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sun_salutationSadie Nardini: Core Strength Vinyasa Yoga Power Hour: Whole Body + Abs
I am loving this DVD, but it is not for the faint of heart. This is conditioning in the form of yoga, and because of that it is intensely strenuous, and for many people, this might be an unpleasant experience.
However, if you are an intermediate or advanced beginner, and are interested in moving your flexibility, strength and balance to a new level, this DVD will definitely assist you in the development of your practice, and there is a lot to like about this, too.
Sadie Nardini has a YouTube channel, which you could explore if you are interested. I have to say that if I had more time to luxuriate in yoga, and if I had a good way to view a computer while practicing, I would want to spend more time with her videos. She is a good and clear instructor, with a light touch and who gives a real sense of being aware of me as I am working away on the other side of the screen. The DVD is done via voice over, but sometimes, after some particularly difficult or uncomfortable moment, she will turn to the camera with this massive grin, as if to say, WE DID IT!!! :D The set is spare, and she's kind of funny looking with her wig hair, but I really like her vibe.
Before I get started talking about the DVD, let me send you to this link at iyougalife. Quite a lot of the main ideas of this video are illustrated there.
The set opens with a warmup pranayama of Kundalini-like seated cat/cows, with circular movements of the torso following. She immediately gets down to business with those reverse sit-up things that I don't know the name of, where you begin from seated, then lean back to 45 degrees or so, then pull forward again. These are great, since they let you get the benefits of crunches, but don't put as much strain on the lower back (at least, that's my experience). Then, it's Navasana crunches, including a long, long hold of a very low Navasana. You can see a very similar segment on YouTube.
The next section includes Plank to Down Dog transitions. The wave movement here really brings your focus to how you ought to be using your core to execute these movements. She follows up with practicing what she calls Core Plank – essentially drawing your foot and knee forward almost to the lunge position, then rather than placing the foot, holding it suspended, engaging the core strength in an isometric contraction. (See iyougalife.) She pays similar attention to the movement of raising the torso into a high lunge from the low lunge.
As advertised, these are basic abdominally strengthening moves.
But here's where this video moves from ab conditioning to awesome. Because here is where she introduces the long, long lunge holds. These are not only core developing, but they are fantastically hip opening. She builds this sequence around movement of the torso through range of motion while "keeping the legs very Earthy." Long periods in High Lunge build to "Waterfall Warrior." (See iyougalife.) In Waterfall Warrior, you place your feet for Warrior II, then spin the torso forward to "wave" down into Warrior Seal, then raise the torso up again in several repetitions. And here is where it got even cooler, because now you are opening your shoulders as well.
The sequence of standing postures is instructed on the premise that every asana should be generated "from the core." So Warrior Seal transitions seamlessly to Triangle, then Parsvottanasana, and from there, Revolved Triangle has never been easier for me. And that's saying a lot.
She finishes off the standing postures with a sequence that will really push you. Warrior Seal becomes a half-bound Extended Side Angle, carried through to full Bound Side Angle. Just when your front quads are begging for mercy, you release forward into Deep Lunge in a variation with the torso folding forward toward the floor, resting either on your hands or your elbows. (See Knee Down Hip Stretch at iyougalife.) I could definitely feel the hip opening from this practice at this point. After only a few sessions with the DVD, I could fairly easily rest on my elbows. But Ms. Nardini is not done with you yet. She has you step your back foot forward into Malasana, then brings you out of the squat through Utkatasana variants that start very low and gradually rise to standing. I freely admit that contemplating "doing the other side" has made me consider turning the DVD off a couple of mornings, and the only thing that stopped me was the visceral need to balance my legs. Killer. And this is where you will decide if you love this DVD and its challenges, or whether the whole thing is a grinding bore and you never want to run it again!
The disc also includes Shakti Kicks, and a couple of challenge poses: Bakasana, Eka Pada Koundiyanasana II. Also, there's a creative wall work section (sample on YouTube here) to help develop handstands. It finishes with a short backbending section and supine twists, as well as supported inversions (which I totally have not tried because I don't trust my balance on the block enough yet). There are a couple of variations of Pigeon Pose that appear in a couple of different spots, including a final twisting version that is actually the beginner's entry to the full version of the pose with the upward bending back leg. Instead of Savasana, she employs Legs-Up-The-Wall supported by a block.
So? Is this a DVD for you? I would say, hold off on this until you no longer dread Extended Side Angle or Navasana. You will spend a lot of time hanging out in lunges held for long periods, which can be uncomfortable for the front leg, and "Navasana Pulses" or even more fun, "Goddess Navasana Pulses" certainly build "the fire in the belly," but they might just seem excruciating if you go into them unsuspecting. You should also be ready to do 30-40 minutes of strenuous vinyasa flow.
If that sounds up your alley, you will definitely get huge benefits from this DVD. My seated forward bends, not a particularly important part of this DVD, have never been deeper. The hip flexibility this routine develops is really remarkable. Also, since you spend so much time in the Warrior Seal, this routine does an exceptional amount of shoulder opening, as well. I can feel the impact in Wheel. And of course, the core strength you build is good for every component of your practice. For me, this has become one of my favorite DVDs.
Namaste.
P.S.: Don't forget, that Sadie Nardini has a YouTube channel that is just loaded with material. This DVD combines elements that are probably all there into a one-hour practice that it is easy to play on your TV. If you can easily practice from your computer, then by all means, you should investigate the possibilities there.
I am loving this DVD, but it is not for the faint of heart. This is conditioning in the form of yoga, and because of that it is intensely strenuous, and for many people, this might be an unpleasant experience.
However, if you are an intermediate or advanced beginner, and are interested in moving your flexibility, strength and balance to a new level, this DVD will definitely assist you in the development of your practice, and there is a lot to like about this, too.
Sadie Nardini has a YouTube channel, which you could explore if you are interested. I have to say that if I had more time to luxuriate in yoga, and if I had a good way to view a computer while practicing, I would want to spend more time with her videos. She is a good and clear instructor, with a light touch and who gives a real sense of being aware of me as I am working away on the other side of the screen. The DVD is done via voice over, but sometimes, after some particularly difficult or uncomfortable moment, she will turn to the camera with this massive grin, as if to say, WE DID IT!!! :D The set is spare, and she's kind of funny looking with her wig hair, but I really like her vibe.
Before I get started talking about the DVD, let me send you to this link at iyougalife. Quite a lot of the main ideas of this video are illustrated there.
The set opens with a warmup pranayama of Kundalini-like seated cat/cows, with circular movements of the torso following. She immediately gets down to business with those reverse sit-up things that I don't know the name of, where you begin from seated, then lean back to 45 degrees or so, then pull forward again. These are great, since they let you get the benefits of crunches, but don't put as much strain on the lower back (at least, that's my experience). Then, it's Navasana crunches, including a long, long hold of a very low Navasana. You can see a very similar segment on YouTube.
The next section includes Plank to Down Dog transitions. The wave movement here really brings your focus to how you ought to be using your core to execute these movements. She follows up with practicing what she calls Core Plank – essentially drawing your foot and knee forward almost to the lunge position, then rather than placing the foot, holding it suspended, engaging the core strength in an isometric contraction. (See iyougalife.) She pays similar attention to the movement of raising the torso into a high lunge from the low lunge.
As advertised, these are basic abdominally strengthening moves.
But here's where this video moves from ab conditioning to awesome. Because here is where she introduces the long, long lunge holds. These are not only core developing, but they are fantastically hip opening. She builds this sequence around movement of the torso through range of motion while "keeping the legs very Earthy." Long periods in High Lunge build to "Waterfall Warrior." (See iyougalife.) In Waterfall Warrior, you place your feet for Warrior II, then spin the torso forward to "wave" down into Warrior Seal, then raise the torso up again in several repetitions. And here is where it got even cooler, because now you are opening your shoulders as well.
The sequence of standing postures is instructed on the premise that every asana should be generated "from the core." So Warrior Seal transitions seamlessly to Triangle, then Parsvottanasana, and from there, Revolved Triangle has never been easier for me. And that's saying a lot.
She finishes off the standing postures with a sequence that will really push you. Warrior Seal becomes a half-bound Extended Side Angle, carried through to full Bound Side Angle. Just when your front quads are begging for mercy, you release forward into Deep Lunge in a variation with the torso folding forward toward the floor, resting either on your hands or your elbows. (See Knee Down Hip Stretch at iyougalife.) I could definitely feel the hip opening from this practice at this point. After only a few sessions with the DVD, I could fairly easily rest on my elbows. But Ms. Nardini is not done with you yet. She has you step your back foot forward into Malasana, then brings you out of the squat through Utkatasana variants that start very low and gradually rise to standing. I freely admit that contemplating "doing the other side" has made me consider turning the DVD off a couple of mornings, and the only thing that stopped me was the visceral need to balance my legs. Killer. And this is where you will decide if you love this DVD and its challenges, or whether the whole thing is a grinding bore and you never want to run it again!
The disc also includes Shakti Kicks, and a couple of challenge poses: Bakasana, Eka Pada Koundiyanasana II. Also, there's a creative wall work section (sample on YouTube here) to help develop handstands. It finishes with a short backbending section and supine twists, as well as supported inversions (which I totally have not tried because I don't trust my balance on the block enough yet). There are a couple of variations of Pigeon Pose that appear in a couple of different spots, including a final twisting version that is actually the beginner's entry to the full version of the pose with the upward bending back leg. Instead of Savasana, she employs Legs-Up-The-Wall supported by a block.
So? Is this a DVD for you? I would say, hold off on this until you no longer dread Extended Side Angle or Navasana. You will spend a lot of time hanging out in lunges held for long periods, which can be uncomfortable for the front leg, and "Navasana Pulses" or even more fun, "Goddess Navasana Pulses" certainly build "the fire in the belly," but they might just seem excruciating if you go into them unsuspecting. You should also be ready to do 30-40 minutes of strenuous vinyasa flow.
If that sounds up your alley, you will definitely get huge benefits from this DVD. My seated forward bends, not a particularly important part of this DVD, have never been deeper. The hip flexibility this routine develops is really remarkable. Also, since you spend so much time in the Warrior Seal, this routine does an exceptional amount of shoulder opening, as well. I can feel the impact in Wheel. And of course, the core strength you build is good for every component of your practice. For me, this has become one of my favorite DVDs.
Namaste.
P.S.: Don't forget, that Sadie Nardini has a YouTube channel that is just loaded with material. This DVD combines elements that are probably all there into a one-hour practice that it is easy to play on your TV. If you can easily practice from your computer, then by all means, you should investigate the possibilities there.