tag:blogger.com,1999:blog-75763782640171871562024-03-23T13:26:51.107+08:00Live. Love. Laugh. Be FreeLife on and off the yoga mat as I look at the world the other way up@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.comBlogger132125tag:blogger.com,1999:blog-7576378264017187156.post-28688984171866855882015-07-20T13:44:00.001+08:002015-07-21T14:23:30.297+08:00Living in Santosha - The Gift of Giving It Forward<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Avd-t0yrMR0/VayHtjIcHQI/AAAAAAAABhU/BtXZRH-uiEM/s1600/11703367_10153572099223474_1511801349133099009_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://3.bp.blogspot.com/-Avd-t0yrMR0/VayHtjIcHQI/AAAAAAAABhU/BtXZRH-uiEM/s640/11703367_10153572099223474_1511801349133099009_n.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bangunan Sultan Abdul Samad in Kuala Lumpur, Malaysia<br />
A UNESCO World Heritage Site</td></tr>
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<span style="font-family: Verdana, sans-serif;">I took a night shot of the beautiful, iconic Sultan Abdul Samad building in the heart of my city, Kuala Lumpur, last Saturday, 18 July. Built in the late 1800s, this landmark is also a UNESCO World Heritage Site. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Take a walk behind the dark lanes and narrow alleys that surround this attraction and you'll see a different side of KL. The homeless, sleeping on concrete, cardboards or newspapers along poorly lit corridors, some reeking of cheap alcohol, drinking themselves into a deep slumber so that they can forget the meaning of extreme hunger; some utterly exhausted from a day of rummaging through the city's dustbins collecting cans and plastic bottles, hoping to earn a few dollars from the recycling centre; and some just having nowhere else to go after their families gave up on them and kicked them out to the streets.</span><br />
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<span style="font-family: Verdana, sans-serif;">My 3 friends and I volunteered to be part of a movement called "Giving It Forward Today" (GIFT) to distribute food to 2,000 of KL's homeless that night. It was the second day of the Eid Mubarak festive celebration here in Malaysia. Unsure where to "find" these people, we were also concerned for our safety, as we had to walk through stinky, poorly lit lanes, abandoned shops, and unsavory business establishments, carrying heavy carton boxes of food packs. </span><br />
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<span style="font-family: Verdana, sans-serif;">It was indeed a pleasant experience to be greeted with smiles and gestures of gratitude as we handed out the food packs to the homeless (some had to be woken up from their drunken stupor). An old, almost toothless man even recited a prayer of blessing ('Doa Kesyukuran') to us as he received his meal. </span><span style="font-family: Verdana, sans-serif;">As we had more than enough to distribute, we offered them two food packs each. To our surprise, most said "one is enough, thank you".</span><br />
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<span style="font-family: Verdana, sans-serif;">One. Just one. From someone who couldn't remember when his last meal was, and has no idea when his next one will be. </span><br />
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<span style="font-family: Verdana, sans-serif;">This evening's humbling message was Santosha...the contentment of accepting life as it is, and finding the 'enough' in moment-to-moment experience. </span><br />
<span style="font-family: Verdana, sans-serif;">I wonder how many of us truly can?</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;"><i>"Be kind whenever possible. It is always possible" - Dalai Lama.</i></span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-57231520764138428562015-05-18T15:20:00.001+08:002015-05-18T15:24:45.246+08:00The Hour of the Gods<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">In Yoga, "Brahma Muhurta" (or The Hour of the Gods) is defined as that magical time approximately 2 hours before sunrise. This is the best time to do our Pranayama or Meditation practice, followed by Asana, as it is when our Sattvic qualities rise to the surface, and the mind is quiet and free from distractions.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-wCbiRGMd3Sc/VVmQbpT1kFI/AAAAAAAABgg/ZrAjyspKdz8/s1600/BrahmaMuhurta.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-wCbiRGMd3Sc/VVmQbpT1kFI/AAAAAAAABgg/ZrAjyspKdz8/s320/BrahmaMuhurta.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brahma Muhurta outside Prana Yoga KL, TTDI, Malaysia</td></tr>
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<span style="font-family: Verdana, sans-serif;">As I arrived at my studio (at what some would say at a "God forsaken hour") to teach my 6.30am class yesterday, I looked up at the dark sky and saw the New Moon smiling down onto the world. It was just a sliver...cheeky even... as if to hold onto its presence as long as She could, before dawn breaks and Surya illuminates the world and reveals her warmth. </span><br />
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<span style="font-family: Verdana, sans-serif;">I sat down on the bench by the fountain, crossed my legs in Sukhasana, and sipped in the crisp, dewy morning air. A Nepalese guard who was patrolling the grounds walked by, his face in half shadows. He nodded at me, and put his hands in Namaste as a silent greeting. I was grateful for the absence of the usual "Good morning, Ma'am". I couldn't help but think of his family back in Nepal, in light of the recent (and still ongoing) earthquakes that shook the nation who already had nothing, and now left with even less.</span><br />
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<span style="font-family: Verdana, sans-serif;">I closed my eyes, savouring that special window of silence and blessedness, and did a short, 15 minute meditation.</span><br />
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<span style="font-family: Verdana, sans-serif;">A New Moon. New Beginnings. A time for reflection, recharging and replanting the seeds of intentions, fearing less, dreaming big, and manifesting that the Universe delivers.</span><br />
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<span style="font-family: Verdana, sans-serif;">Om Namah Shivaya.</span><br />
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<span style="font-family: Verdana, sans-serif;">xx</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-32609297782441570122015-04-15T21:59:00.001+08:002015-04-15T21:59:15.346+08:00A Letter To Me<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-1VlRaGSRZSI/VS5jz12YecI/AAAAAAAABgE/fWGYazPm2YQ/s1600/StandingSplit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-1VlRaGSRZSI/VS5jz12YecI/AAAAAAAABgE/fWGYazPm2YQ/s1600/StandingSplit.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The 6:05 Standing Split</td></tr>
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<span style="font-family: Verdana, sans-serif;">My dear,</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Not quite the perfect "6 O'Clock", and looking more like a 6:05 on most days,</span><br />
<span style="font-family: Verdana, sans-serif;">this IS your Standing Split.</span><span style="font-family: Verdana, sans-serif;"> Remember the first time you stepped onto your yoga mat? You could barely reach past your shins, let alone grab your ankles with both hands and KISS your shin. When you signed up for teacher training, there was nothing in the training manual about being 'perfect', visually nor spiritually.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">With the explosion of yoga on social media, it's pretty easy to be sucked into the trap of wanting to 'look' perfect. Remember why you practice in the first place. Do you practice to express, or to impress?</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Yoga is not a be-all-end-all practice to gain mastery in something. Some days you make progress, and some days you regress - learn to be okay with it. Embrace the flux and uncertainties, ride the highs, laugh at the lows, and let the authenticity of the practice reveal itself.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The daily practice of yoga creates tapas (heat). This deep, internal heat that burns away the "could have's" and the "should have been's" will eventually make space for a deeper and more personal exploration. Learn to trust the journey, and remain open to what might be.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">After all, darling, you were born to be real, not to be perfect.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">xoxo</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com1tag:blogger.com,1999:blog-7576378264017187156.post-77950350598046878522015-03-10T15:52:00.000+08:002015-03-10T16:00:14.138+08:00Challenge Pose : Flying Lizard<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-o2DvOIxhv-0/VP6YC4epWvI/AAAAAAAABfM/x6sC27N65RY/s1600/FlyingLizard.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-o2DvOIxhv-0/VP6YC4epWvI/AAAAAAAABfM/x6sC27N65RY/s1600/FlyingLizard.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flying Lizard Pose - Fun and Funky Rolled Into One</td></tr>
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<span style="font-family: Verdana, sans-serif;">I personally love practising and teaching Lizard Pose (Utthan Pristhasana). If you attend classes at <a href="http://www.pranayogakl.com/"><span style="color: purple;">Prana Yoga KL</span></a>, you'll see this asana, and all of its variations in my Basic, Strong and even Prenatal Yoga classes.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Utthan Pristhasana is far from the mental image that its English translation portrays. It's a fantastic gateway to deeper hip openers, as it warms up the inner thigh muscles and hip rotators, stretches the hamstrings, groins and hip flexors. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Flying Lizard Pose is a creative extension of its cousin. It combines the hip opening, with the element of an arm balance. The result? A Fun and Funky Flight!</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 1 - Warm the Lizard Up</b></span><br />
<span style="font-family: Verdana, sans-serif;">Here are some of my go-to poses to warm up the hip rotators, quads and IT Band. Begin with 8-10 rounds of Surya Namaskar, add in these hip openers, and fire up your core with poses like Navasana (Boat Pose), Dolphin Pose and Bakasana (Crow Pose). </span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-XQwFZuGLZbw/VP6XAcaInzI/AAAAAAAABes/wG5It2MMnV4/s1600/Gomukh.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-XQwFZuGLZbw/VP6XAcaInzI/AAAAAAAABes/wG5It2MMnV4/s1600/Gomukh.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gomukhasana (Cow Face Pose)</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-vrdaADUVm-E/VP6X-BKew2I/AAAAAAAABe0/tu-5Eu0wuTw/s1600/PigeonPrep.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-vrdaADUVm-E/VP6X-BKew2I/AAAAAAAABe0/tu-5Eu0wuTw/s1600/PigeonPrep.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pigeon Prep</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-15b7G7AVFc8/VP6X_djXLUI/AAAAAAAABe8/qtVI3Q-AMkw/s1600/Backpack.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-15b7G7AVFc8/VP6X_djXLUI/AAAAAAAABe8/qtVI3Q-AMkw/s1600/Backpack.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hoist Your Backpack</td></tr>
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<span style="font-family: Verdana, sans-serif;"><b>Step 2 - Lizard Pose (the Vanilla version)</b></span></div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ASjBjiR-JyU/VP6YBKCgNYI/AAAAAAAABfE/wWhU8boamiY/s1600/Lizard.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-ASjBjiR-JyU/VP6YBKCgNYI/AAAAAAAABfE/wWhU8boamiY/s1600/Lizard.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Utthan Prishtasana (Lizard Pose)</td></tr>
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<span style="font-family: Verdana, sans-serif;">From Downward Facing Dog, step your right foot forward and place it outside of your right palm. Snuggle your right shoulder under your right leg, and just like the Backpack warm up pose above, place</span><span style="font-family: Verdana, sans-serif;"> the leg as high up the arm as possible. If it's accessible to you, place both forearms down onto your mat, and powerfully extend through the back leg. Keep extending the chest forward, engage your Mula and Uddiyana Bandha, and stay here for 9-12 breaths before switching sides.</span></div>
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<span style="font-family: Verdana, sans-serif;">One option is to place the back knee on the mat. If you're unable to comfortably place your forearms on the floor, prop your forearms up on yoga blocks, continue practising Step 2, and keep your flight plan in your back pocket for now.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Step 3 - Take the Flying Leap</b></span></div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-o2DvOIxhv-0/VP6YC4epWvI/AAAAAAAABfM/x6sC27N65RY/s1600/FlyingLizard.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-o2DvOIxhv-0/VP6YC4epWvI/AAAAAAAABfM/x6sC27N65RY/s1600/FlyingLizard.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ready, Steady, Fly</td></tr>
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<span style="font-family: Verdana, sans-serif;">It's now time to piece all of that together, and fly! From Utthan Pristhasana in Step 2, grab hold of your right heel with your right hand, and lift your right heel off the mat. Squeeze the right leg into the arm/shoulder, and keeping your core engaged, lean forward until the back leg lifts off. Power through that straight leg, and keep extending it strongly up and back to maintain your balance. An alternative is to bend that back knee. </span><span style="font-family: Verdana, sans-serif;">Lower down after a few breaths, and switch sides.</span></div>
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<span style="font-family: Verdana, sans-serif;">If you'd like to practise with me, I'll be teaching a 2-hour Special Class on 29 March 2015, at 9.15am, entitled "Root To Rise". We will be exploring the techniques of Foundation Asanas before rising up to Inversions and Arm Balances. Suitable for Advanced Beginners and Up. More details can be found <a href="http://www.pranayogakl.com/happenings"><span style="color: purple;">here</span></a>. </span></div>
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<span style="font-family: Verdana, sans-serif;">See you on the mat! xx</span></div>
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-WwFkzt3mVRU/VP6gPJKBxyI/AAAAAAAABfc/VFqFRWzCfys/s1600/RootToRise.jpg" height="400" width="282" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.pranayogakl.com/happenings">"Root to Rise" at Prana Yoga KL, 29 March 2015, 9.15am</a></td></tr>
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-32867336070062989792014-11-27T15:23:00.002+08:002014-11-27T15:29:58.081+08:00Get Twisted To Untangle<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-lvfpC6W3_HU/VHbClHKrceI/AAAAAAAABdE/yknYbFgLVf4/s1600/IMG_2672.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-lvfpC6W3_HU/VHbClHKrceI/AAAAAAAABdE/yknYbFgLVf4/s1600/IMG_2672.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This twist, I can marinade in. Gimme gimme gimme!</td></tr>
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<span style="font-family: Verdana, sans-serif;">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! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">As I sat down to write down my contribution to the Challenge, I pondered on why I loathe twists. You often hear the saying, "<i>the poses that you dislike, are the ones you need the most in your practice</i>". 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"!).</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-47v7Kfz04BU/VHbNUg9jovI/AAAAAAAABdU/qVjzPu5BnPw/s1600/IMG_2692.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-47v7Kfz04BU/VHbNUg9jovI/AAAAAAAABdU/qVjzPu5BnPw/s1600/IMG_2692.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Parivrtta Trikonasana (Revolved Triangle Pose) had me fumbling<br />
and wobbling all over the mat during my early Ashtanga days.</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-EMD4Fb6DahE/VHbOT3H2qCI/AAAAAAAABdc/zT54ZOhZPyU/s1600/IMG_2648.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-EMD4Fb6DahE/VHbOT3H2qCI/AAAAAAAABdc/zT54ZOhZPyU/s1600/IMG_2648.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Baddha Parivrtta Parsvakonasana<br />
Far from being 'perfect' with the back heel up, but<br />
my practice is mine and mine alone to feel<br />
alive, free and loved.</td></tr>
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<span style="font-family: Verdana, sans-serif;">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!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Namaste.</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-36660317478507883462014-09-11T15:05:00.001+08:002014-09-11T15:09:01.915+08:00Tapas : Stoking Your Yogic Fire<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-C5hJxPkGtig/VBFCsmld6JI/AAAAAAAABcU/TLb-qF0pJBY/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-C5hJxPkGtig/VBFCsmld6JI/AAAAAAAABcU/TLb-qF0pJBY/s1600/photo.JPG" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The ever-elusive handstand press on my soul-mat with my daily mantra</td></tr>
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<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">'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'.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Namaste.</span><br />
<br />
<br /></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-88136433559424331492014-08-12T15:43:00.001+08:002014-08-13T14:44:39.376+08:00Challenge Pose : Vasisthasana<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Experience liberation and lightness in Vasisthasana</td></tr>
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<span style="font-family: Verdana, sans-serif;">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 </span><span style="font-family: Verdana, sans-serif;">may sometimes come across as intimidating to the practitioner who is approaching it for the first time, but to me, this asana </span><span style="font-family: Verdana, sans-serif;">represents the openness, willingness, humility and patience in a yoga practice, before all the elements of the asana align and fall into place.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 1</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-omGtBBKYtF8/U-m8FPYUKVI/AAAAAAAABZo/xW91G0Cui78/s1600/photo+1-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-omGtBBKYtF8/U-m8FPYUKVI/AAAAAAAABZo/xW91G0Cui78/s1600/photo+1-1.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Step 1 : Stick your "buttasana" to a wall</td></tr>
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<span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">Stay here for 9 breaths and switch sides.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 2</b></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Step 2 : Push with your feet</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 3</b></span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-_598Gq1ksG0/U-m-Wp4BtjI/AAAAAAAABZ8/oKTy3a42NYI/s1600/photo+3-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-_598Gq1ksG0/U-m-Wp4BtjI/AAAAAAAABZ8/oKTy3a42NYI/s1600/photo+3-1.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Step 3 : Some tiptoe action</td></tr>
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<span style="font-family: Verdana, sans-serif;">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. </span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 4</b></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Vasisthasana</td></tr>
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<span style="font-family: Verdana, sans-serif;">When </span><span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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).</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Have a fun and safe practice.</span><br />
<span style="font-family: Verdana, sans-serif;">Namaste.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-34399683214278861912014-06-17T14:38:00.000+08:002014-06-17T14:39:47.153+08:00Join Me in Luang Prabang, Laos<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Yoga Retreat in Luang Prabang, Laos<br />
6-11 October 2014<br />
Full details at www.pranayogakl.com</td></tr>
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<br />
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.<br />
<br />
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.<br />
<br />
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<br />
<br />
Namaste.</div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-91655013054464178332014-04-15T12:23:00.000+08:002014-04-15T12:23:52.565+08:00Yoga for Everyone<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">The next Yoga for Everyone class will be on 4th May, 8am-9am<br />For directions to Prana Yoga KL, please visit www.pranayogakl.com</td></tr>
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<br />
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 18px;">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 <a href="http://www.pranayogakl.com/"><b><span style="color: purple;">studio</span></b></a>, and we kick things off on 4th May. </span><br style="background-color: white; line-height: 18px;" /><span style="background-color: white; line-height: 18px;"><br /></span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 18px;">"Yoga for Everyone" is Prana Yoga KL's philosophy, heart and soul. It's not </span><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;">just our tagline, but our mantra </span></span><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 18px;">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 ben</span><span class="text_exposed_show" style="background-color: white; display: inline; font-family: Verdana, sans-serif; line-height: 18px;">efits of a healthy body, mind and lifestyle through the practice of yoga.</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; line-height: 18px;"><br /></span>
<span style="background-color: white; font-family: Verdana, sans-serif; line-height: 18px;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;"><br />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.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;"><br /></span></span>
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;">For directions to our studio, please go to www.pranayogakl.com.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;">Kindly email us at pranayogakl@hotmail.com or text 012-9764866 (if you're in Kuala Lumpur) to let us know you're coming.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;"><br /></span></span>
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;">Namaste, and see you on the mat soon.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span class="text_exposed_show" style="background-color: white; display: inline; line-height: 18px;">xx</span></span><br />
<br /></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-23070346571981014862014-02-18T15:46:00.002+08:002014-02-19T15:36:16.592+08:00Challenge Pose : Vatayanasana<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Vatayanasana (Horse Pose)</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Vatayanasana is an intermediate pose (<i>it's in the Second Series of Ashtanga Yoga if you practise this lineage</i>) 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).</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Here are some of my favourite Vatayanasana prep poses :</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 1 : Cradling the Baby</b></span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Q1-iQAvxf7Q/UwL_gluT2ZI/AAAAAAAABSc/JBY3qTKgOf4/s1600/photo+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Q1-iQAvxf7Q/UwL_gluT2ZI/AAAAAAAABSc/JBY3qTKgOf4/s1600/photo+1.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cradle the Baby</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><u>Variation</u> : 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).</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 2 : Enter the Lizard</b></span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-dDoKmtW8hzE/UwMBaIoffvI/AAAAAAAABSo/XHwhIlOaGgA/s1600/photo+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-dDoKmtW8hzE/UwMBaIoffvI/AAAAAAAABSo/XHwhIlOaGgA/s1600/photo+3.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Utthan Prishtasana (Lizard's Pose)</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><u>Variation</u> : stay up on your palms instead of lowering onto your forearms, if you feel any pinching sensation or compression in the hip joint. </span><span style="font-family: Verdana, sans-serif;">Drop the back knee to the mat if it's too much for you. </span><span style="font-family: Verdana, sans-serif;">Alternatively, place your forearms on blocks as a halfway point. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 3 : Half Lotus</b></span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-BFO1tD7uxaA/UwMEIcCaxOI/AAAAAAAABS0/gmvhc47PP4g/s1600/photo+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-BFO1tD7uxaA/UwMEIcCaxOI/AAAAAAAABS0/gmvhc47PP4g/s1600/photo+2.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Half Lotus Seated Forward Bend</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">From a seated position, fold your right leg into Half Lotus, and fold forward for 9 breaths before changing sides. </span><br />
<span style="font-family: Verdana, sans-serif;"><u>Variation</u> : If your lotus leg's knee is floating off the mat, please place a towel underneath for support and work gently. </span><br />
<span style="font-family: Verdana, sans-serif;">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).</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 4 : The Modified Horse</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-hUkR2gmc9eI/UwMFnkLIaUI/AAAAAAAABTA/XRBNLQ-vvHg/s1600/photo+4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-hUkR2gmc9eI/UwMFnkLIaUI/AAAAAAAABTA/XRBNLQ-vvHg/s1600/photo+4.JPG" height="200" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vatayanasana (Variation)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><u>Variation</u> : 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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 5 : Vatayanasana</b></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-zLv7wPizU70/UwL9JHlefiI/AAAAAAAABSU/l4vwwCd-ov0/s1600/photo+5.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-zLv7wPizU70/UwL9JHlefiI/AAAAAAAABSU/l4vwwCd-ov0/s1600/photo+5.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vatayanasana (Horse Pose)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">Stay here for 9 breaths, then slowly unwrap your arms, place your palms onto the mat, and release your Half Lotus leg. Switch sides.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Namaste.</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-75618255025610968032014-02-03T20:19:00.000+08:002014-02-03T20:19:48.890+08:00Dynamic Flow to Stillness : A Journey from the Yang to the Yin<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">I am excited to be invited back to <a href="http://www.gokulyoga.com/"><span style="color: purple;">Gokul Yoga</span></a> 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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you'd like more details about the workshop, please leave your email in the comment box below.</span><br />
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<span style="font-family: Verdana, sans-serif;">Thank you.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Namaste, Love & Light.</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-59194193802983059822013-11-11T23:41:00.001+08:002013-11-12T14:07:59.955+08:00Challenge Pose : Funky Supported Bridge<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-UIoShpFisto/UoDt_ErG6LI/AAAAAAAABOk/tgSrFRT142A/s1600/image-4.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-UIoShpFisto/UoDt_ErG6LI/AAAAAAAABOk/tgSrFRT142A/s320/image-4.jpeg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Funky Supported Bridge Pose</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">My Go-To warm up asanas also happen to be the Foundation Prep Poses for Funky Supported Bridge.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Step 1 : The Low Lunge </span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BcYUqFVbhNM/UoDt5E9aAYI/AAAAAAAABOA/Z3fqCWZhsq0/s1600/image.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-BcYUqFVbhNM/UoDt5E9aAYI/AAAAAAAABOA/Z3fqCWZhsq0/s200/image.jpeg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anjaneyasana (Low Lunge) with<br />
backbend variation</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">(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).</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Step 2 : Half Frog</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-UjO2MGuAC08/UoDt7_rDW7I/AAAAAAAABOM/r0wgs185CaY/s1600/image-1.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-UjO2MGuAC08/UoDt7_rDW7I/AAAAAAAABOM/r0wgs185CaY/s200/image-1.jpeg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ardha Bhekasana (Half Frog Pose)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Step 3 : The Supported Bridge</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-eTd6V-sKyLg/UoDt88xGhUI/AAAAAAAABOU/Hlk5mF5Z5CY/s1600/image-2.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-eTd6V-sKyLg/UoDt88xGhUI/AAAAAAAABOU/Hlk5mF5Z5CY/s200/image-2.jpeg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Setu Bandha Sarvangasana<br />
(Supported Bridge Pose)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Step 4 : Building the Hybrid</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-YJZYFWwT8nM/UoDt-ApO8RI/AAAAAAAABOc/kx-3hzfRPbw/s1600/image-3.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-YJZYFWwT8nM/UoDt-ApO8RI/AAAAAAAABOc/kx-3hzfRPbw/s200/image-3.jpeg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bridging the gap</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">(An alternative is to place a block under your sacrum for additional support).</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Step 5 : Funky Supported Bridge Pose</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-UIoShpFisto/UoDt_ErG6LI/AAAAAAAABOk/tgSrFRT142A/s1600/image-4.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-UIoShpFisto/UoDt_ErG6LI/AAAAAAAABOk/tgSrFRT142A/s200/image-4.jpeg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Funky Supported Bridge Pose</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Let your practice evolve from simplicity to complexity. And from complexity to serenity. Remember to breathe fully and freely throughout, and enjoy the discovery.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">(and if you know the Sanskrit name of this asana, please let me know).</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Love & Light always.</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-64527564783739500662013-10-20T19:13:00.003+08:002013-10-21T19:09:41.649+08:00Challenge Pose : Tittibhasana<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-vxjdllbK5FQ/UmOj-Adb6gI/AAAAAAAABLw/zGnst9AR8xg/s1600/photo+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-vxjdllbK5FQ/UmOj-Adb6gI/AAAAAAAABLw/zGnst9AR8xg/s200/photo+2.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tittibhasana (Firefly Pose)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">Tittibhasana (or Firefly pose) is one tough bug of a pose. </span><span style="font-family: Verdana, sans-serif;">Don't let its cutesy, Sanskrit name fool you. </span><span style="font-family: Verdana, sans-serif;">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.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-GBUwI3GYZTw/UmOoD9Kh9sI/AAAAAAAABL4/pmWxAgeu85A/s1600/3268_87309283473_4530524_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-GBUwI3GYZTw/UmOoD9Kh9sI/AAAAAAAABL4/pmWxAgeu85A/s200/3268_87309283473_4530524_n.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How Tittibhasana earned its nickname<br />
"Fallonyourbuttasana"<br />
(Picture of me about to land on my teacher's foot,<br />
during my Yoga Teacher Training in Mysore, India)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 1</b></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-aAi8QqJhvM4/UmOr0A_RtdI/AAAAAAAABMA/lyGtp2p5pXk/s1600/photo+1-2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-aAi8QqJhvM4/UmOr0A_RtdI/AAAAAAAABMA/lyGtp2p5pXk/s200/photo+1-2.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Malasana (Garland Pose or Yogic Squat)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 2</b></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-rqOPRcVzQNo/UmOsjVtsz7I/AAAAAAAABMQ/d83lITn4Xjc/s1600/photo+2-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-rqOPRcVzQNo/UmOsjVtsz7I/AAAAAAAABMQ/d83lITn4Xjc/s200/photo+2-1.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Take a seat</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 3</b></span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-H8jF9NNsuX4/UmOtmLslTAI/AAAAAAAABMY/3Iyr5teeur0/s1600/photo+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-H8jF9NNsuX4/UmOtmLslTAI/AAAAAAAABMY/3Iyr5teeur0/s200/photo+3.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Baby steps</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">Next, test your balance by lifting one foot off at a time.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 4</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-mE5BEuPlyXg/UmOuGGxDBVI/AAAAAAAABMg/2R9BBz-IEw4/s1600/photo+4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-mE5BEuPlyXg/UmOuGGxDBVI/AAAAAAAABMg/2R9BBz-IEw4/s200/photo+4.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Take a test flight</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 5</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-jQslCPrbokA/UmOu71xP94I/AAAAAAAABMo/BMcpyKGx7rU/s1600/photo+1-1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-jQslCPrbokA/UmOu71xP94I/AAAAAAAABMo/BMcpyKGx7rU/s200/photo+1-1.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Titibhasana</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">If your wrists are comfortable, it's time to take off your training wheels, and practice Steps 1-4 without the blocks. </span><br />
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;">You may not be able to straighten your legs initially, so keep them slightly bent. This is YOUR practice! </span><span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-0aN5ZjVKU8g/UmOw024-9II/AAAAAAAABMw/WgdDrewmMVo/s1600/1379864_10152038981983474_1107639128_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-0aN5ZjVKU8g/UmOw024-9II/AAAAAAAABMw/WgdDrewmMVo/s320/1379864_10152038981983474_1107639128_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tittibhasana (advance variation)</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">xx</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-10733428561180396302013-10-02T15:15:00.000+08:002013-10-03T14:33:16.478+08:00Challenge Pose : Urdhva Dhanurasana<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">Picking up from my last article in September on backbends, Urdhva Dhanurasana </span><u style="font-family: Verdana, sans-serif;">was</u><span style="font-family: Verdana, sans-serif;">, once upon a time,</span><span style="font-family: Verdana, sans-serif;"> 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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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?!!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;"><b>Some of my Go-To Prep Poses </b></span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-y0w3kjcSJug/UkvADF5wEtI/AAAAAAAABKw/5lhu1Al7buE/s1600/IMG_3629.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-y0w3kjcSJug/UkvADF5wEtI/AAAAAAAABKw/5lhu1Al7buE/s200/IMG_3629.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Anahatasana</b><br />
A<b> </b>delicious deltoid and upper back stretch</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-_oKCo-B4wSk/UkvAE9zUuDI/AAAAAAAABK4/03JE0Ez6XT0/s1600/relax.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-_oKCo-B4wSk/UkvAE9zUuDI/AAAAAAAABK4/03JE0Ez6XT0/s200/relax.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Shoulder opener with block.</b><br />
Place block at the bottom tip of shoulder blades,<br />
stretch arms parallel overhead,<br />
pull shoulders away from ears.<br />
tailbone roots to heels & don't let<br />
your ribs pop!</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-IAo90WeWNWo/UkvAHC77YpI/AAAAAAAABLA/kYgC-VB4O2M/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-IAo90WeWNWo/UkvAHC77YpI/AAAAAAAABLA/kYgC-VB4O2M/s200/photo.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Supta Virasana with Garudasana Arms</b><br />
A great opening for the hip flexors<br />
and shoulders.</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">Now that you're sufficiently warmed up, here's how to approach Urdhva Dhanurasana.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 1</b></span><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-TyScutzv7Eg/UkvBa9rRYSI/AAAAAAAABLI/FYSiU9EeqDI/s1600/photo+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-TyScutzv7Eg/UkvBa9rRYSI/AAAAAAAABLI/FYSiU9EeqDI/s200/photo+1.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Setu Bandhasana</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 2</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-MCTpIzVF2Ak/UkvCMl6vH3I/AAAAAAAABLQ/Knwdn0X-1-A/s1600/photo+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-MCTpIzVF2Ak/UkvCMl6vH3I/AAAAAAAABLQ/Knwdn0X-1-A/s200/photo+2.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lightly place the crown on the mat,<br />
while rooting the feet and hands to the ground.</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">Stay here for a few breaths, observe the weight bearing on your hands and feet, then release down and rest.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Step 3</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-JaLwkgB8wJg/UkvD0BvuONI/AAAAAAAABLc/GZxdREbm19Y/s1600/photo+4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-JaLwkgB8wJg/UkvD0BvuONI/AAAAAAAABLc/GZxdREbm19Y/s200/photo+4.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Urdhva Dhanurasana</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<u style="font-family: Verdana, sans-serif;">Feel the spine lengthening</u><span style="font-family: Verdana, sans-serif;"> upwards from the tailbone, as the shoulder blades draw downwards. You don't want to feel any compression in the lower back. </span><span style="font-family: Verdana, sans-serif;">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.</span><span style="font-family: Verdana, sans-serif;"> Find a soft, steady drishti (gaze) to still the mind.</span><br />
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;">Come up for another exhilarating round (or two) or simple fold into Child's Pose as a counterpose.</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">Remember... Practice Makes Progress.</span><br />
<span style="font-family: Verdana, sans-serif;">Go slow.... and enjoy!</span><br />
<br />
<span style="font-family: Verdana, sans-serif;">xx</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-73343754121278768282013-10-02T12:45:00.000+08:002013-10-02T12:45:09.336+08:00Pink<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="color: magenta;"><b>PINK</b></span> is for Courage, Faith, Love and Strength.</span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-W_JdQOnCCIU/Ukuj9HeeXyI/AAAAAAAABKU/muRYOK8UztM/s1600/pink+ribbon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-W_JdQOnCCIU/Ukuj9HeeXyI/AAAAAAAABKU/muRYOK8UztM/s200/pink+ribbon.jpg" width="132" /></a></div>
<br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Thank you.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Zka9y50dNL8/UkujdCZD0NI/AAAAAAAABKE/T7eDlGDoHuw/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Zka9y50dNL8/UkujdCZD0NI/AAAAAAAABKE/T7eDlGDoHuw/s320/photo.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Expressing love, hope & energy in Camatkarasana</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-20704597043635992432013-09-19T15:02:00.003+08:002013-09-19T15:27:02.944+08:00Confessions of an Unbendy Wendy<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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 <a href="http://www.yogajournal.com/practice/176"><span style="color: purple;">Eka Pada Raja Kapotasana</span></a> (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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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! </span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-cH6K1x2QeFM/UjqeyvIzsSI/AAAAAAAABJs/QH_4PMhfxQI/s1600/photo-4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-cH6K1x2QeFM/UjqeyvIzsSI/AAAAAAAABJs/QH_4PMhfxQI/s200/photo-4.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Urdhva Dhanurasana</b><br />
An Upward Bow a day keeps the<br />
backbend blues away.</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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 <a href="http://www.yoga-india.net/"><span style="color: purple;">Aananda Yoga Indea</span></a> for his ongoing support and encouragement.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-rUFffUa5GFA/Ujqd3BrJnrI/AAAAAAAABJk/dBVVX6VZ0c8/s1600/photo-2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-rUFffUa5GFA/Ujqd3BrJnrI/AAAAAAAABJk/dBVVX6VZ0c8/s200/photo-2.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Kapotasana (King Pigeon Pose)</b><br />
So near yet so far.</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;">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!!</span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-7D-SlwuXAe8/UjqcuK4mBOI/AAAAAAAABJU/VQtlRbB8ddQ/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-7D-SlwuXAe8/UjqcuK4mBOI/AAAAAAAABJU/VQtlRbB8ddQ/s320/photo.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Eka Pada Raja Kapotasana<br />(Single Legged King Pigeon Pose)</b><br />
Gone strapless!! Woot!</td></tr>
</tbody></table>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-42001433310258041972013-09-03T12:50:00.000+08:002013-09-04T14:15:19.052+08:00Challenge Pose : Bird of Paradise<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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??</span><br />
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<span style="font-family: Verdana, sans-serif;">That being said, I've made peace with this pose over the years, and found the <b><i>sthira</i></b> (steadiness) and <b><i>sukham</i></b> (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?</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 1</b></span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 2</b></span><br />
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<span style="font-family: Verdana, sans-serif;">Step your back leg forward.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 3</b></span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 4</b></span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">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!</span><br />
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<span style="font-family: Verdana, sans-serif;">Lower the right leg slowly, release the bind and step back into Downward Facing Dog before practising the second side.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">Enjoy!</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-73536402297181726302013-08-12T22:40:00.001+08:002013-08-13T14:55:13.197+08:00Challenge Pose : Camatkarasana<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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". </span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">There are a few ways to flow into the Wild Thing. Here, we will be Flipping the Dog, from...well, Downward Facing Dog. </span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 1 : The Dog</b></span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 2 : The Reverse Pigeon</b></span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 3 : The Drop</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 4 : The Flip</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">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.</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-34409262500733424312013-08-05T22:37:00.002+08:002013-08-05T22:56:24.805+08:00Challenge Pose : Sirsasana II (Tripod Headstand)<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Sirsasana II (Tripod Headstand)</td></tr>
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<span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 1.</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: x-small;"><i>(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).</i></span><br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 2.</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">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</span><br />
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<span style="font-family: Verdana, sans-serif;"><b>Step 3</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">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 <i>Iyengar : The Yoga Master</i>, the weight ratio in Sirsasana II is 60% on the head and 40% on the hands/arms.</span><br />
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<span style="font-family: Verdana, sans-serif;">Practise with relaxed breaths and patience - eventually the full expression of the asana will unfold. And remember to have fun along the way.</span><br />
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<span style="font-family: Verdana, sans-serif;">"It always seems impossible until it's done" ~ Nelson Mandela.</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-87270808845975905022013-07-31T20:45:00.001+08:002014-02-05T14:53:52.598+08:00Serious Playtime Comin' Up!<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">Get ready for some serious playtime this August as my partner-in-crime and I host a Partner Assist Playshop at the <a href="http://www.sunyogakl.com/"><span style="color: purple;">Shala</span></a>.</span><br />
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<span style="color: purple; font-family: Verdana, sans-serif;">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.</span><br />
<span style="color: purple; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: purple; font-family: Verdana, sans-serif;">This Playshop is suitable for all levels of practitioners. </span><br />
<span style="color: purple; font-family: Verdana, sans-serif;">Come with a playmate, or we can pair you up with another Sun Yogi.</span><br />
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<span style="color: purple; font-family: Verdana, sans-serif;">Date : 25 August (Sunday) </span><br />
<span style="color: purple; font-family: Verdana, sans-serif;">Time : 9.15am-11.15am</span><br />
<span style="color: purple; font-family: Verdana, sans-serif;">Exchange : Sun Yogis deduct 2 class passes</span><br />
<span style="color: purple; font-family: Verdana, sans-serif;"> Walk-Ins RM80 per person</span><br />
<span style="color: purple; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: purple; font-family: Verdana, sans-serif;">Please reserve your mat space via pre-payment. </span><br />
<span style="color: purple; font-family: Verdana, sans-serif;">For enquiries, text/call us at 012-9764866.</span><br />
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<span style="color: purple; font-family: Verdana, sans-serif;">See you at playtime!</span></div>
@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-77822760856563515742013-07-31T15:04:00.000+08:002013-07-31T15:06:41.154+08:00Yoga for Spinal Care Workshop in Kota Kinabalu, Sabah<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Yoga for Spinal Care<br />
with Angeline Liew<br />
7 Sept</td></tr>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">Day/Date : Saturday, 7 Sept</span><br />
<span style="font-family: Verdana, sans-serif;">Time : 2.00pm-4.00pm</span><br />
<span style="font-family: Verdana, sans-serif;">Venue : Gokul Yoga, No. 2 Lorong Manikar 2A, Taman Manikar, Likas, 88400 Kota Kinabalu, Sabah</span><br />
<span style="font-family: Verdana, sans-serif;">Exchange : RM90 before 18 Aug / RM100 after 18 Aug</span><br />
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<span style="font-family: Verdana, sans-serif;">To register, please PM me, or text Gokul Yoga at 016-2180830.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">*if you have a severe spinal condition, are under medical care or physiotherapy, kindly bring along your latest medical report or X-Ray.</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-82068337033281857532013-06-14T22:49:00.003+08:002013-06-14T22:50:42.050+08:005 Ways to Purify the Body, Mind and Spirit<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">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'. '<a href="http://www.yogajournal.com/basics/158"><span style="color: purple;"><b>Saucha</b></span></a>' ("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.</span><br />
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<span style="font-family: Verdana, sans-serif;">Here are 5 simple ways to purify the body, mind and spirit. Enjoy!</span><br />
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<a href="http://3.bp.blogspot.com/-eCciD-D8rVI/UbstgLd2FYI/AAAAAAAABEE/orvbEZITZmE/s1600/Purify.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-eCciD-D8rVI/UbstgLd2FYI/AAAAAAAABEE/orvbEZITZmE/s640/Purify.jpg" width="452" /></a></div>
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-83506491588786409772013-06-02T23:00:00.001+08:002013-06-02T23:00:37.795+08:00Make That One Idea Your Life<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://4.bp.blogspot.com/-kf8a69glVYQ/UatdVdmDJOI/AAAAAAAABDw/uKtSCGYxKgk/s1600/SuccessManifesto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-kf8a69glVYQ/UatdVdmDJOI/AAAAAAAABDw/uKtSCGYxKgk/s640/SuccessManifesto.jpg" width="369" /></a></div>
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-11877399992943759912013-05-22T14:56:00.000+08:002014-02-05T14:56:42.547+08:00Inversions 101 : A Posture Clinic<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">Join me on Saturday, 8 June, 10.45am-1pm at the <a href="http://www.sunyogakl.com/"><span style="color: purple;"><b>Shala</b></span></a> as we view the world the other way up, in a safe, approachable and fun manner.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<a href="http://4.bp.blogspot.com/-bvafwCbdgZU/UZxrW-BN3fI/AAAAAAAABDQ/KXk_jxSBtOI/s1600/Inversions101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-bvafwCbdgZU/UZxrW-BN3fI/AAAAAAAABDQ/KXk_jxSBtOI/s640/Inversions101.jpg" height="640" width="451" /></a></div>
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0tag:blogger.com,1999:blog-7576378264017187156.post-15255373302153987952013-05-18T16:01:00.002+08:002014-02-05T14:56:59.498+08:00My Students, My Inspiration<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Verdana, sans-serif;">I received a beautiful gift, all the way from Tbilisi, Georgia this morning. </span><br />
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<a href="http://4.bp.blogspot.com/-16T1_O1Qavk/UZcwB9pqbsI/AAAAAAAABDA/XLyOcU2zX0Y/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-16T1_O1Qavk/UZcwB9pqbsI/AAAAAAAABDA/XLyOcU2zX0Y/s320/photo.JPG" height="320" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">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.</span><br />
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<span style="font-family: Verdana, sans-serif;">There is certainly no better reward than to see them blossom in their yoga journey and in life. </span><br />
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<span style="font-family: Verdana, sans-serif;">They inspire me, and they make me a better teacher.</span><br />
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<span style="font-family: Verdana, sans-serif;">Thank you, Eniko Pianovszky, Katarina Skogen, Hilary Adams, Diane Delpozo and Kate Smart.</span><br />
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<span style="font-family: Verdana, sans-serif;">May your inner fire continue to illuminate others on the path of yoga.</span><br />
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<span style="font-family: Verdana, sans-serif;">Om Namaha, Gratitude and Blessings.</span><br />
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@angelineliewyogahttp://www.blogger.com/profile/06618671009939742269noreply@blogger.com0