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
06 Jun 2008, 08:22
06 Jun 2008, 14:43
06 Jun 2008, 15:34
SO FIERCE! rock on.
06 Jun 2008, 20:04
07 Jun 2008, 17:59
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
12 Jun 2008, 03:55
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
16 Jun 2008, 12:22
I'm glad you're here--write anytime, and have a wonderful, tree and flower-filled day;)
xoSadie
16 Jun 2008, 12:43
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
16 Jun 2008, 12:45
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
16 Jun 2008, 12:54
jill gaikowski
16 Jun 2008, 12:59
16 Jun 2008, 13:25
This whole sequence rocks!! Oh and you rock, too, btw!
Keep speaking the truth, sistah.
16 Jun 2008, 16:11
16 Jun 2008, 23:15
17 Jun 2008, 07:48
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
17 Jun 2008, 19:00
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
18 Jun 2008, 00:50
Warm hugs
Melanie
18 Jun 2008, 20:06
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
19 Jun 2008, 09:34
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 !
19 Jun 2008, 15:00
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
21 Jun 2008, 12:25
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
23 Jun 2008, 22:44
24 Jun 2008, 13:56
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
26 Jun 2008, 14:19
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
30 Jun 2008, 11:22
11 Jul 2008, 19:26
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
12 Nov 2008, 04:49
I love these power routines, brilliant!
I cant wait for 4-6, when will they come out?
20 Nov 2008, 14:01