Core Power Hour by Sadie Nardini
Core Strength Power Hour:
Week 3
Jun 19, 2008
This week’s workout is about reshaping the body, while pushing through
your edge (feeling the burn, in other words). We intentionally increase
the sequence’s level of difficulty so you can build your practice in
the midst of a struggle. You’ll get stronger and more resilient on the
mat. Off the mat, you'll cultivate an inner strength that makes you
feel like you can walk on water.
WARNING: This is a vigorous (a yoga euphemism for really hard)
sequence. To get through it with your best effort it requires intense
focus on your breath and alignment. It’s okay if you’re not yet in the
full expression of the poses (the video shows modifications.) Whenever
you need to, rest in Child's Pose. If you pursue the poses with dedication, though, you will soon master them.
Hold each pose for at least 3 breaths or 5 if you can. After one or two
run-throughs, begin to refine the sequence. This means smoothing out
your flow using intention and breath until you have edited out any
extraneous movements. That will make the vinyasa less choppy and,
ultimately, easier.
Specifically, you'll learn:
Warrior Two
Waterfall Warrior
Side Angle Pose
Core Circles in Side Angle
Reverse Warrior
Triangle Pose to Reverse Warrior
Tree Pose
Warrior Three
Warrior Three Variation
Closed Hip Standing Splits
Half Moon Pose
Fierce Pose
Fierce Flow Variation
Poet's Pose into Open Hip Standing Splits
Bound Forward Bend
Side Angle Bind Preparation
Bound Side Angle
Bound Triangle
Low Lunge Hip Stretch
Malasana
Malasana Twist
Tack this sequence onto the end of Core Strength Power Hour: Week 1 and Core Strength Power Hour: Week 2. Or, start now by stepping into Down Dog.
I also whipped up a vinyasa variation for you to try if you are bored
with the traditional sun salutation. Use this to link sequences and
right and left sides. Here is it: Down Dog, Wave to Plank, lower into
Chaturanga, curl into Upward Dog or Cobra, Down Dog. Tip: If you feel
fatigued, skip the vinyasa and rest in Downward Facing Dog or Child’s
pose.
Next Week: The Core Transformer: Arms and Abs, Revolutionize!
Go to this week's slideshow
Watch the video
Back to Part 1
Back to Part 2
Comments
21 Jun 2008, 11:46
I'm so glad you're getting a lot out of the Power Hour. This section is pretty adventurous, and is meant to be built towards over time. I love half moon too--that Poet's Pose feels transcendent when you can make it happen.
If you have any questions at all as you work through it, I'm here! Tell your group hello and thanks for spreading the good word;)
Namaste,
Sadie
28 Jun 2008, 22:53
I've been religiously following your postings here. I can't wait for the next three videos. Keep it up! and keep the fire burning! You are really inspiring and amazing!
Warm hugs,
Melanie
01 Jul 2008, 00:20
Thanks for supporting the blogs. Let me know what you think of the next ones. I'm pretty happy with them.
The fire burns on!
Sadie
01 Jul 2008, 08:26
11 Jul 2008, 19:34
I hope you've seen that 4 is up [Crow Pose for you!] AND 5 is coming soon! That one will help you with handstanding inversions and stretches for the upper body. 6 coming up will focus on the deep stretches for the back body and hips.
We'll do more sequences after the Power Hour--something fresh and new coming every 2 weeks! Let me know what you think and what else you'd like to see.
Have a great day, and hi from NYC!
Namaste,
Sadie
thanks again,
Nina