Adeline Tien Yoga

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Adeline Tien Yoga

Hello! Welcome to my FB page. My name is Adeline Tien. I fell in love in yoga in 1994 and started teaching in 2002.
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A human being, who so happens to be a yoga teacher; wanderer and food gobbler; loves all things nice and colourful; the rain, sun and the snow; sharing, educating and empowering others through the practice of yoga, mindfulness, and loving. I'm a daughter, wife, friend, yogini, avid traveller, champion of all things handmade, serial crafter, voracious reader, nap lover and wannabe Olympic snow boar

der (I am still on the novice slopes!). But most of all, I am a passionate advocate for educating and empowering people to take charge of their own health, through movement, yoga and constructive rest, such as Restorative yoga. I am Yoga Alliance certified E-RYT500 and YACEP, and also a certified restorative yoga teacher trainer (Judith Lasater's Advanced Relax and Renew ® Trainer) and a Reiki practitioner. I teach a mix of classes and am often described by students as a teacher who keeps them safe in their practice, with classes inspired by laughter, humour and stories. Find out more at my website - www.atyoga.asia for my latest teaching schedule and news!

03/08/2026

Just sent out my latest email.

The story about my mattress continues…

A few months ago, I shared how my back was struggling to adjust to our new mattress. After sleeping in two different beds while I was away, I came home and realised something had shifted.

The mattress had not changed very much. My relationship to it had.

This week’s 5 Minute Rest Note explores how comfort can take time, especially when something feels unfamiliar. The same can be true of rest, stillness, and practices such as Restorative Yoga.

Sometimes we want change, yet still need time to adapt to the very thing we asked for.

You can read the full email here: https://mailchi.mp/atyoga/sometimes_rest_takes_time

19/06/2026

You have probably already done this at Pilates class without realising it counts as exercise.

This is one of my favourite ways to train the inner and outer hip muscles, and all you need is a pair of socks and a smooth floor. - Slide your feet out to a comfortable width, then slide them back to hip distance apart. The sliding out trains your outer hip- the AB-ductors. Bringing your feet back in trains your inner thigh - the AD-ductors.

One practical note from experience - do not slide your feet too wide apart. The wider you go, the harder it becomes to slide the legs back in. Work within a range you can control comfortably. The goal is smooth movement in both directions, not maximum range.

If you do not have blocks, a chair or a wall works just as well for support and balance.

This is Week 2 of the Year of Mobility 2026 lateral chain series. Last week we started at the ankle and how it moves sideways. This week we move up the chain to the hip - specifically the inner and outer hip muscles that keep the knee stable in every lunge, squat, and single-leg balance. When these muscles are underdeveloped, the knee tends to drift inward. Strengthening them is one of the most direct ways to address that.

Try it today and let me know how it goes in the comments.

13/06/2026

Even experienced teachers feel vulnerable.

I received this message yesterday. I have been coming back to it often, letting the words sink in.

I have been teaching for twenty years. When I first started out, having an email list was not such a big deal as it is now, or maybe it was, but I simply was not aware. Only in the last few years have I begun to understand its importance, and I am still learning.

And now, yes, I have an email list. It is not a huge list, but I am grateful nonetheless. Every single time I send an email, my heart still goes into the pit of my stomach.

Every. Time.

I am not waiting for validation, but I would be lying if I said I did not feel it. The butterflies before hitting send. The quiet sting when someone unsubscribes, even when I know they were (perhaps) never really my people.

So when someone takes the time to write something like this, to say they tried the ankle walk and are doing it every other day, that the videos are landing, that they are genuinely happy to receive what I send, one message like this is enough. It keeps me going.

I am sharing this not to say look what I received, but because I know there are teachers and practitioners reading this who are hesitating. Who are wondering whether to start the newsletter, post the video, share the thing they know. Who feel like they need to be more ready, more polished, more certain before they put themselves out there.

Two decades in and I 𝑠𝑡𝑖𝑙𝑙 get butterflies. I am still not always sure I am going in the right direction. And I still have doubts.

That is all to say, you do not have to be good enough yet to do what you are doing. And if it helps, you have got me on your side of the camp.

And if there is a teacher, a practitioner, or someone whose emails or content you have been quietly enjoying, take a moment to tell them. You may not realise how much a single message means.

We are always happy to hear what is landing, what is not, and what you would love to see more of.

Type 🙏 if this is for you.

07/06/2026

RESTLESSNESS IN SLOWER-PACED CLASSES

If you have ever laid down in a restorative or yin yoga class, or any slower-paced class, and found your mind still running while everyone else seemed perfectly still, wondering whether you were the only one who could not switch off, this is for you.

And if you are a teacher watching students fidget, reposition, or stare at the ceiling in your slower-paced classes, not quite sure what to offer them, this is for you too..
Swipe through.

06/06/2026

Restorative yoga looks like rest. That is why people underestimate it.

There is no balancing, no pushing, no performance. Just the body gradually arriving into support. When the props are right and the setup is considered, something shifts. The eyes soften. The throat releases. The breath slows without being asked to. The mind, which has been scanning for the next thing, begins to quiet.

This does not happen because the person tried harder. It happens because they stopped trying for long enough.

The most intelligent practice is sometimes not the one where you do more. It is the one where the body stops struggling and begins to receive.

Restorative yoga asks a different question. Not: am I doing enough? But: what changes when I stop doing so much?

That shift, from doing to receiving, is what this practice is built around. It is also why teaching restorative yoga well requires far more skill than most people assume. Understanding how to create the right conditions, the prop setup, the sequencing, the quality of presence in the room, is its own discipline. One that takes time and proper grounding to develop.

If this is something you want to explore more deeply, the 𝐑𝐞𝐬𝐭𝐨𝐫𝐚𝐭𝐢𝐯𝐞 𝐘𝐨𝐠𝐚 𝐋𝐞𝐯𝐞𝐥 𝟏 𝐓𝐞𝐚𝐜𝐡𝐞𝐫 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 runs in July and August this year in Singapore.

Part 1: 24-26 July.
Part 2: 1-2 August.

Feel free to message me directly for more information.

04/06/2026

The ankle is a part of the body that most movement practices tend to overlook.
Daily life rarely asks it to work, and the shoes we wear restrict it further.

We move forward and back, in straight lines. But the body was meant to move sideways too. If you ever notice kids playing, they are never moving in one direction. That lateral capacity is something most adults have quietly lost.

When it fades, it shows up in familiar ways. An ankle that rolls. A knee that drifts inward. A hard time balancing on one leg.

The ankle and the knee are closely connected. When the lateral ankle muscles are weak, the knee loses one of its primary supports from below. Old sprains leave residual weakness long after the injury feels healed. The ankle stops trusting itself.

These three exercises are a good place to start rebuilding that.
Want more exercises to release, mobilise and strengthen your ankles?

Comment ANKLE below and I will send you more exercises for the outer foot, ankle rotation, and inner ankle strengthening.

29/05/2026

𝐓𝐡𝐞 𝐖𝐨𝐫𝐤 𝐔𝐧𝐝𝐞𝐫𝐧𝐞𝐚𝐭𝐡 𝐭𝐡𝐞 𝐖𝐨𝐫𝐤: 𝐏𝐚𝐫𝐭 𝟐

In Part 1 I shared what I observe when students walk into the room. In Part 2 I want to share what I actually do about it.

There is a feeling many yoga teachers carry but rarely say out loud. That their students need something from them that they do not yet know how to give. They can see it. A student who arrives carrying more than a tight hamstring. Someone who is exhausted in a way that another vinyasa flow is not going to touch. And the teacher wants to help but does not have the framework to know how.

Sometimes it shows up differently. As that quiet feeling after a class that went technically well but somehow did not land. The sequence was right. The cues were clear. But something was missing and the teacher cannot quite name what it was.

What I have found after almost a decade of running the Level 1 Restorative Yoga Teacher Training is that both of these feelings point to the same thing. Teaching is not just about what you offer. It is about who is in the room, what they are carrying, and whether they feel safe enough to receive anything at all.

Swipe through for Part 2 of this teaching series on what that actually looks like in practice. Holding space, using props, giving the body time, and responding to what is in the room rather than what you planned.

I am Adeline, a yoga teacher based in Singapore with more than twenty years of experience.
The 𝙇𝙚𝙫𝙚𝙡 1 𝙍𝙚𝙨𝙩𝙤𝙧𝙖𝙩𝙞𝙫𝙚 𝙔𝙤𝙜𝙖 𝙏𝙚𝙖𝙘𝙝𝙚𝙧 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 runs across two weekends in July and August here in Singapore.

If this resonates, drop me a message and I will send you the information pack.

27/05/2026

𝐓𝐡𝐞 𝐖𝐨𝐫𝐤 𝐔𝐧𝐝𝐞𝐫𝐧𝐞𝐚𝐭𝐡 𝐭𝐡𝐞 𝐖𝐨𝐫𝐤: 𝐏𝐚𝐫𝐭 𝟏

There is work that happens underneath the work of teaching yoga. And most teachers are never taught what it is in their teacher trainings.

After twenty years of teaching I have learned to read a room way before a single pose is taught.

The first thing I watch for is body language. How students move around the room, how they respond to the space, and especially their eyes.

Before any pose is offered, the most important thing I can do is help my students feel safe enough to arrive. Not just physically present in the room, but genuinely settled and landed.

I am Adeline, a yoga teacher based in Singapore with more than twenty years of experience.

Swipe through for Part 1 of a two part teaching series on what that actually looks like, and what happens in a class when those signals go unnoticed.

Part 2 comes Friday.

26/05/2026

In my previous post, I talked about the Trapezius muscle.

Here's a video where I share four simple movements to help release tension in the neck and upper traps.

Try them now and notice how your neck and shoulders feel afterwards.

26/05/2026

Meet the trapezius.

Or as I like to call it, the busybody muscle.

If you have never heard of the trapezius, it is the large muscle that runs from the base of your skull down to your mid-back and across to your shoulders.

Most people only notice it when it is tight, sore or carrying a tension headache. But this muscle is working far harder than most of us realise.

It has a habit of trying to do the work of every other muscle around it.

When surrounding muscles overwork, the trapezius helps.

When they underwork, the trapezius helps.

When the core loses strength and stops supporting the spine, the trapezius steps in there too.

It is the colleague who never says no, always picks up the slack, and quietly burns out from doing too much for too long.

Have you ever noticed how people's shoulders creep up towards their ears when they are tired? That is the trapezius compensating for a body that has run out of energy. The core switches off, the posture collapses, and the trapezius quietly takes on the load. It is always there, always helping, always carrying more than its share.

Here is something else worth noticing.

The next time you feel startled, overwhelmed or uncertain about something, pay attention to what your shoulders do. They go up. Almost to your ears. That automatic shrug is the trapezius responding to stress. And most of us are doing a low level version of that shrug all day, sitting at our desks, scrolling our phones, carrying the weight of a busy day, without even realising it.

I am Adeline, a yoga teacher based in Singapore with more than twenty years of teaching experience.

This month in my Year of Mobility classes we are moving up from last month's mid-back work into the upper posterior chain. The cervical spine, the neck and yes, the trapezius. The busy body muscle finally gets some attention.

** I will share a short video in my next post- four simple movements to help release tension in the neck and upper traps.

Try them now and notice how your neck and shoulders feel afterwards.**

If you are in Singapore and would like to join a class, drop me a message and I will point you in the right direction.

And if you are not in Singapore, stay around because I share what we are exploring each month right here.

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http://www.atyoga.asia/

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