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Adarsh Williams

Adarsh Williams

阿 大 Ashtanga Yoga [Breath | Movement | Meditation]

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Posted on January 8, 2020January 8, 2020

Advanced 300 Hour Yoga Teacher Training

Register Here: withinspace.com

Posted on May 1, 2018

Ashtanga Yoga: Strength Mobility Skill

Posted on January 19, 2017October 28, 2017

Full Body Dynamic Mobility [AIS], Now Available for Download!

IG

adarshw

Yoga
Movement
Meditation
I love practicing along with the team! Freshly p I love practicing along with the team! Freshly posted to YouTube, hit the link in the bio to join this dynamic practice. We finish the full Ashtanga series in 60 minutes, with no poses and no vinyasa skipped. ⚡️ How’d we do it so fast? ☕️ Ashtanga Yoga Full Series | 60 Minutes | Traditional Vinyasa https://youtu.be/gDNcIhdetxs
Sweet Pain Sandwich recipe: Ingredients: 1 ball Sweet Pain Sandwich recipe: Ingredients: 1 ball 1 Something heavy Method: 1. Insert ball into tight area 2. Add weight 3. Find THE spot 4. Smash 5. Add movement (and breathe) 6. Find new THE spot 7. Smash 8. Sample the results Any better? 🥪
Tell all the truth but tell it slant — Success i Tell all the truth but tell it slant — Success in Circuit lies Too bright for our infirm Delight The Truth's superb surprise As Lightning to the Children eased With explanation kind The Truth must dazzle gradually Or every man be blind - Emily Dickinson
We crafted a yoga hammock out of gymnastics rings We crafted a yoga hammock out of gymnastics rings and an old dhoti. Inversions are the best coffee break ever🙃
Frog Hops are fun and educational. The goal in thi Frog Hops are fun and educational. The goal in this progression is to establish a basic rhythm as you transition from foot to hand foundation: 1. Frog Prep to establish your rhythm, Inhale the head up/bottom down, Exhale bottom up/head down. Notice that I’m up on the toes and finger tips…stay there. 8-10x
 2. Frog Lift (aka Crow Pose) Keep working with your breath. Inhale, feet up, Exhale down. Elbows bend to make a “shelf” for your legs to perch. 5-8x
 3. Hamstring Curls - build strength in the position, squeeze and repeat 8-10x
 4. Frog Ups (aka Tuck Hops) - Inhale, Feel the weight shift “forward and up” into the hand foundation, Exhale, “back and down” into your foot foundation. 5x Remember, if you fall your face will catch you 🐸
Nice to have a friend play yoga with me 😻 . . Nice to have a friend play yoga with me 😻 . . . . #yoga #yogalove #ashtangayoga #tittibhasana #fireflypose #firefly #bodyweightworkout #bodyweighttraining #gymnastics #straddlepress #handbalance #handstand #armbalance #cats #catlove #catdaddy
Looking for a way to stretch your loins? This ou Looking for a way to stretch your loins? This ought to do it.
Check out this trick for self-adjustment: The fi Check out this trick for self-adjustment: The first thing to catch your eye might be the ankle weights strapped to the wrists, but what about the head? I've managed to tuck my skull under the mat, creating a new point of leverage and a little variety in a familiar pose. File this one under "Research"
You’ve heard of laughing yoga? How about coughin You’ve heard of laughing yoga? How about coughing yoga? Jk, but a little cough can help you feel your primary breathing muscle, and that’ll help you breath a little deeper. You can feel the respiratory diaphragm by hooking your fingers just under the rib cage. Palpate the muscle by coughing. The strong contraction helps you identify the muscle. Once you get a sense of the diaphragm, try to feel the excursion through your breath. Continue your diaphragm journey with a well-placed ball. Use a slightly deflated ball to gently “smash” the diaphragm and rest of the abdominal contents. The gut smash is a true classic. Enjoy!
I did a video with this cat about 3-D Breathing. I did a video with this cat about 3-D Breathing. Tie a towel around your ribs and follow along! 1. Focus on exhaling to empty, tie the towel a little tighter in the exhale. Inhale against the pressure of the towel. Feel it in the side ribs and back of heart. 
 2. At a point, “explode” out of the towel, but continue feeling the breath in the sides and back.
 3. No towel? No problem! Slide your fingers into your intercostal spaces. This is a great way to feel the accessory muscles activate while breathing. The goal of 3-D breathing is overcome the tendencies toward chest/clavicle breathing. 3- D breathing represents your full, natural breathing cycle. Apply this technique to any activities that require breathing, and notice the improvement!
What do you call a man without a mustache? Jealou What do you call a man without a mustache? Jealous
Navel Gazing Navel Gazing
Stiff Ankles are a long-term project.🐢 Here’ Stiff Ankles are a long-term project.🐢 Here’s a few actions for today ⚡️ 1. Step one foot in front of the other, then flex the knees and ankles. Imagine dropping a line from your back knee and notice how far over the front ankle that knee has tracked. 
 2. Use a band (strap) to assist flexing your “toes to your nose” in the classic calf stretch. 10x
 3. Isolate the Soleus muscle (deep calf) by bending the knee halfway. Dorsiflex the ankle, assist at the end range. Notice the stretch in the deep calf. 10x
 4. Now bring the foot all the way in to isolate the achilles tendon. Repeat the dorsiflexion action. Notice the stretch behind the ankle, into the heel. 10x
 5. Of course, the banded distraction makes all the difference! Use Contract/Relax to deepen the position. 
 6. The ball smash helps you get some movement into the 30+ joints of the foot. Spend a few minutes here, imagine the you can “sink” deeper into your ankle doors flexion. 
 7. Again, step into the tandem position and notice how this feels. Look in the mirror or make a video to see how far your back knee is tracking over the front ankle. Better?
No need to stretch! Just focus on how your joints No need to stretch! Just focus on how your joints fit together and you’ll save time and effort: 1. Do a quick test for the Range O’ Motion in your hip flexion “hamstring”
 2. Normally, we pull on the leg to get more stretch. Instead, add circular movements and notice how the weight of the leg bone sinks down into the hip. 
 3. You can do a similar technique while standing. Let the gravity of the body adjust the hips into position. Move weight forward toward the front of the heel, stacking the hips, knees and ankle. 
 4. Notice how you feel after. Any better?

Apply this non-stretch technique in your poses, and leave the stretching to your yoga pants. Enjoy!
This one is so good! Apply the neutral pelvis in y This one is so good! Apply the neutral pelvis in your yoga poses: 1. Just like yesterday, butt tight, belly tight, ease into your lunge position. Think of this as a “one legged” up dog (or is it 3 legged up dog?)
 2. Transition to Up Dog and keep the pressure in the front of the hip. Start thinking of Up Dog as a double-lunge-hip-flexor stretch.
 3. Other side, same same…
 4. Loading the hip flexors and working neutral pelvis will enhance your backbends save you from low back compression.

Enjoy! @stedmanca 🙏
Excessive Pelvic Tilt can give you back pain and a Excessive Pelvic Tilt can give you back pain and a bad case of “man belly.” 🙈 Try this quick fix and notice how you feel afterwards: 1. Many of us have a pelvis that’s spilling forward. Correct by setting up your lunge position. Focus on butt squeeze/belly squeeze, then apply contract/relax to deepen the position. It’s crucial to avoid tilting the pelvis in your lunge, instead, focus on sinking down. 
 2. Do the other side…
 3. The band is the perfect compliment to your lunge practice. Remember, you doing have to go very far, just focus on feeling the loading of the front hip.
 4. How does it feel? Can you find the neutral position?
Here’s a trio for your AMAZING thumbs, you’d b Here’s a trio for your AMAZING thumbs, you’d be an animal without ‘em.🐊 1. Abduct the thumb, giving a gentle assist at end range. Feel that fat little muscle, where the “headache point” is get a nice stretch. 5-8x
 2. Stretch the thumb across your hand toward the small finger. Oppose those bad boys with assist at end range. 5-8x
 3. Finally, Abduct the thumb and assist toward the back side of your hand. Be gentle and feel the palm at the root of the thumb stretch. If you’ve received a hand massage, you’ll definitely know this spot.
 The last stretch is a little weird at first, but it will grow on you for sure. Check our my stories for the ultimate contortionist version of this stretch. She cray! #animal #opposablethumbs
If the nickname is any indicator, Teres Major is a If the nickname is any indicator, Teres Major is a true karma yogi. This “little helper” works with the lats in adduction & internal rotation. My favorite way to isolate and strengthen this movement is through the Teres Pump: 1. Start with arms in front. Turn the arms in (thumbs down), then swim the arms behind the back to the point where you feel resistance. Pump the arms from the roots of the shoulder. 20-30 x
 2. Palpate the TM by reaching across the chest with your opposite hand. When you add the pump-movement, you will feel the TM “pop up”
 3. Integrate your Teres Major awareness into your other yoga/movements. Wraps, binds, and anything behind the back should be enhanced. Swipe through for ideas !💡 *Bonus insight* Be like Teres Major today and ask, “how can I help?”
‘‘Twas reading that “Nauli is like the godde ‘‘Twas reading that “Nauli is like the goddess of creation, granting good digestion, and a happy life.” So, there’s that...
Stiff, pinchy shoulders gets to us all, and if it Stiff, pinchy shoulders gets to us all, and if it gets “nervy” things really slow down… Grab a stick and follow along! (Volume up, swipe through) 1. 8 - 10x Active mobility to warm up the rotator cuff. Remember, the stick is your friend, think of gentle assistance at end range. 
 2. 5x Contract/Relax, progress toward new end-range positions. 

 3. Notice the results.

 Remember, stability is essential, think of keeping the shoulder girdle in a neutral position. Basically, just make sure that you are not “cranking” on your arm. 
 Painless is most effective! If end-range feels good, your body is willing to return there again and again.
Load More... Follow on Instagram

adarshw

Yoga
Movement
Meditation
I love practicing along with the team! Freshly p I love practicing along with the team! Freshly posted to YouTube, hit the link in the bio to join this dynamic practice. We finish the full Ashtanga series in 60 minutes, with no poses and no vinyasa skipped. ⚡️ How’d we do it so fast? ☕️ Ashtanga Yoga Full Series | 60 Minutes | Traditional Vinyasa https://youtu.be/gDNcIhdetxs
Sweet Pain Sandwich recipe: Ingredients: 1 ball Sweet Pain Sandwich recipe: Ingredients: 1 ball 1 Something heavy Method: 1. Insert ball into tight area 2. Add weight 3. Find THE spot 4. Smash 5. Add movement (and breathe) 6. Find new THE spot 7. Smash 8. Sample the results Any better? 🥪
Tell all the truth but tell it slant — Success i Tell all the truth but tell it slant — Success in Circuit lies Too bright for our infirm Delight The Truth's superb surprise As Lightning to the Children eased With explanation kind The Truth must dazzle gradually Or every man be blind - Emily Dickinson
We crafted a yoga hammock out of gymnastics rings We crafted a yoga hammock out of gymnastics rings and an old dhoti. Inversions are the best coffee break ever🙃
Frog Hops are fun and educational. The goal in thi Frog Hops are fun and educational. The goal in this progression is to establish a basic rhythm as you transition from foot to hand foundation: 1. Frog Prep to establish your rhythm, Inhale the head up/bottom down, Exhale bottom up/head down. Notice that I’m up on the toes and finger tips…stay there. 8-10x
 2. Frog Lift (aka Crow Pose) Keep working with your breath. Inhale, feet up, Exhale down. Elbows bend to make a “shelf” for your legs to perch. 5-8x
 3. Hamstring Curls - build strength in the position, squeeze and repeat 8-10x
 4. Frog Ups (aka Tuck Hops) - Inhale, Feel the weight shift “forward and up” into the hand foundation, Exhale, “back and down” into your foot foundation. 5x Remember, if you fall your face will catch you 🐸
Nice to have a friend play yoga with me 😻 . . Nice to have a friend play yoga with me 😻 . . . . #yoga #yogalove #ashtangayoga #tittibhasana #fireflypose #firefly #bodyweightworkout #bodyweighttraining #gymnastics #straddlepress #handbalance #handstand #armbalance #cats #catlove #catdaddy
Looking for a way to stretch your loins? This ou Looking for a way to stretch your loins? This ought to do it.
Check out this trick for self-adjustment: The fi Check out this trick for self-adjustment: The first thing to catch your eye might be the ankle weights strapped to the wrists, but what about the head? I've managed to tuck my skull under the mat, creating a new point of leverage and a little variety in a familiar pose. File this one under "Research"
You’ve heard of laughing yoga? How about coughin You’ve heard of laughing yoga? How about coughing yoga? Jk, but a little cough can help you feel your primary breathing muscle, and that’ll help you breath a little deeper. You can feel the respiratory diaphragm by hooking your fingers just under the rib cage. Palpate the muscle by coughing. The strong contraction helps you identify the muscle. Once you get a sense of the diaphragm, try to feel the excursion through your breath. Continue your diaphragm journey with a well-placed ball. Use a slightly deflated ball to gently “smash” the diaphragm and rest of the abdominal contents. The gut smash is a true classic. Enjoy!
I did a video with this cat about 3-D Breathing. I did a video with this cat about 3-D Breathing. Tie a towel around your ribs and follow along! 1. Focus on exhaling to empty, tie the towel a little tighter in the exhale. Inhale against the pressure of the towel. Feel it in the side ribs and back of heart. 
 2. At a point, “explode” out of the towel, but continue feeling the breath in the sides and back.
 3. No towel? No problem! Slide your fingers into your intercostal spaces. This is a great way to feel the accessory muscles activate while breathing. The goal of 3-D breathing is overcome the tendencies toward chest/clavicle breathing. 3- D breathing represents your full, natural breathing cycle. Apply this technique to any activities that require breathing, and notice the improvement!
What do you call a man without a mustache? Jealou What do you call a man without a mustache? Jealous
Navel Gazing Navel Gazing
Stiff Ankles are a long-term project.🐢 Here’ Stiff Ankles are a long-term project.🐢 Here’s a few actions for today ⚡️ 1. Step one foot in front of the other, then flex the knees and ankles. Imagine dropping a line from your back knee and notice how far over the front ankle that knee has tracked. 
 2. Use a band (strap) to assist flexing your “toes to your nose” in the classic calf stretch. 10x
 3. Isolate the Soleus muscle (deep calf) by bending the knee halfway. Dorsiflex the ankle, assist at the end range. Notice the stretch in the deep calf. 10x
 4. Now bring the foot all the way in to isolate the achilles tendon. Repeat the dorsiflexion action. Notice the stretch behind the ankle, into the heel. 10x
 5. Of course, the banded distraction makes all the difference! Use Contract/Relax to deepen the position. 
 6. The ball smash helps you get some movement into the 30+ joints of the foot. Spend a few minutes here, imagine the you can “sink” deeper into your ankle doors flexion. 
 7. Again, step into the tandem position and notice how this feels. Look in the mirror or make a video to see how far your back knee is tracking over the front ankle. Better?
No need to stretch! Just focus on how your joints No need to stretch! Just focus on how your joints fit together and you’ll save time and effort: 1. Do a quick test for the Range O’ Motion in your hip flexion “hamstring”
 2. Normally, we pull on the leg to get more stretch. Instead, add circular movements and notice how the weight of the leg bone sinks down into the hip. 
 3. You can do a similar technique while standing. Let the gravity of the body adjust the hips into position. Move weight forward toward the front of the heel, stacking the hips, knees and ankle. 
 4. Notice how you feel after. Any better?

Apply this non-stretch technique in your poses, and leave the stretching to your yoga pants. Enjoy!
This one is so good! Apply the neutral pelvis in y This one is so good! Apply the neutral pelvis in your yoga poses: 1. Just like yesterday, butt tight, belly tight, ease into your lunge position. Think of this as a “one legged” up dog (or is it 3 legged up dog?)
 2. Transition to Up Dog and keep the pressure in the front of the hip. Start thinking of Up Dog as a double-lunge-hip-flexor stretch.
 3. Other side, same same…
 4. Loading the hip flexors and working neutral pelvis will enhance your backbends save you from low back compression.

Enjoy! @stedmanca 🙏
Excessive Pelvic Tilt can give you back pain and a Excessive Pelvic Tilt can give you back pain and a bad case of “man belly.” 🙈 Try this quick fix and notice how you feel afterwards: 1. Many of us have a pelvis that’s spilling forward. Correct by setting up your lunge position. Focus on butt squeeze/belly squeeze, then apply contract/relax to deepen the position. It’s crucial to avoid tilting the pelvis in your lunge, instead, focus on sinking down. 
 2. Do the other side…
 3. The band is the perfect compliment to your lunge practice. Remember, you doing have to go very far, just focus on feeling the loading of the front hip.
 4. How does it feel? Can you find the neutral position?
Here’s a trio for your AMAZING thumbs, you’d b Here’s a trio for your AMAZING thumbs, you’d be an animal without ‘em.🐊 1. Abduct the thumb, giving a gentle assist at end range. Feel that fat little muscle, where the “headache point” is get a nice stretch. 5-8x
 2. Stretch the thumb across your hand toward the small finger. Oppose those bad boys with assist at end range. 5-8x
 3. Finally, Abduct the thumb and assist toward the back side of your hand. Be gentle and feel the palm at the root of the thumb stretch. If you’ve received a hand massage, you’ll definitely know this spot.
 The last stretch is a little weird at first, but it will grow on you for sure. Check our my stories for the ultimate contortionist version of this stretch. She cray! #animal #opposablethumbs
If the nickname is any indicator, Teres Major is a If the nickname is any indicator, Teres Major is a true karma yogi. This “little helper” works with the lats in adduction & internal rotation. My favorite way to isolate and strengthen this movement is through the Teres Pump: 1. Start with arms in front. Turn the arms in (thumbs down), then swim the arms behind the back to the point where you feel resistance. Pump the arms from the roots of the shoulder. 20-30 x
 2. Palpate the TM by reaching across the chest with your opposite hand. When you add the pump-movement, you will feel the TM “pop up”
 3. Integrate your Teres Major awareness into your other yoga/movements. Wraps, binds, and anything behind the back should be enhanced. Swipe through for ideas !💡 *Bonus insight* Be like Teres Major today and ask, “how can I help?”
‘‘Twas reading that “Nauli is like the godde ‘‘Twas reading that “Nauli is like the goddess of creation, granting good digestion, and a happy life.” So, there’s that...
Stiff, pinchy shoulders gets to us all, and if it Stiff, pinchy shoulders gets to us all, and if it gets “nervy” things really slow down… Grab a stick and follow along! (Volume up, swipe through) 1. 8 - 10x Active mobility to warm up the rotator cuff. Remember, the stick is your friend, think of gentle assistance at end range. 
 2. 5x Contract/Relax, progress toward new end-range positions. 

 3. Notice the results.

 Remember, stability is essential, think of keeping the shoulder girdle in a neutral position. Basically, just make sure that you are not “cranking” on your arm. 
 Painless is most effective! If end-range feels good, your body is willing to return there again and again.
Load More... Follow on Instagram

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