Uddiyana Bandha

The Lock that Unlocks with Adarsh Williams

6 February, 7.00-10.00h

(in-person at the yoga school )



If you could only stretch one muscle, which would it be?

For the classical yogis, diaphragm flexibility through Uddiyana  Bandha is the clear choice. The diaphragm “lock” helps normalize the other body systems, playing an essential role in overall well-being:
  • Breath and posture 
  • Digestion and peristalsis
  • Immune support (white blood cell production)
  • Vagus nerve (mood, meditation, sleep, numerous others)


This workshop gets into the anatomy of Uddiyana Bandha, and takes actionable steps to immediately implement UB into your practice. Here, we’ll try various approaches to isolating the diaphragm, and offer support for beginners to this yoga cleansing practice. 


Workshop Format:

  • 30 minutes: Uddiyana Bandha as kriya (cleansing practice). Plus, steps to muscle isolation and Nauli (abdominal churning)
  • 120 minutes – How Ashtanga Primary Series helps develop better UB.
  • 30 minutes: UB Home Practice (with PDF), conclusion, Q&A

Workshops with Adarsh provide foundation training in traditional Ashtanga Yoga, including breath, movement, and meditation, in a fun, non-dogmatic environment, striving to make the practice relevant for modern yogis. 

About Adarsh:

Adarsh Williams is an Ashtanga Vinyasa Yoga teacher (KPJAYI – 2), Yoga Alliance teacher trainer (E- RYT 500), Mobility Specialist (TRS – L2), and founder of Monterey Yoga in California. With a diverse experience in the wellness field and over twenty years of professional experience, Adarsh has helped organizations and individuals develop programs around the world. He has led retreats and trained teachers in Europe, Middle East, US, and Asia. 

A direct student of Pattabhi Jois, Adarsh received Authorization in 2004 and has completed numerous certifications with luminaries such as Richard Freeman & John Scott in yoga, and Dr. Kelly Starrett in physiotherapy.  

Highly regarded for his sensitive, yet deep hands-on style, Adarsh has experience working with a wide variety of students of diverse abilities, ages, and backgrounds. With a deeply held belief that anyone can develop a personal yoga practice, he is an energetic teacher who infuses his enthusiasm for practice and hard work in others. 

Now based in Groningen, Netherlands, Adarsh teaches, writes and produces online courses. His YouTube channel has become a popular resource in the fitness community and has led to the release of two feature-length instructional videos, Smart Stretch: Active Isolated Stretching & Ashtanga Yoga: Strength, Mobility, Skill. Read more about Adarsh HERE.

Adarsh Williams


EUR 49





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