Moving Forward! Start a journey to a Yogi Lifestyle – 4 The Theory

Moving Forward! Start a journey to a Yogi Lifestyle – 4  The Theory

Love the theory part, not so much that I like to read now, but so relax and easy that someone there talk and I listen, the science, the philosophy, the art, and the stories.

I had already much forgotten to recall exactly how many years from the day I enjoy listening to the teacher’s classroom teaching.

It’s back to my old golden days.

After all, after reading for so many years, my eye sights getting bad. Just packed up all my books into 26 cartons of boxes while preparing to move them to another location.

After this course, I think, likely will start collecting and pick up again, books on the Yoga’s title.

It’s pleasant reading on the Yoga Sutra, though initially having difficulties and hard time stirring my tongues over the Sanskrit words and trying to figure out what’s the meaning by reading the long explanation inside the manual, which eventually made me more confused.

Lucky enough, I managed to find and organized from the internet.
Well, IF, I meant “IF”, If I have the time, likely will add on to it’s German and Chinese or even other languages translation at my leisure if I can find it.

Here share if you need.

Here go we happy Journey to Yoga Lifestyle.

Patanjali’s Yoga Sutra Translation Sanskrit to English

 

汇编 Complied by Angie Chua 20190909.

Yoga Nidra – My first experience

Have you ever been in Savasana at the end of yoga class and just when you feel yourself starting to relax, your teacher calls time? Have you wondered what a longer, deeper period of relaxation would feel like? What might it do for your stress levels and your health in general? Well, I have two words for you: Yoga Nidra.

My first experience with Yoga Nidra was in Nasik, India during my Teachers Training Course. It was a timely and wonderful experience. At that time I was super stressed and the course was more of a destress for me. I, like many others enjoys Savasana but Yoga Nidra did something for my inner most being that day.

The Yoga Nidra was conducted after our usual Hatha session. During the spiritual relaxation stage the trainer used a visualisation technique to lead us into the memories of our past. During this period, I experienced a uncontrollable shedding of tears. Many of the hurts and pain that I felt inside me was slowly being released as many images of my bad experiences flashed in my brain one after the other. After the session I felt so much “Lighter” as many of the unhappiness in me was being lifted.

When I came back to Singapore I started using Yoga Nidra for my dance students especially after their school examination. It worked very well and I continued using it until I stop teaching dance about 7 years back.

Understanding Mudras

Mudra means ‘seal’ or ‘gesture’ and we use them in yoga to facilitate the flow of energy. By placing the hands in certain positions, it helps to stimulate parts of the brain. We often use mudras in pranayama and mediation, but you may also be familiar with them in some asanas too.

Each of our five fingers represents one of the five elements that make up the universe and mudras help to balance the elements within us:

  • Thumb – fire
  • Index finger – air
  • Middle finger – ether/space
  • Ring finger – earth
  • Little finger – water

Gyana Mudra, also know as chin mudra, brings the thumb and index finger together, with the other three fingers gently outstretched. Gyana mudra is known as the gesture of knowledge – palms facing up allows you to receive and palms resting on the knees, facing down is observed for feeling more grounded.

Prana Mudrais the mudra of life and is performed by touching the tip of the thumb with the tips of the ring and little finger together, keeping the other two fingers extended. Observing this mudra provides energy and strong health, stimulating the entire body.

Shunya Mudra is performed to reduce the space element in the body. Bending the middle finger and holding with the base of the thumb, gently apply pressure with the thumb, just below the knuckle. Practicing shunya mudra is thought to provide relief from a range of hearing and balance issues and it can be performed for 15 minutes up to 3 times a day.

Varun Mudra– by touching the tip of the thumb and little finger together, varun mudra, the water mudra, reduces dryness in the body particularly the skin.

Anjali Mudra – bringing the palms together at the heart center symbolizes honor and respect. Anjali means ‘to offer’ and this mudra is often performed at the beginning or end of an asana practice – it connects the right and left hemispheres of the brain and represents the yogic unity.

Try practicing some of these mudras and observe how you feel over time…

Namaste

Faye

 

 

Meditate in Sirsasana (Headstand)

Yoga is meant to be a comfortable position. But boy was I not comfortable with my legs in the air during a headstand! And soon my foot will have the desire to root themselves back to the ground.

“Engage your arms, squeeze your chest tightly!” Paalu would instruct energetically to encourage us. Great, this helped to shift the focus and I could stay 5 breathes longer upside down. But still I won’t be able to achieve the 3 minutes goal that has been set upon us to achieve at the end of the 200-hour YTT. 

Then one day Paalu gave an analogy to meditation. Imagine a sea of fishes; thoughts are like the fish jumping out of the water. Meditation works towards us achieving a state of calmness, the ocean is still, there is no jumping fish… and after some time, those fishes will compartmentalize in groups deep down the ocean and just stay there. Your mind will become one with the stillness, and clarity will simply open up.

The next time when I tried headstand… I notice the jumping fish in my mind and how my hanging feet and spine wobble. Let the fish sink, inhale slowly, exhale smoothly, count your breathes steadily, gaze at the tip of the nose, engage Uddiyana Bandha. The fish fell back into the sea. My mind steadied and I hung comfortably in the air. 

This would continue on as I hold in headstand for 3 minutes. I observe how breathing calm the nerves, the drishti gives a focus and only when the mind is still, then Sirsasana becomes a comfortable posture. 

Of course it would definitely help when one is comfortable with the arms and shoulder strength to push the ground away. And for all those can invert but not hang long enough in headstand… just remember the falling fish analogy. Meditate and work on your crown chakra.

The more challenging a yoga pose, the more relaxed one has to be to get into the posture comfortably. 

Namaste,
Ying

How to Hold Your Breath

This is a good skill to have if you wish to take up freediving as a hobby. Or if you run into someone trying to strangle you. 

Yogis (and freedivers) can hold their breaths for extended periods of time. A number of techniques in yoga practice is useful for lengthening the period in which you can hold your breath. The average lung capacity is 4 litres for women and 6 litres for men. You can directly impact your lung capacity and effectiveness with knowledge of yogic pranayama (breathing techniques), asanas (physical postures) and meditation techniques. 

Awareness of Intercostal Muscles: The intercostal muscles run between and around your ribs. With awareness of how these muscles function and operate, you can expand the area covered by your ribcage on every inhale, which increases the volume of air that you can bring into your lungs. Ideally, your ribs should be able to expand sideways, giving additional room for your lungs to fill with air. Practice with a twisted yoga pose such as Marichiyasana C or D, which requires that you engage your intercostal muscles fully in order to continue taking deep breaths in the pose. 

Breathing Techniques: The diaphragm is a dome shaped muscle when relaxed, and flattened when contracted. It extends across the bottom of the thoracic cavity which separates your heart and lungs from your abdomen. During inhalations, the diaphragm contracts flat to create space for your lungs to expand. Yogic pranayama techniques such as Kapalabathi and Ujjayi trains your diaphragm further by bringing your awareness to how it feels and works in your body when you practice a variety of breathing exercises. In Kapalapathi, you forcefully pump the air out of your lungs by engaging your abdomen muscles. In Ujjayi breath, you lengthen the period of exhale by slowing down the amount of air released from your lungs. 

Meditation: Calming your mind and reducing the amount of thoughts in your head reduces the body’s metabolic rate, which slows down the conversion of oxygen to carbon dioxide, allowing you to go longer on the air that you already have. When you start holding your breath, you begin with a mental battle with yourself to believe that your body can survive on the oxygen available to it. In meditation techniques, you are supposed to hold that thought and let it disappear from your mental horizon, thus in a sense ignoring your mind and body’s compulsion to breathe. When you are very relaxed in meditation, you will find that you have dramatically slowed down your pace of breath. 

Here is a simple exercise that you can do to start practising: 

  • Come to a comfortable seated position. Close your eyes. 
  • Inhale 6 seconds, hold breath for 6 seconds, and exhale for 12 seconds. 
  • Inhale 6 seconds, hold breath for 18 seconds, and exhale for 12 seconds.  
  • Inhale 6 seconds, hold breath for 24 seconds, and exhale for 12 seconds. 
  • Inhale 6 seconds, hold breath for 48 seconds, and exhale for 24 seconds. 

It takes time, technique, and a lot of patience. You will find that your capacity to hold your breath improves. 

In the meantime, don’t hold your breath!

 

– Vanessa Tang – 

The Power of Meditation

Before when I heard about meditation I was pretty sceptical about the idea of it, and trying to understand how it works, or is it really works?, when you consider that even if have health insurance being sick is going to cost you money in one way or another and there’s research to suggest that meditation can help you manage the symptoms of asthma, depression, heart disease, high blood pressure and more, which I can be easily have due to lifestlye, hereditary or just a random, and I also experiencing depression for about 7 years now, then meditation starts to seem like a pretty sound investment for instance it might reduce my needs for costly prescription drugs, research has been proven that meditation can be very effective in reducing pain sometimes even more effective than morphine. That’s why I want to focused my knowledge or practicing meditation because it helps me a lot, it moves me in mysterious ways.

 

Meditation is a means of transforming the mind. Meditation develops concentration, clarity, emotional, positivity, and deep sense of self confidence. I want to train my mind to be in the present moment is the number one key to making healthier choices. Many of us turn to food to cope with stress, anxiety or sadness. We often forget to be conscious while we eat, feel the smell, flavour, eat slowly and with full attention.

 

And just today we teacher Paalu teaches us more about the meaning or definition of meditation, how it  help us in our daily lives, how to control the many thoughts in our mind, thoughts that can disturb us easily by moving forward, and how not to be falling asleep while doing meditation, he set an easy example so we can understand more easily. Then after when we do the meditation I am impressed with the outcome of the explanation of teacher Paalu because I can truly concentrate now in my meditation, I can follow whenever he tells us to focused on one thing and by not falling asleep, I am still aware of surroundings. It really helps me a lot.

 

Charisze Kaye Boesgaard,

200hrs YTTC March 2018

My yogic way of being free from anger

Do you have days when you feel there’s so much frustration and anger bubbling inside you that you lash out at anything that moves—our spouse, our kids, our BFFs, the dog—for behavior that normally wouldn’t bug us.

We are all human beings and with the constant stressful life around us, we will all have moments of letting our anger got over the top and said or do things that we regret.

First before we start on the yogic ways to control anger, let’s see how our body stores our emotions.  You may or may not feel the emotions as they may accumulate in our body feeding our energy until we are exhausted and drained. Therefore scanning your body and identify the suppressed emotions associated with it is important for us to maintain our mental wellness.

Our Body

We open our hearts in backbends, and surrender through forward folds while loosening the hamstrings, which are connected to our ability to let go (or not). The hips hold on to sadness, and the liver to anger. Stress and tension takes to shoulder and stiff neck.  Are there days when you felt these places in our body are so heavy, tight or stiff that you felt so drain and exhausted? We hold on to feelings, replaying circumstances in our minds, holding onto grudges, anger, and resentment. Even if we believe we’ve forgiven on an intellectual level, what does the body say? Have we really let go?

There are a few ways which you can identify store/building up of emotions before it builds up:

1) Meditation – Pratayaha

Pratayaha, the 5th limbs of yoga which teaches us to withdraw our senses. This withdrawal of senses is for turning our awareness inwards and start to mentally scan our body; examine the sensations that show up in our body when you are upset, when you are angry, when you are stressed. By identify our stored emotions; one can combine the practice of rest of the yoga limbs (Yamas, Niyamas, Asana, Panayama and Dharana) to help us release, control or balance our mental wellness.

2) Asanas

Did you know there are specific yoga poses to release emotions like anger, sadness, and even worry? We practice pratayaha to explore and scan where specific emotion accumulates and uses Asanas practice to clear or relieve them out. Targeting specific areas can help clear stubborn blocks, identify your chakra system and support your ongoing quest for emotional freedom. 

Backbends: Griefs (Heart chakra related to love)

When we grieve, our hearts hurt. We lost something we loved. Practicing backbends postures help us open our hearts, release our emotions. When our hearts are open, we’re able to ride the flow of life.

Twists: Anger (Solar Plexus Chakra – Manipura chakra)

Anger’s connection to the liver is also found in both Chinese medicine and yoga. The liver cleans the blood and stores energy. In yoga, the liver is related to the third chakra, in the belly. This is the seat of will and power. 

 

Hip-Openers: Sadness, Stress (Sacral Chakra – Svadhisthana)

The hips hold a variety of emotions, from stress to sadness to trauma.  It is related to the Sacral Chakra – Svadhisthana, which is the energy center related to emotions. 

So next time when you feel trapped, sad or tired, remember to scan and meditate first. Try this, I walked away feeling lighter, relieved and free, the emotional release we feel keeps many of us coming back for more. 

 

Louine Liew

Weekend warrior (YTT200 – Sep17)

Going into Zen Mode via the 5 Senses

Hello there!

Last week, I partnered up with Sharon to conduct a restorative class for our fellow classmates as part of our practical training and I thought it might be interesting to share with you some of the tips that I have learnt. 

Like what the name suggests, a restorative class aims to induce deep relaxation for the participants, sending them to a meditative state.  I’d like to summarize our tips into how they influence the 5 senses that have. Hopefully you will find it useful and be able to incorporate this in your daily life ~

 

Sight

Ideally, the lighting should be dim and the space, clutter free. It is difficult to feel at ease with light glaring into your eyes and being in a space with a lot of things lying around you.

This is the space we prepared for our class participants.

 

Sound

It is advisable to play some relaxing background music – sound of nature (e.g. rain, waterfall, waves), meditative music. Lucky for us, as well as those in our class, it started raining a few minutes into our class, giving us extra Zen points.

After lots of research, Sharon picked this piece (link below) which has 432 Hz.

Apparently, listening to 432Hz music helps release emotional blockages and expands consciousness, allowing us to tune into the knowledge of the universe around us in a more intuitive way.

If you are keen to learn more about this magic number, feel free to click on the link below.

https://ask.audio/articles/music-theory-432-hz-tuning-separating-fact-from-fiction

 

Usually, the poses are held longer (5 minutes per pose) in a restorative class. During those times, we took turns to play the singing bowl. The sound emitted from the singing bowl works as a type of energy medicine that has been known to heal pain, depression, and stress disorders. 

Here’s a quote from the director of Medical Oncology and Integrative Medicine at the Cornell Cancer Prevention Center in New York, Dr. Mitchell Gaynor:

“If we accept that sound is vibration and we know that vibration touches every part of our physical being, then we understand that sound is heard not only through our ears but through every cell in our bodies. One reason sound heals on a physical level is because it so deeply touches and transforms us on the emotional and spiritual planes. Sound can redress imbalances on every level of physiologic functioning and can play a positive role in the treatment of virtually any medical disorder.” — Dr. Mitchell Gaynor

If you are interested, this is where Sharon got her Singing Bowl:

The Singing Bowl Gallery (33 Erskine Road 01-05, 069333)

 

At the end of every pose, we used a pair of tingsha bells to signify the end of the pose and prepare the students for the next pose.

Random Fact: Krisianto fell asleep.. so something must be working 🙂

 

Smell

In our class, we lit up a slightly scented candle.

Alternatively, you can explore the wide range of scents that is available in the market to combine aromatherapy into your restorative yoga class. 

Rose: one of the most common and noticeable, rose is a wonderful scent that is used by many thousands of people to enter a state of meditation. The smell also brings about thoughts of romance and love among its many pleasures.

Frankincense: This is ancient oil that has been used for thousands of years in both healing and spiritual practices. The fact that this was one of the gifts to the baby Jesus delivered by the three wise men has put it in an honoured place in the Christian religion. However, the fact that frankincense is one of the most precious aromatherapy gifts has not gone unnoticed even in modern times.

Rosemary: Another of the essential oils used in healing, rosemary also has a marvellous scent that is perfect for entering the proper state of meditation as well as brightening up the home. You can mix a few drops of rosemary essential oil with water and spray the room to help get the full effect or use an essential oil diffuser.

Cedar & Sage: Native Americans have used these products in many of their traditions which includes smudges and burning dried herbs. There is a type of sacred vibe that comes from the use of cedar and sage as essential oils which are unmatched by virtually all others.

Sandalwood: This is another ancient scent that is very much a part of the Christian and Hindu belief system. Used quite often for meditation, sandalwood has a very pleasing scent that offers a pathway to a calmer mindset which is why so many people opt for this particular essential oil.

https://giftsreadytogoblog.com/2014/12/26/aromatherapy-and-meditation/

 

Touch

Touch can be in the form of props or adjustments.

You can be creative with your choice of props. In our class, we made good use of the cushions and yoga blocks that were available in the studio. We also suggested our class participants to bring large towels, blankets, or bolster to enhance their experience in our class. Denise even brought her cute bunny soft toy 🙂

We did a few adjustments to help the students with their alignments and to help them relax deeper into their posture (e.g. pressing their shoulder blades down in Savasana, pressing on the lower back in Balasana). However, not all the adjustments were successful (sorry Tammy, Louine, and PQ!!!)

Note to self: Be extra gentle in the future.

 

Taste

With all the tips above being executed properly, your class participants should get a taste of an awesome restorative session. Pun intended.

 

I hope you enjoyed this article. Feel free to use this tips in your daily life to reduce stress and release tension.

 

Keep Calm & Relax~

 

Namaste,

Ziyu 🙂

September 2017 Weekend Class

 

The 8 Limbs of Yoga

In the modern perception of a yoga practice, under the influence of social media, it is often misinterpreted that Yoga is a pose and the goal of yoga is to achieve the pose. However to practice yoga holistically is to go much deeper than the physical.

The yoga poses also known as Asana, is only one part of the 8-limbs as laid down by Patanjali. A holistic yoga practice will need to seek union between mind, body and spirit as it explores the synergy between breath, postures and drishti. Together this allows our external practice to draw inwards and foster an awareness of ourselves as individuals seeking peace and ultimately a connection to the greater whole. Through practicing the teachings of Patanjali’s eight-limbed path, the body and mind is both strengthened and softened, and prepared to go the depths into the exploration of yoga.

In brief the teachings of Patanjali’s eight-limbed path, or steps to yoga, are as follows:

The first and second limbs:  Yamas and the Niyamas, it all starts there, with how we show up in our lives (personal observances) and in the world (universal morality). The attitude we have towards external (people and things) is Yama, how we relate to ourselves inwardly is Niyama. When we incorporate Yamas and Niyamas into both our daily practice and our day-to-day lives, we become more present, cultivating awareness and gratitude in all things that we do and the people around us.

I. Yamas

The yamas are Ahimsa – Non-violence, Compassion for all living things.   Satya – Truthfulness.  Asteya – Non-stealing. Brachmacarya – Sense Control. Aparigraha – Non-hoarding.

II. Niyamas

The Niyamas are Sauca – Purity and cleanliness. Santosa – Contentment. Tapas – Disciplined use of our energy. Svadhyaya – Self awareness, self-study. Isvara pranidhana – Surrender to the higher power.

III. Asanas

Practice of physical postures combined with the fourth limb, Pranayama to foster a quiet awareness of breath, increase flexibility, physical and mental wellness.

IV. Pranayama

Breathing technique practiced together with the third limb, Asanas to balance the flows of vital life forces and energy within us, then directing them inward to the chakra system.

V. Pratyahara

Withdrawal of senses from external stimulation and bringing the focus inwards. With the senses no longer easily distracted, this is a preparatory stage for meditation.

VI. Dharana

Intense concentration, closely linked to the previous limb, pratyahara where with senses withdrawn and focus drawn inwards, we will find a focus and point of concentration. Through this one will be able to steady the mind and 100% focused on 1 thing or subject.

VII. Dhyana

Meditation absorption where one has become completely absorbed in the focus of the meditation.

VIII. Samadhi

The final stage and 8th limb, Samadhi means bliss and enlightenment. In the state of Samadhi, the practitioner merges with the object of their meditation and becomes one with it and their surroundings, to bring together, to merge.

 

So obviously everyone has a choice when it comes to yoga. Patanjali 8 limbs of the yoga sutras can sometimes feel like it will take time (a lifetime!) to cultivate. I’m still scratching the surface with putting some of them into full practice in my life, but having them as goals in my mind and heart is a start and while I’m far, far, far, far (read: not achievable in this lifetime) from enlightenment. I have had moments of what I like to call mini small enlightenment when I’ve practiced them. When I look at my life experiences and my asana practice through the context of their lessons, I often tell myself that perhaps moments of mini-enlightenment in one lifetime is better than nothing.

Louine Liew
(Weekend warrior /YTT200 – Sep 17)

Meditation is like ______

We are trained to be a multi-tasker since working in corporate world. With our multi-tasking ‘skill’, we are busy switching from task A to task B, C, D, then back to A, end up doing more and more jobs everyday. This is well explained by the chinese character of busy (忙).  忙 can be seperated into two words –> 心 亡, it means heart is dead. When we are busy, we ignore what we really want in our life.

During meditation, your focus is drawn inward. You will be conscious on your own breath. Every inhalation and exhalation are deep and smooth. You are aware of all your thoughts, feeling and pain. You are neither attached to it nor judging them. Let them come and go, come and go. As you feel more stillness, you mind is clear on who you are and what you want. You are able to overcome fear and make decision that is aligned to your heart.

What I like about meditation is that everybody can do it. Find some ‘me’ time and sit down on a corner where you feel grounded, be it at home, garden or yoga studio. No excuse to be lazy since the practice takes few minutes only. Did some calculation, 10 mins out of 16 hours (hours that you probably stay awake) per day is merely 1%! Stop using busy as an excuse.

Meditation is as important as asanas. I will guide myself to meditate daily so that I feel more grounded and focused throughout the day.

•   First, sit in a comfortable cross-legged position, keep the spine straight.

•   Inhale, and as you exhale, feel your eyelids drop down slightly.

•   Inhale, deep exhale, gently close your eyes.

•   Inhale, roll your shoulders upward, exhale, roll your shoulder backward and down.

•   Inhale, feel your belly rise up, exhale, feel your belly sink down.

•   Inhale, feel the fresh air filled from your both nostrils, to your throat, chest, belly, and exhale, breathe out all the air from your belly, to your chest, throat, both nostrils. Feel your nose tip.

•   Inhale, bring awareness to the area you feel tension, exhale, release it slowly.Inhale, bring awareness to your belly, exhale, release any tightness on your belly.

•   Take a deep inhale, exhale, let it all go.

•   Inhale, exhale, release all expectations on yourself and others.

•   Inhale, exhale, accept yourself for who you are. You are great. You are grateful today. Say thanks to yourself.

I will repeat the same sentence if my body and mind need it more. Continue meditating for 5 more mins and become the observer of your thoughts.

 

For me, meditation is like a calm lake. It is so clear that I can see the reflection of my inner self. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Su Yan ^.^

YTT200 Sept Weekend 2017