Core Power Hour by Sadie Nardini
Core Strength Power Hour:
Week 6
Jul 31, 2008
Congratulations are in order: You’ve made it through the Power Hour!
By now, if you do this whole sequence three times a week (or more) I’m confident that you look and feel pretty darn good. If you haven’t been getting to your mat as often as you’d like, I encourage you to go for it. Start by saying to yourself, “If not now, when?”
This week is crucial. The last ten minutes seal in all the work you’ve done in the previous sequences. I’ve masterminded these stretches, periods of rest paired with bursts of action will whip your body into alignment, fast. Use this calming sequence to stretch out, allowing your body to absorb the rest and space it creates. It is just as important as the fiery, sweaty series.
You might get the urge to skip the final resting pose. After all, you have things to do, people to see. Resist that chop-chop mentality, and stay still for a few minutes. Like pouring hot iron [your muscles] into a mold [the pose], as you cool down, you’ll “harden” into that new shape. Since Savasana puts you anatomically in the best alignment you can have, you’ll chill into perfection as you learn to find the stillness inside.
I honor you for showing up to the mat, and for all your efforts once you get there. Let me know how the Power Hour is working for you (on and off the mat), and watch for the next, kick-asana Core Strength Vinyasa Yoga workout coming soon!
Specifically, you’ll learn:
Wall Splits
Pigeon Twist
Low Boat Scissors
Low Goddess Crunches
Sublime Goddess
Bound Bridge
Full Wheel
Twist
Happy Baby
Sacrum Reset on Block
Savasana
Rock on,
Sadie
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Comments
31 Jul 2008, 20:45
31 Jul 2008, 21:47
send me please
01 Aug 2008, 08:12
I'm not a doctor or practioner but I think you may be too hard on yourself. My yoga teacher always says when doing yoga "discomfort is OK but pain is not". On the other hand, I have read about an elderly lady who has chronic arthritis who also practices yoga every day. Her motto is "to move is agony but not to move is crippling". We must all do just as much as we can. Little by little we get stronger. Maybe in your case an anti-inflamatory diet would help. anyway, be good to yourself.
04 Aug 2008, 07:32
Congratulations for your inspiring core power hour series here! You have given so much and I know that blessings will continue to pour in to your life! I wish you all the best! I hope for the success of your DVD and book! I wish you all the best and keep the fierce fire burning! I love ya girl!
You Rock!
06 Aug 2008, 19:40
Hey there--thanks for sharing your story here. I've taught many women who were 200 plus pounds, and they did what I'd tell you to do: Do what you can, hold poses that feel OK longer, and let the rest slide for now.
I would counsel you to do what you have to to drop some of the weight you're carrying. It's that weight on your joints and bones that's causing you pain when you practice, and I want to see you get lighter and freer and healthier in this lifetime.
So, how do you need to look at things, reach out, make shifts and learn to go for the ultimate goal of looking and feeling like yourself, instead of the instant [but ultimately dissatisfying] gratification of food? That's for you to decide, and commit to, but I'm here rooting for you to make that move, Time's a wastin', as we say in the Iowa countryside.
I would love to hear back from you, to let me know about your progress. Start doing something more gentle, like walking, and add a few yoga poses to the mix or one hour, 3 times week. Eat to LOVE yourself, not to fill yourself, and you will make a world of difference in your body, mind and heart.
xoxoSadie
SRINIVASVR: Sorry, we don't have those to give--they are only available as you see them here. Namaste!
Sadie
GERRI:That's good sound advice, sister...thank you. And kudos for commenting on someone else's pain and trying to offer some light and love. Pretty awesome.
xoSadie
MELANIE:Thanks--for everything! All my love too, and I'm grateful you're here, as we all help each other to live our dreams.
ROCK ON!
Sadie
28 Aug 2008, 20:18
I totally agree. I took my heaviest of 205 down to 160 doing a combination of Yoga, diet and walking. It takes hard work and focus to achieve, but it is so worth what you will gain in strength, comfort and stamina.
Yoga saved my life and made me "comfortable in my body", literally.
Keep up the focus!
29 Aug 2008, 10:24
Thanks so much for sharing your story! I'm so in awe of your dedication. Keep us posted!
YOGIS: There's a lot of hype out there that yoga isn't a calorie-burner. It just depends on what type you do! A vigorous, sweat-inducing practice like this one will burn as many calories as a 45-minute run, or gym workout. Also, because you're building lean muscle density, the metabolism goes up all day long so you're burning more efficiently 24-7. If you eat mostly things your body understands, then it will process them properly, so stay away from processed foods, and fake sugars. They all just trigger fat storage.
Enjoy the practice, and commit to a new, fitter YOU!
xoxoSadie
09 Oct 2008, 08:06
Is there anyway to do this routine with more focus on my abs?
I like this routine because it had me breathing hard. I also found when I looked at my feet the little muscles in them were going crazy. It seems to be strengthening them. (which is good because I have tendonitius in my feet because of running)
I just wanted to also thank you for presenting this workout.
09 Oct 2008, 11:38
The more you do this Power Hour, the stronger you'll get in the arms, legs and abs. You may not feel it as much at first since you're building all-over strength and stamina first. But keep on going! You'll deepen into your core-and your whole body strength-as you progress.
Keep in touch!
xoSadie