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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

Freedom & Flexibility of the low back is often rel

Freedom & Flexibility of the low back is often related to the hip rotators. Try this and notice the difference:

1. Do your cat/cow. Notice the articulation of the spine and seek to fully express your movement.  
2. Tail wags are a little funny looking, but they get the job done! Alternate between Internal Rotation (IR) and External Rotation (ER). After a set of tail wags, go right back into cat/cow and notice the results. 
3. The Tiger’s Tail is basically a lunge in which you “wag your tail” as before.  
4. Turn out your back leg and continue into side-lunge. This is a great way to tie your adductors into the movement. 
5. Next, add internal rotation of the extended leg before entering your twist. From here, I’ll demo High Lunge, then “negotiate” with my lower body to maintain IR through the Warrior poses.  
6. Finally, we can repeat the cat/cow and notice any changes from before.

Friends with a stiff back? Tag them and share the love 💕

Flexibility without stretching is totally possible

Flexibility without stretching is totally possible! Check out this quick hamstring overhaul:

1. Checking my toe-touch before any warm-up. As you can see, I suffer from Stiff Dude Syndrome. SDS is no joke😭 
2. Use a ball to help stimulate movement and help awaken the tissues. Btw, this a great move anytime that you are forced to sit in a chair. 
3. Enter the Kettlebell and shtuff gets real. The extra weight is sure to facilitate change.  
4. That Kettlebell is useful, even while sitting down. 
5. For the big finish, do some contract/relax. Keep fake-smiling so you don’t pass out. 
6. Notice how easy flexibility can be!

Practicing this trio of classic global flexion seq

Practicing this trio of classic global flexion sequences is great for developing flexibility in your folds, strength in the midsection, and better movement fluency:

1. The Pilates Roll-up is my preferred method for entering a seated forward fold. The recruitment of the abs gives a better back-stretch than “pulling” on the hamstrings.

2. The second clip is something like a jack knife (with arms overhead). Squeezing strong through the abs and butt, move with control. Avoid swinging the body upward, then imagine imprinting the spine into the mat on the down.

3. The weighted J-Curl gives a great sense of the flexion movement while helping to overcome overly tight tissues.   How slow can ya go?

When you are getting twisted this weekend, imagine

When you are getting twisted this weekend, imagine how the organs are being squeezed and rung out like a wet towel. Grab a stick and get all of the juice out of your revolving position!

Side bends are better with a stick in your back:

Side bends are better with a stick in your back:

1. Supporting the lower T-spine, the broomstick helps to avoid “puffing the ribs,” the common over-extension fault in triangle.

2. Like a portable wall, the stick provides balance and means to greater leverage.

Remember, these videos are sped up by 500%. Move slowly, using a gentle pulsing at end-range for greater control and body awareness.

The broomstick provides leverage for a deeper hing

The broomstick provides leverage for a deeper hinge (forward bend), while giving you feedback for your spine and shoulder position.

In the first clip, the stick supports around the bra strap/ lower thoracic spine, and sets the shoulders into neutral. You’ll also catch me adding some external rotation. As I hinge, I’ll add some easy “pulsing” at end range. This contract/relax combination will enable a deeper position that also feels more controlled.

In the second clip, I’ve adjust the stick to the lower cervical/thoracic junction, shoulders into cactus position where you’ll see me working internal/external rotation. As before, I can add a little pulsing at end range to get a little more juice out of the position.

You can give this a try the next time you do yoga (or sweep the floor).

Observing your body symmetry and seeking to make s

Observing your body symmetry and seeking to make small changes is immensely satisfying and enlightening. And, the process can be quite user friendly: 
After feeling some shoulder tightness on my left side this morning, I had a look. Can you see how my left shoulder and collar bone are lower than the right? and how the chest has less space than the right?

In the second clip, I’m spending some time on the myofascia of the chest and front shoulder. Nothing fancy really, just some light pressure with the ball and movement. I did find some pretty gnarly tripper points around the pec minor attachment, subclavius, and scalene (to name a few).

Finally, I did the bow pose again and noticed a definite improvement in my ability to extend the shoulder. (Not pictured, there was also improvement of the shoulder in flexion as well.)

Small change/improvement in the short term leads to profound changes down the road…#lowexpectations

Btw, the crazy looking ball by Slings. Highly recommend!
@celiachiangbr_slings_yoga

The Inchworm is a great way to illustrate how to u

The Inchworm is a great way to illustrate how to use neuromuscular-wizardry in your practice, plus, this totally loosens up that stiff lower back.

Check it out: first, activate the psoas/hip flexor by squeezing the knees into the floor. The pelvis tilts forward and your butt will lift skyward. Hold for 30 seconds, keep breathing, and squeezing.

Next, relax into neutral. Take a moment in Sphinx to stretch your belly (think uddiyana bandha), then move into the bow pose.

The big idea is that by fatiguing a targeted muscle, it stretches better, and we can more effectively activate the opposite side muscle. In this case, the psoas stretches while the glutes/hamstrings activate.

Repeat 2-3x

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#yoga #yogatricks #yogateacher #ashtangayoga #vinyasayoga #teamvinyasa #movement #mobility #flexible #stretch #smartstretch #backbends #psoas #hipflexor #hips #back #backstrength #glutes #hamstrings

Inversions are a great place to multitask! Here,

Inversions are a great place to multitask!

Here, I’ve tied my knees together (don’t ask), and am going back and forth between seated and inverted internal hip rotation. Kinda weird looking, but interesting 🧐

Banding the chest is a great way to self-adjust in

Banding the chest is a great way to self-adjust in weird backbends (bhekasana), while getting better isolation in the thoracic spine.

Don’t worry about the stripes across your chest afterwards, they go away. Besides, it will help with your “tough guy” image.☠️

Not for everyone, these banded drop backs are exce

Not for everyone, these banded drop backs are excellent for activating the lower trapezius.

If you try, band the base of the neck and focus on extending the neck by squeezing the area around the bra strap.

Go slow and develop a relationship with the band...enjoy!

Do you ever get that fever? That Yoga Fever? Seri

Do you ever get that fever? That Yoga Fever?

Seriously, it’s a thing. And I don’t just mean extra enthusiasm about your poses, I’m talking about a full on Detox brought on by practice.

I had a good one last week. I spent 3 days, in bed, asleep. Of course, getting sick in the age of covid is especially weird, but luckily this “spring cleaning” was a result of all the extra yoga I’ve been doing lately.

I tell ya, after fasting and sleeping for 3 days, my body feels great! The fever broke last Friday, and I spent the weekend back bending (full moon and all).

Today marks 16,436 days since I was born, but I do

Today marks 16,436 days since I was born, but I don’t feel a day over 6500! 🥸#dadjoke  I did a bunch of drop backs to celebrate.

Happy Equinox! Spring to the north, Autumn to the

Happy Equinox! Spring to the north, Autumn to the south, 12 hours of day/12 hours of dark to all! (It is an equinox after all...)

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#strength #mobility #yoga #fit #gym #outdoor #sun #blue #netherlands

This is called Reverse Uth Pluthi. Instead of push

This is called Reverse Uth Pluthi. Instead of pushing, you can hang for a while.

Your first inversion was shoulder stand. In fact,

Your first inversion was shoulder stand. In fact, I bet you were busting out some form of “candle stick pose” when you were a little kid, long before your first official yoga class. If you look closely, you can even see the cat inverting…

The “medicine cabinet” of yoga, shoulder stand has lots of therapeutic value for your organs, muscles, respiratory, and immune system, as well as the calming nature of this introspective posture.

Although we tend to favor more exciting poses (backbends, arm balance), let’s use these last few days of winter weather to enjoy the nurturing effects of the Mother of all asana.

My recommendation is to keep it active and freestyle a bit when you are upside down. The change in gravity (and point of view) will help you extract even more juice from a familiar movement.

Enjoy!

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#yoga #yogainspiration #yogaeveryday #yogalove #ashtangayoga #inversion #inversionaddict #shoulderstand #mobility #flexible #fit #fitness

Happy CNY! #Ox For your IG posts, I’m thinking

Happy CNY! #Ox

For your IG posts, I’m thinking that Gomukhasana is the way to go. I chose a selfie instead.

Happy and Practice-full New Year! Finished my dos

Happy and Practice-full New Year!

Finished my dose of (approximately) 108 Sun Salutes...the perfect thing after staying up past my bedtime and carbo-loading last night 😋

Bonus, the training mask added resistance to my breath practice, while giving me the yoga-ninja-look that I’m going for this year🥷

We are humbled in the presence of the divine teach

We are humbled in the presence of the divine teacher. The teacher has multiple faces and many personalities while walking the same path as us.

We are the yoga practitioners - free of any binding or weird conditioning. Truly liberated because we follow The Path of Practice.

Like a great artist once said, we flow together, we grow together. We are a family, a community, a team. #teamvinyasa

Thank you all for your practice and dedication. You are my people. I am humbled to be your spiritual friend.

Om Tat Sat

(Please tag anyone that I missed🥸)

Quote by @rayliumusic

How do you know where to adjust Baddha Konasana?

How do you know where to adjust Baddha Konasana?

Sound on to find out!🙃

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