Food for thought

The nutrition is directly linked to the performance of asanas and our lifestyle in general. The yogi diet is based on Ayurvedic teachings. Some products are strictly forbidden by them, others are consumed in small quantities and in a certain period of time, and third yogis eat constantly. Three types of food in yoga According to Ayurveda, even the best and cleanest foods are not always healthy. So, there is food that should be consumed only in winter or summer. Some foods should be eaten in the morning, because they excite and give energy, others in the evening, as they calm and set you up for a long sleep. Yoga  divides all food into three types:

       Sattva, which means “purity.” This includes all fresh vegetarian food. Mostly seeds and sprouted grains, fruits, wheat, butter, milk and honey.

      Rajas is a food that excites the body. It is better not to use products from this category or to reduce their amount in the diet to a minimum. This includes citrus fruits, tea and coffee, as well as spices, fish, seafood, eggs, alcohol, soda, garlic and onions.

     Tamas is a rough and heavy meal. It is difficult to absorb by the body. It does more harm than good. Relaxes, after eating it makes you want to sleep. These are root vegetables, red meat (beef and pork), all canned foods, mushrooms, food with a heavy taste (roach, etc.). This includes frozen food and one that has been stored for some time. These are also considered dishes that are reheated, alcohol and food that has been cooked in a restaurant or store.

 Doing yoga, you will feel what products you will not need. Changes in the body will occur harmoniously and in accordance with the needs of your body. The gradual process of rebuilding the habits of the body is very important.

Many (and not only in yoga) make the same mistake: they abruptly begin to change their diet (completely abandon meat, fish, eggs, switch to the most sophisticated diets, such as raw food diet, etc.). With this development of events, in a few months you will face a series of ailments, such as colds, exacerbation of all previously existing sores, and digestive upset. And then it could be worse. Naturally, there can be no question of doing yoga.

Beware of this mistake!

  • never abruptly change your lifestyle, especially in nutrition, non-compliance with this rule leads to big trouble;
  • a complete rejection of meat food does not always bring positive results. If you abandoned the meat, you need to replace it with another animal protein: milk and dairy products, eggs, fish;
  • in your diet should always be present in large quantities vegetables and fruits;
  • food should always be fresh and harmoniously selected.

It must be remembered that the body will never tolerate abuse of itself both in the diet and in the mode of activity. And with the right approach to yoga, you become as independent as possible from environmental conditions, feeling great in any situation, with any set of food products.


Yoga or Pilates?

For many people , Yoga and Pilates look very similar – there are no power or cardio loads, exercises are performed slowly and consciously , with calm music. Pilates and yoga are wellness systems that include exercises to develop flexibility, endurance, and concentration. Regular exercises tidy up the body, allow you to find harmony with yourself. In this, both areas of fitness are similar.

But, having examined   these   practice closely, we  can find a lot of differences between them

    What is yoga?

     Yoga is the ancient Indian system of human self-development, which originated long before our era. This is a spiritual tradition, experience and wisdom of many generations that millions of people around the world have followed to this day.

Translated from Sanskrit, yoga means “union, communication, harmony.” Those. the unity of the physical and mental state of a person, the harmony of health and spiritual beauty. The purpose of classes is to achieve and maintain this unity.

It is impossible to imagine yoga without performing various asanas (static postures) that help improve the body. But physical practice is only part of the philosophy of yoga, one of the tools for working on consciousness. It also includes:

  • rules of personal and social behavior;
  • breathing exercises;
  • meditation
  • singing mantras;
  • body cleansing;
  • concentration of attention;
  • desire for complete control over the senses.

Therefore, yoga is a way of life aimed at achieving a balance of physical and psychological health, and not just a set of static exercises that develop flexibility and endurance.

What is pilates?

   Pilates is a system of healing the body, based on the dynamic performance of exercises that are performed in a specific technique and sequence. Their goal is to develop flexibility, improve the condition of joints and spine, posture and coordination of movements.

Pilates, unlike yoga, is a young trend in fitness. The German trainer Joseph Pilates developed gymnastic exercises for the rehabilitation of patients suffering from diseases of the musculature system at the beginning of the 20th century.

6 fundamental differences between Pilates and Yoga.

  • Yoga is the oldest system of self-development, philosophy, lifestyle. Pilates is a relatively young wellness system for the body, one of the types of fitness.
  • Pilates training is aimed at creating a healthy body, practicing yoga – at achieving harmony of the body, spirit and mind.
  • Many exercises and asanas are similar, but have a significant difference in technique. If in classical yoga you need to enter a pose and fix it for a long time (static load), then in Pilates the main thing is movement. All exercises are dynamic, repeated several times. Important consistent articulation of the spine and body muscles when entering and exiting the position.
  • Pilates breathing control helps to concentrate on doing the exercise and working muscles. Ancient practice provides breathing, as one of the steps to self-improvement (pranayama).
  • In Pilates, the muscles of the back and cortex are mainly worked out, in yoga – all muscle groups.
  • In classical hatha yoga additional equipment is not used. In Pilates classes  fitball, rings, rollers are actively used.

In my opinion, you should try both this practice and chose which is most suitable for you. However, if  you want to get a little more than just a beautiful and healthy body, then you may want choose yoga. After all, ancient practice is also aimed at working with the mind, includes methods of spiritual development and self-improvement. Practice will show what is right for you.

Meditation.Self Journey

For me yoga was always about physical practice. I have never done meditation at home and was skipping that “boring part of yoga” in yoga classes. But after some time, part of me has developed feeling that I maybe missing something. So when I signed up for Tirisula yoga teacher training course, one of my goal was to concentrate on  spiritual part of yoga. And that’s what I have learned so far.

Meditation is an integral part of yoga practice. Yoga helps to improve and develop physically. But spiritual development is no less important for a person. The goal pursued by meditation is self-knowledge of oneself, achieving clarity of mind, the ability to relax, the desire for complete inner harmony.

In medicine there is a concept such as “chronic fatigue syndrome” – a disease of modern man.By doing meditation, you can learn to concentrate and relax, control your emotions and mind. Meditation helps to strengthen health, get rid of existing diseases, prolongs life.

The best part –  you can do it yourself, in any convenient place. In yoga centers, classes are led by experienced teachers who will help you understand and master the basics of meditation.If there is no time and opportunity to visit specialized centers, you can master meditation yourself. After a hard working day, it’s good to take 15-20 minutes. relaxation in a homely atmosphere.

As in any practice, there are certain rules in meditation. Here are a few points for conducting an independent practice:

  •     Choose a place for relaxation, where nothing will distract from immersion in yourself. Although, it should be noted that neither advanced noise nor extraneous sounds interfere with advanced practices.
  •    Take a comfortable position.
  •   Try to relax as much as possible each muscle of the body, mentally observing relaxation.
  •    Concentrate on breathing. Monitor inhalation and exhalation – the exhalation should be longer.
  •    Try to turn off your mind. Throw all thoughts out of my head. This will help focus on something specific – on breathing, on relaxation.
  •   Try to withstand a certain time. 10 minutes is enough for a start.
  •     To leave meditation smoothly, without rushing, trying to feel new sensations and maintain a state of calmness.

After trying my best and practice it regularly every day for some time , I came to understanding that : Meditation is not as difficult as it may seem. But the benefits of this practice are undeniable. And very good when it becomes a habit.

From Mat Yoga to Rope Yoga, From Floor to Mid-Air, From Fear to No Fear

Kundalini Rajju Yoga


Today, I would like to do a small sharing on my yogic journey from the mat to rope….from the floor to  mid-air…..from fear to no fear ….it brings my yogic journey to a whole new level of breakthroughs and fun.


It was initially tough when we first started to learn rope yoga in January this year. We had to grab the rope in between the big toe and the second toe and pull ourselves up the rope with the strength from our legs and arms.


It was intense pain initially for all of us, as our feet were not conditioned to withstand such rough tension from the rope. We had to face pain in its raw state and dis-identify with pain. It took will persistence to show up at each session of training and to repeatedly attempt to climb the rope in spite of the pain.


Our toes get seasoned over a couple of weeks of regular rope yoga training sessions. Then we were able to advance into more asanas on the rope.  Doing asanas on the rope brings out different dimensions to our yoga practice.


Besides having to constantly dis-associate with pain, we now have to face our hidden fears.  In many areas of our life, we are often able to avoid our deep fear by choosing not to do things that frighten us. For example, if one is afraid of snakes, one just need to stay away from snakes.  However, when we are on the rope, we had to face our fears squarely.


We have experiences tremendous breakthroughs on the rope and the effects of the breakthroughs filter through all other aspects of our life….many of us also experience rapid progress in our mat yoga practice as a direct result of our exposure to rope yoga.


I would like to invite you to come and join us to experience the breakthroughs on rope yoga for yourself. You may contact me via watsapp at +65 9889 5654 or +65 9245 5656 to find out when and where we have our rope yoga sessions….


Looking forward to more fun and breakthroughs on my exciting journey of yoga….


Dorisq Tan

[email protected]

+65 9889 5654

Dorisq Tan
Building Yogic Bodies, Vedic Minds









The Ultimate Authentic Yoga

My Yogic Journey started all because of Haritakki Powder.


I was so frustrated with “not feeling anything” from most of the metaphysical courses that I have attended in the past 14 years.


Then a friend suggested that perhaps I should unblock my third eye. So, I started looking for ways to activate my third eye. I came across a video of a lady talking about the “King of Herbs – Haritakki Powder”.


According to her, she says her Guru says that Haritakki Powder increases the supply of oxygen to the brain by 300%.  I was curious.  I searched for the name of her Guru, “Nithyananada” and came across this video . I was deeply caught by the information presented in the video. I never knew Yoga from such perspectives….the Twelve Components of Yoga…..that was when i got interested and started to learn yoga last year….



Dorisq Tan

[email protected]

+65 9889 5654








Overcoming the Fear of Inversions

Here’s to everyone who is trying to overcome their fear of inversions.

It’s perfectly normal to fear inversions. Even seasoned practitioners still feel the fear sometimes. When i first started practicing inversions, I was afraid of the judgement around me. I was afraid of possible injuries and i was afraid that i might not be able to practice again.

So … first thing, PRACTICE SAFELY.


How to practice safely?
There are many ways to practice inversions safely. Below are some of the ways attempted by myself:

  • Practice together with a friend and support each other
  • Lay cushions (or similar) around you
  • Practice against a wall and away from the wall (so that you don’t create a dependency on a wall for inversions)
  • Practice the techniques of inverting in a swimming pool


How to conquer the fear?
Below are the secrets to conquering the fear of inversions, now read carefully and remember them… 


1. Take Small Steps 
It’s all about stability achieved in a step-by-step basis. Never rush for an inversion, the chances of falling over could be much higher! For headstands, start slowly with bent knees and build up the core and balance. Keep calm and balance.


2. Mental Preparation
Yes! Preparing yourself mentally before you proceed to practice inversions can be helpful. Kind and courageous words to yourself before engaging in any inversion practice makes the entire process a more positive one. Try saying to yourself, ‘Today, I am going to focus and focus and focus… 
Then, i am going to lift off my feet with my strong core and shoulders and stay balanced for 5 seconds. I can do this!”


3. Plan to Fall
Having a plan to fall keeps yourself prepared for the fall (it happens, no running away from this). Everyone falls during the learning journey… who doesn’t? Common ways for falling out of inversions are back bends or cartwheels (use arms to support). Never ever land hard on your spine! Practice falling to gain the confidence for inversions. Yes… start learning how to fall.


4. Review and Improve
There are always room for improvements! Try to take videos of yourself during practice, so that you can identify the areas for improvements later. Up till now, I still take videos of myself when i practice inversions. This is to look at my own alignment and to ensure that I’ve engaged the muscles that i need to engage (i.e. core, tucked in hips, keeping my back straight, etc.).  This method works effectively and it allows me to be more aware of my own movement during inversions. It gives me a visual of how i would look like, and for my mind to focus on engaging the correct muscles. Try it!


Lastly, be patient and keep practicing. Practice makes perfect.


Class batch: RYT200hrs, P/T, Apr – Jun 2017

Project title: Lifestyle

Project theme: 7 Days Arm Balance Yoga Wheel Challenge

Project by: Andre Neo Tai Chin

High res download link for image (Detail view) below:


7 Days Yoga Wheel Arm Balance Challenge is here! This time round the challenge is focused on arm balance with the help of Yoga Wheel. Each challenge comes with tips in allowing you to achieve the asana. Spread the love for this challenge via Instagram and repost. Winner will get your submitted photo/s reposted via Instagram. Let the challenge begin…


– Each photo must include hashtag #7DaysArmBalanceYogaChallenge

– Each post must mention which hashtag challenge that you’re participating in

– Have a public profile

– By participating for this challenge you allow this organizer to repost your photo in Instagram
– All rights reserved
– No expiry date for this challenge
– Random winner will be selected
– Winner will get its photo reposted in Instagram

We look forward to seeing your Yoga Wheel Asanas!

An Unexpected Lesson

Hello. My name is Cheryl and I am a control freak.

Well, at least I used to be. I love making lists; my life was under my complete control. Every vacation I take is perfectly planned with my amazingly detailed spreadsheets with several tabs detailing plans for every hour of every day. Nothing was left to chance. And I loved this control. I planned every weekend with the same military precision. Even rest time was scheduled in.

Then I decided to take up the 200hr Yoga Teachers Training Course. It was all going very well until I had to write lesson plans and then teach them. The writing lesson plans portion I love. Like I said, I enjoyed making lists and a lesson plan is kind of like a list. I wrote, rewrote, rewrote, rewrote until it was perfect. I even went to the extent of drawing little yoga stick figures! (I can’t draw to save my life, so that is a HUGE effort.) I practiced my lesson plans at home until I perfected it, while attempting to memorise them.

lesson plan

The real challenge came when I had to teach it to 20 of my YTT classmates. Now, I can plan all I want, but I have the memory of an ant. Halfway through it, I struggled to remember the next asana in my lesson plan. 20 eager faces stared at me, waiting for my instructions and I just FROZE. I can’t remember the next asana, my mind just went completely blank. I looked pleadingly at Master Paalu to step in to help. He did not. He returned an equally blank look. For that, I am grateful. For that moment taught me so many things I otherwise would not have learnt had Paalu taken over.

I learned a lot in this 200hr YTT course. I truly enjoyed discovering what yoga really is and the anatomy that applies to yoga. Most importantly, in this course, I learned to let go. I learned to take things in stride and go with the flow. I learned to think on my toes. I learned to have a few asanas in my back pocket for when my mind goes blank. I learned that life is more than just creating perfect lists. I learned that life (and yoga classes) does not always happen the way I plan them to. And it’s okay. Life still goes on. And your classmates forgive you for messing up their yoga practice.

Cheryl Li (200hr Yoga TTC 07/14 weekend)

Fear…Don't let it win!

“By recognising that fear is part of the experience of moving forward, fear can slide into the back seat and you take that journey that you have been wishing to!”

This sentence is the ending to an article that I have just read online. How meaningful this sentence is!

I remembered how long I took to decide on taking up this course. I thought over and over again for the longest time…why? Because of fear. Fear that I might not even survive the first week of intensive physical practice, fear that I might have so many poses that I cannot do and I am the worst student in class, fear that ultimately I may not pass the tests and get the certificate and that my money will go to waste. Since young, fear sips into me very easily. I am afraid to take roller coasters, afraid to change job, afraid to make wrong decisions so on and so forth.

In this article, the writer encouraged the readers to not force or fight, and instead just notice what is actually coming up for you. He said “Take a few breaths to allow the fear mechanisms to stop whirling and notice what’s underneath. This is where creation happens. This is where you find nuggets about yourself.” Well said!

I let my fear take a backseat when I went up to Tirisula to register for this course in May. I told myself then, “What’s the worst that can happen? Failing the tests?” It will not cost my life and so here I am… I am now in my final week of this course. Throughout the course, there are definitely moments of fear…when I cannot do a pose, when I have to push myself upside down in a headstand, when I am not sure if my lesson plan is feasible and now in my final week, fear for failure in the tests. Despite these fears, I am very sure I have moved forward – physically, spiritually, mentally and emotionally. I feel more toned and stronger now. Whenever I face a difficult pose, I breathe and just do, and engage. Just don’t let fear win. I know the courage that I took to leave my job for this course is not something many people have, and for this, I applaud for myself. I hope to continue to bring this courage to whatever I dream to do in future. No one knows what the future is. We just do our best in the present and we move forward…

To those who wish to take the course, be it whether you are at a crossroad (not knowing what to do with your life), or you simply want to challenge yourself, DO IT! We only live once. Put all your fears aside and go through this new experience in this school. I made new friends, learnt new techniques, pushed myself beyond my perceived physical limits etc. I will not regret my choice.


Yoga is; freedom

The end of one journey begets the beginning of another odyssey; learning to teach vis a vis teaching to learn.
Between stimulus and response there is a space. In that space is our power to choose our response. In our response unlike our reactions, lies our growth and our freedom, hibernating abundantly. Yoga is a living process where the crux does not lie in visible attainments; it lies in experiencing, enriching and exploring. Experiencing a process, a movement, while attainments are static; one is internally exploring about the whole field using the energy systems of the mind+body to find out, how universal patterns express themselves through individual idiosyncrasies. Yoga also involves the process of enriching one’s energy, moving out the blocks that limit one both physically and mentally. Akin the farmer who ploughs the field to soften the soil, we can plough our nerves, organs to produce a better life with the psychological and physiological understanding of the asanas. In the genesis, to perceive the unknown, the mastery of the known, must be essential.
Within the subtle enigmatic imprints of nature, resides the ambiguous,ambidextrous progression of art and science. Yoga being an art-science evolves, revolves, re-evolves, catalyzes, rewires, inspires, the archaic union with Self.
Perhaps the timeless maxim;”Know Thyself“, emblem by the ancient Greeks exemplifies; the truths, concentric, contemplative, meditative, magnificent. Just as a sculptor uses the chisel, as a painter uses the brush and palette of color, a musician uses the harmonic instrument; the yogi uses this body to refine our involution.
The ultimate freedom is; when the body is liberated from the shackles of diseases, when the mind is liberated from the shackles of fears, then the intellect is ever alert, ever active. In that activity alone there is creativity, in that creativity alone there is liberation, in that liberation alone there is, precision.
With motion; comes flow; springs velocity.