Hello everyone ,my name is Van . I am a mother of 3 beautiful kids , I had all my kids very cloes to each other , so almost every year I’m was carried a baby inside my belly .

And from being pregnant I get to know yoga and started to love yoga from there. During the first few months of my pregnancy ,I was plagued with morning sickness. I would stay in bed for few hours on end only to get up for a few moment to eat or walk outside . Yoga have been a lifesaver in my life in many ways . I started to took a few yoga classes per week, just to practice my physical body to keep my body strong and heathy . Yoga gives me quiet time to heal my healing my body, I heal my soul, which heal my mind , which helps how I mother, which helps my marriage .

I still remember being in my 3rdhours of contraction , the breathing was helping me so much to went through the pain . And yoga breathing was  key in focusing my pushing as he was being turned . I took a cleaning breath , and then a deep breath , as my baby came right out and was put on my chest .

He was so beautiful ,and those tears were streaming down on my face, I knew I would never forget those deep breath coming from so deep in my body and soul as I pushed with all my strength to bring a new life to my family , to the world .

Tips for practicing yoga on travels

Since I started yoga, I’ve been local studios the place I traveled. I think it is a unique way of enjoying the local yoga scene, place and people as well as releasing tensions from the flights.

Here are my tips to enjoy yoga on a journey.

  1. Travel yoga mat is useful; travel yoga mat is much thinner than the normal yoga mat. It is light and easy to carry around. I prefer travel yoga mat than yoga towel for travel because it could be troublesome washing the yoga towel while travelling.
  2. Research before you are on the road; you can find a local studio once you get to your destination, but enough research helps you to plan your travel and find the yoga place suits you or interesting to you. For example, when I was staying in London, I was able to find a popular meditation studio by researching in advance.
  3. Self-practice in the hotel room with yoga lesson platform; when I go to business trip, it is hard to have a time to go to a studio. In such case I use a yoga lesson platform for self-practice. These days there are great yoga lesson platforms as well as Youtube. One of great self-practice I did was in Paris – my hotel room has a spacious balcony with the view of Paris city.
  4. Have a open mind and be curious; every studio, teachers have their own yoga and teaching style and it could be very new to you. That’s the charm of practicing yoga in different places so be open – you will learn something new from your usual practices.

Fascia and yoga

My interest in fascia started from a myofascial release workshop I happened to join a year ago. Since I’ve enjoyed several physical exercises (weight training, yoga, cycling and climbing), sometimes I had a pain in different parts of body and I wanted to know what ways to ease those pains.

So what is fascia? Fascia is the body’s connective tissue. It’s a head-to-toe, inside-to-out, all-encompassing, and interwoven system of fibrous connective tissue found throughout the body. It provides a framework that helps support and protect individual muscle groups, organs, and the entire body.

Myo refers to muscle; myofascia is the network of fascia involved in musculoskeletal functions and health and it influences how signals of sensation (like pain) travel from your body to your brain. Fascia becomes sticky, clumpy, tight, and flaky and forms restrictions, adhesions, and distortions by bad postures, overusing or injury of muscle or unhealthy diets and it creates pain in the body.

Yoga asanas can help releasing and strengthening fascia and we can design a fascia release yoga class with tennis balls or massage balls. Some of effective asanas releasing fasica are Adho Mukha Svanasana (Downward-Facing Dog Pose), Vajrasana (Thunderbolt Pose), Ardha Bhekasana (Half Frog Pose), Ardha Matsyendrasana variation.

Aromatherapy and Yoga

I saw some teachers use aroma oils for students and I found that aromatherapy is complementary to yoga; it helped relaxation in Yin yoga and at the end of asana practice as well as boosting energy. From my research, historically and scientifically aromatherapy makes synergy with asana practices and brings mental & physical benefits.

In Ayurveda, the ancient Indian healing system, one way to balance and the body’s chakras is using essential oils and asana. Also, modern science says
using essential oils for asana practice balances the autonomic nervous system and help reach hormonal homeostasis.

For yoga teachers, there are several ways to apply aromatherapy and it’s recommended to be aware of characteristic and benefits of each aroma oil.

  • Ask students if anyone is allergic to the oils. Pass oils around at the beginning of class and have students rub them on their feet, temples, or the backs of their necks.
  • Spritz an essential oil blend throughout the space at the beginning and end of class
  • Diffuse oils in the space throughout class
  • Rub oils on students’ feet or temples during savasana
  • Create a purifying oil blend for students to spray on their mats after classs

<5 types of aroma oils>
1. Stabilizing, meditative, and centering: Sandalwood, frankincense, myrrh, and cedarwood
2. Detoxing and breathing: Peppermint, eucalyptus, and rosemary
3. Calming and relaxing: Lavender, geranium, and chamomile
4. Positivity and joy: Bergamot, lemon, and orange
5. Promoting transcendence, connection to others: Neroli, jasmine, ylang-ylang, and rose

What yoga means to me

In 2015 Autumn, I left Korea and started my life in Singapore. Without my family and friends, everything was new to me and it was not easy to fit myself into a new life. After work, I din’t want to talk to my flatmates because I felt so tired of speaking in English. At that time I went to a gym every day and that’s the way I managed my stress. It helped, but I felt I need more than a physical exercise.

I was lucky to find the teachers that I connected to quickly. They taught me how mind is important in yoga practice, not just physical practices and fancy poses. Also they gave me a constant reminder that the ego to become better than others and excel in physical practice needs to be dropped. It is not aligned with true yoga. I was hooked by the fact that there is no competition in yoga. There is no point to push yourself too hard to get stressed out – If you feel good about yourself and content with the moment, that’s enough. One of the reason I decided to pursue the yoga teacher training is to help others to understand yoga like the way I did.

It’s becoming 3 years since I started yoga practice and I’ve enjoyed understanding different types of yoga and teachers in the world. There is no goal or end point, certain types of people allowed to do yoga – everyone can enjoy their own yoga and its benefits. That’s what yoga means to me.

What have I learnt from Yoga?

In my last 2 posts, I explored the topics of why i started yoga and how yoga fits into my lifestyle. In this post, I hope to reflect a little more on my journey thus far. Specifically, what I have learnt from Yoga.

Firstly, I am blessed to have embarked on this yoga journey. Through yoga, I have built connections with people and more importantly, a stronger body and mind. In part, my personality / character is one that when I am truly interested and passionate about a topic, I drill deep and I drill hard. What this means is, developing a strong understanding through personal experience. Basically, I want to try it all, learn it all and do it well.

In terms of learnings, I have 2 key takeaways – consciousness about the “now” and detachment.

Through Yoga, I have learnt about the importance of being conscious. Specifically, being conscious about the “now”, in the present moment. I don’t know how many categories or types of people there are out there, but I am a thinker. I think and I wonder. But at the same time, my thoughts could float from one topic to another easily. Something can happen during the day and I would reflect on it later at night. I recall in my earlier days of practice, contrary to how yoga should be practiced, I find my thoughts lingering from a mix of important tasks to do after practice to reflecting on a particular moment that had happened recently in my life. By shifting this focus now more onto my practice, I find that it has helped with my focus in my tasks and my thought process. Not to let clutter find its way into my brain and to focus on living in the now.

Through Yoga, I have also learnt about detachment. I find this learning particularly useful when I detach from things that are not within my control. I used to be very hung up on negative experiences. In part, I dislike saying no. When things do not fall in place, I get upset or angry. However, I start to experience a shift in my perspective of things as my Yoga practice deepens. There are always things that will not be in one’s control. I still feel some emotions whenever things do not go according to plans. However, I find myself being able to get out of these situations a lot faster now than before.

How Yoga fits into my Lifestyle

Ask me 1.5 years ago and I would possibly never have thought that I would be doing Yoga.

Fast forward 1.5 years later, I am committed to a physical practice of 5 – 6 times a week and am currently enrolled into a 200-hour YTT course. In my previous post, I have shared the Why into my yoga journey. In this post, I would like to share about how Yoga fits into my lifestyle.

There are a few things that I spend most of my time on, which truly matters to me. Yoga, work, family / friends. My life as a whole works on a pretty dynamic pace, with deadlines, stresses and a particular routine, given that I hold a corporate office job. I enjoy it but I feel that I need some “grounding” or stability too, something that I can find meaning beyond short term goals or targets, something that I feel that I am personally working on for the longer term.

My almost daily morning yoga practice (almost daily because it is important to have 1 rest day as well) helps me develop discipline, which I have always believed in. Ashtanga is my primary practice, which I love its routine-like nature and the focus on working on each pose. In addition, I enjoy how this practice has allowed me to take my mind off its constant thinking mode – from tasks to to-do lists, it allows the mind to quieten down, which is a great complement to my hectic lifestyle.

There are however, still things that I want to work on – the physical practice should extend beyond the mat. Besides turning up (almost) every morning to practice, there are some things I hope to slowly integrate into my lifestyle to busk in the full benefits of Yoga, which I truly believe in – meditation and having a better diet.

Why did I start Yoga?

This post is about my personal yoga journey, documenting why I started Yoga.

Possibly similar to many, my yoga journey started as a fitness regime. About 1.5 years ago, I was based in Krakow, Poland on an international work assignment. I enjoy having an active lifestyle and running outdoors was not just my go-to workout, I really enjoyed it as it took my mind off whatever stresses I had in life. However, running was not possible when winter started to creep in. I started to research on alternative workout options – gyms, climbing etc.

Coincidentally, I found a yoga studio just a stone throw away (literally 3 minutes if I had walked slowly) from my apartment. I registered for a class that suited my work schedule, which turned out to be an ashtanga primary series led class. What are the chances that the first yoga class that I had signed up for being so tough and challenging? Just to share, the last time I tried yoga was a good 10+ years ago when I was still a teenager. I was warned at the registration counter that it was a tough class, and I thought to myself, GREAT! Exactly what I was looking for, right?

The class turned out to be REALLY challenging both in terms of my strength and flexibility. As a runner, I was very used to working on the lower half of my body. For those of you who have tried Ashtanga yoga (and for those of you who have not), there are COUNTLESS of chaturangas, whereby the strength of the upper body was key. And not forgetting, the number of jump backs and jump throughs as transitions between the seated postures, that focused strongly on the core.

If I recall correctly, it was this feeling of being so beaten that made me want to visit the studio to better my practice, over and over again.

The yoga studio was also a place that I had forged deep friendships with the locals, which made my life in Krakow feel like my second home. What can I say besides, I feel really lucky and blessed to have found yoga. It is a journey that started on fitness but has now developed into a deeper interest and I hope to learn more about yoga, how to apply it to my daily life and hopefully, one day, will be able to enrich the lives of people around me.


Sankalpa is a specific intention or goal, a one-pointed resolve as explained by Master Paalu. A sankalpa speaks to the larger arc of our lives, our dharma—our overriding purpose for being here. This topic got me thinking about my purpose in life – what I want to do, what my sankalpa is, no matter how small or big, to get to where I want to get to.

To live our soul’s mission, we need to reach milestones. Setting specific goals can help to connect our conscious choices with our unconscious. To do this, we can ask ourselves what things need to happen for us to progress on our path. Once we have realized this, we can then form a personal Sankalpa that describes what we need to do and inform our subconscious where we need to direct our energy to make progress on our goals.

Over time, our actions will start to align with our intentions, moving towards our goal or purpose. By formulating our Sankalpa and focusing on bringing it to fruition, one step at a time, we can reach our true Dharma, and realize our true potential.

What if we do not absolutely know what our true purpose is right now? I would think it does not really matter, because life is a base, and there is a lot of potential. It could go anywhere, but it could only go if the energy flows. The energy cannot be stuck in the mind and be stagnant; it must flow. We should simply start where we are – even a desire that might be interpreted as simple or shallow can lead us to the heart’s desire. It might arise out of conditioning, but if we trust the practice and keep following the heart’s desire, it will take us to the essence of our being.

The best thing to me about Sankalpa is that we can live it day by day – and we only ever get to live one moment at a time, NOW! Sankalpa can be used before meditation, yoga, before and after a nights sleep, basically when we are in a deeply relaxed state. By repeating it daily, we also allow it to become a part of our being.

I find applying the technique of Sankalpa to my asana practice deeply satisfying, and I liken this to setting an intention before my practice. When we begin to understand what we are seeking from our practice, we can see how to direct energies and actions in order to get there. It also allows us to stay focused during our practice. In acknowledgment of our blocks and weaknesses in certain asanas, recognizing that through every practice we are taking a small step forward towards a bigger goal, and remaining kind to ourselves in the process, we are propelled closer to our goal. Intentions and sankalpas aren’t uttered once and then forgotten about. In yoga, during challenging poses, we can call forth our intention and allow it to power us through the posture. Just like in yoga, a sankalpa can be applied to power you through the challenges of life.

Yoga Heals

Yoga is a way of life that seeks the union of mind and body, it is hence no wonder that it heals both the mind and body, an all encompassing that allows one to improve their physical body and mental health.

Yoga for the physical body. It’s no stranger that asanas helps one to train and strengthen their body. There are many ways that it does so.

Firstly, flexibility. Poses like the Padangusthasana lengthen and stretches out the hamstrings to enable a forward fold, the Kapotasana helps to stretch out your spine and open your chest, almost all asanas helps you stretch out one way or another. This helps you to keep your muscles strong, healthy so as to maintain your range of motion.

Next, strength, there are many ways asanas train your strength. Holding a downward dog for five breaths helps you improve your endurance, doing Chaturanga helps you to train your arm muscles, holding a Utthita Hasta Padangusthasana helps you train your stabilising muscles, there are endless ways yoga helps you to build up both your external and internal muscles.

In fact, not just the asanas are good for your physical health, other limbs of Yogi such as the Pranayamas help you to clean out your physical body as well. Breathing exercises such as Kapalabhati clear out your mucus and helps you feel refresh and ready to start the day, whereas Nadhi Shodhana helps to heat or cool your body down. Generally, benefits such as improved respiratory and cardiovascular systems are known to happen.

Yoga for the mental state. In addition to the physical changes that yoga brings about, there are also mental benefits that come with the Yogi.

In addition to helping to clear the body of toxins, Pranayamas also help to alert one’s mind, reduce stress and also focus better. By looking at the eight limbs of Yogi, it would allow one to undergo a mental revelation and helps to overhaul one’s state of mind. Even if disregarding the spiritual aspects of yoga, the Kriyas and Yoga Nidras help to refresh one’s mind!

There is no doubt that starting yoga would help you with both your physical and mental state, so what are you waiting for? Go join a class now!