Move With Adell 😘MWA

My favourite way to do wild thing ☝️ why? Because it ensures you’re there because you PUT yourself there. Not because you landed there like a floppy noodle 🍜 It challenges you to stabilise yourself a little more, and if you do lose your balance, your foot is RIGHT THERE above the floor ready to catch you. This is a variation we play with in the newest flow to Move with Adell: a strength focused flow playing with side planks and side body muscles 💪 #movewithadell #yogainspiration #yogaonline #yogaflow #wildthing #wildthingpose #wildthingvariation #yogatransitions #yogabalance #reflexivestability

What’s your favourite side plank variation? Comment below! Side plank variations are what we are focusing on this whole month on Move with Adell! The newest flow has this dynamic element and moving quickly from side to side with optional add-ons. Here are some more add ons not listed in the video: • crunch top knee to top elbow • go 90% to wild thing (so the foot doesn’t touch the ground) • move between hands and forearms as you go side-to-side • bring bottom knee to chest as you dip hips down and back up ahhhh so many more possibilities!! You could add spinal waves, twists, different foot placements…dang I wanna stop typing and get on my mat now! Join the beautiful and cool Move with Adell community on this side plank playground — my profile has the way in! #sideplank #sideplankvariation #flyaway #sidebodyworkout #obliques #shoulderworkout #corestrength #corestability #reducebackpain #yogainspiration #yogasequencing

And yes, we do this ☝️ in the newest flow to the MWA library! Your inner ear (vestibular system) has a pretty straightforward role: tell your brain which way is up, and what direction you’re moving in. But there are MANIFOLD ways it interacts with other areas of the central nervous system! It’s so cool! One way is that it helps to give you more reflexive stability (meaning: you don’t have to think about it! It happens automatically) So we can train reflexive stability by training the vestibular system. When we bring the EYES 👀 into it, by looking at our thumb while it moves, we bring in another hefty amount of brain activity through the visual system. This is gooooooood for learning, changing, adapting. So to build this up, try regularly changing direction, height, and the position of your head! Every month I create a new balance focused flow which brings in this work. It’s sooooo fun! YOUR FIRST WEEK IS FR3E!! Iink in my profile to triaI it out #yogabalance #vestibular #innerear #reflexivestability #stability #yoga #neuroyoga #yogainspiration #yogateacher

Since we’re working on #sideplank variations this month, we’re starting off with a some work on the median nerve. This nerve gets pulled into tension when we do side plank, and so flossing it and slackening it may help reduce any discomfort we feel in side plank! Those movements are woven into the new flow, a gentle sequence for wrists and side body. Expect juicy lateral movements too in this feel-good class! #mediannerve #wristmobility #shouldermobility #shoulderstability #sideplankvariation #yogatips #yogainspiration #yogaclass

I call this one the “hard of hearing yogi” It’s actually a mobilisation for the ulnar nerve 🤓 The ulnar nerve innervates our wrist and finger flexor muscles. If it’s unhappy, wrist flexion may be painful or difficult. Nerve gliding like this can be super effective! Give it a try and let me know if it helps! This nervous system centric approach is what you can expect from all the yoga classes and workouts on Move with Adell. ☀️ Your first 7 days are free! ☀️ #functionalneurology #yogateachertraining #yogateacher #yogatraining #neurology #nervoussystem #brainhacking

I don’t care what anyone says, to me if you’re using all the same muscles as someone with both feet up, then that’s lolasana, even if your feet are still down. Why? If you’re WORKING for it — ie you are OUTSIDE OF YOUR COMFORT ZONE: - pushing with your shoulders to press your chest away from the floor, and - lifting your knees to your chest and your feet to your bum, then you are doing lolasana, specifically YOUR VERSION of lolasana. And by doing the work, you’re getting closer to having your feet off the floor. If Taylor Swift can have her own versions, so can you. Don’t let anyone else have ownership of your lolasana. ~*~*~All of the above applies to any skill~*~*~ This is part of the newest class to Move with Adell as we work towards lolasana and jump backs/throughs! #movewithadell #lolasana #lolasanadrills #santosha #corestrength #shoulderstrength #yogatips #yogastrong #yogatutorial

“If it’s hard you’re probably doing it right” 😅 that’s my mantra lately AND it certainly goes for learning #jumpback and #jumpthrough (our focus this month!) I myself am still working on my bent arm strength so my form isn’t perfect in this video. But if you want to learn with me, I’m guiding you through this drill (and more!) in the new flow to MWA, a dynamic 13-minute class that’s honestly SURPRINGLY FUN for how much work is crammed in 😅 Anyway…how are you? Are you doing okay? Everything alright with you over there? I hope so. Remember nothing is permanent. I love you 🫶 #jumpbackjumpthrough #bentarmstrength #yogatips #ashtanga #yogastrong #asana #yogatransition #movewithadell #yogainspiration

Point 5 is especially worth keeping in mind!! 🙃 This super active way of getting into #dancerpose is soo worth working on even if you never achieve the grab! 🫴🦶 Because it requires: • hamstring and glutes strength (good for many things) • active shoulder flexion mobility (good for many things) • balance control (good for many things!!) These drills are ones you’ll have a love/hate relationship with 😈 🌟 And now on MWA there are two “Brain Hacks and Body Drills” workshops — one for over arm shoulder mobility and one for hip extension 🌟 And don’t forget: never compare yourself to people on the internet!! Although YES I’ve had to work at this and I lose it if I don’t do it regularly, I also didn’t do anything to get my long limbs!!! #flipgrip #activeflexibility #backbend #mobility #mobilitychallenge #hamstringstrength #glutestrength #shouldermobility

Balance is like a muscle — use it or lose it, PLUS you need to continually challenge it to keep improving it! I don’t think people realise how FREAKIN important this is ESPECIALLY as you get older!! If you’re not working for your balance, and you only stick to poses and transitions that make your ego feel good about not wobbling, then you’re not doing anything to teach your brain how to keep stabilising you. Plus it can be really fun to play with head movements and closing the eyes and just embrace the wobbles,…knowing it’s also making you STRONGER and MORE STABLE! These exercises are powerful for improving even things like your inversions and your arm balances! Ahhhhhh I love neurology!! Anyway, this ☝️ stuff is in the new flow to Move with Adell! Join the most awesome community and come work on your brain and body with us 🧠 💪 #yogatips #betterbalance #brainbased #neuroyoga #yogabalance #yogatips #youregoisruiningeverything #yogaasana

Internal hip rotation: an underappreciated range of motion in the typical asana practice…wouldn’t you say? Training it may help you with forward folding and core compression! That tight knee-to-chest position is what we need for what we’re focusing on this month: jump backs and jump through! (With some flirtations with #lolasana too 😉) We’re starting with a Gentle Flexibility Focused Compression flow! There’s a LOT of fun to be had this month as we work on these skills with the affirmation “I can change my attitude towards the things I cannot change” 😇 #yogatips #hipmobility #jointmotorcontrol #jumpback #jumpthrough #yogastrong #onlineyoga #creativesequencing

Alien pose is a LOT on the shoulders and it can feel weird to know what to do with your pelvis, so this is a great work-around! Alien wild thing! …or maybe just “Alien Thing” 😃👾 Here’s how: - Go to wild thing - Imagine a little chair under you—sit down in that chair - Lift the chest up to the ceiling as you keep sitting in the chair 🪑 I love to move in and out of it a few times too. Feels so good!! ☝️ this is in the newest flow coming to Move with Adell soon! It’s a strengthening flow for your shoulders and chest 💪 all part of our work towards #extendedpuppypose #yogatips #alienpose #wildthing #yogacues #yogainspiration #asanavariation #asana #shouldermobility #hollowback

This little thoracic extension exercise is at the start of the newest flow to MWA! I struggled for the LONGEST time with the proprioception (awareness!) of how to move through the upper spine without my shoulder blades doing all the work. These are the things that helped me! 1️⃣ Use something that gives external feedback: something outside of your body to use as a target to move towards. (The brain 🧠 loves this!) 2️⃣ Contrast work: do the OPPOSITE of what you’re aiming for— to feel what NOT to do 3️⃣ Learn to isolate the shoulder blades: awareness here can help you understand also how to NOT move them 4️⃣ Put it all together! Let me know if this helps you find that feeling of moving into thoracic extension! #thoracicextension #backbendtips #backbending #puppypose #yogatips #spinemobility #proprioception #neuroyoga