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During the recent Bank Holiday, Tenby native Ty Francis MBE founder of the New York Welsh diaspora network - returned to his Pembrokeshire roots for a tour spanning three local rugby clubs, aimed at reinforcing the sport’s grassroots initiatives. <br/>Kicking off in Milford Haven, Ty gifted a new rugby kit to the Pembrokeshire Vikings, a mixed-ability squad led by Andrew Meddings and Simon Gardiner. <br/>Their commitment to creating a space where players of all abilities can thrive on the rugby field was celebrated with a #JerseyForAll. <br/>Notable attendees included co-sponsor Dom Barrett, MP Stephen Crabb, and MS Samuel Kurtz, with club captain and Special Olympics multi-gold medalist, Bleddyn Gibbs as the honoured guest.<br/>Ty then proceeded to Pembroke Ladies Rugby Team on Monday morning to unveil their latest kit, supported by the New York Welsh community, including contributions from Charlotte Jupp, originally from Saundersfoot, and Glenn Treacher of The Liberty NYC. He was joined by Club Chairman Richard Jelley, Chloe Jones, Jennifer Harvey, and Samuel Kurtz MS were in attendance to mark the occasion.<br/>The bank holiday tour concluded at Tenby United RFC’s Clicketts training ground, where the South Pembs Sharks girls rugby U16s and U14s teams were presented with their New York Welsh branded kits. Ty met with Jamie Barrellie, who oversees the hub, to celebrate the launch.<br/>This initiative held a personal touch for Francis, as the jerseys bore the initials ETS to honour his late aunt Estelle Townsend-Smith, a native of Narberth, who was also a staunch advocate for women's and disability sports. <br/>“She was a very proud supporter of what we do for female and disability sport, so it seemed fitting to have her initials on the sleeves,” he said.<br/>Since 2019, Ty along with his wife Alayna, a New York City Communications Executive, have been instrumental in equipping over a thousand Welsh individuals across women’s, girls’, and disability sports with new kits through their organisation, JerseyForAll.org<br/>Ty, a former Greenhill Comprehensive School pupil, expressed immense gratitude towards the local sports community in Wales and highlighted the invaluable support of all the volunteers. He voiced concern about challenges grassroots sports face, including a recent setback for Tenby United’s second XV by the Welsh Rugby Union, prompting questions about the union’s commitment to grassroots sports.<br/>“I’m thankful for the time and effort the coaches, managers, and volunteers put into supporting women’s and disability sport in Wales. Alayna and I are fortunate to be able to help provide the kits, but the real work gets done on and off the pitches by the players and support staff. <br/>“I’m also very grateful for the consistent support that Stephen Crabb MP and Sam Kurtz MS have offered. Grassroots sports are the lifeblood of local communities, and we are deeply disheartened to not see support from organisations like the Welsh Rugby Union and the Welsh Government.”
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Pose: Warrior I (Virabhadrasana I)<br/>Description:<br/>Warrior I is a foundational standing pose that strengthens the legs, opens the hips, and stretches the front of the body. It is an excellent pose for building strength and flexibility in the legs, which is ideal for beginners.<br/><br/>Instructions:<br/>Starting Position:<br/><br/>Begin in Mountain Pose (Tadasana), standing tall with your feet hip-width apart and your arms at your sides.<br/>Step Back:<br/><br/>Take a step back with your left foot, approximately 3-4 feet, and turn your left foot out to a 45-degree angle. Keep your right foot pointing forward.<br/>Bend the Front Knee:<br/><br/>Bend your right knee so that it is directly above your right ankle. Your right thigh should be parallel to the ground. Ensure your knee is not extending past your ankle to protect your joint.<br/>Square the Hips:<br/><br/>Rotate your hips forward so that they are squared with the front of the mat. This may require adjusting the position of your back foot slightly.<br/>Raise the Arms:<br/><br/>On an inhale, raise your arms overhead, with your palms facing each other or touching. Keep your shoulders relaxed and away from your ears.<br/>Lengthen the Spine:<br/><br/>Reach up through your fingertips, lengthening your spine. Engage your core muscles to support your lower back.<br/>Hold the Pose:<br/><br/>Hold the pose for 5-10 breaths, focusing on your balance and the stretch in your legs.<br/>Release:<br/><br/>To release, exhale and step your left foot forward to return to Mountain Pose. Repeat the pose on the opposite side, stepping back with your right foot.<br/>Benefits:<br/>Strengthens: Legs, ankles, feet, and shoulders.<br/>Stretches: Chest, lungs, shoulders, neck, belly, and groin.<br/>Improves: Focus, balance, and stability.<br/>Modifications:<br/>For Balance: If balancing is challenging, practice the pose near a wall or use a chair for support.<br/>For Knee Pain: Place a folded blanket under the back knee for additional cushioning.<br/>For Shoulder Discomfort: Keep your hands on your hips instead of raising them overhead.<br/>Tips for Beginners:<br/>Focus on proper alignment to avoid injury. Use a mirror or ask a friend to check your form.<br/>Keep your breath steady and even, using each inhale to lengthen and each exhale to deepen into the pose.<br/>Gradually increase the duration you hold the pose as your strength and flexibility improve.<br/>By incorporating Warrior I into your yoga routine, you'll develop stronger and more flexible legs, which is a great foundation for more advanced poses and overall fitness.<br/><br/><br/><br/><br/><br/><br/>
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