CSV Yoga is both its own style of Hatha Yoga, and a set of physical and energetic alignment principles, core postures and core philosophies that any teacher or student can use to boost the benefits of their style. CSV poses are designed to release tension from the outer superficial body, and re- activate the inner body muscles to support the spine and joints from the inside out, instead of pressurising them from the outside in. This Deep Core Line activation makes the poses stronger, yet lighter. CSV seeks to linger in the all-important transitions, using specific cues for optimal activation when coming into the pose, building it from the ground up and the inside out so every student arrives in their most optimized pose in that moment. CSV Yoga is committed to softening, bending knees, getting closer to the earth and other techniques, to back students off so they can move and honour the relationship between the spine and pelvis, re-activating the deeper core muscles from the earth upward. This ensures that as a first priority, they are always existing in optimal Spinal Alignment. CSV Yoga asks that instructors back off the expression to first bring the limbs into service of the spine, not the other way around!

• Instructs from the ground up, and the inside out
• Adopts the Deep Core Line as a primary tool and motivation for movement
• Recruits the muscles closest to the spine, the deepest core muscles, so the outer body can relax more
• Generates effective core integration
• A non-linear style of yoga that uses Ground Force Reaction to move you with less effort and more ease
• De-compressive by nature. Moves energy through soft tissues – not the joints! Dynamic Yes! – Stress and strain No!
• 90% focus on TRANSITIONS into poses. HOW we get into a pose is the journey and practice
• Adaptive by nature. Allows students to be in their truth, their experience, and authentic expression
• Focuses on the student’s process of drawing inward to seek, and find, their inner ‘core’ strength on every level. Adds Deep Core Line muscle activation in addition to Outer Body muscles so the student gains more benefits in less time.

Chair yoga involves a full body stretch whilst mostly sitting in a chair. The poses are adapted from classical poses. We start and end each class with deep, slow breathing to increase lung capacity. There is also an element of core work. We do stand for a few minutes, to practice standing stretches and balances but the chair is always there to hold onto if necessary. Modifications of all poses are offered and everyone works to their own flexibility and strength. At the end of the hour we finish with a cup of tea and a chat for those who wish to stay.

For some people, moving from supine poses to standing poses can cause pain and take time. In this class we start on the floor, either sitting or on our backs, practice breathing exercises, then work through a series of stretches and some core activation exercises. Modifications are always suggested, as in any of the classes on offer.

Eventually we work on hands and knees, gradually bringing ourselves to standing poses and balances. Spending little time in standing poses we return to the floor for pelvic reset positions, further stretches, maybe a yin pose or two, finally ending up with relaxation. As in all the styles on offer, the breath is cued and we work in an anatomically sympathetic way to ensure students leave feeling relaxed and stretched. All the poses are standard yoga poses, some with a Core Strength Vinyasa twist.

Yoga Shred is the CSV version of HIIT (High Intensity Interval Training) HIIT targets fast-twitch muscle fibres that yoga does not. Yoga works on mostly slow-twitch fibres, which build stamina and endurance for longer holding. Fast-twitch muscle fibres are what lift, tighten, define and tone your body, help you get stronger for movement without injury. Fast twitch is what we do a lot of in life, so we need to be strong in that way, too. HIIT optimizes your cardio capacity, or your ability to process oxygen, better than anything else. Cardio optimization is the foundation of all health. So yogis should love this addition to their holistic fitness. They’ll be able to do all other exercising, like yoga, running, cycling, etc — with more ease, too! Yoga Shred® moves are Sadie Nardini’s signature creations. Each separate type of move (Side Plank Curls, Fists of Fire Lunges, etc…) are called a “Yoga Shred” or a “Shred”. Shreds are done in blocks of 20 seconds activity / 10 seconds rest, for up to 8 rounds. Yoga Shred® as the style and “Yoga Shreds: or “Shreds” as single moves, are created to be safer and better- aligned versions of regular HIIT forms. Even our Yoga Shred® Burpees offer less impact on the shoulders, knees and back! Yoga Shreds can be done by anyone, but a bonus is that they super-strengthen yoga students for their poses. They can help break through strength plateaus on the mat. You will feel like a rockstar when you get on the mat. Yoga Shreds create stronger bones through mindful impact. It’s become epidemic in yoga classes not to create impact, but without it, joints and bones become brittle.

• MORE POINTS: Yoga Shreds can cause the Afterburn Effect: a rise in calories and fat burn that lasts from 12-48 hours after your workout! This is major, since most other workouts stop burning calories when you end your session. This is why only 4 minutes of intense-enough movement can burn more calories and create more muscle strength and transformation than working out for hours. It’s still working even when you stop! Yoga Shreds are shown to raise the metabolism by up to 15% for 48 hours as well – so you are literally burning calories while you sleep. Hello, more French fries! You’ll be able to eat heartily, and still be more fit than ever before! Just, you know… choose fries sometimes and also the kale!
• Modifications are always offered so students can decide on the level of intensity that suits them. The movements are fierce, de-stressing, fun, challenging, and self- expressive. They invite students to become more wild, more free, and feel how capable they are of harnessing intensity and building new strength.
• Yoga Shred®-type exercises are shown to actually repair your DNA, and cells on such a deep level that Science says we are actually slowing down the aging process and protecting ourselves from disease in foundational ways. Yoga Shred® is not just about levelling up the outer body—but the inside as well.
• Before entering into the Shred section of any class, students are taken through poses to stretch and prepare for the Shreds to come. After the Shred section, further stretch poses are included, pelvic resets and relaxation.

Yin Yoga is a quiet, contemplative practice that speaks to the need in this crazy busy modern-day life to slow down, reflect, tune in and accept. Most people’s goals in life are to do things better, get more, gain more, change themselves, change the world, transform, evolve and keep moving forwards. When we put it like that it sounds (and is) exhausting. Evolution and moving forwards is great and necessary but only when balanced with the opportunity to let go, trust and surrender to what is.

Potential Benefits of Yin Yoga

• Calms the nervous system
• Lowers the heart rate
• Balances hormones
• Balances emotions
• Prevents joint rigidity as we age
• Improves flexibility
• Helps to revitalise degenerative tissues
• Improves energy flow and removes stagnant energy and blockages
• Revitalises depleted Chi
• Nourishes organs
• Creates a sound foundation for meditation
• Improves mental clarity and focus, encourages mindfulness
• We become highly attuned to the sensitivities of the body and respond better to internal signals
• We learn to be less reactive and judgmental to the outside world, and to ourselves, our inner dialogue improves.

 Added Benefits with Myofascial Release

By preparing our fascia intelligently (which is said to be where the energetic meridians flow), and using simple release techniques we can encourage release, restoration and remoulding of the fascia which is of huge benefit to our entire being. From the shape of the body to the stress responses, the health of the cells and tissues to the communication between all the body and subtle systems. Everything!

A CSV PERSPECTIVE

From an anatomical CSV Yoga Point of view there are significant differences in our approach to Yin Yoga. Traditionally there is no warm-up to the practice, but anatomically it is clear that connective tissue is happier to be stretched when it is hydrated and warm. Therefore, we always recommend a warm-up before any sort of Yin pose. It does not mean that you must get hot and sweaty, it simply means time should be taken to lubricate the tissues that you are going to be working. This attracts hydration, allows blood flow and energy to circulate more effectively and allows us to feel more, prevents very intense sharp sensation, and helps to prevent tissue soreness after practice which can be a result of over stressing dryer connective tissue. It is traditionally thought that Yin Yoga should be done whilst cool and first thing in the morning but from our perspective a Yin practice in a warm body is much more beneficial. We liken the connective tissue of the body to being a pair of tights, dipped in honey and then frozen. If you were to take those tights straight out the freezer and start moving them around all over the place, you’d find that they would crack and get damaged very easily. If you were to take the same honey dipped tights out of the freezer and gently warm them up before moving them around there would be no cracking and so much more freedom in movement.

When we do any form of yoga, movement, dancing, deep breathing, being in nature, eating nourishing foods, being light of heart and mind – we are encouraging energy flow and vitality. It’s not just Yin Yoga or other acupuncture that has this effect – so many things improve energy flow and the release of blockages or stagnation. Simple awareness is a huge contributor. HOWEVER, some things are more powerful than others. Yin Yoga offers a pretty good recipe for boosting energy flow,

bringing together:

•  Holding for time
• Opening spaces
• Breathing Awareness
•  Letting go

We embellish this further with :

•  Gentle movement to lubricate tissues and lull the CNS
•  Release of anatomical blockages
• Awareness of the microcosm of the body
•  Understanding that the body is large web of electrical fascia

There are THREE PILLARS to a Yin Pose. Apply these three pillars to any shape and you’ve made a Yin Yoga Pose!

THE PILLARS OF YIN

1. Playing Your Edge Moving deeper and backing away from your EDGE to remain in ‘blissful discomfort’.
2. Stillness of Body, Mind & Breath Not fidgeting, breathing easily and following breath and sensations.
3. Golden Fascia Time Staying for over 90 seconds.