Challenge Pose : Funky Supported Bridge

A yoga teacher, friend and one of the most bendy people I know once told me, "never forget to practise the foundation asanas daily - they are the bridge to advanced poses and a deeper understanding of yoga". This highly respected yogi wakes up at 4am daily, meditates, does Pranayama and dedicates at least 2 hours to the practice of foundation asanas - all this before sunrise. 

With building blocks in mind, here's this month's challenge pose. I don't know a Sanskrit name for it (though it looks like a hybrid of perhaps Ardha Bheka Setu Bandha Sarvangasana?), but I call it Funky Supported Bridge Pose. 

Funky Supported Bridge Pose

I first attempted this pose about a year ago, but an elbow injury during a mountain climbing incident held me back from practising the full asana. Please warm up with at least 8-10 rounds of Sun Salutations, toss in some backbends like Cobra, Bow Pose, and poses to open up the quadriceps and psoas muscles (hip flexors). Please avoid if you're recovering from elbow, wrist or ankle injuries. Do observe the response of your body to the asana in each of these stages. Practice with smooth breaths and awareness, and stop when you feel it's too much for you to handle. It's not worth getting injured over a yoga pose.

My Go-To warm up asanas also happen to be the Foundation Prep Poses for Funky Supported Bridge.

Step 1 : The Low Lunge 

Anjaneyasana (Low Lunge) with
backbend variation

From Downward Dog, step your right leg forward (toes in line with your fingers), and place your back knee to the floor, back toes flat. With the right shin perpendicular to your mat, interlace your fingers behind you, sink the hips down to the floor, and lift your heart up to the sky, coming into a backbend variation of Anjaneyasana (Low Lunge). You'll feel a deep stretch in the quadriceps and psoas muscles (also known as the hip flexors) of your back leg. Stay for 8 breaths, release your palms on the mat, and step back to Downward Dog before practising the second side.
(An alternative is to place your hands on two blocks, skip the backbend, and just focus on stretching the front thigh muscles and hip flexors).

Step 2 : Half Frog

Ardha Bhekasana (Half Frog Pose)

Another great foundation asana that combines a backbend with the stretch in the quads and psoas, is Ardha Bhekasana (Half Frog pose). Lie on your belly with your feet hip width apart. Place your right forearm diagonal to the front of your mat, lift your chest up and bend your left leg, whilst keeping the straight leg energized. Reach back with your left hand, and hold the left foot from the inner arch. Press down on the top of the left foot, and try to bring the heel next to the hip (not on your buttocks!). If your shoulder has the range of mobility, rotate the arm until the fingers point to the front of the mat (like the toes) and the elbow turns up. Keep your pelvis on the mat, stay for 8 breaths before slowly releasing the left leg. Repeat for the other leg.

Step 3 : The Supported Bridge

Setu Bandha Sarvangasana
(Supported Bridge Pose)

Flip onto your back, bend your knees and place your feet parallel and hip width apart. Inhale, and slowly lift up the hips, and place your palms at the hips, or lower back. Engage your thighs by hugging them into the midline, tailbone turns down, feel your navel lifting up to the sky, and chest moving toward your chin. Keep the neck neutral, press firmly onto your upper arms and try not to let your elbows splay. Stay in Setu Bandha Sarvangasana for 8 breaths before releasing the hands, and slowly lowering the upper back, mid back, lower back and then hips down onto the mat, in that order. Repeat Supported Bridge a few times if you'd like to.

Step 4 : Building the Hybrid

Bridging the gap

You're almost there, but this stage is the most critical. From Supported Bridge Pose, shift your weight to your right side, and bring the left leg into that Half Frog pose that we did in Step 2. If this is too much on your knee, back off! Take the pose to where you can still breathe freely, and exit from, without pain.
If you've managed to flip the left leg into Half Frog, equalise the weight onto both hands and elbows, and lift your right heel. Stay here for 8 breaths, lower the right heel, gently release your Half Frog leg, and lower yourself back onto the mat. Repeat the other side.
(An alternative is to place a block under your sacrum for additional support).

Step 5 : Funky Supported Bridge Pose

Funky Supported Bridge Pose

If you're comfortable in Step 4, it's time to get funky. With equal weight on both arms, inhale and lift your right leg up to the sky. I personally love this hybrid of a pose, as it stretches the hamstrings of the extended leg, whilst the bent leg gets a front thigh stretch. So very yin and yang. Stay in the pose for a few breaths, exhale and lower the right leg down, before releasing the left. Repeat on the second side.

Let your practice evolve from simplicity to complexity. And from complexity to serenity. Remember to breathe fully and freely throughout, and enjoy the discovery.

(and if you know the Sanskrit name of this asana, please let me know).

Love & Light always.

Challenge Pose : Tittibhasana

Tittibhasana (Firefly Pose)

Tittibhasana (or Firefly pose) is one tough bug of a pose. Don't let its cutesy, Sanskrit name fool you. My nickname for this asana was "Fallonyourbuttasana", simply because it was a bully, and it smacked me on the behind more times than I choose to remember, when I first approached this pose. Tittibhasana left me humbled (albeit with a sore tush), but with patience and practice, this asana ignites your inner glow and leaves you with a happy buzz.

How Tittibhasana earned its nickname
"Fallonyourbuttasana"
(Picture of me about to land on my teacher's foot,
during my Yoga Teacher Training in Mysore, India)

Approach Tittibhasana with caution, especially if it's your first time. While it is an arm balance, it requires a lot of core engagement (think Mula Bandha and Uddiyana Bandha!) to balance in this pose. It is very intense on your wrists, and requires lengthened hamstrings and a decent range of mobility in your hips. Please avoid if you have wrist issues, and use props to make the asana more accessible. 

Before approaching Tittibhasana, do warm up with 8-10 rounds of Surya Namaskar (Sun Salutations), long holds of Uttanasana (Standing Forward Bend), Lunges, and hip openers like Malasana (Garland Pose) and Happy Baby Pose. A good warm-up is crucial!

Step 1

Malasana (Garland Pose or Yogic Squat)

Come into Malasana (Garland Pose/Yogic Squat) with your heels in and toes out. Wiggle your triceps into your inner thighs, squeeze your thighs to the midline, and bring your hands into prayer position. Draw your core in and lift your pelvic floor muscles up, engaging your Mula Bandha and Uddiyana Bandha. Stay here for 5 breaths.

Step 2

Take a seat

From Malasana, stand up with your feet parallel, hip width apart, and snuggle your upper arms or shoulders under your knees. Position two blocks directly behind your heels, and place your hands on the blocks, fingers pointing in the same direction as your toes. Bend your elbows to create "Chaturanga" arms, slowly lower your hips down and sit on your arms (your arms will act as a 'shelf'). Squeeze your thighs into your arms, and extend your heart forward. Core is still engaged throughout. See if you're comfortable at this stage. If there's too much pressure on your wrists (due to the intense flexion), back off! Practice to this stage for now, until you're ready to move on.

Step 3

Baby steps

Next, test your balance by lifting one foot off at a time.

Step 4

Take a test flight

Still ok? Then, take a test flight by lifting both feet off the mat, without dropping your buttocks. Maintain your balance by fierce engagement in your core centre, and adducting your thighs to the midline (otherwise your legs will just slide down your arms, and you'll be doing "Fallonyourbuttasana" instead of Tittibhasana). If your legs splay, another option is to use a yoga strap around your ankles to prevent that from happening.

Step 5

Titibhasana

If your wrists are comfortable, it's time to take off your training wheels, and practice Steps 1-4 without the blocks. 
From Step 4, straighten BOTH legs, bring your shoulders past your wrists and straighten your elbows. Keep extending your heart and gaze forward, and round your back slightly to take flight into Tittibhasana. Your head, shoulders and buttocks will be in one straight line. Breathe, and send power through your legs right to your toes. 
You may not be able to straighten your legs initially, so keep them slightly bent. This is YOUR practice! Stay here for 5 breaths. Exhale, bend your knees and place your feet back on the mat, to Malasana. Press the back of your palms together as a counter-pose.

Tittibhasana (advance variation)

Remember to never push yourself into something you're not quite ready for. Take it in stages, and practice with compassion. Yoga is a life practice....a practice to know yourself, your body and mind. 

Express the asana in your own terms, and celebrate each joyous breakthrough, no matter how small. Explore... learn... grow, and let your inner fire shine bright.

xx

Challenge Pose : Urdhva Dhanurasana

Picking up from my last article in September on backbends, Urdhva Dhanurasana was, once upon a time, my yoga "frenemy". We weren't bosom buddies but we met on the mat, and tolerated each other's presence and efforts, for the longest time. In the early days of my Ashtanga yoga practice, I could never fathom where the "feel good" factor was. In Ashtanga, Urdhva Dhanurasana was practiced 3 times, each with a 5 breath hold, and that itself, seemed like an eternity! My tight shoulders barred me from lifting up effortlessly, my arms felt like lead, there was a slight pinching in my lower back, I could barely breathe, and my legs threatened to betray holding me up.

The Sutras of Patanjali said, "Effort towards steadiness of mind is practice" (I.13). The asana is intense, that's a promise. It requires you to travel down the path of many basic poses, before arriving at this juncture. However, to embrace this pose as part of my regular practice, I must first turn the negative to positive. There's no use making faces or calling it my nemesis, whenever the teacher calls out this pose. If my mind is rejecting the asana, the body picks up the vibes and rejects it too! 

Urdhva Dhanurasana, along with all yoga poses, refuses to be owned. You can't really say you 'nailed it'. Each day, the practice is different, and the best attitude is to surrender to the breath, and let the asana unfold without resistance from the mind nor the body. Allow yourself to approach Urdhva Dhanurasana with an open heart.... be curious with the sensations that arise from this asana... be interested in your potential, rather than getting hung up on the results.

Urdhva Dhanurasana is a pretty demanding backbend, but it's great for strengthening the arms, legs, abs and spine, improves breathing, brings more mobility to your hip flexors, and gives you a huge energy boost! Who needs coffee after a few rounds of Urdhva D?!!

Before approaching Urdhva Dhanurasana, please warm up with 8-10 rounds of Surya Namaskar, backbend preps like Bhujangasana (Cobra), Dhanurasana (Bow), shoulder and hip flexor openers. Please avoid this practice if you have wrist issues/injuries, slip disc, dizziness, high blood pressure or are pregnant.

Some of my Go-To Prep Poses 

Anahatasana
A delicious deltoid and upper back stretch

Shoulder opener with block.
Place block at the bottom tip of shoulder blades,
stretch arms parallel overhead,
pull shoulders away from ears.
tailbone roots to heels & don't let
your ribs pop!

Supta Virasana with Garudasana Arms
A great opening for the hip flexors
and shoulders.

Now that you're sufficiently warmed up, here's how to approach Urdhva Dhanurasana.

Step 1

Setu Bandhasana

Lie on your back, bend your knees, feet placed hip width apart, and prepare for Setu Bandhasana (Bridge Pose). Inhale, lift your hips off the mat, wiggle your shoulders underneath you, and interlace your fingers. As you ground through the heels, engage your inner thighs by hugging them to the midline, extend the knuckles toward your heels and feel your shoulder blades pushing into your heart to open the chest, bringing the sternum closer to the chin. Stay for 5 breaths, repeat 3 rounds, and rest.

Step 2

Lightly place the crown on the mat,
while rooting the feet and hands to the ground.

From Bridge, reverse your palms and place them next to your ears, fingers pointing in the same direction as your toes. Inhale, press down firmly into your hands, and lightly place the crown of your head onto the mat. Don't allow the elbows and knees to splay. Continue to root your hands and feet onto the mat, tailbone pointing towards the heels, and draw your arm bones back into their sockets. Stay here for a few breaths, observe the weight bearing on your hands and feet, then release down and rest.

Step 3

Urdhva Dhanurasana

If you're comfortable in Step 2, take a big inhale, and press up to Urdhva Dhanurasana. Keep the hands and feet rooting down, hug your inner thighs and triceps into the midline, as you lift your navel up to the sky, while letting the head hang in a neutral and relaxed manner. 
Feel the spine lengthening upwards from the tailbone, as the shoulder blades draw downwards. You don't want to feel any compression in the lower back. Walk the legs in a few steps, if this doesn't compromise your comfort level - maybe even attempt to straighten your arms a bit more. Find a soft, steady drishti (gaze) to still the mind.
Stay here for 5-8 even breaths, then tuck the chin into the chest, bend your elbows and knees simultaneously, and lower yourself to the mat. 
Come up for another exhilarating round (or two) or simple fold into Child's Pose as a counterpose.

Remember... Practice Makes Progress.
Go slow.... and enjoy!

xx

Pink

PINK is for Courage, Faith, Love and Strength.

October is Breast Cancer Awareness Month. When you step onto your yoga mat, please join me in sending Love, Hope and Energy to the women suffering from breast cancer, to the warriors who are breast cancer survivors, and to their families and care givers for their unwavering support.

Thank you.

Expressing love, hope & energy in Camatkarasana

Confessions of an Unbendy Wendy

Some people are blessed with super flexible spines, and let's face it, I'm just not one of them. I used to oooh and aaah over the Flexi Lexy's and Bendy Wendy's who'd just seem to fold effortlessly into the deepest of backbends in a yoga class, without even breaking into sweat, while I huff, puff and wriggle in discomfort, without the success of getting anywhere close to a decent resemblance of the pose. I have pictures on my vision board, of graceful yogis looking serene in Eka Pada Raja Kapotasana (One Legged King Pigeon Pose is my dream pose!), while I struggled for a year (and counting), with a strap, trying to find ease in rotating my oh-so tight shoulders without the feeling of yanking the shoulder out of its socket.

Backbends can be terrifying yet intriguing at the same time... well, at least to me. For the past couple of years, backbends have been a 'frenemy' to me. We have a love-hate relationship, Backbends and I. On the days that I feel flexible, I'd do them, but mostly, I'd just sprinkle backbends in my daily self practice.... well, kinda like a light dusting, really.

Something changed this year. Instead of letting myself whine about tight shoulders and not being bendy, and self-imposing myself into the vortex of backbend despair, I decided to dedicate this year to backbends. As I stared at my Sankalpa for 2013, I wondered if I was writing a suicide note! 

I was so tempted to chicken out several times in my backbend practice this year. It wasn't fast progress that I was after, but I wasn't sure if I could handle the strong, emotional journey that backbends led me on. 

Deep backbends require flexibility, strength, awareness and the willingness to surrender, as a counter-balance. As I ventured into unfamiliar territory and sliced into the subtle sheaths of the energetic body, I encountered disorientation, headaches, the urge to vomit, and extreme shallow breathing while my chest feels like it's been cracked open by a sledgehammer! 

Urdhva Dhanurasana
An Upward Bow a day keeps the
backbend blues away.

Much has been written about how the practice of backbends balances the nervous system, clears blockages in our minds and heart chakra, and flushes out the emotional s**t that we all carry, either consciously or subconsciously. 

As I ride through this (uncomfortable) wave of new discovery, I've also come to embrace the art of surrendering to a yoga practice that never ceases to amaze me each time I step onto the mat. It's not at all about taking the shape of the pose and letting it define my practice.... but about the transformation on an internal level each time I step off the mat. Over these past months, I have come to love backbends and the comfort of finding Anahata joy in the practice. A special thank you goes out to my teacher, Bharath Shetty of Aananda Yoga Indea for his ongoing support and encouragement.

Kapotasana (King Pigeon Pose)
So near yet so far.

In the meantime, as I work towards earning more air miles in these King Pigeon poses, I raise my glass to celebrate the ability to bend, and not break. Cheers!!

Eka Pada Raja Kapotasana
(Single Legged King Pigeon Pose)
Gone strapless!! Woot!

Challenge Pose : Bird of Paradise

To be honest, when I was first introduced to Bird of Paradise in a Flow class years ago, this pose quickly earned a spot on the "Least Favourite Asana" list. As if balancing on one leg isn't already hard enough, but to add in the bind and the extended leg??

That being said, I've made peace with this pose over the years, and found the sthira (steadiness) and sukham (ease) through the practice. Bird of Paradise (Svarga Dvijasana) is a beautiful asana, just like the exotic South African plant that it was inspired by. This intermediate asana requires a deep hamstring stretch, big range of motion in the hip flexors and rotators, open shoulders, a strong balance and an active core. Pretty demanding for a pose named after a tropical flower, don't you think?

Before practising Bird of Paradise, please warm up sufficiently with Sun Salutations. Do include lunges, Parsvakonasana (Side Angle Pose with bind) and Prasarita Padottanasana (Wide Legged Forward Bend with clasped hands) to open those hamstrings and shoulders, and hip openers like Baddha Konasana (Bound Angle Pose). Feel free to use a strap if you have tight shoulders or recovering from a shoulder or elbow injury.

Step 1

From Downward Facing Dog, step your right leg forward into a lunge. Nestle and wrap your right arm under the front leg, and hold your left wrist. Please use a strap or towel if the bind is inaccessible.

Step 2

Step your back leg forward.

Step 3

Shift your weight to the left leg, and lift the right heel off, keeping the right leg hugging into the arm. Stay here for a few breaths as you explore new turf. Don't rush.

Step 4

Flower power time! Establish a firm base, keep the clasp tight, then slowly start to lift the right leg up and stand tall. Fix your gazing point to maintain balance and keep your core fired up. Extend the right leg, pull the shoulders back and down, keep breathing and smile!

Lower the right leg slowly, release the bind and step back into Downward Facing Dog before practising the second side.

If you have tight hamstrings, it's absolutely fine to bend the right knee in the final pose. Work within your limitations, and express the asana in your own terms! With practice, you'll bloom with poise and grace in no time.

Enjoy!

Challenge Pose : Camatkarasana

There is something wildly expressive and beautiful when Camatkarasana is in a Flow class repertoire. Fairly new in the asana mix (and by 'new', I mean not in the classical Hatha line-up), Camatkarasana is more popularly known in today's Vinyasa classes as "Wild Thing" or "Flip-The-Dog". I've even heard one teacher call it "Half Wheel Flip Over". 

Yoga Journal poetically translated Camatkarasana as the "ecstatic unfolding of the enraptured heart". As a die-hard romantic, I often use Camatkarasana as a playful insert in my Vinyasa classes. It's like a graceful dance move that first teases, then unfolds to express openness, freedom, creativity and unbridled Anahata joy.

Camatkarasana is a combination of strength from the arms, side body, and open hips, to lift us up into a liberating backbend. Please warm up with at least 5 rounds each of Sun Salutations A and B, with some additional backbends like Dhanurasana (Bow Pose) and hip openers like Baddha Konasana (Bound Angle Pose) and Pigeon prep. Please practise with compassion, and avoid if you are experiencing wrist problems or rotator cuff issues.

There are a few ways to flow into the Wild Thing. Here, we will be Flipping the Dog, from...well, Downward Facing Dog. 

Step 1 : The Dog

Start in Downward Facing Dog (Adho Mukha Svanasana). Palms are shoulder-width apart, and finger knuckles pressing down firmly. Firm in the belly and corset in the ribs. Feet stay hip width apart, as you strongly ground the arms and legs. Take a few breaths here to prepare.

Step 2 : The Reverse Pigeon

On an inhale, lift your right leg up and on an exhale and bend the knee. Energise the right leg, externally rotate to open the right hip, and keep extending through the toes. Some call this pose "Reverse Pigeon". Keep your shoulders squared, and both sides of the body equally extended. Stay here for a few breaths to enjoy the hip opening and the psoas stretch.

Step 3 : The Drop

Keep reaching those right toes over to the left, and prepare to make the transition to The Drop. As your right foot reaches toward the ground behind you, slowly start to shift your weight to your left hand, and pivot to the outer edge of your left foot. As the right foot touches down, come to the ball of the right foot (as if you're wearing a stiletto), keep the right knee bent, and start to spin the left ribcage to the right, and lift your heart and hips up toward the sky. Keep your core actively engaged so that you don't dip into the lower back as this will cause compression.

Step 4 : The Flip

Press strongly onto the sole of the left foot, straighten the left leg, and let your right arm soar overhead as you seamlessly flow with the breath, and fully express the asana in your own terms. Keep drawing the shoulder blades away from the ears, hug your inner thighs towards one another and let your head drop back as you briefly flip your perspective upside down. Stay for a few breaths, turn to your left and make your way back to Downward Facing Dog before practising the second side.

Challenge Pose : Sirsasana II (Tripod Headstand)

Sirsasana II (Tripod Headstand)

I received an email recently, requesting for a breakdown for Tripod Headstand (Sirsasana II). This practitioner had previously attended my Inversions 101 Workshop a couple of months ago, but found that she has yet to gain confidence and stability in this asana. I hope the following steps help. Please remember that this is an intermediate asana - practice with intelligence, awareness and compassion, and use a wall where necessary. Slowly wean yourself from the wall by inching away from it as you gain more confidence in the asana. Please avoid if you have high or low blood pressure, neck pain, dizziness or have had recent surgery.

Step 1.

Please warm up with 8 to 12 rounds of Sun Salutations first before preparing yourself for Sirsasana II. From Child's Pose, place your palms shoulder-width apart, and the crown of your head on your mat in front of your palms. Your head and both palms should form a triangle, and this would be your tripod base.
(Problem locating the crown of your head? You know how runway models balance a book on their heads to train to walk with a perfect posture? The place on top of the head where the book is balancing on, is the crown).
Lift your knees off the mat and walk towards your arms. Place one knee then the next onto your triceps, engage your legs by hugging your inner thigh muscles (adductors) towards the midline. You can either point or flex your toes here. It is very important at this stage, to hug the arms into the midline and not allow the elbows to splay (otherwise you'll lose the 'power in the arms'). As you can see, the arms are in "Chaturanga" mode, where the elbows are stacked directly over the wrists.
Engage your core muscles, stack your hips over your shoulders, and lift the shoulders away from the elbows so that you're not compressing the neck. Stay here for a few breaths, and then rest in Child's Pose.

Step 2.

Once you've found comfort in the first stage, it's time to get to the halfway mark. Still firing up your inner thighs and hugging them into the midline, slowly start to lift your knees off your upper arms and bring your thighs parallel to the floor. Remember the rules of engagement : lift the shoulders away from the elbows, and don't let the elbows splay. Find your centre of gravity here, and enjoy hovering in Half Tripod for a few breaths, and then rest in Child's Pose, OR

Step 3

Actively reach through your toes, and extend both legs up, up, up. Stay as compact as possible, and don't rush the experience of coming into the full Sirsasana II. When you've maintained your centre of gravity, you'll find lightness in the asana, and not feel like there is too much pressure on the head, or crunching in the neck. According to B.K.S Iyengar in his book Iyengar : The Yoga Master, the weight ratio in Sirsasana II is 60% on the head and 40% on the hands/arms.

Practise with relaxed breaths and patience - eventually the full expression of the asana will unfold. And remember to have fun along the way.

"It always seems impossible until it's done" ~ Nelson Mandela.

Serious Playtime Comin' Up!

Get ready for some serious playtime this August as my partner-in-crime and I host a Partner Assist Playshop at the Shala.

Yoga fun is doubled when Angeline and Raymond get onto the mat! Working with a partner or friend adds another dimension to your practice.  Join us as we explore deeper alignment, partner assisted adjustments, supported restorative postures and a bit of Thai massage thrown in. In this 2-Hour session, you’ll find a balance between Strength and Flexibility, Trust and Surrender, and Yoga Playtime with lots of Laughter.

This Playshop is suitable for all levels of practitioners. 
Come with a playmate, or we can pair you up with another Sun Yogi.

Date : 25 August (Sunday) 
Time : 9.15am-11.15am
Exchange : Sun Yogis deduct 2 class passes
                Walk-Ins RM80 per person

Please reserve your mat space via pre-payment. 
For enquiries, text/call us at 012-9764866.

See you at playtime!

Yoga for Spinal Care Workshop in Kota Kinabalu, Sabah

Come September, I will be traveling back to Sabah, the Land Below the Wind. Situated on the north of Borneo, Sabah's raw beauty beckons as my dear friends at Gokul Yoga Kota Kinabalu host me for a weekend of workshops.

Yoga for Spinal Care
with Angeline Liew
7 Sept

BACK PAIN is one of society's most common complaints. As the spine is a complex structure of bones, muscles, ligaments and nerves, back pain can range from mild and chronic, to severe. The source of back pain can come from overuse, improper posture, trauma/injury, spinal abnormalities (like scoliosis) or lack of core strength. People living with back or neck pain often turn to medical care or surgery to manage their pain.

YOGA has proven to be an effective, non-intrusive form of exercise to alleviate many forms of back or neck pain, and help prevent spinal deterioration, so that you can continue to lead a healthier, happier and pain-free life.

Join yours truly for this special 2-Hour YOGA FOR SPINAL CARE class*, as I share general diagnostics and symptoms for common spinal complaints, as well as a tailored yoga practice to build strength and flexibility towards a pain-free spine, the yogic way.

Day/Date : Saturday, 7 Sept
Time : 2.00pm-4.00pm
Venue : Gokul Yoga, No. 2 Lorong Manikar 2A, Taman Manikar, Likas, 88400 Kota Kinabalu, Sabah
Exchange : RM90 before 18 Aug / RM100 after 18 Aug

To register, please PM me, or text Gokul Yoga at 016-2180830.

*if you have a severe spinal condition, are under medical care or physiotherapy, kindly bring along your latest medical report or X-Ray.

5 Ways to Purify the Body, Mind and Spirit

Excitement is in the air, as my expat students prepare to take a long, well-deserved summer break and travel back to their respective home countries or head off to a lovely beach holiday. This means a quieter July/August for me in terms of teaching, and more time for my personal practice and a chance to catch up on some reading.

As the holy month of Ramadhan approaches, Muslims everywhere prepare for a month-long of fasting, abstinence and spiritual reflection. There is no better time to practice 'Saucha'. 'Saucha' ("cleanliness" or "purity") is one of the Niyamas in Patanjali's 8 Limbs of Ashtanga Yoga. Practising Saucha enhances our mindfulness, keeps the sanctity of the energy that surrounds us, and revitalises us internally and externally.

Here are 5 simple ways to purify the body, mind and spirit. Enjoy!

Make That One Idea Your Life

Inversions 101 : A Posture Clinic

Join me on Saturday, 8 June, 10.45am-1pm at the Shala as we view the world the other way up, in a safe, approachable and fun manner.

This posture clinic is suitable for Intermediate practitioners and Beginners with at least 3 months regular practice.  To reserve your mat space, please text or call 012-9764866.

My Students, My Inspiration

I received a beautiful gift, all the way from Tbilisi, Georgia this morning. 

The 5 beautiful souls that were in my teacher training last Fall, got this pendant custom-made for me. It spells my name in Georgian. I am so touched that they remembered me asking how to write my name in the local language when we were having our last team lunch together back then. The thought and the gift are indeed very special, and something that I will cherish dearly.

Fast forward to the present, these ladies have grown by leaps and bounds, found their authentic teaching voices and let their inner confidence shine. They truly are a capable bunch (and I'm not talking about getting into extreme poses like putting one leg behind the head either). I love their efforts to support each other in their yoga practice, and the community programs they have in place, to bring yoga off the mat... and in a country that they do not even call home.

There is certainly no better reward than to see them blossom in their yoga journey and in life. 

They inspire me, and they make me a better teacher.

Thank you, Eniko Pianovszky, Katarina Skogen, Hilary Adams, Diane Delpozo and Kate Smart.

May your inner fire continue to illuminate others on the path of yoga.

Om Namaha, Gratitude and Blessings.

108 Sacred Rounds of Surya Namaskar

New moon blessings to one and all!

Image of Kathryn Budig from the
Women's Health Big Book of Yoga

I'd love if you can join me at the Shala to flow in an exhilarating yogathon of 108 sacred rounds of Surya Namaskar on Sunday, 19 May at 8.30am. This donation-based practice is part of our Bhakti Yoga. If you're not in Kuala Lumpur, do join us in spirit by practising the 108 at your place, and give a donation to your favourite charity. Let us connect globally as a borderless yoga community whilst meditating in motion. 

As of now, we have confirmation that yogis from Yoga India Mysore, Hyderabad, Melbourne, Singapore, Tbilisi, Kazakhstan, Moscow, Bali and London will be flowing with us on Sunday.

May we all align our energy, and transit into the new moon with peace and unity in our hearts.

Om Shanti, Love and Light always.

It's A Boy!

It's days like these, that I'm blissfully reminded that it's such a blessing and honour to teach yoga. Teaching is never, ever about me, but about what I can give to those who come onto the mat.

I received a text from my Prenatal Yoga practitioner today, announcing that she gave birth to a 3.2kg healthy baby boy, the natural way.  She sent a big thank you and said, the Prenatal Yoga practice helped her a lot, mentally and physically, and made the journey into motherhood more serene, blissful and beautiful.

Image from openclipart.org

Her last Prenatal Class was just last Saturday, and she was at 39 weeks plus. It goes to show, you CAN keep coming to yoga right up to the moment you're ready to pop!

Big love and congratulations to the new mum. 

I love my job! xx

"Inner Balance" Sequence

This week's "Inner Balance" home practice focuses on the awakening of the Throat Chakra (Visuddha). The Fifth Chakra is associated with positive expression, truth, willpower and open communication. This sequence balances the endochrine system (stimulating the thyroid gland) as well as relieves stiffness in neck and upper back, while improving your breathing capacity.

As usual, please warm up with at least 5 rounds of Surya Namaskar, and use props like blankets under the shoulders for the finishing sequence.

Namaste, and have an enjoyable practice.

xx

Anahata Joy Sequence

It's Yoga Stickmen Thursday!  I've been drawing sequences for 4 weeks now, and the aim is to inspire our practitioners at the shala, to have a home practice, or simply a quickie-practice-on-the-go.

Here's a snippet taken from my personal practice this morning. 

This Intermediate sequence aims to enhance your breathing capacity, create space and tap into the freedom of the lungs and heart.
The Heart Chakra is the core of our spirit, and when we are open and connected to harmony and peace within us, can we truly have the ability to love, and be loved.

Please warm up with at least 5 rounds of Surya Namaskar, with longer holds in Cobra, to prepare for this backbendy practice. Use props like blocks and straps where necessary, and remember to be compassionate and respect your body's limitations.

Enjoy your practice as you expand in joy and love.
Namaste.

The Day I Chose Me

"Hump Day Wednesday" is my favourite day of the week, as it is when I am free from teaching. The tables are turned as I put on a student's cap and practically spend hours of dynamic playtime on my yoga mat, punctuated with delicious, longer-held Yin poses and Savasana.

It is the day where I refrain from glancing at the clock, the moment I step onto my mat. There is no need to rush, no agenda, no deadlines.

It is my precious 'me time' and an opportunity to stop obsessing about the results of my practice and quit trying to obtain the 'final pose'.

It is at times like these that I find myself listening more intently to my body signaling to me that it is ready for more, or that is has had enough.

With the sweat that pours down, my layers of self-expectations are shed, as I open myself up to new possibilities.

Ta-da! Finally made it to Urdhva Padmasana
after 18 long months!

It is when I cultivate nothingness, yet remain in a constant state of content, ease and balance.

Today is the day I chose Me.
Ever had such a day?