Remove Restrictions, Capture Intention, Feeling, Know & Trust

Remove Restrictions
In many cases, we are controlled and restricted by self-preconceptions and obstacles set by ourselves.
Who has never done “Somersault” when they were young, brave and fearless, it is very fun, and if you have a few friends in an open field, everyone will have a great time!
Today, Master Seer told us to try Somersault in slow motion. Arms up, slowly moving downwards with my head facing my knees, but as I was about to roll I started to fear that something might go wrong. At this age, I was scared and lacking courage. I tried repeatedly. My heart just can’t seem to take it, but I was determined not to be reconciled, and finally gave in my last bit of courage, and daring enough to flip over, ahaha, I successfully flipped, I felt a sense of achievement. Starting all over again, this time I didn’t fear as much. The confidence I gain afterwards allowed the body’s muscle cells and nerves to slowly accept this action. It can be done. To overcome it, you must also eliminate self-limitation. The same goes for yoga asana. It is necessary to keep practicing and understand how to accurately use the functions, techniques, and applications of each part of our body. With time, it will become possible for you to do what you originally thought was impossible, beautifully and easily.

Capture Intention
Intentions can be set daily, weekly, or monthly. Before considering your intentions, meditation or deep breathing exercises can help you. To set an intention, you must remember the most important thing in your life:
When are you the happiest?
How do you want to stretch yourself?
What kind of emotion do you want to spend a good day with?
What do you want to bring to the world?
The beauty lies in those who are serious in life.
Find a period to concentrate, capture your intentions, and take it seriously. Yoga asanas require concentration and concentration from the inside-out. Let’s not have perfunctory practice or get distracted, it will be difficult to concentrate, instead free yourself, let yourself enjoy in every yoga asana, the perfection of asana is not important, the important thing is to practice seriously and eliminate distractions, and finally you will get good results. In class, Master Sree often tell us that we should put all troubles and any distracting thoughts outside the class, and focus on practicing and learning when we enter the class. At first, it was difficult. We all are people with seven emotions and six desires. Through learning more knowledge and daily practice, we became more and more attentive. I used to say that I love yoga because I feel that after practicing yoga, my body and mind feel comfortable and calm. Now I am learning to integrate each individual pose of yoga with a happier and more focused mind.

Feeling vs feelings. Feel with your body and mind, instead of ignoring feelings just because you have to do this asana. Feel the comfort that every defect and perfect asana brings to your body, naturally accept and feel every step, and experience it with your heart. Don’t be afraid to feel frustrated because of difficulties or failures. Face the experience with joy. In this world, we are all be busy and troubled by our family’s work and the tedious things in life. Many times, we don’t let go and set our minds to think, feel and live in a hurry, day after day. The days are in a hurry, day after day, the sun rises and the sun sets, so long as you treat it calmly with your heart and feeling, it will be beautiful. Next time when you are upset and irritated, stop for a while, take a deep breath, and then breathe out deeply. You will feel that it brings you calmness and relaxation in the mind with calm breathing.

Know and Trust yourself
How many of you believe that many times you are unable to do it? Firstly, you must understand yourself clearly, trust yourself, and then put your mind at ease, understand that everything can be done.
Yoga poses are not difficult, and everyone can exercise. We often see very beautiful and difficult yoga poses on the Internet. After seeing them, we envy and tell ourselves, ah, I can’t do it. The purpose of practicing yoga poses is not to show off the difficult movements, but a kind of self-exercise, a kind of physical fitness exercise, let one’s own energy show revealed. Know your basics well, don’t be anxious, you can achieve any posture with time and continuous exercises. And don’t practice yoga asana blindly, you have to experience feeling and depth.
Remember to do it slowly, no rush, no hurry…use your mind, use your heart, use your body to feel it.

I used to say that I love yoga. In fact, love is not so simple. You must first understand, experience, practice, and enjoy the efforts and results in the process. The intention must be clear, study hard, challenge yourself, and strengthen yourself. All of this can be achieved and gained as you gradually do yoga.

Indeed, I love myself for being passionate and seriousness for yoga.

Asana and ME

Girls who fall in love with yoga know its beauty.

All the movements of yoga are beautiful, and continuous exercise can make the body curve prominently, healthy, and beautiful.

I often feel that my body is very stiff and I can’t do many movements, but the advantage of yoga practice is that even people with stiff bodies can start right away once they have the idea of practicing yoga, even if they don’t have a perfect yoga asana. I believe that the process of hard work and attentive practice, it can also stimulate the relevant parts of the body to exercise the body, tighten the body, and lose weight. In other words, as long as you push yourself and reach the limit of your body, it will be effective, and there is no need to compare with others. After all, everyone’s physique is different. People who are stiff should not be afraid of yoga, the stiffer you are, the more you should practice. If you try your best to reach your limit, result you get will be rewarding.

Do you observe yourself closely the mirror naked. Look at your body and try to talk to the muscles of the body. It will be amazing, they will all listen to you, give it a try.

After class, we must fully understand the various parts of the body, understand the usefulness and function of the various structures of the body, and how to protect and correct it through exercise. For example, when some people stand and walk anterior pelvic tilt will cause lumbar pressure, which will cause back pain over time. Another example is the rectus femoris, which is one of the quadriceps. It is in the middle of the front of the thigh. It is responsible for knee extension and hip and thigh flexion. It is the main muscle that can bend the buttocks.
The structure of our bodies is very complex and amazing. 

All body movement is produced from the joint by muscle. Yoga exercises can be used to understand and use it, which will benefit both the body and mind, as well as beauty.

If you persist, there is nothing you can’t do. Just like yoga asanas, it was difficult at first and seemed out of reach, but then it was done. Allow yourself to enjoy the experience of yoga as you feel the satisfaction it brings.

Yoga is an exercise on the outside, and a honing process on the inside

The attack of Covid 19 has pushed mankind to human limits, giving human in a shock and fear, taking away human originally normal lives, and we can never live like how we did before Covid 19. We have to change our old habits, experience anew a different environment and lifestyles

During Circuit Breaker, it was as if the “STOP” button was pushed: people were locked in their homes, losing their usual lifestyles. It is especially in such a period that we would cherish everything more, and better utilize what we have. We have also learnt to be patient, slow down out pace, and better experience everything around us. 

Having inner serene actually gives peace of mind.

During the locked down in our homes, as usual I wake up at 6 every morning and practice yoga as a discipline. By slowly recalling and practicing what I have learnt from previous lessons on yoga exercises, I increasingly find that I can obtain satisfaction and relaxation from yoga. Yet due to learning without a Yoga instructor supervising, I often doubt whether my postures are correct. Since I love yoga, I want to have a deeper understanding of it. Thus, I signed up the 200hr Yoga Teacher Training course at Tirisula Yoga Training Academy.

I am already approaching my 50s, and know that my body is very “stiff”. Yet for love of yoga, I am willing to be hardworking, learning and understanding yoga from the beginning. After trying the lessons, I felt even more that this is the right choice, though this comes with a price, literally, haha.

For the exercises in Yoga lessons, every movement, every posture, has its reasons and logic behind it. We can’t do them in a haste. The more we understand it, the more we feel that yoga is extremely beneficial to our body and heart.

I enjoy every Yoga sessions of learning and practicing very much. Master Sheer is right: every day, we are a different self. Our body and heart changes differently every day. We cannot see them, but we are actually able to feel them, yet, many times we do not discover them. Because of our ignorance and busy schedule, we have neglected them, not treating and understanding ourselves well.

Yoga contains posture practice and meditation, both of which are very important. Posture practice can be trained through physical capability, while for meditation, its aim is to make us focus, to relax your mind, and eventually let us better control our consciousness and obtain inner peace in our heart. Through practicing meditation, we can relax our mind, as well as our emotions. 

Yoga is an exercise on the outside, and a honing process on the inside. I am still learning its mysterious beauty.

I believe we are always learning in every stage of our lives. Do not let your age constrain you. It is the attitude that is important. Set the right attitude, relax your mind, and you can definitely achieve more with less sacrifices. Then, the results are no longer of such significance. It is the process that matters more.

I really like myself at this moment, being able to do what I love. Since my children have all grown up, I now have more private space and time to enjoy the life that I want, not troubled by anything, and always be contended with what I have and experience happiness.

Life should be like that – experience it, feel it, enjoy it and love it!

In between breathing in and breathing out –Inhalation and Exhalation

When practicing yoga, breathing is just as important as moving your limbs and body, yet, many people neglect how to properly do it.

By breathing in, you let air go in through your nostrils into your thoracic cavity.
By breathing out, you let air out of your thoracic cavity. This, is the fundamental phenomenon of natural life. 

In our hectic daily lives, we have long forgotten that smooth, stable breathing is actually the key to inner peace. Many people have forgotten their initial goals. 

Go explore,

Explore how to controlling the breath, just as naturally as how a baby does when he’s just born.

When practicing yoga, you not only will find that yoga moves are beneficial to your body and limbs, but you can find inner peace and security by practicing and utilizing breathing.

Now, let’s slowly learn how to utilize the dharma of breathing, to discover our purity and power!

Master Sheer has taught us the following Breath Control through Pranayama:

1. Kapalabhati

• Sit in Padmasana (Lotus Pose) or comfortable sitting position pose with cross legs
• Hand put on the knee or in Mudra pose
• Close the eyes and relax the whole body.
• Inhale deeply through both nostrils, expand the chest.
• Expel the breath with forceful contractions of the abdominal muscles and relax.
• Do not strain.
• Continue active/forceful exhalation and passive inhalation.
• Complete 30 rapid breaths, then take a deep breath and exhale slowly.
• This is one round of Kapalabhati.
• Each round shall be followed by deep breathing.
• Repeat 2 or 3 more rounds.

Breathing: Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice.

• Kapalabhati purifies the frontal air sinuses; helps to overcome cough disorders.
• It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
• It rejuvenates whole body, and keeps the face young and vibrant.
• It balances and strengthens the nervous system and tones up the digestive system.

Avoid this practice in case of cardiac conditions and giddiness, high blood pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric ulcers.
Practice with empty stomach or after 3 hours foods, not during menstruation.

2. Bhastrika

• Sit in Padmasana (Lotus Pose) or comfortable sitting position with cross legs
• Hand put on the knee or in Mudra pose
• Take a deep breath and fill your lungs with air.
• Release the breath after counting till five.
• Begin practicing the technique by inhaling and exhaling with force, i.e like pumping the air into the balloon action, spectrum of breathing.
• Practice at least 20 times (one round of inhalation and exhalation will count as one time). You can take breaks and continue doing it for three minutes. Gradually increase the count and the duration as the stamina increases.
• Continuous 48 days has an effect.


• It is good for brain oxygenation
• It is great for energizing the body and the mind
• Good for people with depression and anxiety
• It helps in thoracic volume increases
• Enhances breathing technique


Practitioners with high blood pressure or cardiac problems should avoid this exercise. If the temperature is high, such as during the summer or in an overheated room, this kind of breathing should be limited to two minutes, rather than five.

3. Anulomviloma

• Sit in a comfortable position with your spine erect
• Observe your breath for a few seconds and regularize your breathing
• Inhale deeply and close your right nostril using your right thumb
• Breathe out through your left nostril
• Breathe in through the left nostril and use your pinkie finger to close the left nostril
(when start from right nostril breathing practice may use the ratio – 3 count for inhale, 9 count to hold the breathing, and 6 count for exhale, same for left nostril breathing practice)
• This completes one cycle
• Practice 15-20 cycles of Anulomvilom in one sitting

• Anulomvilom, also known as alternate nostril breathing increases your overall health.
• It regulates your metabolism and helps in keeping diabetes in check.
• It aids in good sleep and reducing hypertension.
• It improves the performance of the heart by ensuring purified and uninterrupted flow of blood.
• It also prevents artery blockage, leaving arteries cleaner, improving blood flow and shielding us against heart attacks or cardiac arrests.
Practicing of breathing is especially helpful though Pranayama/meditation (or meditating).

Time seems to fly as we live in a busy life where we tend to neglect things. Do not let your basic ability of breathing fade away as well. Never forget your initial goals. You need to properly utilize breathing in and breathing out.