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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 by admin

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adarshw

Yoga
Movement
Meditation
Here’s a goodie: When entering warrior, pay att Here’s a goodie: When entering warrior, pay attention to the activation of your obliques. Although your hips will remain slightly open, a conscious rotation of the torso will help you finish in the classic Virabhadrasana. Give this a try and let me know how it works!
The mind is slippery, not easily grasped. The bo The mind is slippery, not easily grasped. The body is tangible, comparatively easy to work with. That’s the genius of yoga. We access meditation through the vehicle of the body.
Training the lower abs is no easy task. As you k Training the lower abs is no easy task. As you know, ab training is beyond the aesthetics, and more about the functional implications, such as posture support and movement that initiates from the spine. My recommendation is to focus on small movements that really squeeze the abs, rather than big movements that rely on other muscles (hip flexors) to complete. Here’s 7 movements from PT and yoga that should get you fired up: 1. Pelvic Tuck - The Posterior Pelvic Tilt (PPT) is where the journey begins and is refined. Don’t skip this “easy” one.
 2. Single Pelvic Tuck - Of course, the hip flexors are active here so you want to go slowly and concentrate on squeezing the abs throughout the movement. 
 3. Supported Pelvic Tuck - Walk hands under sitting bones to give yourself support. 
 4. Double Pelvic Tuck - Now things get tricky. Remember, the goal is to squeeze the abs, not to “swing” the legs up with momentum. 
 5. Supported Leg Raise - This yoga classic is adds extra weight to exercise, increase the effect, but also the tendency to compensate. Take it slow.
 6. Reverse Crunch - Look around the gym, everyone is doing this one, but avoid the tendency to arch the low back. Arching the back turns the abs off and the hip flexors on. Tuck your hips and squeeze.
 7. Leg Raise - Putting it all together: tuck hips, squeeze abs, move with control.
 _ 瑜珈實鍊之道 200 小時瑜珈師資培訓課程 Yoga Alliance Registered 200-Hour Teacher Training Program 早鳥特惠價：即日起至 2021/9/22 止 Sign-up before 2021/9/22 to receive the early bird discount! 師資培訓日期：11/15-12/11 TT Dates: 11/15 - 12/11 <<<Link In Bio>>> https://www.withinspace.com/teachers06.php?c=2021-adarsh-williams-the-path-of-practice @spaceyoga @spacecycle_taipei
Cat/cow is a classic vinyasa sequence that has bee Cat/cow is a classic vinyasa sequence that has been adopted widely by the fitness world. Scroll through for a few tips that make this sequence even more effective (1. High Speed, 2. Flexion, 3. Extension, 4. Normal Speed) 🐄 Inhale, tilt the pelvis forward and feel a wave of extension moving up the spine, finishing at the head. 🐄 Notice how the shoulders retract to allow greater thoracic extension. 🐈‍⬛ Exhale, tuck the pelvis and feel the Flexion wave through the body. 🐈‍⬛ The shoulders protract to increase the T-spine flexion. 👀 Observe that I’m on my finger tips, with a fairly close distance between hands and knees. This allows greater range of movement. _ 瑜珈實鍊之道 200 小時瑜珈師資培訓課程 Yoga Alliance Registered 200-Hour Teacher Training Program 早鳥特惠價：即日起至 2021/9/22 止 Sign-up before 2021/9/22 to receive the early bird discount! 師資培訓日期：11/15-12/11 TT Dates: 11/15 - 12/11 <<<Link In Bio>>> https://www.withinspace.com/teachers06.php?c=2021-adarsh-williams-the-path-of-practice @spaceyoga @spacecycle_taipei
Don’t forget to stretch your armpits. This uniq Don’t forget to stretch your armpits. This unique exercise uses a facilitated technique to improve shoulder internal rotation, creates space for the nerve flow, and gives a sense of width and freedom in the shoulders. - Maintain a light tension in the arms be pressing the finger tips together. - Feel the stretch in the armpits - Notice how the stretch continues down the arms into the wrists and hands. - Create internal rotation Flexible armpits improve: - posture - thoracic spine mobility - shoulder position - arm ROM _ Yoga Alliance Teacher Training November 15 - December 11 Taipei @spaceyoga <<<Link In Bio>>> https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
Self adjustments enlighten your practice. Here, Self adjustments enlighten your practice. Here, rather breathing into the belly (no bandha), I want to feel the engagement of the oblique abdominals (bandha muscles) which rotate the trunk square to the straight leg. Notice the improved Range of Motion, and how the breath is directed laterally, into the side body and back of the heart. Interested in more Self Adjustments? Double tap this post and comment below 🙌 _Upcoming_ Yoga Alliance Teacher Training November 15 - December 11 Taipei @ <<<Link In Bio>>> https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
How to see the bandha: While the bandha is an inv How to see the bandha: While the bandha is an invisible, internal element of your practice, it is possible to “see” whether it’s properly engaged. When we breathe, the respiratory diaphragm contracts downward causing the belly to press out. This “belly breathing” is good, and recommended during savasana, meditation, and much of life. However, when functional stability is required, as in many yoga postures, it’s best to engage the bandha muscles. When the bandha is engaged, the belly flattens (not sucked in or pushed out), causing the diaphragm to press into the side body and back of the heart. So, to summarize; yoga teachers can see your bandha by observing the movements of the belly. Hey, if you are interested in the anatomy of the bandha and other practical tools for your teaching, meet me this November: Yoga Alliance Teacher Training November 15 - December 11 Taipei @spaceyoga <<<Link In Bio>>> https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
When assessing spinal movements, most of us have a When assessing spinal movements, most of us have areas of increased mobility (often around the T-12/ L-1) and areas that are a little tighter. The Rolling Bridge is the preferred method of back-bending because the emphasis is creating an even articulation throughout the spinal column, rather than “hinging” into the flexible areas. The result is a flowing, pain-free backbend. Enjoy! Practice Tips: 🟩 Move slowly, try to feel the subtle movements throughout the spine. 🟩 Prioritize quality of movement rather than end-range. 🟩 Focus on peeling the spine off the floor on the way up. 🟩 Imprint the spine on the way down. 🟩 Start with the Shoulder Bridge, then graduate to the Full Bridge *** Yoga Alliance Teacher Training November 15 - December 11 Taipei @spaceyoga <<<Link In Bio>>> https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
Observing Active vs. Passive movements in yoga is Observing Active vs. Passive movements in yoga is essential for the yoga teacher (and student). You’ll notice that flexible yogis will tend toward passive movements, basically using the arms/legs to leverage themselves into the pose, rather than initiating the movements from the spine to the periphery. Simple exercises like the Pilates Crisscross help to activate the right muscles, setting you up for success in the yoga pose. Here’s how you can apply this technique in Revolved Angle Pose. *** Yoga Alliance Teacher Training November 15 - December 11 Taipei @spaceyoga <<<Link In Bio>>> https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
In a world of hip openers, Hip Internal Rotation ( In a world of hip openers, Hip Internal Rotation (IR) is often neglected. Hip IR is featured prominently in Ashtanga Second Series as a means of setting the femur back into the hip socket, which further preps the hips for advanced postures (foot behind the head) later in the series. Enter the Sleeping Eagle: 1. Lie down in your back, feet mat width apart. 
 2. Squeeze the knees together, activate IR. Step left leg over right and twine the ankles as though practicing Eagle.
 3. Inhale, contract and squeeze the hips, Exhale and relax, melting deeper into position. Repeat this 5x, getting a little deeper each time. 💥 For more hip focused yoga, join me this Sunday Live on Zoom: 🗓 September 5, 17:30 - 19:00 (Taipei Time Zone) with live Chinese translation. @hiyogavibes 🗓 And for those of you in Taipei, practice with me Live In Person, November-December. @spaceyoga @spacecycle_taipei >>All Links In Bio<< https://m.facebook.com/events/245041017473843/?event_time_id=245041024140509&acontext=%7B%22action_history%22%3A%22[%7B%5C%22surface%5C%22%3A%5C%22permalink%5C%22%2C%5C%22mechanism%5C%22%3A%5C%22child_time_series%5C%22%2C%5C%22extra_data%5C%22%3A[]%7D]%22%7D https://www.withinspace.com/english/teachers06.php?c=2021-adarsh-williams-the-path-of-practice
When practicing yoga, I highly encourage the use o When practicing yoga, I highly encourage the use of PNF as a way to link breath with movement, and go deeper into your poses. The PNF Pigeon is a great example. Here we contract the hip muscles for the length of the inhale, then completely relax for the length of the exhale. Remember to test, then retest your position to notice if the technique is working. This Sunday I’ll be teaching a workshop addressing the deep hip poses of ashtanga yoga with the PNF technique. September 5, 17:30 - 19:00 (Taipei Time Zone) with live Chinese translation. >>Link In Bio<< https://www.facebook.com/events/245041017473843/permalink/245041044140507/ @hiyogavibes
Road Trip! Although a pocket-size country, The N Road Trip! Although a pocket-size country, The Netherlands has an overwhelming amount of sites to see. I’m just returning home after completing a loop of the country full of: ✅ Hotel room yoga ✅ Floating houses ✅ Tiny Euro-cars ✅ Banksy Installation ✅ Rembrandt Restoration ✅ John & Yoko’s “Bed In” ✅ MC Escher ✅ Windmills Now I’m ready to get my Monday on!
T Spine Mobility? I got ya covered 👀👂 Many T Spine Mobility? I got ya covered 👀👂 Many activities, like cycling, can lead to a stiff thoracic spine. That’s bad. This simple T Spine Mobilization increases your movement function and positional awareness. That’s good. Join me this Sunday for more ways to integrate functional movement exercises into your yoga: Nadi Chikitsa: Second Series as Yoga Therapy September 5, 17:30 - 19:00 (Taipei Time Zone) >>Link In Bio<< https://www.facebook.com/events/245041017473843/permalink/245041044140507/ @hiyogavibes
Another great example of pulling is found in bhara Another great example of pulling is found in bharadvajrasana. Both arms pull against the resistance of the body itself, creating the locking effect (mudra) characteristic of many yoga poses. Join me this Sunday for a Live Workshop via Zoom focused on the therapeutic actions in Ashtanga 2nd Series. - Activating the “pull” muscles of the back, lats, and arms - Strengthen the posterior muscles for improved posture - Intermediate backbend strength & mobility Perfect all levels! >>Link In Bio<< Nadi Chikitsa: Second Series as Yoga Therapy September 5, 17:30 - 19:00 (Taipei Time Zone) https://www.facebook.com/events/245041017473843/permalink/245041044140507/ @hiyogavibes
We usually do not think of 2nd Series as therapeut We usually do not think of 2nd Series as therapeutic yoga, but many of the asanas are excellent remedies to modern postural problems. Notice that Salabhasana strengthens the back line of the body, especially the “posterior chain” muscles of the hips and legs. This type of movement is valued by physios and yogis alike. I’m leading a series of online workshops focused on the therapeutic exercises in Ashtanga 2nd Series. Perfect all levels! >>Link In Bio<< Nadi Chikitsa: Second Series as Yoga Therapy September 5, 17:30 - 19:00 (Taipei Time Zone) https://www.facebook.com/events/245041017473843/permalink/245041044140507/ @hiyogavibes
Second Series as Yoga Therapy 👀 Yoga does a g Second Series as Yoga Therapy 👀 Yoga does a great job of engaging the “push” muscles along the chest and front side of the body. However, the “pull” muscles along the back of the body are not always utilized. Join me this Sunday for a Live Workshop via Zoom: - Activating the “pull” muscles of the back, lats, and arms - Strengthen the posterior muscles for improved posture - Intermediate backbend strength & mobility
 Perfect all levels! >>Link In Bio<< Nadi Chikitsa: Second Series as Yoga Therapy September 5, 17:30 - 19:00 (Taipei Time Zone) https://www.facebook.com/events/245041017473843/permalink/245041044140507/ @hiyogavibes
“Yoga is your nature” >>>>> Today Free Event “Yoga is your nature” >>>>> Today Free Event <<<<< Ashtanga Yoga, Breath, Meditation 
Live Class (via zoom) 👉 August 27 
 👉 1900 - 2100 (Taipei Time Zone) >>Link In Bio<< https://zoom.us/j/95077420893 Meeting ID：950 7742 0893
For over a decade I’ve had the great pleasure of For over a decade I’ve had the great pleasure of teaming up with SPACE to offer yoga education programs. As we gear up for the upcoming Yoga Alliance 200 Hour Teacher Training, we are offering a FREE Class this Friday! Please join for a one hour class including meditation, breathing, and ashtanga yoga. This is an ALL LEVELS class featuring many useful takeaways for your practice or your teaching. Tag a friend that might be interested 😸 @spaceyoga @spacecycle_taipei _________________________________________ >>>>> Upcoming Free Event <<<<< Ashtanga Yoga, Breath, Meditation 
Live Class (via zoom) 👉 August 27 
 👉 1900 - 2100 (Taipei Time Zone) >>Link In Bio<< https://zoom.us/j/95077420893 Meeting ID：950 7742 0893
“Hey, I’m making yoga videos over here…” 👀 ___________________________________ >>>>> Upcoming Free Event <<<<< Ashtanga Yoga, Breath, Meditation 
Live Class (via zoom) 👉 August 27 
 👉 1900 - 2100 (Taipei Time Zone) >>Link In Bio<< Get your tickets here: https://www.accupass.com/event/2107290327591507349470
Do this 50 times: Instead of the “Jump Through” Vinyasa try the “Walk Through” Vinyasa. The key here is to transition WITHOUT MOVING YOUR HANDS. Sit in your pike, placing the hands midway between the hips and knees. Pulse each leg, then both that’s how you can feel the co-contraction of hip flexors, abs, and the bandha system. Next, get into the habit of switching up the cross of the legs, left/right, right/left and remember to switch the cross each time that you transition forward and back. Here’s the key: Instead of “Swinging” the legs back and forth with momentum through the transition, practice walk, walk, walking the feet. Walk Through Vinyasa is perfect for beginners and advanced alike to strengthen and condition the bandha system. Do this during your normal practice and let me know what you think! ______________________________________________ >>>>> Upcoming Free Event <<<<< Ashtanga Yoga, Breath, Meditation 
Live Class (via zoom) 👉 August 27 
 👉 1900 - 2100 (Taipei Time Zone) >>Link In Bio<< Get your tickets here: https://www.accupass.com/event/2107290327591507349470
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