One of my goals was to get my foot to the back of my head whenever I wanted it there. This is me practicing. (It's there!)

Anyone wanna see my practicing?

I've been working on the flexibility in my thoracic spine as part of my 2009 goal of getting my foot to the back of my head whenever I want it there.

We're getting there. Also, apparently my ass is getting too big for my shorts. Thats nice.

A little wobbly? I face plant every day. For now. It's all good.

Working on building strength with special guest Michael Roike.

A riff on urdhva kukutasana a-- with a focus on sutra 3.32-- By samyama on the kurma nadi (a subtle tortoise-shaped tube located below the throat), motionlessness in the meditative posture is achieved.

Attracting pigeons.

KAPOTASANA
What's really interesting here is finding places of weakness, tightness, or asymmetry, and targeting it directly. If something's out of whack, we gotta build both the length and the strength to put it back. So first things first, we we have to FEEEEL the asymmetry, but then we begin to introduce actions that encourage symmetry. When I practice I don't always know how to do that! Regularly at the gym, I play around with strength building concepts and overlay them onto poses. You've seen a bunch of them so far in this feed, right? #
So much of the practice of yoga is *strength building*-- the front body needs to both *lengthen* and work. Same with the front of the legs, the back of the thorax, back of the legs, pretty much everything.
This will keep your thighs forward enough that the spine can mobilize in all of its different places (not just the low back) and you can research the posture further, for longer.
Pretty great post deadlifts and cleans 🙂 Grab a pvc pipe!

HIPS: there is a real effort keep the navel over the hips and the hips over the knees for as long as possible so as to give the spine a chance to lengthen and circularize. You're not trying to rest on the ball so much as gesture forward from it.
SPINE: the key is finding an anchored and stretching front body -- floating ribs in, coccyx down, lower spine extended, upper spine extended, back muscles engaged.
The spine goes up up up.
SHOULDERS: To move from an extended shoulder joint to a flexed shoulder joint, you just take your arms from down to up... except for our purposes, it requires scapular protraction (wide) , upward rotation (bottom of the blade in to the rib) , and some elevation (just enough to stretch!) ... WTF: first part getting easy? In the second part, I'm using a resistance band to move from a flexed elbow to an extended elbow in a manner that strengthens the tricep. A stable shoulder girdle is essential for longevity in this posture (and practice)!

Ordinary afternoon. Intermediate series. Firefly, and her many stages of life.

Handstand push-ups with a resistance band.

A rare peek inside the mysore room. Are you interested in going further in your yoga practice? Working one-on-one with a teacher is an incomparable experience. Go further, go deeper. What do you want to work on? Reach out michael@michaeljoelhall.com

Warm up 🙂

Psoas/quad stretch @ :30

2. Control Your Movement

1. Organize Yourself

2. Control Yourself

3. See Step 2

4. Lay that thing down flip it and reverse it. "ti plif nwod gniht that yal"

1. Organize yourself 2. Control Yourself

#ashtanga @livelyogini

(flossing my diaphram) gut smash

oh huh
they bend here,
too --
duh

practice just isn’t so sexy. (unless you’re @chrisnhamp — a damn fine ashtangay)

B part

target receipt practice receipt

4.5x faster @balancegym

heart openers with friends.

TYPICAL SATURDAY

OTHER SIDE

back bending — safely.

It takes
a village. @holly.yogs.lightly

hurricane. the moon. and me.

sundaze sundaze sundaze

(that view tho)

band pull aparts
5x10 allow full movement. go slow. shoulders down.

strength on strength
makes length @carsonclaycalhoun see the straps
in my hands?

that’s prolly my fave way to use them

sped up 2x the active cow face frc-ish @carsonclaycalhoun

I LIKE TO
ROLL JOINTS

@EMERYMARGARET ALREADY WENT

@EMERYMARGARET SUNDAY
FUNDAY

FRAAAAANDSSSS

like ya do at work
#eatondc

Chose
pleasure
over
pedantic

I did not
let perfection
inhibit proficient.

8 8 Cossack squat get ups focusing on hip IR

5 rounds.
There were 8
dB lunges too.

make friends—
add
each
other! ps: who did
i miss?? thanks:
#eatondc
@roarborealis
@korikam
@esh421
@emerymargaret @ryanpcathcart

JEFFERSON CURLS

@madeline.miskie Thanks for
the inspiration @sammy_j2

Jefferson
Curls

kriya & pranayama

mudra

but sound on.

reminds me of

sound on

Joints!

an after of pranayama, bandha, kriya, and a lot of spine segmentation

mari b

Rishi marichi was 😩🙄 but “b” is for birthday so here we are.

every moment of every day is a chance to notice how
Alive you are.

#37 but ya keep going.
ya stay awake.
and you rejoice in being alive.

Dang

how do you
check your
pedicure?

LOOKING FOR THE NEGLECTED BITS AND ASKING THEM TO PLAY

sped up 20x

20!

bootscoot & boogie

sped up 20x

20!

bootscoot & boogie

DIWALI IS THE SPIRTITUAL CELEBRATION OF:

VICTORY OF LIGHT OVER DARKNESS,

GOOD OVER EVIL,

KNOWLEDGE OVER IGNORANCE"

it actually looks a lot more like this.

Let me know if you’d like to join in on the fun.

/so!/satisfying!/

“It doesn’t feel like it’s getting any closer,” she says. “Work with gravity— that’s good stuff, “ I say. watch the face. That eyeroll.

the thing about feelings is that you have to feel them. (

The mystic paradox of yoga:

You'll feel more. and sufferless.

Day 1

Led Primary
@theyoga.club
Sat am Mysore
@theyoga.club
T-W-Th 7-10

+ Sun 9-11

reach.

afternoon practice.

easy does it, hall.

k bai

Some call this one
“terrible face pose”

K bai 🙈

o hai

k bai

Most folks can jump higher than a tree.

Didja hear about the rooster who came in first?

He got real cocky.

I never got why people liked sunrise so much.

then it dawned on me.

wow wow wow
@judydcz @theyoga.club

besos

Friday 7/29

Led Primary,
with music.

7:30-9a

Sign up at theyoga.club

a duck haiku

hit by car, fucked wrist
end of April, healing up
funny pose to like

very happy
with the wrist.

Sped up from 2min to 14sec

ridiculous.

wrist journey continues.
better & better.

Chair yoga

Getting support from an old friend. @fitqueenirene

Karen's the first person. I ever saw use this to teach.

good morning!

Work stuff 🙂

work stuff 🤠

ankles getting better.

Ankle update: Healing!
Wrist update: Healed!
Charlie says “Hurro!”

Gentle
late afternoon
shapes

My whole life is vacation practice tbh

just love watching Charlie’s face thats all.

So simple. So good. Also, gives ballroom. 🫰🫰🫰yas yas yas

Word. Word.

🧘‍♂️Exploring Time Delays in #AshtangaYoga 🕰️

Did you see my article (link in bio)

🔄 I intertwine the practice of yoga with systems theory, emphasizing that the fruits of yoga bloom subtly and gradually, embodying a crucial time delay between practice and noticeable benefits.

🌱 It’s like a garden, little changes are a big deal over time— consistent practice nurtures physical strength, flexibility, and mental focus, forming a continuous cycle of growth and discovery. You can’t rush the crop.

🔄 Practice becomes a holistic exploration, intertwining physical, mental, and emotional spheres.

🚶‍♂️ Navigating through the complexities and time delays in yoga involves embracing vulnerability, seeking personalized guidance, and cultivating patience and compassion.

📝 Strategies like maintaining a practice journal and engaging in community practice are highlighted as vital in navigating through the subtle, continuous progress that unfolds over time.

🌟 Remember: The journey through Ashtanga Yoga is not merely about mastering poses but a holistic exploration that unfolds patiently and subtly over time.

🔗 Link to the full in bio

#YogaJourney #Ashtanga #YogaPractice #HolisticGrowth #Patience #Consistency #YogaLife #YogaCommunity #Mindfulness #MentalHealth #PhysicalHealth #EmotionalHealth #SustainableProgress #YogaBenefits #SystemsTheory #TimeDelay #YogaMastery #YogaPhilosophy #YogaWisdom #YogaForLife #YogaEveryday

Did you finish day 2?

Did you like the tabata?

My friend from @theyoga.club Liz @lizzoouli suggested I record my practice to check in on some asymmetries I'm balancing. She’s worried I don’t get enough time with a teacher for myself. I broke my ankle and rib last year getting hit by a bicyclist, and my wrist about a year before that getting hit by a car. I am really proud of my generally good attitude, outside of one meltdown phone call ( thanks @made_by_mara !!). Yoga has instilled patience and persistence, pragmatism and a solutions focused growth mindset. 10/10, would recommend. The yoga, that is. The getting hit by stuff is a 2/10.

If you need some support in your practice or healing journey, hmu. This stuff works.

I love sharing yoga and I think it shows. Here’s a peek in at a private coaching session with @mikematspace at @theyoga.club — We’re doing a study on shoulder movements that will enhance backbends, twists and binds. I didn’t wanna blow up his spot here, but I thought I looked extra muppety so I had to share.

These sessions are super fun —
You can book a session with me from michaeljoelhall.com — it’s very straightforward 🙂

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Here’s some stuff I do in order to wrestle with the nature of reality and the infinite. It’s mostly stuff to affect physiological change towards general well being layered with meditation and mindset. These disparate systems encourage an emergence of something greater than the sum of their parts. It looks some kinda way.

Ashtanga Yoga is a system of yoga.

A system is a dynamic network of components that interact to produce specific outcomes. It includes:

1. Elements: The individual parts that make up the system.
2. Interconnections: The relationships and interactions between the elements.
3. Function or Purpose: The goal the system aims to achieve.

Systems exhibit lifelike qualities, even if they consist of nonliving elements. These characteristics include:

• Self-Organization: Systems can arrange themselves into orderly patterns without external direction.
• Self-Repair: Systems can mend themselves when disrupted within certain limits.
• Resilience: Systems can withstand shocks and continue functioning.
• Evolution: Systems can give rise to entirely new systems through innovation and adaptation.

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

Here are some of my current favorite lower back strengthening and compression strategies and their intended application.

As always, reach out if you want some in person or virtual coaching— or find me in the mysore room @theyoga.club

@mikematspace

Doing the impossible is a matter of breaking it down into possible pieces, with a dash of faith and patience.

Here are some additional handstands and Compression Drills/ Strategies for Intermediate Series.

Join @ashtanga.tech and me for an immersive intermediate series intensive. Explore the path to personal mastery with us in Nashville at @yogashalanashville ! This isn’t about hierarchy; it’s about individual growth and mastery. Let’s journey together towards personal excellence on the mat. See you there! 🌟

Enjoyment as a Discipline:

Hey y’all, it’s Michael here, bringing you some backbending inspiration from my workroom. My biggest tip? Stop making yourself miserable.

Incorporating enjoyment and gratitude into the discipline of yoga practice is in itself a transformative act. It shifts the focus from viewing practice as a duty or challenge to seeing it as a cherished part of daily life. This shift in perspective can significantly enhance a practitioner’s dedication and enthusiasm, making the practice more sustainable and enriching.

Commit to knocking the sh*t*y self talk off. Enjoyment is part of the process— be disciplined about its curation!

**
Intermediate Intensive -Nashville @yogashalanashville - 6/14-6/16
*
Primary Intensive- Washington, DC @theyoga.club - 6/21-6/23

exploring adaptation from a place of curiosity tends to be helpful as practice for when the exploration is by neccesity.

While the cats away

this weekend at @theyoga.club

Ron started as my yoga student when he was 67.

He is now 82.

🐐

I miss my friends so much 🥲

When I got to Goa, I felt anonymous again.

In Mysore, I felt like everyone had heard. I was the ashtangi who got hate crime'd in the face after his house burned down. I wanted to be the tall pretty one. Or the smart one. But for now, I was very much the tragic one.

Luckily, Rolf wasn’t watching the news. I was just one more 6'3 drop back for him to do. And he was happy to oblige-- quietly sharing lite bits here and there in my ear about his work. But not so happy with it that I didn’t get assigned sone extra. Great.

After 26 years of shrinking myself for others, I got to just be the big one. You gotta gang up to take the big one down, and that's what was happening in real life. Literal gangs at home on the street, and little yogi gangs jockeying for status in Mysore.

When you question your ability to be loved by the universe, it is very helpful to see real love pouring out of someone else’s eyes.

Rolf didn’t need to know that I was stitched together with laughy taffy and titanium. Marci went to work on putting my physical injuries to bed and Rolf my heart. Neither needed a narrative. it is good, because I was so sick of my own story I couldn’t take it anymore.

As I’ve been working on my book-- it’s almost done -- the only part that I haven’t gotten into is my introduction into Systems Thinking-- through a gang beatdown.

I have known catastrophe again and again and gotten up to go again and again. This might sound like hubris, but check my receipts.

Rolf was able to help me see the interconnected nature of things in a way that makes the big picture possible. He also helped me understand how unspecial I was — while also feeling very very, very special. As Rolf would say, you do as you feel, and every day, the Yoga grows inside of you like a little plant.

In many ways, the development of my practice and the autonomy — the Santosh— the self sufficiency — means that there is less labor for my teacher to take on. Now i understand that my desire to be better in my physical practice was also so that Rolf had to do less for me.

Since he’s dead now, I will have to put my thigh down on the ground myself.

word

✨ Breathe Your Way to Peak Performance ✨

Ever feel like your breath is holding you back in sports? 🏃‍♂️💨 Discover how breath training can transform your game, from boosting stamina to sharpening focus. Whether you’re a weekend warrior or an elite athlete, mastering your breath is the secret weapon you never knew you needed! 🌬️💪

Ready to unlock your full potential? Let’s dive deep (literally) into the power of breath! 🌟

Visit michaeljoelhall.com

#BreatheBetter #PeakPerformance #AthleteMindset #BreathTraining

@judydcz

Learn how to use your practice to live better. Ashtanga Yoga can impact our physiology in life changing ways. This and much more at https://ashtanga.tech/ @ashtanga.tech

Prax

a new shala begins

healing this ol’ cage one rib atta time

When I started practicing in 2002, there wasnt a yoga studio on every corner. Yoga hadn’t quite hit the granola standard yet (when its not just for hippies anymore). Practice in general was still counterculture, with lineage-based yoga studios having been established for a decade or two. It wasnt yet seen from a consumerist athleisure lens.
This was at a time when traditional yoga studios had begun to propagate naturally into smaller studios from their spry, allowing 30-something teachers to enter full time teaching, inside their own four walls. It was a time before the big boxes, the local chains, and venture capital from Wall Street. Yes, at one time, independent yoga studios were owned by people who had made exotic journeys and devoted insane amounts of time to their spiritual quests amd studies.

So what happened? Head to michaeljoelhall.com to read more.

This this this

if I could tho lbr

Backbending strategies. Heres 3 minutes on developing a better understanding of how to position the body and how to work end range strength.

Tuesdays @theyoga.club

hyggie x britney

b part

I’ve often had other yoga colleagues wonder how I made it so so far in Ashtanga yoga. They say it with a laugh, and knowing wink. The truth is that deep inside we’re all zebras in a room full of horses. I like to think that I’m a unicorn in a room full of zebras. But I know its all just drag. There’s only one of us here anyway. What I think my colleauges really mean is “you look like you’re having a lot of fun with this identity.” I get where they’re coming from— you’re not supposed to overly identify with this experience. Sometimes I think they just can’t fathom that you might have fun with a constructed identity and be able to let go of it. Ask any drag queen the second best part of getting into drag. Getting out of it. It’s the paradox between “be yourself because everyone else’s taken” and “ life is too important to be taken seriously. ”

o hai weirdo

bb steps

improve your back bend

I spy @theyoga.club ‘s own @mikematspace with one of my fave Internet educators— IRL

some backbending ideas for your practice.

Select postures from 2nd 1/2 of 2nd series
w/ a chair

looking for iyengar yoga in the DMV?

check out @532yoga on sunday mornings!

Resistance bands are great for end-range strength training, and this can be especially beneficial for Ashtanga Yoga asana practice—here’s the “why” in both anatomy and Ashtanga terms:

1. Why resistance bands work for end-range strength

Resistance bands provide what’s called variable resistance: the further you stretch them, the more resistance they provide. This makes them perfect for training end-range strength—that’s the strength required when your muscles are either fully lengthened or fully shortened. Think of the top of a backbend, the deepest point in Supta Kurmasana, or holding your leg behind your head: these are all end-range positions.

Unlike free weights, bands make it harder as you move deeper into the range, which is the opposite of most real-life strength patterns (where you tend to be weakest at the extremes). So by training at those extremes with resistance bands, you’re preparing your muscles and joints to be strong, stable, and supported in yoga’s most demanding positions.

2. Why that’s good for Ashtanga yoga

In Ashtanga, especially the Intermediate Series and beyond, we are constantly exploring the limits of flexibility and control. But:
• Flexibility without strength is like stretching a rubber band with no tension—it’ll snap or sag.
• End-range strength helps prevent injury by supporting joints in vulnerable positions—like Kapotasana or Karandavasana.
• It also helps balance the nervous system’s stretch reflex. If your nervous system doesn’t trust you to be strong at end-range, it will limit your flexibility. But when it feels you’re strong and stable, it lets you go deeper—safely.

3. Systems Thinking

From a systems view, resistance bands act as an elegant feedback mechanism. They amplify the demand precisely when the system (your body) is most vulnerable—end-range. By strengthening the feedback loop between mobility, control, and proprioception, bands help shift the whole system (your practice) toward resilient adaptability—aka fewer injuries and deeper poses with less drama.

community amor

Yoga practice is like playing a musical instrument.

We must practice for both skill and pleasure.

At first its scales, and then its compositions. Soon, we create our own music. We iterate and iterate. We remix. Freedom comes through experience and discipline.

At some point we burn the method. We destroy the reference. The joy in creation must be met in equal parts by destruction for the dance to be sustained. And this is how a purposeful life becomes art.

Only from formlessness can a form be created.

Full Body Workout for Rotational Stability.

A really fun circuit using the @vitruvian — with the isokinentic (echo) mode. The apparatus dynamically adjusts resistance so as to maintain a specific time duration at maximjm intensity over the travel distance defined in the firat 3 reps — theyre the ones that look easy. Watch the weight kick in and its no wonder it allows you to achieve incredible strength and mass gains quickly.

Repeat 4 Times, 45 seconds 45 seconds off.

Single Arm Reverse Lunges
Single Arm Reverse Lunges
Seated Shoulder Press
Kneeling Reverse Woodchop
Kneeling Reverse Woodchop
Single Arm Lawnmower Rows
Single Arm Lawnmower Rows

Full Body Workout for Rotational Stability.

A really fun circuit using the @vitruvian — with the isokinentic (echo) mode. The apparatus dynamically adjusts resistance so as to maintain a specific time duration at maximjm intensity over the travel distance defined in the firat 3 reps — theyre the ones that look easy. Watch the weight kick in and its no wonder it allows you to achieve incredible strength and mass gains quickly.

Repeat 4 Times, 45 seconds 45 seconds off.

Single Arm Reverse Lunges
Single Arm Reverse Lunges
Seated Shoulder Press
Kneeling Reverse Woodchop
Kneeling Reverse Woodchop
Single Arm Lawnmower Rows
Single Arm Lawnmower Rows

This dude has been my aesthetic goat for a decade.

His stuff is GOLD.

(🥵)

Yoga practice builds resilience— something i really encourage.

I’m sort of known for my resilience, which is a nice way of saying I’ve seen some sh*t and seem fairly well adjusted. I even got to write about resilience during times of political unrest for @yogajournal . I’m also known as well as my transparent, explicit approach to yoga and life.

I’m full of nonsense and laughter— with high concienciousness, and low agreeability. I help people understand yoga by becoming a team player— again, with high conscienciousness and low agreeability 😅😅 Independent thinkers who can be team players are like improv triple threats.

The secret to life is “Yes, and.”

Here’s my CV For the last half decade, including the trauma porn.

2020 Covid + RIP Brother & Sister-in-Law + first Functional Ashtanga training + Parents in lockdown in Mexico after moving w/brother & him dying.
2021 Opened @theyoga.club (omg no way)
2022 Evolved functional Ashtanga to Ashtanga Tech with Cory & Heather
+ Hit by car while biking + broken wrist and rib
2023 Turned 40
+ Hit by bicyclist and broken ankle and reinjured rib + huge success with peer support initiatives
2024 Quit Drinking and kept on rehabbing + changed my body radically (again) + took on the neighborhoods drug problems
2025 Infinite Possibilities

I’m the friendly neighborhood ashtanga yoga teacher, whose mysore program has been going at it uninterruptedly since 2013.

I struggle to marry commerce and art in this format, so do bear with the high brow-low brow of it. I have a lot of opinions after doing this for 12 Years, and I hope to cast a wide net. .

Pain can wake us up. It means its time to adjust. But how?

The Yoga of Synthesis is a holistic approach to spiritual practice that integrates the four major yogic paths—Karma Yoga (selfless service), Bhakti Yoga (devotion), Jnana Yoga (knowledge), and Raja Yoga (meditation and mind control)—to develop all aspects of the practitioner: body, heart, intellect, and soul. Popularized by Swami Sivananda, it acknowledges that most individuals benefit from a balanced cultivation of these diverse faculties rather than an exclusive focus on one path.

In the context of Ashtanga Yoga, this synthesis naturally unfolds through the eight limbs outlined by Patanjali, where physical practice (asana), ethical living (yama and niyama), breath work (pranayama), and meditative absorption (dhyana and samadhi) together mirror this integrative approach.

It’s systems thinking in spiritual form: each element supports and influences the others, creating a dynamic interplay that guides the practitioner toward self-realization.

Colonizers gonna colonize.
Oppressors going to oppress.
Its your body, its your choice.

These aphorisms help push back against self-reinforcing loops of domination—social, cultural, political, even spiritual. It’s a systems insight dressed in streetwise wisdom. Could I be any more explicit? Hello!

In Systems Thinking, Donella Meadows would call this a reinforcing feedback loop—where the outputs of a system feed back into it and amplify its behavior. Oppression, like colonization, is often maintained not by a single decision or act, but by persistent patterns, institutions, and narratives that replicate themselves over time.

This is why practices like Ashtanga Yoga can be quietly revolutionary. When practiced with awareness, they cultivate true inner freedom—and the ability to see, question, and ultimately disrupt these harmful loops. But yoga divorced from its roots—or co-opted by the very systems of oppression it seeks to dissolve—can also become just another tool of colonization. Which is why the how and why of practice matter as much as the what.

Discipline matters, but independent thinking, high conscientiousness and empowered agency should be the emergent properties from practice.

In reclaiming bodily autonomy, ethical clarity, and collective responsibility, you’re not just doing yoga—you’re decolonizing it.

Repair

so much recipricol joy in watching my peoples journies

sustaining loving kindness precious bellweather, my daily crucible bringing honor
to my teachers

Superset for Legs & Core

Supersets save time without sacrificing your ability to gain strength and mass. Basically, pick two exercises, do them back to back, then take your break. You can choose complimentary muscle or oppositional muscle groups (or both) in your programming. you can also easily add reps and a set to progressively overload in a straightforward way.

3 Rounds of 15 reps

60-90 seconds off between supersets. Move quickly between individual sets (of course).

Superset A:
Pull throughs - cable & rope
Calf Raises - cable & rope

Superset B:
Leg Extension - cable & strap
Hamstring curl - cable & strap

One of the most radical things we can do in an economy that commoditizes our attention is to focus on what we want, not what someone else tells us to.

Suerte de tener a mis amigos. 🌴
dc >> playa
playa >> dc

praxis:
theory in practice

distractions