Yoga Shred: Waving Salutations & Psoas Power Practice
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WHAT IS YOGA SHRED?
Sadie designed The Yoga Shred specifically for yoga practitioners, to give them the benefits they could be missing from a slower yoga practice. High Intensity Interval Training, or HIIT, done in a 4-minute ‘Tabata’ timing, for 4-16 minutes, activates your fast-twitch muscles and heart rate more than traditional asana. Yoga Shred provides next-level cardio fitness: muscle tone and definition, strength gains and hormonal optimization. And all the moves are based on yoga poses, so you’ll feel right at home on your mat.
HOW TO: Follow the videos, which are based on 4-minute rounds of 20 seconds of activity, and 10 seconds of rest. If you can’t do the full 4 minutes, stop, rest and work up to it gradually. Unlike yoga, please breathe through your mouth, deeply, and as slow or fast as you need during your Yoga Shreds. Do not try to regulate your breath or use the Ujjayi throat constriction. Let your body tell you what it needs, which will be more oxygen!
Your heart rate should go up to a comfortably high pace where you wouldn’t be able to hold a conversation. But, if you are having trouble catching your breath, please slow down, do less, rest more.
Most of all, move faster than you would in yoga, but still be mindful of your alignment. You can always modify in the ways listed under each workout anytime you feel you’re overdoing it.
Have fun playing with the fiery side of your nature, in-between the water element.
Continue Your Work With These Yoga Shred Videos:
- Yoga Shred: Go with the Flow + Power Up Your PsoasYoga
- Shred: A Sequence to Cool Down and Release Your Psoas
- Yoga Shred: Side Plank Curls to Prep for Arm Balances
- Yoga Shred: Full Diabloasana / Knees Down Diabloasana
- Yoga Shred: Fists of Fire Lunge
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Sadie Nardini is the founder of Core Strength Vinyasa Yoga, a real-world blend of anatomy, physics, biomechanics, and muscle meridian activation to give you more results and less strain from the time spent on your mat–for any and all styles of yoga!