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Adarsh Williams

阿大 Ashtanga Yoga [Breath | Movement | Meditation]

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adarshw

Yoga
Movement
Meditation

Read any good books lately? I have! Hot off the p

Read any good books lately? I have!

Hot off the presses, I’m digging into Illustrated Yoga Anatomy, the new book by Stu Girling with illustrations by Bug Fawcett.

I’ve been a Stu fan for many years now, but this book is next level!

Many of us in the yoga world struggle with conventional anatomy because of how the body is compartmentalized. The body is treated as a machine with an infinite amount of parts and pieces that we have to memorize (in Latin no less). To the holistic yoga brain, it doesn’t always make sense.

Clearly this book was written by yoga practitioners. Bug and Stu present an integrated model that humanizes anatomy and clearly connects the dots to yoga. No easy task!

This book gets BIG 👍👍 from me. Highly recommended.

Pick up a copy by visiting the link in Stu’s bio: @stu_girling @bugfawcett

https://illustratedyogaanatomy.com/?utm_medium=social&utm_source=linktree&utm_campaign=order+physical+book

In a world of hip openers, hamstring stretches, sh

In a world of hip openers, hamstring stretches, shoulder mobility, and the like, we sometimes forget that traditional yoga is much more focused on the internal organs than the musculoskeletal system.

Many of the Primary asana consist of twisting, massaging, and stretching the eliminative organs as a means to detoxify the body in preparation for the meditative yoga.

In this clip, I’m demonstrating a yoga mudra variation where the heal of the hands press deep into the belly.

Remember, healthy abs are strong and supple. Enjoy!

Have you ever felt sore after yoga practice? Like

Have you ever felt sore after yoga practice?

Like any vigorous exercise, intense yoga practice can cause an accumulation of lactic acid leading to DOMS (Delayed Onset Muscle Soreness).

Here is one solution that you should definitely add to your repertoire:

During, and especially at the end of your practice, massage the sweat back into the body. If you notice tight muscles, this is a great chance to get a head start on preventing stiffness.

Looking for more unusual yoga advice? Check out my new FREE Ebook (Link in Bio)

Activate the abductors for a stable center.

That’s why all the functional kids are doing Monster Walks.

In your yoga, push the knee out, feel the contraction of the outer hip, gluteus medius. Remember, big toe down.

This great tip will help you in numerous poses…how many can you find?

Join me this Sunday for more stability tips, especially in backbends 🧐

📍Backbend workshop this Sunday! Live on Zoom! 17:30 Taipei
11:30 Amsterdam
05:30 New York 
Link In Bio! 
https://fb.me/e/JoeG0ysS

@hiyogavibes

In this video:
Forward Fold
Warrior
Triangle
Revolved Triangle
Side Angle

Pull, not push When you PULL through backbends su

Pull, not push

When you PULL through backbends such as upward dog, you’ll will notice a decompression of the spine. With the feet “holding the mat,” a wonderful traction effect is felt as you lengthen the spine.

The inverse occurs when you PUSH through the arms. Here you feel a distinctive JAMMING of the low back. That’s spinal compression, no bueno.

Remember, pull not push.

More spine tips? Cool, check out the LIVE workshop this SUNDAY 👀

📍Backbend workshop this Sunday! Live on Zoom! 17:30 Taipei
11:30 Amsterdam
05:30 New York 
Link In Bio! 
https://fb.me/e/JoeG0ysS

@hiyogavibes

#pull

Of the distractions that show up in my practice, I

Of the distractions that show up in my practice, I think that puppies are the best.

#puppy

Level-up your backbends by focusing on the 3 Jewel

Level-up your backbends by focusing on the 3 Jewels:

1. Work on your Overhead Position, aka shoulder flexion. This represents much of the upper back range of motion.  
2. Stay diligent with your Psoas. The hip flexors and associated tissues represent the low back. 
3. Of course the spine itself needs to move. Focus on building stability in the overly loose areas while improving the movement through the stiff bits.  
Stay tuned, I’ll be touching on these 3 jewels more this week.

📍Backbend workshop this Sunday! Live on Zoom! 17:30 Taipei
11:30 Amsterdam
5:30 New York 
Link In Bio! 
https://fb.me/e/JoeG0ysS

@hiyogavibes

“Life moves pretty fast. If you don’t stop and

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”

- Ferriss Bueller

📍Mobility for Backbends, this Sunday!📍

🔗 Link in bio 🔗

@hiyogavibes

#doublerainbow
🌈🌈

If you want full-body flexibility, the ancient yog

If you want full-body flexibility, the ancient yogis suggest stimulating the pressure points (marmas) around the ankles and wrists.

Try this:

👉 Palpate along the Achilles’ tendon until you sense the pressure point (where it feels tender)

🌀Perform clockwise circles on the area for 15 seconds.

🧐 Do some basic moves and notice how you feel. Better? Worse? About the same?

🏷 Tag a friend that needs some flexibility.

📍Live Class Sunday📍

👉 Link in bio 👈

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.
.
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#ankle
#wrist
#marma
#yoga

Handstand? Totally! Standing on the hands, as in

Handstand?

Totally! Standing on the hands, as in padahastasana, is a great way to stimulate the pressure points (marmas), mobilize the joints, soften stiff muscles, and do all the other good stuff related to tissue smashing.

🖐 Slide the hand all the way under the foot, so your toes touch the wrist. 
🖐 Slight bend the knees so you put all the focus in the wrist/hand massage.   💪Use contract/relax technique to increase your range of motion 
🦶Use your toes to massage the hand (It’s like DIY Shiatsu)

🤸If you are working on hand balance, include this “handstand” in between reps.

Interested in more unorthodox yoga tips? Check out my live class this Sunday!

Yoga + Mobility: Hands & Feet

(Link In Bio)

@hiyogavibes

The wrist flexors are stiff on most people, which

The wrist flexors are stiff on most people, which makes sense given all the stuff we do with the hands.

In addition to your normal yoga/stretching routine, add some tissue smashing to your toolkit:

1. Rest the arm on the floor or table. Use the other arm as your smashing tool. You’re going to use the ulna, just below the elbow.  
2. Smash from the elbow crease toward the wrist. Spend a little more time where you find trigger points.  
3. If prepping for activity, do a quick smash (less than a minute) to increase the blood flow. 
4. After your training/work-day, spend a little more time (3-5 minutes) to massage out the tightness.

More tips? Join me for my LIVE Yoga + Mobility class this Sunday!
 (Link In bio)

@hiyogavibes

It’s common to feel excess tension in the neck a

It’s common to feel excess tension in the neck and shoulders while backbending.

Try adding a trapezius stretch in between reps. Notice how much space is created during the next backbend.

Don’t forget to tag me when you try! @adarshw

Live Class This Sunday: Mobility for the Head, Neck, and Shoulders in Yoga!

👉Link In Bio👈

@hiyogavibes

Using the yoga mat as a way to get leverage in you

Using the yoga mat as a way to get leverage in your poses. This bridge variation has several advantages:

🦖With the elbow bent, you can better focus on stiffness in the T-Spine and shoulders.

💪 By holding the edge of the mat, you get a better grip for adding resistance.

🙈 If you are feeling shy, you can hide your face under the mat.

🥷 Join me LIVE this Sunday for our deep dive into Head, Neck, and Shoulder Yoga + Mobility!

⭐️link in bio⭐️

@hiyogavibes

Exercise, one of my favorite ways to procrastinate

Exercise, one of my favorite ways to procrastinate! You too?

5 sets of each:

1. Spine Hyperextension. 10x
2. Jackknife. 10x
3. Lockouts. 10x
4. Hang/ shoulder rolls. 10x
5. Reverse Lunge. 10x
6. Pull up. 5x

20 minutes on the bars, 40 minutes on the bike, sprint when I can (try not to go too fast in the city), then back to the ‘Puter.👾

#workbreak

👉 Class this Sunday! Link in bio 👈

@hiyogavibes

Meanwhile in Holland… A little Hip Mob before t

Meanwhile in Holland…

A little Hip Mob before the bike ride today, and a few thoughts about boats.

Actually, I’ve never thought too much about boats. Just not part of my world really.

But, Dutch people loves boats. Seriously, if you mention “boat” in a conversation with a Dutch, they perk right up.

I’ve tested this, and you should too.

Now that the weather is warmer, we have so many yachts pulling up in the canal in front of my house. Naturally, I’m now doing an internet deep-dive into boating.

Here’s what you should know:

1. If you want to cross an ocean, you’ll need a 30-40 foot yacht.

2. Yacht is a Dutch word: “jacht”

3. You can cross the Atlantic for about $1200 in nautical diesel fuel.

4. A yacht is basically a camper van on water, but way cooler!

5. BOAT is an acronym meaning “break out another thousand”

🤣

Happy weekend!

#yachtlife

So many shoulders! The best medicine after a day

So many shoulders!

The best medicine after a day on the computer 🧟‍♂️

5 sets each, 20-30 seconds per set

1. Extension
2. Rolls
3. Flexion
4. L Sit (Depression)
5. Peacock (Ex. Rotation)

👉Class this Sunday 👈
Click the Link in bio!

Although the Kettlebell Psoas Smash looks kinda ex

Although the Kettlebell Psoas Smash looks kinda extreme, I find that this type of “self massage” is helpful in developing body-awareness as well as the release of tight muscles.

Since I’ve been riding my bike a lot lately, the quads and hip flexors are definitely feeling it. This psoas smash was the perfect thing for my practice this morning!

Thanks @thereadystate for the inspiration 💪

Want more psoas tips? Hit up my online workshop this Sunday! The Mighty Psoas
(Link in bio)

《課程時間》
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

https://www.facebook.com/2399147110304840/posts/3057844481101763/?d=n

｜全程英文授課，同步由 William 老師翻譯｜

My Class theme today was “Practices from the Hat

My Class theme today was “Practices from the Hatha Yoga Pradipika” incorporating classic asana, pranayama, and kriya from the HYP, connected with some “new school” vinyasa.

As promised, here’s the setlist:

1. Vajrasana
2. Kapalabhati
3. Kurmasana (HYP version)
4. Laghu Vajrasana
5. Uddiyana Bandha
6. Tadasana
7. Surya Namaskar A,B
8. Uttanasna
9. Trikonasna A,B
10. Parsvakonasana
11. Anjeneyasana
12. Prasaritta Padottasana
13. Parsvottanasana
14. Vrksanasa
15. Virasana
16. Paschimottanasna
17. Supta Virasana
18. Bharadvajasana
19. Bhujangasana
20. Dhanurasana
21. Raj Kapotasana
22. Ardha Matsyendrasana
23. Gomukhasana
24. Baddha Konasana
25. Agni Dandasana
26. Yoga Mudra
27. Padmasana
28. Nadi Shadhana
29. Uth Pluthi
30. Savasana
31. Siddhasana

Thanks all for joining and @hiyogavibes for hosting!

🙌

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

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adarshwilliams@gmail.com

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