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Adarsh Williams

阿大 Ashtanga Yoga [Breath | Movement | Meditation]

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Posted on January 8, 2020January 8, 2020 by admin

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Previous PostPrevious Ashtanga Yoga: Strength Mobility Skill

adarshw

Yoga
Movement
Meditation

My Enlightenment and full loss of identity were ca

My Enlightenment and full loss of identity were captured on video!

Or, I had a brain fart.

Either way, happy weekend to ya!

🎥 @vetmoda

My first ever attempt at the One Arm Peacock has e

My first ever attempt at the One Arm Peacock has ended in failure. 😕Now dubbed the #lamepeacockchallenge and thrown down by @markrobberds , this one is difficult...

Luckily, I like the taste of dirt because I bit it numerous times today. This challenge did get me thinking about failure, and the process of learning:

First up, the beauty of a fitness failure is that the stakes are really low. You try something, it doesn’t work out, no big deal. Of course, failure in business or relationship can have really big consequences, so fitness failure is kinda fun.

Unconsciously, I think that one of the reasons that we are hooked on Ashtanga (or whatever crazy thing you are into), is because it is impossible. Everything about the practice is there to humble you. From the early wake-up time, to the non-stop pace, you never stand a chance. And through that burning intensity, you are reborn. They even have a Sanskrit name for this - Tapas.

On the bright side, I kept noticing little ways to improve my position. I kept seeing that little glimmer of hope that, “hey, maybe I’ll get this” and with each attempt, it seemed like it were getting a little more doable.

I’m not done with this one. I’ll keep ya posted on my progress. In the meantime, I’ll dare to fail greatly!

So then @theluminescent_ says, “try entering fr

So then @theluminescent_ says, “try entering from kukkutasana...”

😵

The first clip is rolling into the lame cock. The second clip is my failed attempt at entering lame cock from regular cock.

I’ve concluded 3 things:

1. Left hand is easier than right hand.
2. Rolling into Lame Cock is easier than entering from kukkutasana.
3. I need a new hobby.

@markrobberds

#lamecockchallenge
#pangukukkutasana

I like to split my feet in handstand to make a let

I like to split my feet in handstand to make a letter “Y” because, you know, yoga...

Why do you like to do weird stuff? 🙃

I tried the @markrobberds Lame Cock Challenge (and

I tried the @markrobberds Lame Cock Challenge (and he got the bad idea from @theluminescent_ ), so you can tag them both if you try...

#lamecockchallenge

Hey, I noticed that your little paws are sad this

Hey, I noticed that your little paws are sad this week. Maybe too much yoga? Too many handstands? Or just too much working with your hands?

I’ve got a simple treatment for you this weekend. It’s simple, but not easy.

Welcome to the wonderful world of hydrotherapy. This is gonna suck for about 20 minutes, but you are gonna feel 100% better after.

Step 1: Get you some ice. A lot of ice. And fill up a bucket with the ice. If you can get a big enough bucket that you can submerge your arms up to the elbow.

Step 2: Submerge your arms for 20 minutes. Not so bad at first, a little cold, but you got this…

Step 3: Pins & Needles. Now you begin a conversation with yourself, “is this a good idea?” “Maybe I should stop?” “My Chinese medicine doctor told me that cold is not good…”
Suck it up, buttercup. You got this.

Step 4: Acceptance, and general numbness. After a few minutes, the hands will go numb and you won’t even notice anymore…

Step 5: After 20 minutes, remove your hands and rejoice. You’re done. And your little paws are gonna feel so much better.

Step 6: Double Tap this post and add your comments of gratitude below.

Sometimes Tapas is cold….

Don’t cha wish somebody would give you a great a

Don’t cha wish somebody would give you a great adjustment?

Samskara is the Word of The Day. We can loosely

Samskara is the Word of The Day.

We can loosely translate the Sanskrit “Samskara” as the “same scars” that we meet again and again. Like physical scar tissue, this psychic scar tissue can cause stiffness or weakness. Often when we use the word “karma” to describe the stuff that we have to deal with, what we actually mean is Samskara - our individual patterns, ideas, and actions that seem to resurface again and again.

Not to be a Negative Nancy over here, Samskaras also represent positive tendencies, such as empathy, selfless service, compassion, and the urge to enlightenment.

While not as glamorous as the yoga postures, the inner work of yoga is what persists throughout our lives. This can be accomplished through physical postures & exercise, through meditation & self reflection, through journaling, psychotherapy, or good old fashioned mindfulness.

IMO, it’s a good idea to take the abundant energy that you build with your practice and direct that toward cleaning up some of those weak links. For example, if there is a person that you are having friction with, try meditating on that person at the end of your practice. See if you can resolve some of the tensions and perhaps even feel good about that person again.

I wish you well💚

I find that cities are particularly good places fo

I find that cities are particularly good places for meditation. The cacophony of sounds and human busyness create a white noise that I find reassuring. It’s my own little ASMR.

Not that I’m a native urbanite, quite the opposite actually, but somehow I resonate with the vibration of the millions upon millions of my fellow humans going about their day.

What about you? Is the city a good place for your practice?

And, in reference to the second clip, if you walk your dog while riding a bike, is it still considered “walking the dog” or would it be “taking the dog for a bike ride?”

I have a cat, so I’ve never dealt with this.

Scapular push-ups are essential for strengthening

Scapular push-ups are essential for strengthening the muscles of the shoulder girdle especially serratus anterior, but more importantly is that you will learn how to find neutral position which unlocks a world of possibility!

In the first clip, I demo the Scapular Push-up: shoulders over hands, tight body line. Basically, you move between protraction, retraction, and neutral scapula without bending the elbows or changing the spine position.

The second clip presents a scaled back version on the knees. For newbies, this will give a better sense of the three scapular positions.

The third clip is the least exciting, but nonetheless demonstrates protracted (forward) shoulders, neutral, and retracted (pulled back) shoulders.

Collect at least 10 reps in each set, with the goal of clearly identifying each scapular position. Then, whenever you set up for a plank, push-up, or chatarunga, you’ll know exactly where you are.

Give me a double tap and a 💪🏿 down below if you are willing to try!

#scapularpushups

One of the many lessons from the weight room that

One of the many lessons from the weight room that we can apply to yoga practice is Time Under Tension (TUT).

TUT is basically how long you are in a position while managing a load. Although the science is a little fuzzy, many strength coaches suggest that spending 60-90 seconds under load will give you the maximum muscle growth and improvement in strength. Also, it’s advised to go through the full joint Range of Motion focusing on the muscle stretch and flex.

In this video, I’m applying TUT to a classic Ashtanga backbend sequence. After the full wheel, I’m “resting” on my head, recovering my arms, but maintaining tension in the body. I’ll repeat the backbend 5 times which lasts about 90 seconds. Repeat this sequence 3x.

To review:
3 sets of 5 backbends (each 5 breaths) = 15 backbends in 4.5 minutes.

This sequence is much easier than it initially seems. If you try, give me a holler and let me know how it works!

Relationship is simple: Be a giver, not a taker.

Relationship is simple: Be a giver, not a taker.

Relationship is complicated: “I have my needs and you have yours.”

Our relationship to children and animals is simple, we love them, care for, and nurture them, watching them grow and become. We never feel slighted or betrayed by them. We trust their actions, and forgive their mistakes.

Our relationships with adults is complicated. We expect another to make us happy, to meet our needs, to be responsive to our messages. Without fail, they will let us down. It will never be enough.

As usual, there is a yoga for this. This is the path of action. To give without expectation. To do the work because it’s what we do.

When I was a wannabe monk, life was easy. Meditate high on my mountain top, never distracted by the actions of the world down below. Then, I decided to follow the path of Zarathustra, to come down off my mountaintop and mix it up in the real world. You know what happened? That shit got complicated. Fast.

And like our boy Z, that mountaintop enlightenment doesn’t always translate…That’s why the wise, the humble, the knowing, they have a simple message:

You want to love god? Love others.

You want to serve god? Serve others.

I’m rededicating myself to this path of karma.

Btw, isn’t that a cute little chicken? Give me a ❤️ if you agree!

Relationship is challenging, and I’m not sure th

Relationship is challenging, and I’m not sure that relationship between conscious people makes it any easier, perhaps the opposite...Read on:

Back when I was a wannabe monk in south India, the guru said that the ashram brought people together like “stones in a tumbler” all bumping and grinding against each other to become smooth.

This is the process, this is the Maya.

I used to think that relationship between conscious people would be easier, but it turns out to be just as tricky…it seems that the game only gets more subtle because the players are more advanced.

With the people in our lives that are a little less enlightened, it’s a little easier. We forgive them because we know that they are….well….less enlightened. It’s similar to the unconditional feeling that we have toward children or pets. We know that their misgivings are based on incompetence rather than bad intentions.

With our conscious friends, the expectations are raised. We think they should be better, but they are not. They still possess a human side. We are all subject to the same needs, desires, fears, emotions, and ignorances, even the advanced yogi. I’m pretty sure that the advanced yogi is even worse because it’s all so subtle. The self-awareness means that these lessor parts can be concealed.

I’m pretty sure that I don’t have an answer to all of this, but I will repeat the best relationship advice that I ever heard. When describing his parent's 50+ years marriage, my friend said that the secret was that “my parents always covered each other's asses. They didn’t tear each other down. They covered for the weaknesses, and built them up.”

They were a team, not competitors.

I think that is why the Buddhists are always reminding us of compassion. Without compassion for the frailties of others, we become cynical, jaded, and jagged, like a stone that has never met another.

2020/11/21 親近大師系列課程跟著 Adarsh

2020/11/21 親近大師系列課程

跟著 Adarsh，在練習中邁向教學

不論你是開始對瑜珈老師這個身分產生好奇，甚至已經規畫遠景了，又或者只是單純想要再深入練習，快來跟著 Adarsh 體驗瑜珈師資培訓課程的精彩內容吧！

你將從這堂課程中，了解 Adarsh 在師資培訓課程中的教學方式，以及他那充滿樂趣、非教條式的教學風格是如何使瑜珈練習與現代瑜珈人更有連結。這場親近大師系列課程，主題為後彎和充滿年輕活力的脊椎，內容包含了冥想、生命能量呼吸法以及一堂療癒瑜珈課程的關鍵元素。你將循序漸進地從背、肩、髖的基礎活動度開始，才深入到進階的後彎。

親近大師系列課程資訊

日期：2020/11/21 (六)
時間：9:30-12:00
地點：SPACE YOGA 安和館
主講：Adarsh Williams
費用：原價 NT$1,800； SPACE 會員優惠價 NT$1,680
適合對象：

一年以上規律瑜珈練習者
想進一步瞭解 Adarsh 教學風格者
報名方式：

活動通報名>>> https://bit.ly/2HqH5hp
向 SPACE YOGA 兩館櫃檯付費報名
*活動通報名價格為原價

注意事項：

請於開課前 30 分鐘報到，需於課程開始前 5 分鐘進入教室，遲到為避免影響其他學員請恕無法入場
為了維繫上課品質，不能攜帶手機進入教室
請著舒適宜律動的服裝
入館須脫鞋，館內禁止飲食
工作人員將於課程中錄影及拍照，作為課程記錄與分享
主辦單位保有本活動辦法、內容及注意事項修改之權利，並有權決定取消、終止、修改或暫停本活動，並保有最終釋義權

The 7 Headstand Challenge is one that I don’t re

The 7 Headstand Challenge is one that I don’t recommend. When it comes to any inversion, knowing how to fall is key, so unless you are experienced at failure, don’t try.

Since you are NOT going to try this, I’ll give you the ground rules for how I torture myself in the mornings:

1. The Headstands come at the end of the Ashtanga Second Series. This means that you are good and warm/exhausted.

2. Rather than jumping back between each headstand, the challenge is to adjust the hands into the next position.

3. If you are gonna fall, tuck your chin and roll out with style (see my demo in second clip).

4. Don’t try this challenge.

When it comes to Hip Internal Rotation, you’ve g

When it comes to Hip Internal Rotation, you’ve got to throw everything that you have at the problem. That’s why I’ve paired the heavy Mobility Band with the Mobility Stick.

While Hip IR is not as glamorous as External Rotation (lotus pose, foot behind the head, etc.), improving Hip IR will give you greater function in important activities like walking or balancing, greater stability in backbends, and will even improve your Hip ER.

In the video, I begin with a little “tail wagging” which is fun and functional. Here, you should pivot from the knee and rotate the femur in and out at a fairly rapid tempo. This dynamic drill is a great addition to your cat/cow series during your normal warm-ups.

Next, grab the stick and it gets real. Hook the stick around your foot and knee (as shown, you’ll figure it out), and spend some quality time at the end range. Use contract/relax (PNF) for fastest results.

Hip Tip: Think of lining your belly-button up over your knee and imagine that the weight of your body is sinking, driving the femur head into the hip socket.

Strengthening the posterior chain is a must for yo

Strengthening the posterior chain is a must for yogis. 🍑

Although we spend much of our yoga lives trying to lengthen the hamstrings, if you’ve been at it for a few years, it’s quite possible that you are overstretching...

If you have nagging pain at the sitting bones (hamstring attachments), loose ligaments, tight hip flexors, or other symptoms of “too much yoga” it’s time to grab a band a say Good Morning.

Good Mornings are typically performed with a heavy barbell, but here I’ve filmed a few yoga studio friendly variations:

▪️Both hips joints in the band, keep the back and legs completely straight, focus on the hip hinge, feeling the muscles stretch (eccentric) as you hinge forward and contract (concentric) as you return to the mountain pose.

▪️A bolster is kind of heavy, and can give you a closer approximation of the classic GM.

▪️Band the single leg for greater isolation. Note that my hands keep my ribs pulled in, avoiding overextension.

▪️Finally, keep the arms by the ears with the back completely straight. Focus on a slow descent, then strong ascent to mountain.

Avoid any rounding or overextending the back. Make sure that you load the glutes and hamstrings. Do 10 reps and repeat for 5 sets. Don’t worry about getting “stiff” hamstrings, in fact, most yogis notice a huge increase in ROM after adding strength training to their practice.

Keep it peachy!

Teachers, coaches & professionals agree: Fundament

Teachers, coaches & professionals agree: Fundamentals are sexy.

It’s getting cold out there and our bodies are feeling tight. Let’s use this time wisely; slow down, regress, and refine.

Your practice will thank you.

Many of us are lotus intolerant. Like gluten or da

Many of us are lotus intolerant. Like gluten or dairy, it may have been ok when you were younger, but nowadays, your knees just can’t handle it…

Luckily, there are numerous correlate movements that give you all the same benefits with the undo strain on the knee.

Enter the Hawaiian squat. Notice how the movement is essentially the same, but reduces the amount of external hip rotation and abduction required, which sets us up for success in the movement.

Heck, even if your knees are bulletproof, it’s worth adding some Hawaiians into your practice. They’re fun! Aloha!🌈

🤙Still a few spots available for my workshop on November 21. Meditation, Prana, and Backbends, and other cool yoga tricks for your practice. Hit me up for details! www.withinspace.com
@spaceyoga

Adding a heavy band to your triangle is no joke. Y

Adding a heavy band to your triangle is no joke. You will feel the elongation through the side body, obliques, kidneys and IT Band like never before. Plus, life’s easier with a band. Why work so hard in your yoga when you can just let the band do it for you!

I’ll be teaching the triangle and more Asana variations over the next 3 weeks live at SPACE. Come check me out, yo! @spacecycle_taipei

ALIGN YOGA: Tuesdays: (11/3, 11/10, 11/17) 4:30 - 5:30 pm SPACE MINGYAO

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