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Adarsh Williams

阿大 Ashtanga Yoga [Breath | Movement | Meditation]

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adarshw

Yoga
Movement
Meditation

Tight hips? This apple mobilization may be the per

Tight hips? This apple mobilization may be the perfect thing!🍎

1. Stack your legs in the Double Pigeon and notice the distance between top and bottom knee.

2. Insert the apple around the dimple of your butt, this will help you locate the hip rotators. Spend a few minutes here, smash and move around.

3. Notice how it feels after, any better?

Thanks to @hypopressiveusa for the apple inspiration!🤗

*Live Class, This Sunday!👇

(Link in bio)

《課程時間》
6/20(日)、6/27(日)
17:30-19:00

《課程地點》
線上直播
YOGA VIBES - ONLINE 課的 Zoom 連結
1- Zoom 的連結會在開課6小時前用email 寄送給報名同學。如果沒有使用過 Zoom，需要自行下載軟體/APP。建議使用者名稱跟報名時的名字相同，方便老師點名。
2- 上課前 10-15 分鐘，可先測試一下聲音與畫面。請先等待會議主持人召開會議。

《如何報名》
請先 Facebook 私訊或 E-Mail 告知您的姓名、聯絡電話、Email。報名後完成課程費用匯款，以保留報名名額。E-Mail：hiyogavibes@gmail.com

｜全程英文授課，同步由 William 老師翻譯｜

Crows are for kindness. I read a story about a cr

Crows are for kindness.

I read a story about a crow that broke her beak 8 years ago, and that her mate has been feeding her ever since.

This got me reading more about crows, and I came across numerous similar stories of crows showing care for their friends, and other animals (and people).

I’m not sure if we normally think of the crow as being a friendly animal, but it’s worth considering.

📸 @carololiva_photography
📸 @ichieh522

Don’t forget these 2 stretches for your wrists!

Rethink your plank 🧠 What if the plank pose w

Rethink your plank 🧠

What if the plank pose were a chest stretch?

What if plank felt good?

“Oh, that chatarunga feels so good on my shoulders” -No One Ever

By focusing more on the eccentric (stretch) of your chest muscles, pressing into plank feels better. Give a listen 👂

Check out this instant transformation using a can

Check out this instant transformation using a can of beans as a mobility tool. You can TRY THIS NOW! 🥫

1. First, reach your arms overhead and behind the back to test your starting ROM. Notice where you are at. 
2. Gently place the can between the shoulder blades. Support the head and find your spot. Gentle extension with breath and movement for 2 - 5 minutes. Feel free to adjust your position. Find your spot! 
3. Notice how your feel after. Retest your ROM. How’s it feel?  
Having a thoracic extension practice is essential for the modern human, especially you yoga-humans!

Want more shoulder tips? Hit up my online workshop this Sunday!
(Link in bio)

@hiyogavibes
《課程時間》
6/20(日)、6/27(日)
17:30-19:00

《課程地點》
線上直播
YOGA VIBES - ONLINE 課的 Zoom 連結
1- Zoom 的連結會在開課6小時前用email 寄送給報名同學。如果沒有使用過 Zoom，需要自行下載軟體/APP。建議使用者名稱跟報名時的名字相同，方便老師點名。
2- 上課前 10-15 分鐘，可先測試一下聲音與畫面。請先等待會議主持人召開會議。

《如何報名》
請先 Facebook 私訊或 E-Mail 告知您的姓名、聯絡電話、Email。報名後完成課程費用匯款，以保留報名名額。E-Mail：hiyogavibes@gmail.com

｜全程英文授課，同步由 William 老師翻譯｜

Corrective exercises are pretty boring, yet quite

Corrective exercises are pretty boring, yet quite helpful. Yoga is super fun, but not always functional. What to do? 🤷‍♀️

Here, we bake our corrective exercises right into the yoga, check it out!

🟩Activate your glutes to initiate a wave of contraction up the spine.

🟩 Towards the end range, your arms assist in lifting a bit more. This is like a baby cobra pose (so cute)🐍

🟩 After sufficient priming, you can begin “pulling” with the arms to initiate the upward dog.

🟩 Firm the legs so the knees lift from the floor.

🟩 Stick the feet to the mat, imagine creating traction in the spine.

Give this a try and let me know how it works!

Popping the ribs is especially common when adding

Popping the ribs is especially common when adding complexity to your practice, as in handstand.

📣Sound on as this guy explains!

***More Spine talk this Sunday***

(Link In bio)  
｜全程英文授課，同步由 William 老師翻譯｜

《課程時間》
2021/6/13(日)、6/20(日)、6/27(日)
17:30-19:00

《課程地點》
線上直播
YOGA VIBES - ONLINE 課的 Zoom 連結
1- Zoom 的連結會在開課6小時前用email 寄送給報名同學。如果沒有使用過 Zoom，需要自行下載軟體/APP。建議使用者名稱跟報名時的名字相同，方便老師點名。
2- 上課前 10-15 分鐘，可先測試一下聲音與畫面。請先等待會議主持人召開會議。

《如何報名》
請先 Facebook 私訊或 E-Mail 告知您的姓名、聯絡電話、Email。報名後完成課程費用匯款，以保留報名名額。E-Mail：hiyogavibes@gmail.com @hiyogavibes

Improve your shoulder mobility by keeping the fron

Improve your shoulder mobility by keeping the front ribs down.

When raising the arms over head, most of us inadvertently lift the front ribs and arch the back. This position limits the full range of shoulder and creates a kink in the spine.

1. Use one hand to “pull the front ribs down” while moving the opposite hand overhead. Notice the increase stretch that you feel. 10x each side. 
2. Now that you’ve primed the movement, try raising the arms as in the first movement of the sun salutation. Notice when the back arches. Perhaps you have to open the hands a bit to maintain position?

*Add a small weight to challenge the position.
**Maintain the body line when practicing dog pose or handstand.
***Practice with me LIVE THIS SUNDAY (Link In bio)  
｜全程英文授課，同步由 William 老師翻譯｜

《課程時間》
2021/6/13(日)、6/20(日)、6/27(日)
17:30-19:00

《課程地點》
線上直播
YOGA VIBES - ONLINE 課的 Zoom 連結
1- Zoom 的連結會在開課6小時前用email 寄送給報名同學。如果沒有使用過 Zoom，需要自行下載軟體/APP。建議使用者名稱跟報名時的名字相同，方便老師點名。
2- 上課前 10-15 分鐘，可先測試一下聲音與畫面。請先等待會議主持人召開會議。

《如何報名》
請先 Facebook 私訊或 E-Mail 告知您的姓名、聯絡電話、Email。報名後完成課程費用匯款，以保留報名名額。E-Mail：hiyogavibes@gmail.com

Sometimes in life, you have to “go with the flow

Sometimes in life, you have to “go with the flow” and sometimes you have to “go against the grain.”

These cliches are also true in your yoga & mobility practice. Here’s how to utilize AIS* and PNF* during a spine twist:

1. The first clip demonstrates the go with the flow principle. Here the focus is activating the muscles that rotate the trunk, the twisting muscles. Active Isolated Twist, 10x 
2. In the next clip, we add resistance at the end range. The cue here is “resist the twist,” focus on building strength and gradually increasing the end range. Contract/Relax 3x

Want to learn more? Awesome! Please join for my LIVESTREAM CLASS this Sunday @hiyogavibes , Link to the registration in my bio✅

｜全程英文授課，同步由 William 老師翻譯｜

《課程時間》
2021/6/13(日)、6/20(日)、6/27(日)
17:30-19:00

《課程地點》
線上直播
YOGA VIBES - ONLINE 課的 Zoom 連結
1- Zoom 的連結會在開課6小時前用email 寄送給報名同學。如果沒有使用過 Zoom，需要自行下載軟體/APP。建議使用者名稱跟報名時的名字相同，方便老師點名。
2- 上課前 10-15 分鐘，可先測試一下聲音與畫面。請先等待會議主持人召開會議。

《課程費用》
單堂$500
雙堂$1000
三堂$1500

《如何報名》
請先 Facebook 私訊或 E-Mail 告知您的姓名、聯絡電話、Email。報名後完成課程費用匯款，以保留報名名額。E-Mail：hiyogavibes@gmail.com

Meanwhile, in the laboratory... It’s nice to ha

Meanwhile, in the laboratory...

It’s nice to have a place to put your feet in scorpion, especially if your head is not within range.

#furnitureyoga

Everyone should have a Voodoo band in their toolki

Everyone should have a Voodoo band in their toolkit.

Here’s a voodoo floss technique for the knee:

1. Wrap the band around the knee, creating 3/4 overlap each time. Pull the band a little tighter each wrap, but allow yourself room to move. Don’t go crazy, especially if you are new to voodoo.
2. Add movement. Here, I’m adding a heavy band to add extra stimulus during my box squats. Do between 10-20 of these, focusing on improving your technique with each rep.
3. After a few minutes, release the voodoo band. Move around and notice how it feels. Better?

* Pro-Tip: Not all bands were created equal. I’ve noticed that some bands have a plastic feel, and slide around. Those suck. I recommend the original voodoo band that you can find through the thereadystate.com @thereadystate website or rougefitness.com @roguefitness

This is how to do Acroyoga when you are home alone

This is how to do Acroyoga when you are home alone....

Seriously, @ikea should sponsor me for the amount of yoga I do on their furniture.

Happy weekend!

Psoas Pstrength & Pstretch A collection of Pike P

Psoas Pstrength & Pstretch

A collection of Pike Pulses and Pigeons to address your tenderloin:

1. Pike Pulses are a classic. Legs Straight, Hinge Forward, Use Psoas for 5 -10 lifts. (Single and Double variations shown)
2. Continue Pike Pulses, hands free. Focus on keeping the “front ribs down” avoiding the overextend. 5-10x
3. Finally, Pike Pulse to Hip Extension. This is like a pigeon pose, with focus on the Extend Leg Side. 5x

Enjoy building a relationship with the all important Psoas

A change in perspective can make everything right

A change in perspective can make everything right with the world.

I hope that you are well on this Wednesday. 🙃

No pain = much gain! (Especially in kapotasana)

No pain = much gain! (Especially in kapotasana)

One of the keys to happy backbends is to FEEL the loading along the front of the body, rather than that painful compression of the back.😩

Here, we’ve added the support of a stool and the couch.

Notice that I practice loading one leg at a time before the “full” position.

The goal is to feel the stretch along the psoas without any pain of the low back. Steady, comfortable posture 👍

Yoga is a process. Here’s my process for Parigh

Yoga is a process.

Here’s my process for Parighāsana (the Gate Latch Pose) in reverse order, enjoy!

Some backbend practice using my trusty couch: 🛋

Some backbend practice using my trusty couch: 🛋

Swipe through to see how I set everything up, notice how the yoga mat actually goes on top of the couch 👀

You should feel the opening through the chest, shoulders, and upper back. No pressure in the low back please 🌈

Activating the Rotator Cuff is essential for stabi

Activating the Rotator Cuff is essential for stability of the shoulders.

1. The Basic, keep elbows close to the body and focus on rotating the upper arm bone. 50x
2. Strengthen, your physio told you about this one…well, she was right! Use a water bottle to build strength. 10x
3. Train your self to create rotation any time that you set up your plank.
4. Transition from forearm to hand position. Maintain hand position under shoulder, and feel the action of wrapping the rotator cuff. 
These little correlate exercises build greater awareness and give you a better sense of what to do with your shoulders.

3 Ways to Hamstring: 1. Turn out feet, feel the l

3 Ways to Hamstring:

1. Turn out feet, feel the load along the outer hamstring.
2. Turn in the feet (pigeon toe), feel the load through the inner hamstring
3. Feet Straight, notice the load through the center line of the hamstring.

Which is the tight one for you?

This Banded Squat Series will get you closer 2 you

This Banded Squat Series will get you closer 2 your goal:

1. Air Squat
2. Knees Out
3. Hold/Relax
4. Twist Left
5. Twist Right
6. Cat/Cow in Bound Angle
7. Pottyville #tbt @esalen

Lots of Band Drills on my YouTube, link in bio ⚡️

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+31 06 44 72 9763

adarshwilliams@gmail.com

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