Adarsh Yoga

Join me for this 30-minute follow-along yoga session inspired by Ashtanga Yoga Second Series. This practice focuses on building back strength through deep spinal activation, controlled backbends, and dynamic movements. We’ll flow through a sequence designed to strengthen and support the spine, improve posture, and enhance flexibility.

To wind down, I’ve included a few dynamic Pilates-inspired moves to further engage the core and stabilize the lower back. Whether you're an Ashtanga practitioner or simply looking to build a stronger, more resilient back, this practice is for you.

🌿 No props needed | Suitable for intermediate practitioners
🔥 Let’s strengthen, open, and move with intention!

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About Adarsh Williams

Hi, I’m Adarsh Williams! Since 2009, I’ve been sharing wellness tips on yoga, stretching, and movement. Explore more of my books, videos, and content at SmartStretch.com

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Chapters:

0:00 Introduction

0:05 Childs Pose/ Breathwork

0:25 Cat/Cow

1:25 Wrist Stretches

2:00 Calf Raise

3:08 Sun Salutation A

5:00 Sun Salutation B

7:15 Standing Fold

8:55 Triangle Pose

10:00 Revolve Triangle

11:00 Side Angle

12:15 Wide Feet Fold

16:10 Pyramid

18:10 Chair Pose

18:35 Crow

19:00 Warrior A

19:50 Warrior B

20:50 Locust

21:50 Cobra

22:30 Bow

23:20 Lunge

24:25 Camel

25:05 Arm Stand

25:50 Puppy

26:30 Shoulder Bridge

27:00 Full Back Bend

28:00 Single Leg Pull

28:25 Leg Scissors

29:20 Thoracic Twist

29:50 Deep Quad

30:15 Pigeon

33:20 Breathwork

34:10 Rest

34:30 Outro & Links

As we begin the new year, many of us reflect on resolutions and aspirations. In yoga, the equivalent of resolutions is sankalpa, which means "focused intention." This stands in contrast to vikalpa, meaning "divided intention."

Without setting clear intentions, we’re often pulled in multiple directions, leaving us feeling scattered and overwhelmed. A sankalpa, however, is not just a one-time resolution—it’s a daily practice of aligning with your purpose and values. Personally, I like to set my sankalpa right after waking up, even before coffee, to frame my day with perspective and clarity.

Here’s a traditional yoga meditation for Sankalpa, and creating intention:

Sankalpa Meditation (6-10 minutes)

1. Gratitude

Begin your meditation by focusing on gratitude. Take a moment to experience sincere appreciation for the many blessings in your life. This practice shifts the mind toward seeing things as they truly are, fostering joy in the present moment.

• Reflect on the big things, like family, friends, health, or opportunities.

• Notice the small things, like the cool air on your skin, the rhythm of your breath, or even the sound of rain.

Without gratitude, even extraordinary moments in life can go unnoticed. But when we take time to be thankful, we open our hearts to the richness of life as it is. Life itself is a profound gift, and we’re fortunate to have the senses and awareness to experience it.

2. Karma: Doing The Work

Next, turn your attention to karma—our actions and their effects. This step involves both offering and asking for forgiveness.

• Offer forgiveness: Visualize someone who has caused you harm or pain. Imagine them standing before you. Take a deep breath and, with sincerity, say, “I forgive you.” Understand that forgiveness is not about excusing harm but about freeing yourself from the burden of resentment.

• Ask for forgiveness: Now, consider moments where you may have unknowingly or knowingly caused harm to someone. Visualize that person and mentally say, “I ask for your forgiveness.” This practice fosters humility and clears the emotional space for intention to take root.

Forgiveness is a gift we give to ourselves as much as to others. It allows us to move forward unburdened, with greater clarity and compassion.

3. Manifestation: Envision Your Dreams

With your heart open and your mind clear, turn to the final phase: manifestation.

• Ask yourself: What do I truly want? This could be a specific goal, a feeling, or a state of being.

• Visualize yourself fully achieving this intention. See yourself in that moment of success, accomplishment, or fulfillment. Feel the emotions that arise as if it has already happened.

By envisioning your dreams with sincerity and detail, you align your thoughts, emotions, and actions with your deepest intentions, creating the foundation for transformation.

This three-part meditation can be a daily practice to anchor your Sankalpa, strengthen your resolve, and guide your journey toward a more intentional life.

Beyond Meditation

While we can’t control everything—like the weather or external circumstances—yoga reminds us to focus on what we can influence:

By consistently exercising agency over these areas, we align our lives with our values and create momentum for positive change. These small, intentional victories build the foundation for a life lived with purpose and clarity.

Find me online: www.smartstetch.com

Join me, Adarsh Williams, for a dynamic 30-minute vinyasa flow where yoga meets anatomy. Together, we’ll explore the fascinating world of Anatomy Trains and Myofascial Meridians, uncovering how the body’s fascial lines connect and support us in every movement. This sequence is designed to enhance your balance, flexibility, and overall well-being. Whether you’re an experienced practitioner or just starting out, you’ll leave feeling refreshed, aligned, and deeply connected to your body.

www.ashtangayogagroningen.nl

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#ashtangayoga #ashtangaintro #ashtangavinyasa

Ashtanga is the foundation practice of so many modern yoga styles today. From Rocket to Vinyasa to traditional Mysore Ashtanga itself, the original method of Krishnamacharya and Pattabhi Jois introduced the world to this dynamic style of breath and flow.

This Ashtanga Yoga Short Form includes a medley of poses from 1st and 2nd Series to give a you a complete practice in a short time.

In this video:

More Ashtanga? Please Subscribe: https://www.youtube.com/c/smartstretch?sub_confirmation=1

About Your Teacher:

Hi! I'm Adarsh Williams and I've been practicing Ashtanga since 1998. After living in Mysore for the better part of 3 years, I received Ashtanga Authorization directly from Pattabhi Jois, and was upgraded to Level 2 by Sharath Jois in 2009. I've had many wonderful mentors and students along the way that have motivated me to keep improving in my teaching.

In this video, we practice a mix of 1st and 2nd Series Ashtanga that is user-friendly enough of a beginner, but offers the challenge that we love from the practice.

Find out more about yoga and everything else that we are up to at:

www.ashtangayogagroningen.nl

Instagram: https://www.instagram.com/adarshw/

Facebook: https://www.facebook.com/adarshyoga108

YouTube: https://www.youtube.com/smartstretch

Thanks!

Adarsh

Learn how focusing on the exhale, not the inhale, is the key to breath regulation and relaxation in high pressure situations. Join Rolfer Aaron Eden and Ashtanga Yoga teacher Adarsh Williams for this discussion on breath, public speaking and performance coaching. Filmed at Esalen Institute, Big Sur, California.

Find episode transcript and everything else:

www.smartstretch.com

https://vimeo.com/ondemand/smartstretch

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#stretch #activeisolatedstretch #smartstretch

Join Adarsh for his Full Body Smart Stretch Class! This 45 minute class shares Active Isolated Stretches for virtually every body part. This is a great sequence for anyone beginning their flexibility journey!


- Hips & Hamstrings

- Psoas & Hip Flexors

- Rotator Cuff

- Shoulders

- Neck

- And so much more!

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About Your Teacher:

Hi! I'm Adarsh Williams and I've been engaged in the Wellness field for over 25 years. During that time, I’ve learned a lot about the best practices related to yoga, stretching, and mobility. I love to share this insight with others!

In this video, we practice Active Isolated Stretching, an effective technique where you only hold the stretch for 2 seconds. These short duration stretches allow for maximum length in the muscle without triggering the protective stretch reflex.

Find out more about yoga and everything else that we are up to at:

https://www.smartstretch.com

Instagram: https://www.instagram.com/adarshw/

Facebook: https://www.facebook.com/adarshyoga108

Download The Video To Use Offline & Support The Channel: https://vimeo.com/ondemand/smartstretch

Your purchase supports the creator, plus you can download to your device!

Thanks,

Adarsh

Enjoy!

Kata is a Japanese word meaning “form”. 

Usually, we hear the word Kata in reference to the choreographed movements within a martial art form such as Karate. When I was studying Shiatsu, we learned a specific Kata for the treatment of clients. 

Kata is a Way of Doing, rather than rote repetition. This is an important distinction because Kata gives a Foundation that more easily lends itself to adaptation and spontaneity. 

In the yoga world, we have a similar idea of organized form within the Vinyasa Krama method. 

In Vinyasa Krama, each Asana has a set number of Breath-Coordinated Movements leading to the State of the Asana and back to the beginning. 

For example, a Sun Salutation A Series has an “assigned” Vinyasa number of 9, meaning there are 9 breath-coordinated movements in the “A” Series. From there, each Asana Sequence follows a Specific number of Vinyasa.

In this video:

- 68 Minute Follow Along Class

- Traditional Sequences from The Primary Series 

- Vinyasa for each Asana counted in Sanskrit

- Guided Pranayama

- Guided Relaxation

#1hourashtangayoga #ashtangaintro #ashtangavinyasa #ashtangayoga

More #ashtanga + Please Subscribe: Please Subscribe: https://www.youtube.com/c/smartstretch?sub_confirmation=1

And Support The Channel: https://www.paypal.com/donate/?hosted_button_id=ESFUNBXGUAWMS

About Your Teacher:

Hi! I'm Adarsh Williams and I've been practicing Ashtanga since 1998. After living in Mysore for the better part of 3 years, I received Ashtanga Authorization directly from Pattabhi Jois, and was upgraded to Level 2 by Sharath Jois in 2009. I've had many wonderful mentors and students along the way that have motivated me to keep improving in my teaching. 

In this video, we practice a mix of 1st and 2nd Series Ashtanga that is user-friendly enough of a beginner, but offers the challenge that we love from the practice. 

Find out more about yoga and everything else that we are up to at:

https://www.smartstretch.com

_

#vinyasa #vinyasakrama #countedvinyasa #vinyasayoga #yoga #yogi  #practiceandalliscoming 

_

Primary series asana with vinyasa number:

Surya Namaskara A - 9
Surya Namaskar B - 17

Padangushtasana - 3

Pada hastasana - 3

Utthita Trikonasana - 5

Parivritta Trikonasana - 5

Utthita Parshvakonasana - 5

Parivritta Parshvakonasana - 5

Prasarita Padottanasana (A, B, C & D) - 5

Parshvottanasana - 5

Utthita Hasta Padangushtasana - 17

Ardha Baddha Padmottanasana - 9

Utkatanasana - 13

Virabhadrasana (A & B) - 16

Dandasana - 13

Paschimattanasana - 16

Purvatanasana - 15

Ardha Baddha Padma Paschimattanasana - 22

Trianga Mukhaekapada Paschima - 22

Janu Shirshasana (A, B & C) -22

Marichiasana (A, B - 22, C, D - 18)

Navasana -13

Bhujapidasana - 15

Kurmasana - 15

Supta Kurmasana - 16

Garbha Pindasana - 15

Kukkutasana - 15

Baddha Konasana - 15

Upavishta Konasana - 15

Supta Konasana - 16

Supta Padangushtasana - 28

Ubhaya Padangushtasana - 15

Urdhva Mukha Paschimattanasana - 16

Setu Bandhasana - 15

Urdhva Dhanurasana - 15

Paschimattanasana - 16

Sarvangasana - 13

Halasana - 13

Karnapidasana - 13

Urdhva Padmasana - 13

Pindasana - 14

Matsyasana - 14

Uttana Padasana - 13

Shirshasana - 13

Baddha Padmasana - 16

Yoga Mudra - 16

Padmasana - 14

Uth Pluthi - 14

https://vimeo.com/ondemand/ashtangafoundation

Download the video and support the channel!

#1hourashtangayoga #ashtangaintro #ashtangavinyasa

Ashtanga is the foundation practice of so many modern yoga styles today. From Rocket to Vinyasa to traditional Mysore Ashtanga itself, the original method of Krishnamacharya and Pattabhi Jois introduced the world to this dynamic style of breath and flow. 

In this class

- 1 Hour Follow Along Class

- Traditional Sequences from Primary & Intermediate Series 

- Vinyasa for each Asana counted in Sanskrit

- Tips for each Asana in the captions

- Set List for the class

- Guided Pranayama

- Guided Relaxation

More Ashtanga? Please Subscribe: https://www.youtube.com/c/smartstretch?sub_confirmation=1

And Support The Channel: https://www.paypal.com/donate/?hosted_button_id=ESFUNBXGUAWMS

About Your Teacher:

Hi! I'm Adarsh Williams and I've been practicing Ashtanga since 1998. After living in Mysore for the better part of 3 years, I received Ashtanga Authorization directly from Pattabhi Jois, and was upgraded to Level 2 by Sharath Jois in 2009. I've had many wonderful mentors and students along the way that have motivated me to keep improving in my teaching. 

In this video, we practice a mix of 1st and 2nd Series Ashtanga that is user-friendly enough of a beginner, but offers the challenge that we love from the practice. 

Find out more about yoga and everything else that we are up to at:

https://www.teamvinyasa.com

Instagram: https://www.instagram.com/adarshw/

Facebook: https://www.facebook.com/adarshyoga108

Download The Video To Use Offline & Support The Channel: https://vimeo.com/692295215

www.smartstretch.com  

Sleep hygiene is essential. Yet, many of us suffer from poor sleep quality. This guided meditation is intended to take you into a deep sleep within 15 minutes or less (better than pizza delivery).  

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