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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!

adarshw

Yoga
Movement
Meditation
This is fun moment captured of me learning Chinese This is fun moment captured of me learning Chinese while teaching an exercise for strengthening the Transverse Abdominus. 貓嘔吐 I’m very lucky to have such a great teammate @yifenchangofficial in the Yoga Teacher Training that helps all of the jokes to land…and more importantly, that the students are able to really learn from our silly exchanges. Humor is proven to aid in the learning experience by activating the dopamine reward system, and improves long term retention. You know, I take yoga very seriously and try to represent the tradition the best way that I can, but I realize that I can’t take myself too seriously… If you are in Taipei and are curious about my work and unorthodox/traditional teaching style, please think of joining our upcoming mini-workshop on November 21. @spaceyoga for details. #yoga #yogateacher #yogapractice #yogainspiration #yogaeverydamnday #yogalife #abs #absworkout #transverseabdominis #teamvinyasa #teamvinyasa2020 #laugh #laughing #learning #learningthroughplay #cat
Hey, ya know what gets a lot of ❤️ on IG? #ha Hey, ya know what gets a lot of ❤️ on IG? #handstand #handstands #handstandpractice #handstandeveryday #inversion #inversionjunkie #photography #photooftheday #photoshoot #video #urbanphotography #urbanjungle #taipei #taiwan #yoga #yogapractice #ashtangayoga 📷 @ichieh522
P P P P Psoas! Because that tender loin is not go P P P P Psoas! Because that tender loin is not gonna mobilize itself, now is it? #stretch #flexible #mobility #strength #fitness #fit #wellness #yoga #bands #psoas #filetmignon
Haters? Don’t worry about those timid souls…a Haters? Don’t worry about those timid souls…a recent conversation with some colleagues that have faced criticism while “putting themselves out there” on social media reminded me of the great speech by Theodore Rosevelt: The Man in the Arena "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." I hope this motivates you to keep daring greatly…be brave my friends! Thanks to @vetmoda for helping us feed the social media machine! Jai yo!
Strength & Mobility go together like peanut butter Strength & Mobility go together like peanut butter & jelly. Rather than sitting on the machine, staring at your phone, work in some Active Mobility during resting sets. This is a great way to stay focused, and you’ll make new gym friends because everyone will be curious about what the heck you’re doing with that band. Here’s one of my little go-to drills on Chest day: 1. For the Banded Mobility part, slide the band just in front of the AC joint, then step into a Warrior position to maintain your body line and load tension in the band. 2. Alternate between the Swimmer’s Stretch (arm across body) and the doorway stretch. Active Stretch means that you are not holding the stretch beyond a couple of seconds. 3. A super nice feature of the heavy band is that you will create space at the front of the shoulder, an area that is likely to feel pinchy. 4. Bust out 8-10 reps. 5. Add on your favorite chest workout (pushup, bench press, etc.) In this video, I’m doing a floor press with some super tiny dumbbells, I hope that you will assume that each one weighs upwards of 40 kilos….(but they probably don’t) 6. Concentrate on getting a full stretch and flex, your muscles don’t care how much weight you lift. Have fun with this! Now you get to be the weirdo stretching in the weight room…I’m glad that I won’t be alone! Btw, hit up SPACE for ongoing classes in Strength & Mobility, maybe I’ll catch ya there! @spacecycle_taipei @spaceyoga @space_china
Ashtanga Toe? It doesn’t have to be that way. O Ashtanga Toe? It doesn’t have to be that way. Outside of the usual reasons that yogis rub the skin off their big toe (delicate skin, humid conditions, poor jump back technique), I notice that people really struggle with smoothly transitioning the feet through the dog poses. Before we get to today’s drill, it’s worth mentioning this idea of “economy of movement” which means during practice, we create as few “extra” movements as possible. That means releasing all of the fidgets, ticks, and other habits that look really funny in a time-lapse video. The transition during vinyasa is full of these extra movements. Even experience practitioners will do little hops over their feet, creating extra wear and tear on their skin, all the while adding unnecessary movement to their practice. Ok, here’s the drill:
 1. Get tight at the top in high plank. 
 2. Pull through your arms while strongly pointing your feet. The strong toe point looks better than a cramped up foot and moves the body onto the top of the foot. There will be no pressure on your precious toe. 
 3. Push through your arms while flexing your feet. This will return you to the original high plank position. Details here include “stacking” the heels over the ball of the foot. And always maintain a strong midline in planks.
 4. Once you’ve practiced this back-and-forth several times, try applying to your dog poses. No need to lower into chatarunga, just enter up dog by pulling forward (pointing your toes strongly) in the same way they do it in 3rd Series. Remember to flex your feet as you push back to downward dog.
A well executed plank pose is well within your rea A well executed plank pose is well within your reach. Swipe through to view different options in scaling your plank push up. 1. First, you’ve got to get clear on the movement. In a classic plank, the body line must be straight and tight (impossible with your knees on the floor), and you are simply moving your center of gravity forward. Observe in the first video, hands on the barre. Move from the heels to the ball of the toe while bending the elbow 90 degrees. 2. Begin to challenge your technique by making the position more difficult. Either use a bench or a couple of yoga bricks in the high setting as shown. 3. Continue to challenge your position by lowering the bricks to a low setting. Notice that your technique hasn’t changed, only you are adding more weight by lowering your bricks. 4. Finally, flat on the floor, try your plank again. Remember, move from the heel to the ball of the foot while bending the elbows 90 degrees. * Again the key to a successful plank is to keep your glutes and midsection engaged while moving the center of gravity forward. While there are other details and refinement, try this and succeed!
“1 million Views” - spoken with Dr. Evil voice “1 million Views” - spoken with Dr. Evil voice It’s a small milestone compared to so many of the social media giants out there, but what was originally just a way to catalogue some of the corrective exercises I was teaching in my weekly classes, has become relatively popular on YouTube. The biggest reward comes from receiving DM’s, comments, and shares from people telling me how the sequences have helped eliminate pain or improved their movement practice. And, I’m still a daily user. I love yoga, but “just doing it” is an incomplete model. When you can apply corrective movement within your training, that’s the real win. Just today, I applied Active Stretch during my strength training practice at the gym. And, I was able to share a video with my friend that is recovering from a broken foot. It’s so much easier than trying to explain how to mobilize the toe via text message. If you are inclined, please subscribe to my YouTube channel (link in bio) and if you are in Asia, please drop in for classes at SPACE, either with me or the amazing teachers now offering Active Stretch, Banded Mobility, and Yoga (of course). @spaceyoga @spacecycle_taipei @space_china
After 9 months teaching remotely, being back in cl After 9 months teaching remotely, being back in class with my fellow humans feels so good. Thank you yogis for coming out to play, for @spacecycle_taipei @spaceyoga for facilitating our practice, and to the always ready @vetmoda for shooting/editing me all week (and occasionally correcting my posture). So happy to say, “see you on the mat!”
Freak out your yoga teacher with this backward han Freak out your yoga teacher with this backward hands sun salute. She’s gonna be like, where’s your fingers?” 😯 And while you’re getting freaky, enjoy the benefits of the deep wrist flexor stretch/strengthener, plus all the other good stuff that comes by adding variety to your movement practice. Have fun y’all, it’s the weekend! #freakyfriday
amming the low back compresses the intervertebral amming the low back compresses the intervertebral disks and kidneys, which can lead to back pain and depletion of life force. Whoa! From the perspective of both modern and traditional medicine, the kidneys are important for our overall health and vitality. According to Traditional Chinese Medicine, the kidney is the storehouse of Jing energy. In yoga, we have many postures that stretch, massage, an nourish the kidney. In the video, you can see a self- adjustment that protects the kidneys while entering the camel: 1. Set up the camel as per usual, engage glutes and abs to set a neutral position. 2. Slide the hands up to your floating ribs. Use your thumbs as a guide to go up and over the kidney. I always imagine a high-jumper going up and over the bar. 3. Do your regular camel stuff, breathe and enjoy. This, and every other pose, should feel good. Give this self adjustment a try and let me know how it works!
The banded shoulderstand is particularly powerful The banded shoulderstand is particularly powerful because we use the opposite muscle groups to reach the final pose. Normally, you engage the front side muscles (abs, hip flexors) to pike into position. Here, we reverse the scenario, pressing the heels against the band while contracting the posterior chain (glutes, hamstrings). Your body craves variety, and the banded shoulderstand is just that. 📷 @vetmoda
Backbends will get you high!🤤 But you must avo Backbends will get you high!🤤 But you must avoid compressing your low back. Avoid these rookie mistakes: ☠️ Pulling your feet in as much as possible in the setup. Be reasonable, feet under knees is good. ☠️ Walking your hands in as much as possible leads nowhere. “Walk, walk, walk” is bad advice. ☠️ Turning your feet out. Straight feet, press your toes down. ☠️ Bad breath: if you cannot INHALE & EXHALE, your gonna have trouble. ☠️ Jamming in the sacrum or T12/L1. Instead, create an even arch throughout the entire spine. Create a beautiful, easy bridge so that you can breathe fully and enjoy a lifetime of getting high (from yoga).🌈 For a contact high, tag your yoga buddies in the comments below 👇
“When you can, add a band.” - Thus spoke the “When you can, add a band.” - Thus spoke the supple leopard @thereadystate @spacecycle_taipei
Things that you didn’t learn in yoga class, epis Things that you didn’t learn in yoga class, episode 3: Assisted Pratyahara Two simple additions to your savasana game that will make all the difference: 1. Cover up: Even if you are in a warm country, it’s important to keep the warmth in the body, espresso around the vital organs. A simple lungi or towel will do the trick. 2. Wrap your eyes and head, kinda tight. This is the pratyahara part. You will feel instantly transported into sensory minimalism. I use a small towel in this video, but will use my T-shirt in a pinch. Find that sweet spot around the eyes and temples and chill for the next 20 minutes. Pro-tip: you can bust out a savasana anytime, not just after yoga. Skip the afternoon coffee and give your body what it’s asking for: Rest . . . . #yoga #yogateacher #yogatips #tutorial #savasana #rest #wellness #selfcare #pratyahara #meditation #yoganidra #coffeebreak
Weighted Mobility is the perfect way to guarantee Weighted Mobility is the perfect way to guarantee correct alignment, increase strength and to get flexible. ▪️Alignment, because you will have to maintain position, otherwise it will quickly feel like an injurious situation and your body will autocorrect faster than an iPhone text message. ▪️Strength, because, you know, you’re lifting weights. ▪️Flexibility, because stretching weak, unconditioned tissues will only make them weaker and less responsive. That’s why coaches avoid stretching before workouts. 💡 If you are trying this out, take it slow and begin with light weights. Then, integrate this into your yoga by remembering the feeling of that weight. Remember the strength coaches’ advice: “lift light as though you are lifting heavy.” . . . . #yoga #yogi #yogateacher #yogatips #align #alignment #mobility #strength #flexible #flexiblestrength #smartstretch #fit #fitness #legday #legdayeveryday #squat #deepsquat #lats #abs #obliques #glutes #hamstrings
Things that you didn’t learn in yoga class episo Things that you didn’t learn in yoga class episode 2; Recycle your sweat. Did you know that you shouldn’t wipe away the sweat in your yoga? It’s true, it’s right there in the Hatha Yoga Pradipika: “The perspiration exuding from exertion of practice should be rubbed into the body (and not wiped), as by so doing the body becomes strong.” - HYP 2:13 In Ashtanga, we like to say that a thin layer of sweat is like a wetsuit that insulates and keeps you warm during the practice. If you wipe away the sweat, you’ll only sweat more. Furthermore, just before savasana, get into the routine of massaging the sweat back into the body. Spend a little extra time around the major joints and any sore muscles. You’ve heard of recycling, right? Think of massaging the prana back into the body. My little routine as illustrated in the video: 1. Warm up your hands with a little friction. 2. Lightly massage around the face, temples, jawline and brow. 3. Vigorously massage into the scalp. 4. Continue to the neck and throat. 5. Massage each of the arms, spending some extra time around the shoulders (and armpits), elbows, and wrists. 6. Massage your belly in a clockwise fashion, (The direction of the intestine) 7. Lean forward and give your kidneys and low back a good rub. 8. Work on the the hips, legs and feet. Those knees sure need it! Lie down, cover with a blanket and enjoy. Notice, do you feel refreshed and less sore after your practice? I bet you do!
Tricks that you didn’t learn in yoga class; Epis Tricks that you didn’t learn in yoga class; Episode 1: How to “cheat” in Uth Pluthi For additional hang time in this “up rooted” pose, try lifting your butt higher than your elbow creases, then squeeze the arms against your legs. Worried about cheating? Just remember the pro wrestling axiom attributed to greats like Nature Boy Ric Flair: “Win if you can, lose if you must, but always cheat.” #wooooooooooo 🤫
A spiritual name is like a mantra that other peopl A spiritual name is like a mantra that other people say to you, enabling you to become that quality. When I was a young man living in the ashram in south India, it was common that the residents would receive a spiritual name. By far the most common name in the ashram was/is “Santosha.” A beautiful name, actually, and an important aspect of yoga philosophy that you might recognize as one of the Niyamas, or personal restraints. Santosha means “contentment.” What struck me is how frequently I would hear the name. It’s as though the guru was helping the disciples cultivate an attitude of happiness with the way things are, and to overcome the discontent that probably brought us to the ashram in the first place.🙃 Of course, we are entrained to be upwardly mobile, to strive, to seek and to grow, and I’m no exception. Some of this is modern culture and some is just the human condition. We humans are funny animals. Disconnected from our instinct, we overcompensate by attempting to dominate the world around us. To cultivate a sense of contentment, it is important to take inventory of the positive aspects of your life. This is where gratitude meditation is essential. This means that we focus on what we have rather than what we lack. Try this: sit for a moment and make a mental list of the good things in your life. Start with the easy stuff: special people and pets, accomplishments and possessions, health and well-being, then expand into more subtle categories of nature, beauty, sunrise, and let your imagination flow. By focusing on what you are grateful for, you begin to override the biological program of focusing on perceived “threat” from the environment. Look, we all know the world has a lot of shit to be discontent with, that’s obvious, but what would happen if you were to take a moment to shift your focus? Run the experiment and see what happens 😌
Deep squats require full ROM of the ankles, knees, Deep squats require full ROM of the ankles, knees, and hips. If any of those are missing, you’ll fall backwards. And forget about adding the “squat and reach” to your move set.😕 Typical solutions include elevating the heels, turning the feet out or holding onto something. Let’s try something new. The heavy band gives you something to push into while squatting. In fact, your tendency to fall backwards might even help you! Let’s turn that weakness into a strength! ▪️Place band under the shoulder blades, then step back to load tension into the band. More is better. ▪️Keep tight, engage your glutes and hamstrings to actively squat down. ▪️To loosen up, perform a set of 10 squats before you commit to staying. ▪️When comfortable in the deep squat, place left hand on top of left foot. Reach your right arm straight up, then add a little rotation to look up to your hand. Enjoy! Then do the other side. ▪️Even if your squat game is strong, the heavy band will add an interesting new stimulus for your position. ▪️Pro-tip, banded squats with your morning coffee will take your wake up ritual to the next level.
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