Dylan Werner @dylanwerneryoga avatarDylan Werner

Instagram photos and videos

find time, lose time
spend time, buy time
take time, create time
make time, waste time
save time, kill time
It's amazing all the things we say we do with time, yet the only time we have is the time we have now. We can't take away from it or add to it. There are only 24 hours in a day, 7 days in a week, 12 months in a year and 1 life in a lifetime, so live your time like there is no time.
Shorts by @aloyoga

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Exactly four years ago I released my first online training course. It was a simple idea; take my unique practice of yoga based strength and skill exercises and break it down into easy to follow videos that would bring a student from any starting point and completely transform their practice.

Over these past four years, I’ve grown a lot as a teacher and @alo.moves (formerly Codyapp) has grown so much in becoming the best online training platform out there.

4 years ago this plan was created on a budget with limited time. I have always loved the content but it has been my desire for the last few years to recreate this plan and deliver it to you again in the best way possible.

Instruction and strength practices have been separated to maximize your practice while giving you even more in-depth instructions when you need it. The workouts move a little faster with more options to fit your level.

True Strength Fundamentals is the transformational plan to carry you from Beginner True Strength to Builder 1 and 2. (Remastered versions are coming soon!)
If you enjoyed the original, you’re going to love the remaster!

Try it for free (link in bio)

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Why do most yoga teachers say spread your fingers wide? This is a cue that I've heard ever since I started practicing yoga and it has ingrained its way into the yoga dogma alignment. I most commonly hear it for downward facing dog, handstand and arm balances. I think the main reason teachers cue this is because they believe wider fingers increase lateral stability. This may be true, but do we need more lateral stability for these poses?

Try this, open your hand and spread the fingers as wide as possible. With the fingers wide, make a fist. Now, with the fingers at a natural distance apart, make a fist. As you can see, it is very challenging to close the hand with the fingers spread and conversely much easier with the hand natural. Spreading the fingers wide decreases the functionality of the hands.

The strength of the hand and its ability to open and close comes primarily from the muscles of the forearms (flexor/extender digitorium profundus and flexor/extender digitorium superficialis). The tendons of these muscles act as pullies on the fingers as they run under various connective tissue bands (retinaculum). The wider the angle of the fingers, the more friction between the tendons and these retinaculum bands which results in the loss of functionality of the hands. Think of a string pulled through an eyelet, as you increase the angle, the friction increases and the more difficult it is to move the string.

In arm balances and handstands, the fingers don't need to be wider because our hands are the width of our shoulders and we provides enough lateral stability. Being able to use the fingers effectively to balance front and back is much more critical. Even when I do one arm handstands and single hand arm balances, wider fingers become a hindrance as I lose functionality of my hand and it also increases muscle fatigue as my muscles need to work harder to compensate for the increased friction.

You won't cause any harm to yourself with wide fingers, but you're also not going to gain any advantages by doing it. If you're a wide finger spreader, try a natural finger spread for a few weeks and see if it helps your handstands and arm balances.

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Can you be better than you are now?
I asked this on my last post and received so many amazing thoughts on this question.

To share my opinion, the simple answer is no. As with all questions of the future, it is an impossibility to be anything other than what you are now since now is all there is.

Much of our suffering comes from us wanting things to be different than what they are. The Buddha says that suffering comes from desire (wanting what you don’t have) and aversion (not wanting what you have).

Our nature is to want to be better than who we are and want what we don’t have and therefore we often suffer. Understanding the truth really helps to alleviate this innate suffering. Yoga teaches us to practice tapas and santosha. Through tapas we practice giving our best to this moment. Through santosha we find contentment in the truth that this moment could never be different.

The future is only an idea that helps us understand our reality. Because we know change inevitable, we see continuous change in the present moment. While you can never be better then who you are now, what you do now makes you the best person you can be now.
. .
Being my best wearing @aloyoga

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Can you be better than you are now?
Wearing @aloyoga

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Everything is continuously changing and at the same time completely interconnected. This is a fundamental truth in understanding the difference between attachment and connection. Until I realized this truth I had a tough time with the concept of non-attachment. I didn't know why I would want to be non-attached to all the people and things that I love so much.
Attachment is our want for something to stay as it is. We see this in relationships, bonds to our family, in people we love, our good health, our life and the lives of others. If it is good and we love it, of course, we want it to remain that way. The problem with this is that it is an impossibility. Nothing stays the same, everything changes and as soon as the inevitable change happens, attachment creates separation and suffering is the result of separation. I'm not saying attachment is wrong or bad, but by having attachments you will eventually experience separation and suffering as the ultimate outcome.

I feel that part of my journey is to alleviate suffering, for myself and others. We know change is a fundamental truth, and so is connection. Connection moves with change, it is a constant just as change is. It is the connection that we feel after the loss of an attachment. For example, after you lose a loved one, when the suffering we experience from the separation fades away, it is the connection that will ultimately remain and the accompanying love that comes from connection. When you stop seeing things as separate from you and all things as one with you and being truly interconnected, and as all things arise and cease, there is, in reality, nothing in which to be attached.

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Do you know the difference between attachment and connection?

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Back-bending into the upper back is more deceiving than one would think. Many yoga teachers instruct their students to focus their backbend into the thoracic spine, which can lead to a lot of frustration as it is a near impossibility for normal people to backbend in the upper thoracic spine. .

To clarify, the thoracic spine rests in approximately 40° to 45° of flexion (kyphosis). While it can flex approximately 35° more (75° of total flexion), it can only move approx. 20° to 25° in extension, resulting in approximately 15-20° of kyphosis. When the term “extension” is used about the thoracic spine, the meaning is a reduction in relative flexion. (Neumann) T2-T9 has little to no movement in extension (Myers). The heart sits directly in front of our thoracic spine and true thoracic spinal extension would strain and damage the heart. .

When we see these beautiful perfectly arched upper backs, it is actually a result of the scapulae and the surrounding muscles. When the arms are in upward rotation, the shoulder blades create the visualization of thoracic extension, the spine rests much deeper maintaining its kyphotic shape. .

When we think about back-bending into the upper back, we should really think about back-bending from the shoulder blades. We also really want to focus specifically on the shoulder blades rather then the shoulder joint (glenohumeral joint). This can be accomplished by creating more external humeral rotation. Of course we still want to decrease compression in the lumbar spine so thinking to bend into the upper back is not a bad thing, but you’ll see greater and safer results when you change your focus to the shoulder blades.

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To be a teacher is the greatest honor. Teachers only have the privilege to fill this role because someone chooses to be their student. I just finished leading my first 300 hour advanced training with the most amazing group of yoga teachers that stepped into the role of student to allow me to share my knowledge and experience. Although, as any teacher knows, we learn the most from our students as they become the mirror to reflect our own inner teacher. Thank you for all you showed me and for the opportunity to impart my journey with you and congrats to you for completing my incredibly challenging and demanding teacher training.
@mihkelnaaber @sabrinahervey @mariamoralpena @susannkind @carolanotzonyoga @tayloredforyouyoga @klara_yoga @scottystylesyoga @martinfrankyoga @rolandhavlicayoga @clauseckbo @kierstenjakobsen @shahdayoga @gozde_yogazero @bianca.scalise.yoga @linagonzalezyoga @olivercockerellyoga @dennicenicolleyoga @katherineleeyoga @ahmedzalabaniyoga @fedevisaniyoga @wollestateretreats @cynthiaqianqianyoga

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When you stir the bottom, things tend to rise to the top.

I think it’s normal not to want to stir. To leave the old stuff to settle deep down and just see the clear stuff on top. But as soon as the old stuff is disturbed, it quickly clouds the clarity we thought we had. Some people spend their lives avoiding any action that would aggravate dark parts of the past. But by avoiding it, it only brings more attention to what’s lurking below.

Sometimes you have to stir to get it to the surface. Because only at the surface are you able to skim it off, deal with it and let it go.

I think this analogy helps us realize that we’re not going to get ride of it all at once but the more your able to skim from the top the less you’ll carry around with you.

wearing @aloyoga

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Roots grow down, branches grow up, this is the place that I seem to be stuck.
wearing @aloyoga

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Beginner True Strength is the perfect starting point for your strength-building journey. Join me as I take you through various exercises using yoga-based postures. You will develop a greater understanding of your body, build strength and how to effectively use your muscles.

Beginner True Strength offers a safe and easy approach to building strength through yoga. You will finish this plan with increased strength and flexibility, and a strong foundation of good habits and proper alignment to build upon.

Try it free for 14-days on @alo.moves
(link in my bio)

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