78
july 2017
yogajournal.com.au
PHOTOS: RICK CUMMINGS; MODEL: SADIE NARDINI; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: KIRAGRACE; BOTTOMS: NOLI YOGA
1 Mountain Pose
Come to stand at the front of your mat with your
feet either together or hip-distance apart and your
arms at your sides. Root down evenly through
your feet and lift up through the crown of your
head as you take a few mindful breaths through
your nose or mouth.
2 Fists-of-Fire Flying Chair
Step your feet hip-distance apart. With your
feet evenly grounded and toes spreading (not
gripping the mat), bend your knees. Reach your
arms up to find Utkatasana (Chair Pose) and
inhale. On an exhale, straighten your legs and
lift your heels off the mat as you bring your fists,
facing upward, to your hips. Repeat for
30 seconds, then begin to jump off the mat
entirely on your exhales, making sure to land
with your hips back, which will take pressure
off your knee joints. Repeat for 1 minute.
HIGH-INTENSITY INTERVAL
TRAINING (HIIT)
has been trending for the
last few years for good
reason: There’s strong
scientific evidence that it
can help you do everything
from burn fat and build
muscle to improve your
metabolism and heart
health. Yet as yogis, we
don’t always incorporate
this kind of cardiovascularly
challenging exercise into
our regular routines. Enter
the following sequence,
my blend of asana with a
HIIT tempo, which can help
you build strength and burn
calories while also inspiring
you to feel empowered,
and all in 15 to 20 minutes.
Practice Tips
- Do each move for 1
minute, then transition to
the next. With each HIIT-
inspired asana, aim for 30
seconds of slow, mindful
motion, followed by 20
seconds of a faster pace,
and finally 10 seconds of
high-intensity movement
in which you move as
strongly as you can while
still maintaining good
alignment. - Breathe through your
mouth whenever needed,
and feel free to walk in
place for 1 minute between
each 1-minute active
round as you build your
cardiovascular endurance.
A home practice to
get strong and empowered
OUR PROTeacher and modelSadie Nardiniis the founder of Core Strength Vinyasa Yoga, a biomechanics-based flow style, and she is
the lead singer of Salt & Bone. Nardini teaches online and around the world. Learn more at sadienardini.com.
HOME PRACTICE
r r ti
By Sadie Nardini