mean, I’ve been coming to my mat for 15 years now, and I’ll be honest: It doesn’t always feel like undulating golden waves of bliss set to sitar music. My yoga is more like the Argentinean Tango: sweaty, passionate, all trembling muscles and moments of grace mostly created unknowingly while frowning in concentration on my elusive handstand.

And that’s actually good. Without challenges, there’s nothing to meet, to grow from, or to get stronger in the process of overcoming.

If I’m going to work this hard to feel (and look) good inside and out, then I want to get more bang for my yogic buck and see more results in less time. It’s not that I want to hurry through my practice; as a teacher and longtime student of the stuff, I know that every waking minute is my yoga in action, so hurrying doesn’t get me anywhere but into a different type of yoga practice.

It’s just that during the physical asanas, which I count as the exercise portion of my daily yoga, I want to get what I came for, and not mess around. Optimizing my efforts to bring me more strength, more balance, more healing, and yes, even a taste of that elusive bliss, while not wasting time doing anything less is what I really, really want.

So if you’re going to be there anyway, why not take it to all the next levels at once? I’ve created a few signature moves and sequences that, if you add them into your regular routine of Sun Salutations and poses, will get you more of everything you’re looking for from yoga, and then some!

I will even slip you some of my most effective teacher training secrets for great energy flow and alignment that I bet will surprise you—even in your most commonly done asanas—and even if you’ve done yoga forever.

When you work from the core, which is the true brain of each pose, everything about you becomes more dynamically powerful, yet somehow more free. This truth counts for your relationships, your sense of self, and even the way you deal with the annoyances of life as well as the intensity of happiness. And you might even find that elusive last can in your six-pack; who knows?

Why do less…when you can do Core?

Specifically, you’ll learn:
Down Dog Splits to Core Plank Strengthener
Plank pose
Chaturanga
Cobra into Up Dog
Down Dog
Core Transitions
Lunge with Fists of Fire
Waterfall Warrior One
Knee-Down Hip Stretch
Malasana
Malasana Twist
Malasana Fold

See You on the Mat!
Sadie

Start here with the slideshow: Part Two of Core Power Hour
Watch the video

Next Week: Core Standing Flow: A Whole-Body Transformation!

Back to Part 1

Comments

meena
06 Jun 2008, 08:22

I am speechless. Its excellent!!!

jill
06 Jun 2008, 14:43

I'm new to yoga. Sadie, you make it so enjoyable. Looking forward to each week's segment. Thanks so much!

Katie
06 Jun 2008, 15:34

Sadie, you're amazing! It's all bliss with you. I've been studying for 7 years and you've really made yoga make sense to me. Finally.
SO FIERCE! rock on.

lakshmi
06 Jun 2008, 20:04

please send me full length yoga link which takes about one hour.i would like to do this every day

sadie Nardini
07 Jun 2008, 17:59

Hi all,

thanks for your your excitement and support! I'm so glad you're here. Lakshmi, this will eventually be a full hour--we're putting on another sequence each week, and when there are 6, you'll have a 60-minute, kick-asana workout that you can do everyday! For now, repeat what you see here for as long as you wish, and come next week, with the Core Standing Flow, you'll have a good amount of poses to work with! Let me know how it's going everyone...can't wait to hear!

xoxoSadie

Chrystal Stefani
12 Jun 2008, 03:55

Sadie, thank you for this extension of the NY classes; Your love comes through.
it's great to be able to connect from a distance, after the Costa Rica retreat.
I am sharing w/my daughter and friends here in
Durham.
Hug and smiles,
Chrystal

Sadie Nardini
16 Jun 2008, 12:22

Hi Chrystal! So good to hear from you. Say hello to your daughter and her friends too!
I'm glad you're here--write anytime, and have a wonderful, tree and flower-filled day;)

xoSadie

Jody
16 Jun 2008, 12:43

Hi Sadie,

You're such an inspiration to me! I love that I can make time for you class anytime with you on-line and in the studio.
XO
Jody

David
16 Jun 2008, 12:45

Sadie,

Thank you so much. Your videos are a wonderful help in my home practice.
I am looking forward to the next one already!

Very best,

Dave

jill gaikowski
16 Jun 2008, 12:54

i wish i was still in NY - it never ceases to amaze me the new things i learn from you every time i look at an email or a sight where you've posted something! i dabbled in yoga for years but never found anyone or any class that i really wanted to stick with - that tought me how to get the best out of my yoga...and actually paid attention to the students and what they are doing! since taking your teacher training i've been teaching privates in KC - and soon to teach at a spa AND once a week for a group who does boot camp. this info you post here is a great way for me to review and remind me of things i'm not getting being there in ny taking classes every day. keep it up!!!! and million, million thanks!
jill gaikowski

Laurel
16 Jun 2008, 12:59

This is so great, I am able to finesse my alignment even more!

Jessica
16 Jun 2008, 13:25

Sadie,

This whole sequence rocks!! Oh and you rock, too, btw!

Keep speaking the truth, sistah.

eleanor
16 Jun 2008, 16:11

It is so GREAT! Internet at its best. Thank you so much.

Carolina Ravassa
16 Jun 2008, 23:15

You rock Sadie! Thank you for teaching such an awesome class!

John Castleberry
17 Jun 2008, 07:48

Hi Sadie,

Thank you so much for your videos. I love your warm personality,great instruction and inspirational dedication to teaching. It is obvious that you are doing you were made to do and loving it.

Yours,
John Castleberry

Sadie Nardini
17 Jun 2008, 19:00

HI Carolina! John,

So great you're both here. I hope you'll keep the requests coming--there are four more Power Hour sections yet to come. And thanks again for your lovely words...I so appreciate it.

I truly could not do this without you. Here's to you as well!

xoxoSadie

Melanie
18 Jun 2008, 00:50

Hi Sadie! Thank you so much for posting again another sequence. You truly inspire me to be in the mat at least three times a week.

Warm hugs
Melanie

Sadie Nardini
18 Jun 2008, 20:06

Melanie! That's excellent! 3 times a week is so good.

Have you noticed that it's exponentially better than twice a week? Four times I aspire to, and five is incredible-feeling but a lot for most people who aren't yoga teachers. Three is really a great balance.

I salute you!
xoxoSadie

Raani
19 Jun 2008, 09:34

Hi Sadie,
I've been wondering when the next part i.e. part 3 of your core workout will be available :-) Its so good that I can hardly wait !

Mercedes
19 Jun 2008, 15:00

Hi Sadie,
Did you received my previous e-mail? About aligment when you fold over from tadasana to utanasana?
It does not appear on the board...
Anyhow, thansk so much for such a wonderful tool to keep teaching us and inspiring us.
Love
Mercedes

Sadie Nardini
21 Jun 2008, 12:25

Hi Raani--Power Hour 3 is now up!! Let me know if you have any questions.

Hi Mercedes! --I did not get that email, but I can tell you the alignment when you fold over from Mountain Pose is like any forward bending:
As you fold over, fold from the hip creases and avoid rounding your back too much, especially your lower back. This will collapse the heart and cause an overstretch in the lower back and hamstring attachments at the sitting bones.

Many students have a tight back or back of their legs, which will cause the back to round and too much pressure at the sacrum if they try to keep the legs straight while folding.

Instead, feel free to bend the knees while folding, to keep the spine long. Work towards straight legs over time. As you transition from Mountain Pose [Tadasana] into Forward Fold [Uttanasana], make sure to keep your navel not soft, but actively pulling up into the spine, and a natural curve in the low back. Use both your lower back AND your navel here, so the low back doesn't take all the weight as you fold.

Once in the fold, reach through the crown of your head as you push your thighs back in the pose. Notice if your shoulder blades move too far apart as you fold, and the front body gets short. To re-align this, draw your shoulder blades a little closer, and arch your heart towards the big toes.

This will cause your leg stretch to deepen, and give you the most holistic stretch possible along the back body.

Hope this helps!
xoxoSadie

Julie
23 Jun 2008, 22:44

Sadie, you are one of the best teachers around. I really enjoy seeing these interenet segments! Thanks a bunch!

Mercedes
24 Jun 2008, 13:56

Thanks Sadie!!
That answers my question. I was seeing that some students have a great tendency to stick their gluts back when they foward bend so I was wondering if I should tell them to reach slightly forward with their finger tips without loosing the engagement of the shoulders in the shoulder sacket... but I believe by saying what you mention: bringing the heart forward and engaging the navel in and up will towards the spine will help to balance the transition.

Thanks again you are the best!! :)
Mercedes

Sadie Nardini
26 Jun 2008, 14:19

Thanks, Julie--that made my day!

Mercedes--right on. I see the same body issue in the forward bend, and I tend to have them do both--lightly rest the fingertips on the floor and pull in the navel to ground the pelvis and legs. You're the best--keep rocking people's worlds!!
xoSadie

susan k
30 Jun 2008, 11:22

I love the way Sadie finds ever new ways to bring yoga to everyone who seeks it. The teaching is always sound and inspiring!

Sadie Nardini
11 Jul 2008, 19:26

Hi Susan!

Thanks for taking the time to say something heartfelt and positive. That's a rare quality, and I'm glad you shared it. I'm smiling!!

Namaste,
Sadie

Laurel
12 Nov 2008, 04:49

Hi Sadie,

I love these power routines, brilliant!
I cant wait for 4-6, when will they come out?

Shanelle
20 Nov 2008, 14:01

Laurel: Videos 4-6 have been out for months now. Just go to her blog (the one that says "Core Power Hour" in green letters) and you'll find them there.