A REAL-TIME CHALLENGING SEQUENCE [IN 4 PARTS] TO BUILD STAMINA, TONE THE BODY, BURN CALORIES AND GET YOUR CARDIO IN! TRY WHAT YOU CAN, AND MOVE TOWARDS WEIGHT LOSS AND WHOLE BODY TRANSFORMATION, TODAY! With Sadie Nardini, Director of East West Yoga in NYC, author of the “Road Trip Guide to the Soul”, and Cretor of the “Core Strength Vinyasa Yoga Power Hour” DVD, both available on Amazon.com now! For more, visit www.SadieNardini.com!

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  1. sadienardini says:

    Hi there,
    It sounds like you need to really pull your navel in towards your spine to firm your core so your lower back doesn’t have to do all the work.
    Also, back off some of these moves, as in, don’t go as far into them as I do, but stop where you feel like you can stay balanced and work there. Like if I wave inside the front knee with my upper body, you just wave down a few inches. Put your knees down in Plank and Chaturanga [low pushup] and pull in your core. You’ll get there!

  2. sadienardini says:


    Yes, definitely–
    Make sure you’re moving for at least 30 minutes, and you’re starting to sweat within 10 or so–you’ll be torching calories fast!


  3. sadienardini says:

    thanks!! Sadie

  4. sadienardini says:

    Heck yes they will–try it and see!

  5. sadienardini says:

    Ah! the Wheel is a full backbend and the Bridge is with hips still on the floor. Either way, keep your shoulders away from your ears-those poses can crunch the neck and choke you. If it’s still really uncomfortable after a minute, ask your doctor. You might have a blood pressure issue.

    Good luck! Sadie

  6. sadienardini says:

    Hey there,
    Most yoga increases your height at least somewhat, because you lengthen all your muscles, so you gain that much more freedom in your spine. I used to be 5’7″ but now I’m 5’8.5″. Good luck! S

  7. sadienardini says:

    You will actually grow leaner and taller if you do yoga. Also, don’t eat less than 1500 calories a day or your metabolism will slow down and you won’t lose weight or grow properly. Keep it in balance, do yoga, and you’ll look and feel great! Let me know how it goes. xoSadie

  8. hi,there
    i m 16 yr old girl.i wanna lose my calories.but if i eat less and do yoga my height may not grow.will my height grow if i do yoga.thanx in advance

  9. sadienardini says:

    Just do this power-type yoga for 45-60 minutes 3-4 times a week, eat fresh foods and not too many calories [but more than 1200 per day]. You will lose fat from all over, and really tone the arms.

  10. sadienardini says:

    Hi there,

    Yes, it’s harder if you’re heavier, but this will help! xoxoSadie

  11. sadienardini says:

    Hey there. Read my replies here and in the Yoga for Weight Loss video. You’ll find all the info you need. 3-4 times a week is best, 4 is way more effective than 3. Do not east fewer than 1200 calories per day or you will slow your metabolism. When you hit your desired weight, eat more like 1500-1800 per day and keep exercising. One day a week eat twice as much as usual to shock your metabolism into staying high. Good luck!!! xoxosadie

  12. hi, i wanna lose some fat from my arms, any suggestion?thanx:)

  13. sadienardini says:

    Hi there!

    This style burns about 5-550 calories per hour for a 150 lb woman…It works miracles on the arms too.
    I eat the weekly sweets, but keep my calories down to 1500 max per day, with one meal a week where I eat whatever I want. It seems to shock the metabolism and keeps me fit. I do yoga 3-4 times a week for one hour, and depending on your body, you’ll see some results within 2 weeks, and more the longer you do this but you have to partner your diet with it. xoxosadie

  14. sadienardini says:

    Thanks for saying so;)
    In order to lose fat, you’ve got to eat fewer calories than you burn, but not so few that your metabolism slows down. Aim for 1500 calories, from fresh, healthy sources each day, and do one hour of yoga like this one [power] 3 times a week, Walk more when you can, take the stairs instead of the escalator, etc. Let me know how it goes!

  15. sadienardini says:

    Hi there,
    I don’t know what the “while” pose is–you may be hearing it differently. Could you explain it to me? Sometimes when we go upside down, the pressure on the head can make it hurt a little. Make sure you’re not squeezing your shoulders up around your neck, which can compress the bloodflow. Let me know which pose and I’ll see what I can tell you. xoxoSadie

  16. sadienardini says:

    Hi there,
    I only do my yoga 3-4 times a week for an hour, and I walk about a mile a day naturally because I live in NYC. My diet is healthy, but I’m not a strict vegetarian or vegan. I don’t drink coffee, but that’s because I’m allergic to caffeine. Also, I don’t eat wheat or gluten products, and I did de-bloat when I quit.
    Try to eat fewer calories than you burn, I tend to aim for 1500 calories a day, no matter what I eat.
    My abs work is buit into this yoga–it’s all you need! xoSadie

  17. etherealbylar says:

    Im a fan of you…..this is my 1st time posting
    Great videos!
    Keep posting.

    Can I ask: Are you vegetarian, vegan, eat raw?
    Do you drink coffee?

    I have a little belly I’ve tried everything!! But nothing….any advice?…do you also do abs? Thanks in advance

  18. sadienardini says:

    It’s awesome to learn yoga because it truly is a perfect exercise form. Have fun, work hard…and look HOT!!!

  19. sadienardini says:

    Yay–welcome to the practice!
    Keep it up and let me know what else I can do for you.

  20. michelevgreen says:

    I just started practicing yoga and I love this series of videos – thank you for sharing this with us, Sadie!

  21. sadienardini says:

    I’ve been doing yoga for about 15 years. And I looked nothing like this when I started. I was super tight, overweight [40 lbs], and scared of all inversions. I wasn’t strong in my body like this either. Yoga transformed me, and so I know it can do it for anyone.

  22. how long youve been practicing yoga.you do poses gracefully.

  23. sadienardini says:

    You’re welcome!

  24. Playgirl2day says:


  25. sadienardini says:

    well, I’d say more like something that’s been holding you back that you’d like to throw into the “fire of transformation”, or Tapas in Sanskrit. Yoga can help you transform, dissolve blocks and turn your resistances into freedom. So in a way, yes, you’re getting rid of it, but on a more masterful level, you’re using it, shifting your perspective, and taking that energy forward in a new way that helps you instead of harms. xoSadie

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