Get Twisted To Untangle

I have to confess. I dislike twisting postures. I avoid them like a plague in my personal practice (except for the supine twists at the very end, right before Savasana). When attending classes, trainings or workshops, I cringe every time we are asked to twist, and I break out in cold sweat when the twist involves a bind! I go mental, and my Ujjayi breathing sounds like a dragon about to go into labour, as I corkscrew my spine and contort my short arms into something that remotely resembles a version of the graceful demo by the teacher in the front of the room.

This twist, I can marinade in. Gimme gimme gimme!

So, imagine my horror when a dear friend and mentor, invited me to co-host a 15-Day Instagram Challenge involving twists. 15 Days of twists?? Easy for you, if you have long, rubbery limbs and liquified butter as joints! 

As I sat down to write down my contribution to the Challenge, I pondered on why I loathe twists. You often hear the saying, "the poses that you dislike, are the ones you need the most in your practice". Sure, we have heard the whole nine yards on how twisting asanas can benefit you physically and mentally. They keep the spine healthy, relieves spinal decompression (especially in the lumbar), detoxes your gut, lubricates your joints, tones the abdominal muscles, trims the waist, aids in digestion, and energizes the mind. And yet, all of this does not seem enough to motivate me to include twists diligently in my daily asana practice (not even "trims the waist"!).

Parivrtta Trikonasana (Revolved Triangle Pose) had me fumbling
and wobbling all over the mat during my early Ashtanga days.

Perhaps it was a sign from the Universe to approach twists from a different angle, and look at the subtler silver lining, rather than the obvious positives highlighted in every yoga magazine that's been published.

As I dived into my practice and posted twists after twists on Instagram, I started to identify with my aversion to twists. I discovered little physical imbalances and limitations in range of motion, that would so often be labeled by many as "the weaker side", and it dawned on me, that the poses I shunned were actually compounded by feelings of inadequacy and the need to avoid unpleasantness.

Baddha Parivrtta Parsvakonasana
Far from being 'perfect' with the back heel up, but
my practice is mine and mine alone to feel
alive, free and loved.

With just a few more days to the end of the Challenge, I pretzel myself into Baddha Parivrtta Parsvakonasana (Bound Side Angle Pose), with new insight into this purification process. As I surrender into the bind, I find internal expansiveness, setting myself free from the self-imposed obsession on how I should look in the pose. "There is no such thing as the perfect pose. It's all about the practice", I often say to my students. Time to walk the talk, sister!

Like a jar of pasta sauce, you'll need a good twist to get to the yummy stuff. Don't let something you dislike tie you up in knots. It may take a while to finally see the light, but hey, that's why the journey of yoga in itself is far more important than the final destination.

Namaste.

Tapas : Stoking Your Yogic Fire

The ever-elusive handstand press on my soul-mat with my daily mantra

'Tapas', in Patanjali's 8 Limbs of Ashtanga Yoga, refers to heat created in the body through either movement (Asana) or breathwork (Pranayama). The heat created through these actions, however, is defined as 'tapas' only when the intention behind the production of this heat is one of purification and self-discipline. By simply showing up for a daily practice, being non-attached to any desires or outcome of the practice, is 'tapas'.

When a practitioner first experiences 'tapas', there is often a strong reaction of rejection... the urge to turn the other way... the desire to ignore. The discomfort that this metaphorical fire brings as it burns away the ego, past habits and our material attachments, will eventually be reduced, and in its place are the residues of clarity, inner calm, and relief. The awakening from constantly stoking our yogic fire and experiencing 'tapas' in our yoga practice, leaves our mind, body and heart open to exploration and higher consciousness.

Namaste.

Challenge Pose : Vasisthasana

Experience liberation and lightness in Vasisthasana

Named after the revered sage, Vasistha, advisor and teacher to King Ram, Vasisthasana is a challenging arm balance that energetically requires the engagement of all the major muscle groups in your body - arms, legs, core and spine. Sometimes referred to as Side Plank Pose, Vasisthasana may sometimes come across as intimidating to the practitioner who is approaching it for the first time, but to me, this asana represents the openness, willingness, humility and patience in a yoga practice, before all the elements of the asana align and fall into place.

Here are the prep poses that I frequently use in my classes, to help practitioners understand the energetic alignment and muscular engagement needed for this arm balance.

Step 1

Step 1 : Stick your "buttasana" to a wall

Go to the wall, from Downward Facing Dog, shift forward into High Plank with your feet together. Align your right palm slightly forward to your shoulder, turn to your left and lean lightly against the wall. Your inner thighs are hugging in towards one another, your feet flexed and stacked, and you're balancing on the outer edge of your bottom foot. Push the ground away with your right arm, so that the arm feels like it's plugged back into the socket without putting too much pressure on your wrist or elbow. Lift your hips, tailbone in neutral position, and engage your core muscles. Stay here for 9 breaths and switch sides.

Step 2

Step 2 : Push with your feet

Repeat Step 1, but this time, your flexed and stacked feet are pushing against the wall. Here, you'll begin to experience the balance required in Vasisthasana, as well as the legwork involved. Hold for equal breaths on both sides.

Step 3

Step 3 : Some tiptoe action

It's now time to move you away from the wall. Come into Vasisthasana (as outlined in Step 1), and place your top leg to the floor, coming up onto your tippy toes. Raise your top arm (it helps to feel like you're stretching up so high as if to change a light bulb!), and energetically feel the lift from the hips and core center. 

Step 4

Vasisthasana

When the asana begins to evolve into some resemblance of lightness and effortless balance, it's then time to stack your legs. As your legs stack, actively flex and push through to the feet (like in Step 2) and lift through the hips and top arm while keeping your core engaged. Shoulders and hips are stacked, and your body is approximately 45 degrees from the floor. Imagine there's a direct, uninterrupted line of energy from the crown of your head all the way to your heels.

When you experience stillness, quiet strength, inner softness, relaxed power and stability in Vasisthasana, you can then add some playful variations to the expression of this asana (as shown in the top picture).

Have a fun and safe practice.
Namaste.

Join Me in Luang Prabang, Laos

Yoga Retreat in Luang Prabang, Laos
6-11 October 2014
Full details at www.pranayogakl.com

Prana Yoga's very first yoga retreat will take place at the magical UNESCO World Heritage Site - Luang Prabang, Laos, from 6 to 11 October 2014.

Join me on a journey to relax, reconnect, rediscover and rejuvenate body, mind and spirit. Enjoy the beautiful energy of the Mekong River, and wake up to distant sounds of temple bells and the peaceful sight of Buddhist monks going about their daily alms collection, as you take the time to unwind from life's daily hustle and bustle. Move to a daily yoga and meditation practice that will energize the body and plant the seeds of mindfulness, to achieve a more balanced well-being.

This yoga retreat will be kept to a small and intimate group of only 18 guests. For the full itinerary and to register, please go to www.pranayogakl.com/happenings

Namaste.

Yoga for Everyone

The next Yoga for Everyone class will be on 4th May, 8am-9am
For directions to Prana Yoga KL, please visit www.pranayogakl.com

I'm so excited this is finally happening! "Yoga for Everyone" is a Pay-As-You-Like class that runs every first Sunday of the month at my studio, and we kick things off on 4th May. 


"Yoga for Everyone" is Prana Yoga KL's philosophy, heart and soul. It's not just our tagline, but our mantra to make yoga accessible to everyone in the community, regardless of age, race, religion, shape or size. We’d love for everyone to enjoy the benefits of a healthy body, mind and lifestyle through the practice of yoga.

We also make it our personal pledge to share yoga off the mat, as all contributions will go toward "Pledge A Ringgit", a charity fund set up to benefit the less fortunate. Our pledge this term (1 April 2014 to 31 March 2015) is to help raise funds for the Pokhara Nestling Home, an orphanage in Nepal. Your contribution will help feed, clothe and put a child to school.

If you're new to yoga, we invite you to join us for a morning of yoga on 4th May, 8am-9am. Know that you’re taking charge of changing to a healthier lifestyle, and that your contribution can help change someone’s life too.

For directions to our studio, please go to www.pranayogakl.com.
Kindly email us at pranayogakl@hotmail.com or text 012-9764866 (if you're in Kuala Lumpur) to let us know you're coming.

Namaste, and see you on the mat soon.
xx

Challenge Pose : Vatayanasana

Vatayanasana (Horse Pose)

The new moon on 31 January welcomed the Year of the Horse, according to Chinese astrologers. I choose Vatayanasana ("Horse Pose", or some books refer to it as "Horse Face Pose") as this month's Challenge Pose, because it requires a certain amount of agility and quiet power, to stay strong and stable yet balanced and calm in order to bring forth your inner stallion.

Vatayanasana is an intermediate pose (it's in the Second Series of Ashtanga Yoga if you practise this lineage) and it's really intense on the ankles, knees, and hips. Yay, if you have a decent range of motion to attempt this asana. "Neigh", if you don't (but fret not, variations are always available).

Please warm up with 8-10 rounds of Surya Namaskar, and add in hip openers like Half Lotus, Bound Angle Pose (Baddhakonasana), Happy Baby Pose (Anandabalasana) and Garudasana (Eagle Pose). Have a blanket or towel in hand, for extra padding under the knees.

Here are some of my favourite Vatayanasana prep poses :

Step 1 : Cradling the Baby

Cradle the Baby

Sit up nice and tall, extend your left leg, and place your right foot and knee at the crook of your elbows. Interlace your fingers, or grab your wrist, and rock your right leg side to side. "Cradle the Baby" stretches your IT Band, external hip rotators and glutes. For a more intense stretch, hug the leg as close to the chest as possible. Stay here for 9 breaths, then switch sides.
Variation : Hold your right leg with your hands, if it's not possible to cuddle your leg at the crook of the elbows. A more restorative option is to lie on your back while doing this pose (also known as Sleeping Pigeon Pose).

Step 2 : Enter the Lizard

Utthan Prishtasana (Lizard's Pose)

From Downward Facing Dog, step your right foot to the outside of your right palm and come up to the ball of your left foot. Turn the front foot slightly to the right, and flip it to the outside edge. This action gives your hip a little more 'space' and minimizes compression in the joint. Lower down onto your forearms, and extend the chest forward, whilst rooting down strongly in the ball of the back foot. Keep sinking the right leg towards the right, and feel a delicious hip opening and IT Band stretch in the right leg, and a quad stretch in the back leg. After 9 breaths, step back into Downward Dog, and switch sides.
Variation : stay up on your palms instead of lowering onto your forearms, if you feel any pinching sensation or compression in the hip joint. Drop the back knee to the mat if it's too much for you. Alternatively, place your forearms on blocks as a halfway point. 

Step 3 : Half Lotus

Half Lotus Seated Forward Bend

From a seated position, fold your right leg into Half Lotus, and fold forward for 9 breaths before changing sides. 
Variation : If your lotus leg's knee is floating off the mat, please place a towel underneath for support and work gently. 
If you feel any discomfort in the inner right knee, place the foot mid-thigh or against your inner thigh (like Janu Sirsasana). This is as far as you should go for now (until a bigger range of motion is available to you, over time, with practice).

Step 4 : The Modified Horse

Vatayanasana (Variation)

Now that you're all warmed up, and loosey-goosey in the hips, it's time to get up on that horse! Fold your right leg into Half Lotus, come into a kneeling position (now's a good time to pad your knees with that towel or blanket). Place your hands on the floor as you line up both knees. Adduct your legs, and slowly straighten up your spine. If you can maintain your balance, wrap your right arm under your left like in Garudasana (Eagle Arms), and lift your gaze upwards.
Tilt your pelvis forward for better balance, otherwise you'll be leaning forward at an angle. Think of anchoring the left sitz bone down more, to level the hips and avoid compressing your SI joint.
Unwrap your arms, place your palms on the mat for support, and slowly release your Half Lotus leg. When you're ready, practise the other side.
Variation : if it's too much on your ankle or knee when straightening up your spine, place your hands on blocks, and work the pose here for now.

Step 5 : Vatayanasana

Vatayanasana (Horse Pose)

To come into the full expression of Vatayanasana, step your left foot forward after you've folded your right leg into Half Lotus. Line up the foot with the right knee. Lift up your spine, repeat the technical steps in Step 4, come into Eagle Arms, and lift your gaze up. Stay here for 9 breaths, then slowly unwrap your arms, place your palms onto the mat, and release your Half Lotus leg. Switch sides.

A word of caution though - the closer the foot is to the knee, the deeper the pose. You can always place your left foot slightly more forward, or lift the heel off the mat as a start. Be receptive to your breath in this pose instead of forcing yourself into it and compressing your ankle, knee or SI Joint.

Vatayanasana cultivates a powerfully deep internal focus as you reach up and forward, while staying rooted to your base to find your center in every breath. Take the pose to where you can at this point, and enjoy the ride.

Namaste.

Dynamic Flow to Stillness : A Journey from the Yang to the Yin

I am excited to be invited back to Gokul Yoga in Borneo to teach a workshop this March. I'd love to connect with you at the workshop if you're in Kota Kinabalu, 8-9 March.

If you'd like more details about the workshop, please leave your email in the comment box below.

Thank you.

Namaste, Love & Light.