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
25 Jun 2008, 08:11
16 Jul 2008, 14:51
I never get tired of hearing from you either;) Let me know what you think--5 and 6 are rockin'. xoxoSadie