21 Day Core Strength Transformer Yoga

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

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21 Day Core Strength Transformer Yoga

21 Videos

  • DAY 1: 4 FOUNDATIONS FLOW (CST)

    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 ...

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

    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 cours...

  • DAY 3: DO THE WAVE FLOW (CST)

    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 ...

  • DAY 4 : THE OCEAN RITUAL (CST)

    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 a...

  • DAY 5: ROOT AWAKENING FLOW (CST)

    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 insi...

  • DAY 6: RED RITUAL (CST)

    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 po...

  • DAY 7: PSOAS POWER FLOW (CST)

    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 fro...

  • DAY 8: ORANGE RITUAL (CST)

    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.

    Yog...

  • DAY 9: BELLY BONFIRE FLOW (CST)

    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 ...

  • DAY 10: THE YELLOW RITUAL (CST)

    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”...

  • DAY 11: HUG IT IN FLOW (CST)

    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 ...

  • DAY 12: THE GREEN RITUAL (CST)

    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 s...

  • DAY 13: MOONWALK FLOW (CST)

    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 ...

  • DAY 14: THE BLUE RITUAL (CST)

    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 m...

  • DAY 15: BABY GOT BACK FLOW (CST)

    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...

  • DAY 16: THE PURPLE RITUAL (CST)

    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...

  • DAY 17: WRING IT OUT FLOW (CST)

    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 y...

  • DAY 18: THE WHITE RITUAL (CST)

    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 pro...

  • DAY 19: CUTE GLUTES FLOW (CST)

    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...

  • DAY 20: CLOSING PALO SANTO CEREMONY (CST)

    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 versi...

  • DAY 21: THE SUPER FLY FLOW (CST)

    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...