21 Day Core Strength Transformer Yoga

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  • 6 Hours
    of video

Here’s How To Transform Your Whole Body & Core Strength In Less Time With Better Yoga!

OVERVIEW:

Here in this course you’ll get 11 Core Strength Transformer Yoga Flow Classes—creative, exciting, body re-shaping and stress-busting yoga sequences, AND 10 Core Strength Restoring Rituals —meditations, mantras and earth-based ceremonies you haven’t done before to strengthen you, heart, mind and spirit, too.

DETAILS:

This is a fun, creative and empowering journey into a fresh way to approach your yoga, and get twice the strength/stretch benefits from every pose.

Most yoga classes are too hard on the joints and don’t incorporate anatomy enough to keep you properly safe. I want to offer you new tools and techniques, and organic, fluid movement that can free you from pain and strain, and build more flexible strength in far less time!

I’ll focus your movement on gaining total core strength, which is much more than just the abs—although we will rock those, too.

I give you lots of modifications and variations for most levels and limitations—if you’re a strong Beginner, Intermediate or Advanced student or teacher of yoga, even if you have joints you need to be careful of…you can do this!

During these 21 days, I’ll guide you through the exact strong but mindful yoga flow classes that will give you all the strength, balance, flexibility, centering and core strength of an hour practice or more—in less than 30 minutes per session, every other day—so you’ll have plenty of time for tacos and fries and happy hour.

Oh wait…that’s me :)

Every other day I offer you a new sequence, to build your whole-body stamina, lengthen and lean your muscles, detox & cleanse your body, and help you find the inner confidence and self-worth that is the foundation of true core strength.

SPECIFICALLY, YOU’LL GET:

11 Core Strength Transformer Yoga Classes
Each class is 25-30 minutes and gives the results of other people’s 60-90 minute classes

The Four Foundations Flow—If you want double the strength, stretch and detox in every yoga pose, then you have to know about the Four Foundations—an important instruction built from anatomy and physics for how to use more conscious transitions to move between and into every pose. This will revolutionize your practice, clear out pain and strain, and get you back to leveling up your practice, instantly!

The Do The Wave Flow: Most yoga practices move you in straight lines—which is way harder on the joints and doesn’t work your muscles as much. Add in the water element of my signature organic transitions between and into all your poses, and you’ll get far more muscle tone and strength—and safer joints in every pose! Get ready to go with the flow.

The Root Awakening Flow: Your root, or pelvic floor and inner pelvic diaphragm muscles, are the seat and the source of so much strength, heat and detox in your practice—yet most people have no clue how to activate it! Let’s do it together in a creative, engaging and supremely energizing class built to root you down more deeply.

The Psoas Power Flow: Your most powerful core muscle isn’t any of your abs at all, but a deeper, spinal core muscle called the psoas. This flow will strengthen and open it, and teach you how to access your secret ninja superpowers in any pose!

The Belly Bonfire Flow: This one will super-fire up your total core and tune up your whole body, too. You’ll build inner heat and digestive and metabolic fires so you can burn away what’s no longer serving you—body, mind and heart!

The Hug It In Flow: Your deep abs, or transverse muscles, will help you contain your power on and off the yoga mat! Learn a whole body sequence that works and moves your energy in all the right ways—without leaking it. This one is literally in-powering!

The Moonwalk Flow: Side bends are one of the most freeing ways to stretch—and totally sculpt—your side core (abs, waist, spine ribs, and even your low back). Release these areas incredibly with this one creative moon-shaping sequence!

The Baby Got Back Flow: The core isn’t just the front of you—but the back body as well. During this sequence, we’ll counter-balance all that core work—and email-asana (computer hunching) too!

The Wring It Out Flow: Twists are often done incorrectly. I hope to blow your mind with this new perspective on noises that cleanse and detox you!

The Cute Glutes Flow: When you’re core strong, building beautiful, strong and lifted glutes are important for balance and stability. We kick literal asana together in this flow!

The Super Fly Flow: Learn to fly higher in every pose—using the earth-to-core connection you always have access to! All levels can do this—it’s fun to lighten up!

Plus, here and there, I’ll sprinkle in my other signature style, The Yoga Shred®, and we will do vigorous, confidence-building HIIT (High Intensity Interval Training) moves that will tone and sculpt you in amazing ways—in just minutes!

In our classes, I’ll bring you all my anatomy, movement mechanics and physics knowledge, plus my 25 years of teaching yoga all over the world, to these classes, which will amplify the effectiveness of any style you do or teach now! You’ll end each practice feeling strong and refreshed and feeling like you can take on the world.

***

10 Core Strength Restoring Rituals
Each ritual is 5-10 minutes long and you can go longer if you choose.

In-between your physical yoga days, I’ll lead you through short but super effective earth-based meditations. You’ll energize and open your spiritual, mental and emotional core strength, and learn to instantly bust negative energies and drama that can lead you into low self-esteem and disempowerment.

Ain’t nobody got time for that.

Some of the Core Strength Restoring Rituals include:

The Black Ritual: We harness the power of black to clear out old, bad mojo in your life and give you some protection as you move into a new, transformative program! You’ll need the support of the earth for this one!

The Palo Santo Cleanse: You’ll disconnect from old dramas and patterns that have held you back from your full core strength—or living from confidence and self-trust. Your true nature will step forward during this clearing that you can do anywhere, anytime you need it.

The Rockstar Ritual: We will begin to use seed mantras, or power sounds, for many of our meditations, like this one, which will teach you a Rockstar Breath to clear your throat area, the center of your self-expression—and have you expressing yourself like the superstar that you are.

The Crown Of Fire Ritual: Open up tp a greater perspective, and learn a breath and mantra to connect you to healing energies instead of the ones that have dragged you down. We get light, and bring in white elements, fire, and sage, to keep you cleansed and cleared and ready to move forward in your yoga—and your life.

…and more!

Basically, you’re about to have a whole lot of fun transforming yourself into more whole-body-mind-spirit core strength on all levels.

Let’s do this!

See you there,

Sadie

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21 Day Core Strength Transformer Yoga

Here’s How To Transform Your Whole Body & Core Strength In Less Time With Better Yoga!

OVERVIEW:

Here in this course you’ll get 11 Core Strength Transformer Yoga Flow Classes—creative, exciting, body re-shaping and stress-busting yoga sequences, AND 10 Core Strength Restoring Rituals —meditations, mantras and earth-based ceremonies you haven’t done before to strengthen you, heart, mind and spirit, too.

DETAILS:

This is a fun, creative and empowering journey into a fresh way to approach your yoga, and get twice the strength/stretch benefits from every pose.

Most yoga classes are too hard on the joints and don’t incorporate anatomy enough to keep you properly safe. I want to offer you new tools and techniques, and organic, fluid movement that can free you from pain and strain, and build more flexible strength in far less time!

I’ll focus your movement on gaining total core strength, which is much more than just the abs—although we will rock those, too.

I give you lots of modifications and variations for most levels and limitations—if you’re a strong Beginner, Intermediate or Advanced student or teacher of yoga, even if you have joints you need to be careful of…you can do this!

During these 21 days, I’ll guide you through the exact strong but mindful yoga flow classes that will give you all the strength, balance, flexibility, centering and core strength of an hour practice or more—in less than 30 minutes per session, every other day—so you’ll have plenty of time for tacos and fries and happy hour.

Oh wait…that’s me :)

Every other day I offer you a new sequence, to build your whole-body stamina, lengthen and lean your muscles, detox & cleanse your body, and help you find the inner confidence and self-worth that is the foundation of true core strength.

SPECIFICALLY, YOU’LL GET:

11 Core Strength Transformer Yoga Classes
Each class is 25-30 minutes and gives the results of other people’s 60-90 minute classes

The Four Foundations Flow—If you want double the strength, stretch and detox in every yoga pose, then you have to know about the Four Foundations—an important instruction built from anatomy and physics for how to use more conscious transitions to move between and into every pose. This will revolutionize your practice, clear out pain and strain, and get you back to leveling up your practice, instantly!

The Do The Wave Flow: Most yoga practices move you in straight lines—which is way harder on the joints and doesn’t work your muscles as much. Add in the water element of my signature organic transitions between and into all your poses, and you’ll get far more muscle tone and strength—and safer joints in every pose! Get ready to go with the flow.

The Root Awakening Flow: Your root, or pelvic floor and inner pelvic diaphragm muscles, are the seat and the source of so much strength, heat and detox in your practice—yet most people have no clue how to activate it! Let’s do it together in a creative, engaging and supremely energizing class built to root you down more deeply.

The Psoas Power Flow: Your most powerful core muscle isn’t any of your abs at all, but a deeper, spinal core muscle called the psoas. This flow will strengthen and open it, and teach you how to access your secret ninja superpowers in any pose!

The Belly Bonfire Flow: This one will super-fire up your total core and tune up your whole body, too. You’ll build inner heat and digestive and metabolic fires so you can burn away what’s no longer serving you—body, mind and heart!

The Hug It In Flow: Your deep abs, or transverse muscles, will help you contain your power on and off the yoga mat! Learn a whole body sequence that works and moves your energy in all the right ways—without leaking it. This one is literally in-powering!

The Moonwalk Flow: Side bends are one of the most freeing ways to stretch—and totally sculpt—your side core (abs, waist, spine ribs, and even your low back). Release these areas incredibly with this one creative moon-shaping sequence!

The Baby Got Back Flow: The core isn’t just the front of you—but the back body as well. During this sequence, we’ll counter-balance all that core work—and email-asana (computer hunching) too!

The Wring It Out Flow: Twists are often done incorrectly. I hope to blow your mind with this new perspective on noises that cleanse and detox you!

The Cute Glutes Flow: When you’re core strong, building beautiful, strong and lifted glutes are important for balance and stability. We kick literal asana together in this flow!

The Super Fly Flow: Learn to fly higher in every pose—using the earth-to-core connection you always have access to! All levels can do this—it’s fun to lighten up!

Plus, here and there, I’ll sprinkle in my other signature style, The Yoga Shred®, and we will do vigorous, confidence-building HIIT (High Intensity Interval Training) moves that will tone and sculpt you in amazing ways—in just minutes!

In our classes, I’ll bring you all my anatomy, movement mechanics and physics knowledge, plus my 25 years of teaching yoga all over the world, to these classes, which will amplify the effectiveness of any style you do or teach now! You’ll end each practice feeling strong and refreshed and feeling like you can take on the world.

***

10 Core Strength Restoring Rituals
Each ritual is 5-10 minutes long and you can go longer if you choose.

In-between your physical yoga days, I’ll lead you through short but super effective earth-based meditations. You’ll energize and open your spiritual, mental and emotional core strength, and learn to instantly bust negative energies and drama that can lead you into low self-esteem and disempowerment.

Ain’t nobody got time for that.

Some of the Core Strength Restoring Rituals include:

The Black Ritual: We harness the power of black to clear out old, bad mojo in your life and give you some protection as you move into a new, transformative program! You’ll need the support of the earth for this one!

The Palo Santo Cleanse: You’ll disconnect from old dramas and patterns that have held you back from your full core strength—or living from confidence and self-trust. Your true nature will step forward during this clearing that you can do anywhere, anytime you need it.

The Rockstar Ritual: We will begin to use seed mantras, or power sounds, for many of our meditations, like this one, which will teach you a Rockstar Breath to clear your throat area, the center of your self-expression—and have you expressing yourself like the superstar that you are.

The Crown Of Fire Ritual: Open up tp a greater perspective, and learn a breath and mantra to connect you to healing energies instead of the ones that have dragged you down. We get light, and bring in white elements, fire, and sage, to keep you cleansed and cleared and ready to move forward in your yoga—and your life.

…and more!

Basically, you’re about to have a whole lot of fun transforming yourself into more whole-body-mind-spirit core strength on all levels.

Let’s do this!

See you there,

Sadie

21 Videos

  • DAY 1: 4 FOUNDATIONS FLOW (CST)

    26m · Downloadable

  • DAY 2: THE OPEN GATEWAY & NEGATIVE ENERGY CLEANSE RITUAL (CST)

    8m 39s · Downloadable

  • DAY 3: DO THE WAVE FLOW (CST)

    27m · Downloadable

  • DAY 4 : THE OCEAN RITUAL (CST)

    7m 34s · Downloadable

  • DAY 5: ROOT AWAKENING FLOW (CST)

    26m · Downloadable

  • DAY 6: RED RITUAL (CST)

    6m 41s · Downloadable

  • DAY 7: PSOAS POWER FLOW (CST)

    28m · Downloadable

  • DAY 8: ORANGE RITUAL (CST)

    7m 24s · Downloadable

  • DAY 9: BELLY BONFIRE FLOW (CST)

    29m · Downloadable

  • DAY 10: THE YELLOW RITUAL (CST)

    6m 50s · Downloadable

  • DAY 11: HUG IT IN FLOW (CST)

    28m · Downloadable

  • DAY 12: THE GREEN RITUAL (CST)

    7m 29s · Downloadable

  • DAY 13: MOONWALK FLOW (CST)

    25m · Downloadable

  • DAY 14: THE BLUE RITUAL (CST)

    9m 35s · Downloadable

  • DAY 15: BABY GOT BACK FLOW (CST)

    27m · Downloadable

  • DAY 16: THE PURPLE RITUAL (CST)

    7m 3s · Downloadable

  • DAY 17: WRING IT OUT FLOW (CST)

    26m · Downloadable

  • DAY 18: THE WHITE RITUAL (CST)

    6m 26s · Downloadable

  • DAY 19: CUTE GLUTES FLOW (CST)

    28m · Downloadable

  • DAY 20: CLOSING PALO SANTO CEREMONY (CST)

    6m 28s · Downloadable

  • DAY 21: THE SUPER FLY FLOW (CST)

    28m · Downloadable

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You'll receive the following videos

  1. DAY 1: 4 FOUNDATIONS FLOW (CST)

    26m · Downloadable

    Day 1: The Four Foundations Flow

    Let’s set the groundwork for all your movement to come!

    Main Points:

    As you move into this journey toward total body core strength with me, it’s important not to do things the same old way. And as an anatomy of yoga movement expert—I can tell you there are many things we can shift for the more powerful here on this course.

    Strange but true: many common yoga poses, which are supposed to heal, stretch a...

  2. DAY 2: THE OPEN GATEWAY & NEGATIVE ENERGY CLEANSE RITUAL (CST)

    8m 39s · Downloadable

    Day 2: Restoring Ritual: Back To Black

    Main Points for Today:

    Welcome to your first restoring day! Feel free to take a long walk, meet with friends, meditate, take a hot bath, or whatever else you love that restores you today.

    You can do other movement or workouts too, but on this course, it’s wonderful if you can take two full days off every week, to help your body repair.

    This will help you recover, rebuild your muscles stronger, an...

  3. DAY 3: DO THE WAVE FLOW (CST)

    27m · Downloadable

    Day 3: ‘Do The Wave’ Flow

    Get ready to go with the flow!

    Main Points:

    Our bodies are mostly water, and there are no straight lines in it. Your blood flows, your bones are spirals, your muscles wild like rivers that interweave through your whole body to create a holistic conversation of power, and freedom.

    Whatever your goals are here on this journey with me—physical strength and flexibility, more energy and courage, increased clarity a...

  4. DAY 4 : THE OCEAN RITUAL (CST)

    7m 34s · Downloadable

    Day 4: The Ocean Ritual

    Restoring Ritual: Salt Water Cleanse

    Main Points for Today:

    People have flocked to the ocean for centuries for a reason. Saltwater is one of the most healing things on the planet. It produces negative ions which helps the human body fight diseases and stay calm and happy.

    This salt water ritual is going to bring the ocean to you, and also—bonus—help you block negative energies from your body and your home space...

  5. DAY 5: ROOT AWAKENING FLOW (CST)

    26m · Downloadable

    Day 5: A Root Awakening Flow

    Here’s how to root down to rise up!

    Main Points:

    Today we dive into the immense—and often neglected—power of your root area.

    Your “root” consists of your pelvic floor (outside the base of the pelvis) and pelvic diaphragm, which is like a bowl sitting inside your pelvis.

    Think of these muscles as an LA freeway, with roads and ramps flowing all over, sometimes one nearly on top of another.

    You need a s...

  6. DAY 6: RED RITUAL (CST)

    6m 41s · Downloadable

    Day 6: The Red Ritual

    Restoring Ritual: The Root Awakening Red Ritual

    Main Points for Today:

    Now that you had a root-oriented physical practice, lets discover the other aspects of it.

    Your “root”, or the areas around and inside the pelvic floor and very low belly, is said to be a powerful place.
    Yogis call this the location of your First Chakra (tch-a-krah, not sha-k-rah), or energy center, and its color is red.

    The First Chakra...

  7. DAY 7: PSOAS POWER FLOW (CST)

    28m · Downloadable

    Day 7: Ninja ‘Psoas Power’ Flow

    Get ready to go with the flow!

    Main Points:

    Your psoas (so-as) muscles are crazy wild things, and if you move—you need to know about them.

    They are one big, long muscle, on either side of your body, that run from your upper inner thighs, across the front of your pelvis, then dive back behind your abs and organs to spin up the sides of your low back (lumbar) spine.

    Your psoas are the only muscles that...

  8. DAY 8: ORANGE RITUAL (CST)

    7m 24s · Downloadable

    Day 8: Orange Ritual

    Restoring Ritual: The Core Power Orange Ritual

    Main Points for Today:

    Since we are working into and around the belly and sacrum in your physical workouts, it’s time to clear out any negative energies that you’ve uncovered with all your fiery, centered poses.

    Yogis call your belly/sacrum area the location of your Second Chakra or energy center, and its color is orange.

    The Second Chakra is said to govern your c...

  9. DAY 9: BELLY BONFIRE FLOW (CST)

    29m · Downloadable

    Day 9: The Belly Bonfire Flow

    Get ready to fire it up!

    Main Points for Today:

    An important, but often misused aspect of your core strength is the rectus abdominis, or the front abs that go from your sternum to pubic bone.

    They help you curl in, or flex your torso, aka: doing a sit up or round your back in hands and knees Cat Cow Pose.

    What many people, even longtime yoga and fitness instructors don’t know, is that, anatomically, ...

  10. DAY 10: THE YELLOW RITUAL (CST)

    6m 50s · Downloadable

    Day 10: The Yellow Ritual

    Restoring Ritual: The Solar Power Yellow Ritual

    Main Points for Today:

    If this area, the one around your solar plexus (low ribcage and upper belly area) was a song, it might be “The Warrior” by Patty Smyth, “Rock & Roll All Night” by KISS” or “Raise Your Glass” by Pink. Listen to one of those after doing your ritual today and dance around!
    It’s the center of your empowerment, personal power and confidence, which...

  11. DAY 11: HUG IT IN FLOW (CST)

    28m · Downloadable

    Day 11: The Hug It In Flow

    Containing yourself can be so powerful!

    Main Points for Today:

    I notice as a longtime yoga and fitness instructor, that many students, and even lots of teachers, get a little too wildly expressive with their movements, and it ends up hurting them and leaking their strength. Here’s what I mean:

    Now, I’m a big fan of getting wild, but when you become too excited about seeing how far you can go into any moveme...

  12. DAY 12: THE GREEN RITUAL (CST)

    7m 29s · Downloadable

    Day 12: The Green Ritual

    Restoring Ritual: The Heart Opening Green Ritual

    Main Points for Today:

    To prepare you from moving with and from your foundations and your core into the chest and heart area, I want to guide you through a heart-clearing technique.

    This ritual and breath is super helpful for all seasons of the heart: the summer: already open wide and happy, or the winter: closed tight in pain or anxiety, or somewhere in-between...

  13. DAY 13: MOONWALK FLOW (CST)

    25m · Downloadable

    Day 13: The Moonwalk Flow

    This is how to harness your moon power!

    Main Points for Today:

    The sun is awesome, obviously.

    But the moon is just as incredible. It moves oceans and tides—and even the rhythms of women all over the world!

    In yoga, the moon, or Chandra, represents your ability to move inward, to reflect, self-center and nourish yourself with goodness, from delicious food to great friends to abundance in all forms.

    Tod...

  14. DAY 14: THE BLUE RITUAL (CST)

    9m 35s · Downloadable

    Day 14: The Blue Ritual

    Restoring Ritual: The Rock Your Voice Blue Ritual

    Main Points for Today:

    In addition to my online wellness, yoga and fitness teaching, I’m also a rock n roll singer.
    It took me many years to gather the courage to speak my truth through teaching, and then many more to do the same with my other expression: singing.

    In fact, I almost didn’t do it at all. Karaoke was fine, but part of me would have rather stayed ...

  15. DAY 15: BABY GOT BACK FLOW (CST)

    27m · Downloadable

    Day 15: The Baby Got Back Flow

    Main Points for Today:

    WELCOME to your third and last week on this program! You’ve made it so far. Keep it up!! Much more fun is yet to come.

    During this week we “level up”—you’ll flow more, try some next-level poses, and enjoy the endurance, strength and flexibility you’ve built up over the past 2 weeks.

    This week, let’s root deeper, center more courageously, burn brighter, and fly higher.
    You can do...

  16. DAY 16: THE PURPLE RITUAL (CST)

    7m 3s · Downloadable

    Day 16: The Purple Ritual

    Restoring Ritual: The First Eye Purple Ritual

    Main Points for Today:

    Your sixth chakra point is located between your eyebrows. It governs your ability to have “clear-seeing”, or in French— “clairvoyance”.

    Scientifically, this area is also part of your brain which has a huge amount of electricity/light energy swirling around it at all times, and obviously needs to be open, aligned with the rest of your spine, ...

  17. DAY 17: WRING IT OUT FLOW (CST)

    26m · Downloadable

    Day 17: The Wring It Out Flow

    Main Points for Today:

    I hear this bad instruction all the time in yoga classes when it comes to twisting poses:

    “Twist from your navel!” Or “Wring out your spine like a sponge!”

    Actually following this direction can really hurt you!
    What even many yoga teachers don’t know is that your lower back spine and sacrum are not built to twist. Like—hardly at all. In fact, if you never twisted it, that would b...

  18. DAY 18: THE WHITE RITUAL (CST)

    6m 26s · Downloadable

    Day 18: The White Ritual

    Restoring Ritual: The Crown Of Light White Ritual

    Main Points for Today:

    Your seventh or “crown” chakra, is located at the very top of your head. It’s said to connect you to all the greater spiritual energy there is, and can be a source of healing and higher protection for you. The symbol of this connection is a thousand-petaled white lotus. Pretty awesome, eh?

    It’s also the location of the top of your brain, a...

  19. DAY 19: CUTE GLUTES FLOW (CST)

    28m · Downloadable

    Day 19: The Cute Glutes Flow

    Main Points for Today:

    When it comes to a booty, I can’t tell you what a flatty patty I had back there my whole life—even though I was doing the strongest yoga possible for a living…until I started doing two things differently:

    Leg extensions &
    HIIT (High Intensity Interval Training)

    Yoga, as we know, is excellent for many things. But building your rearview, or glutes, is not one of them. And not only is...

  20. DAY 20: CLOSING PALO SANTO CEREMONY (CST)

    6m 28s · Downloadable

    Core Strength Transformer: Week Three / Level Up!

    Day 20: The Palo Santo Closing Power Ritual

    Restoring Ritual: The Palo Santo Ritual

    YASSSSS QUEEN!!! (Or…King—or both!).

    You made it to the final ritual rest day— I’m super proud of your stamina and commitment to your best-ever version of yourself. That is rare and brave,

    Today we will add together everything you’ve learned so far. We’ll connect to the earth, light up a cleansing f...

  21. DAY 21: THE SUPER FLY FLOW (CST)

    28m · Downloadable

    Day 21: Super Fly Flow

    Let’s Fly!

    Main Points:

    I can’t wait for you to try this fun flow with me, but first…

    CONGRATULATIONS!!!

    You made it!!! Most people don’t even start something that’s good for them, or if they do, they lose motivation after a few days. It’s the true warriors that come back day after day, and take a journey like this to the very end.

    But don’t worry—this is also the beginning. Now that you have this course,...