My Gratitude to the course_ 200 hours Yoga TTC

Appreciated to the present of Master Paalu, Master Weiling and Tirisula’s Junior Master(s) and all my lovingly course mates  for being the light(s) and support on these learning path.

The goal of taking these course is not just achieved by experience the different style of yoga and breathing.  Also; learn to practice to become firmly grounded; doing it for a long time without break and with full interest.

The course has highlight my weakness and strengthen my potential.  I enjoy very much of the anatomy systems.  They give me the idea of how does a body works.  I am becoming more aware of the food that I take and it gives the sense of the proper enjoyment.

Learn lessons from the up and downs in life.  Don’t think that you will be always praised.  If you know that this process is just natural, you won’t get disturbed over it.

Awareness keeps the mind calm and serene, but the moment we show any desire or attachment, we create tension in the mind.  Only by developing the mind free from expectation then we are enjoying every moment.  Whatever part we are given, let’s play our part well. Namaste


BEGINNERS CLASS (The very first time)-
INTRODUCTION (10 mins)- firstly about myself (as Teacher), then followed by each student introducing themselves and telling why they have come for this class and what health problems do they have that they want to improve
Let’s start the class. Close your eyes. We will now all chant the 3 AUMs. The AUM is spelt “A U M”. When we chant, feel the Aum vibrations as the “A” vibrates from the root chakra to the shoulder, the “U” vibrates from the neck to the throat, and the “M”  vibrates from the face to the head. By chanting the AUM we are relaxing the body totally and centering ourselves.
(10 mins) Pranayama (Breathing)- Will ask them to Inhale and Exhale, lenghtening with counts of 5 inhales and 10 exhales. this will carry on till one could feel the smoothness and rythmic movement of the breaths, focusing just on the beauty of the inhalation and exhalation.
(30 mins) – ASANAS:- Warming up of all the joints for five mins.
Standing Asana – Standing with legs 1 feet apart, rotate the hip joints. 5 rotations to the right and 5 rotations to the left. At the same time watch the breath, smooth and gentle breathing, keep doing the circulation, enjoying the hula hoop and smile.
Next- rotate your shoulder along with the neck stretch. 5 rounds. Please watch your breath and relax.
Next- bring the two feet together and be in the TADASANA (mountain pose). Feel the stability (balance). Feel the feet muscle. And now raise your feet and be on the toes with palm in the namaste position. Now stretch the arms up to the ceiling. Breathe for 2 rounds and bring the feet and the arms down.
Next- UTTANASANA (Standing forward bend)- easy standing pose with forward bend. Try to bring both the legs straight. If not possible then bend slightly on the knees so that you can relax the whole body. Try to bring the arms to touch your feet. By bending the knees you help to open up and  release the spine.
(10 mins) SAVASANA- Lay on your back, close your eyes and relax the whole body from the tip of your toes to the top of your head. Total relax and watch the breath (5 mins). Now with eyes still closed, very slowly turn to the right side and bring yourself up into the sitting position. Slowly open your eyes and smile.
CLASS PLAN FOR YOGA – 2nd Class of Beginners
(10 mins) – Good morning everyone! Welcome back for class “2”. Let’s sit down and chant the “AUM” 3 times along with a mantra.
(10 mins) PRANAYAM (breathing) – today let’s do ANULOMA VILOMA (alternate nostril breathing). You will feel the hot  and the cold air coming out from your nostril. Hot breath from right and cool breath from left. Let’s experience it. Its an amazing feeling. Hot breath is the “sun breath”. Cool breath is the “moon breath”.
Single Nostril- Sit in the most comfortable pose. We shall practice this pranayam for 10 mins. Close the right nostril with your right thumb. Now inhale slowly thru the left nostril, counting mentally to 3. Exhale thru the same nostril while counting mentally to  6. Repeat this exercise for 10 rounds. When its done, this pranayam is known as “Suryanu loma”.
Now close the left nostril with the right ring finger and the little finger. Inhale thru the right nostril, at the same time counting mentally to 3. Now exhale and mentally count to 6. Now repeat this for 10 rounds. This exercise is called “chandranuloma”.
Practice this single nostril exercise till i see you again in the next class. Just be aware that when you exhale, try to expel as much foul air as possible from the lungs.
(30 mins) ASANAS- Today we will do the sitting Asanas – The Butterfly Pose (basic seated hip/groin stretch) deeper into the Baddha Konasana
Butterfly Pose- Sit on the floor and touch your toes and heels of both legs together and press your knees down as much as you can closer to the floor. Be gentle as we are opening deep into the hip joints and groin area. Do the breathing in and out, feel the movements, then slowly take your time to be in the Baddha Konasana pose by spreading the feet open like a “book”. Read the lines if you want. Hidden stories lie there (ha ha ha ). Once they’re spread, bring the upper bodyforward by stretching, strengthening the spine. Tuck the abs in. To get the navel to touch the feet is the focus point, not the head to the feet ok. Keep on with the practice as the feet move closer to the floor the knees will extend more. Watch the breath. Do not hold the breath.
ARDHA MATSYENDRASANAS (Basic seated twisting pose)- Bend the left leg and put the right leg on top pass thru the bended knee. Now twist the spine with the help of the left hand, elbow pressing to the knee, to rotate the upper body. Neck and face facing the wall. Remember the breath.Good for the digestive system. Heals the stomach and helps release all the acid and wind trapped inside. Now change and do the other side as well. Do your best. All the time relax and smile.
One more Asana before we do the Savasana, ok. ANANTASANA (Easy side-lying pose). Lay down on the right side of your body sideways. Now lift the left leg up and try to hold the ankle or the toe. Keep pulling inwards and feel the deep stretch on the inner side of the thigh. Feel the hamstrings being stretched. Now be on your elbow, head resting on your palm. Feel the lift from the side obliques as well.  Good! Now let’s do the other side. Remember to breath and relax. Enjoy it. Its very healing to the internal world of your body.
SAVASANA- Lay on your back, close your eyes and relax the whole body by spreading the legs. Relax hips. palms and arms spread and relax. Head neck and face totally relax. Watch the breath. Calm down the body and feel the quiet and the silence. Calmness penetrating into every cell. Now slowly bring legs back together and hands back to body and stretch them. Now turn to the right side, eyes still closed and slowly bring body back to the sitting position. Very slowly open the eyes. Namaste. Thank you.
Good morning everyone! We are going to do Surya Namaskar ‘A’ today and some deep forward bend along with some twisting.
Welcome to the Ashtanga Vinyasa Primary Series.
We’ll begin the class today by focusing on the alignments of the ‘Asanas’ and ‘Ujjai” breathing. Just for today I want you to feel the body movement along with the breath.
Let’s do the 3 AUMs followed by a mantra (Gayatri mantra). Breathing for the next 5 mins will be like this- inhale belly rise, exhale belly falls. Then inhale, hold for 3 counts and exhale hold for 6 counts…. continue.. Relax the face muscle, drop the shoulders focus on the breath.
Surya Namaskar ‘A’ we’ll do 10 rounds.
Warm ups – Stretch all the joints. Ready for Surya Namaskar ‘A’.
1. Samasthiti – Gazing point, tip of nose. Prayer pose.
2. Uttanasana – Bend forward by using the Muladhara and Udiyana bandhas. Relax the face, gazing point navel.
3. Halfway up – lengthening the spine, straight legs, engage knees, tuck the stomach in, gazing point nose.
4. Jump back (Chaturanga) – Roll the shoulders back. Shift the weight on the arms, lengthening the spine. Tuck the buttocks and stomach. Elbow close to the body. Gazing point, nose.
5. Urdhva Mukha Svanasana – Straightening arms, lift the upper body off the floor, with tip of toes touching the floor. Feel the stretch on the neck, especially the throat. Gazing point, eyebrow.
6. Adho Mukha Svanasana – Tuck the toes by pushing the body up. Push the shoulder, tailbone pointing to the ceiling, palms spread, arms out stretched. hold here for 5 breaths. Gazing point navel.
7.Jump Forward – Soft jump forward in between the hands, straighten the arms, the spine, legs and knees, stomach tucked in. Gazing point nose.
8. Uttanasana – Bend forward. Bend the head, neck to chin. Tuck the stomach, using the bandhas. Gazing point navel.
9. Samasthiti – Hand on the heart centre.
Savasana – Lie on your back, be totally relaxed and watch the breath. Meditate on the breath. Relax yourself from toe to head. Feel every part of the body sinking deeper and deeper into the mat. Visualise the breath going into every cell, every joint, every muscle, every nerve, including every bone and skin. Feel the whole being revitalised rejuvenated. Turn the body slowly to the right side and bring yourself up to a sitting position with eyes still closed. We will now close the class with 3 Aums. Namaste.


衷心感謝Wei ling 老師 及 Paalu 老師這一個多月來的諄諄教導所帶給我的啟  發與教導.以及


倒立,是許多瑜伽人想要突破的關口,但有個簡單的體位法可以得知身體是否準備好了沒,那就是鼎鼎大名的adho mukha shvanasana下犬式,下犬式做得好不好又和serratus anterior前鋸肌有關聯,所以可以得出以下聯想
在做下犬式時,拿一條繩子從腕關節(Wrist joint)到股骨大轉子(GT,great trochea) ,仔細看一下肩膀與繩子的關聯。

第二張,Perfect, right? Maybe,可能可以,但未置可否。我一直以為這是最完美的下犬式體位法,當然,也可以造就出最完美的倒立式。
第三張,Headstanding? Of course.能做到頭碰地的下犬式才能為倒立做準備,因為這意謂著,兩側肩胛骨可以分開並滑入兩側肋籠,這正是因為啟動前鋸肌,令其收縮之故。這個動作也正是為pincha mayurasana(peacock孔雀式)做準備。
前鋸肌是一塊很特別的肌肉,當一般人在做plank pose棒式時,背上的翅膀會跑出來就表示,棒式是用手在撐,根本沒做到深層的呼吸,要吸到前胸後背都要充塞氣,才算是真的有在吸氣,此時起點附著在肩胛骨內面內緣的前鋸肌一收縮,會將終點第三至第八肋骨會往上提起,令肩胛骨貼著背部往兩側滑開,仔細看背部,是平的,整個上背部不會往脊椎中間沈陷。從側面看,很像一個鋸子,此為命名的由來.

膝關節 – Yoga Anatomy: the Knee

以體位法來說,parsvottonasana 側三角背後合掌式,這個姿勢很傷膝蓋,尤其是大腿後側很緊的人,必須確實掌握要點才能盡得其利。首先,站立,上半身轉向側邊,雙手在背後合掌後,深吸氣拉長脊椎,吐氣後,上半身服貼腿部,上身的重量會由下肢來承重,尤其是膝關節,此時,千萬不能鎖死,要記得膝蓋骨往上提,股四頭收縮並微微曲膝一下下,有把握再伸直膝蓋,但先天hyperextention的人不可以完全伸直,必須要維持略彎才行,再慢慢地伸展大腿後側肌群即膕旁肌,停留幾個呼吸之後,再慢慢地吸氣回正。

另外,ardha baddha padmottanasana單盤直立前彎式,也是個容易傷膝的動作,,做不好的話,會傷到直立那隻腳的半月板,單盤那隻腳的外側韌帶,不可不慎。


超過膝關節正常的活動範圍,例如:膝關節只負責屈與伸,扭轉膝關節就是破壞它正常的機能,長期下來 膝蓋一定壞了了.

膝關節受傷有所謂的三不幸,UNHAPPY TRIAD,也就是內側韌帶及內側半月板及前十字韌帶同時受傷,是不幸中的不幸,叫三不幸,尤其是半月板受傷的人,走路會覺得有點卡卡的,要稍為動一下甩一下才會覺得順。其實,何主任提醒我們,通常膝會受傷只會表現出最嚴重的部位,但其他部位其實多少也都損傷了,只是傷勢沒有那麼嚴重罷了,所以不要覺得膝痛沒關係,痛久了,半月板被磨平了,關節之間的空隙變小,開始長骨刺了,就要用人工膝關節來替代,很麻煩的。

談持戒 – Yoga Philosophy: On the topic of Yama


遇見靜心 – Yoga Philosophy: Achieving a calm state in the heart

慢慢的經過歷練及成長,我想,我找到了我的心,那是無以名狀的世界,就像瑜珈大師John Friend所說,那就是你們中國哲人老子,所說的: 空.

My 4th training session

The training sessions have been great so far. Initially, before I started the class, I thought that all my weekends for the next 10 weeks will be ‘burnt’ –> meaning after each training session, I will be so exhausted and drained of energy that I won’t be able to do anything else. But I am surprised that after each session, my body felt good and ‘conditioned’ (like being ‘oiled’) and I didn’t feel aches all over the body, just some mild aches in those muscles that were stretched. Generally, my body felt supple and energetic –I didn’t feel exhausted but hungry and thirsty, yes. I was able to carry on my normal activities throughout the day until 11 pm in the evening. It was amazing — I just had so much energy!

Why your are not just a yoga teacher or instructor but a Master?

I heard lately that we ought to call ourselves Masters and not just teacher or instructors of Yoga. Seriously! ok really calling myself a Yoga Master sounded presumptuous, really pompous. I started looking up the dictionary for the academic definition of an Instructor, Teacher and Master . So it says that an instructor is someone who teaches arranges something. A teacher is according to the thesaurus an educator, an instructor, a master, a governess, an educationist, a preceptor, a coach, a trainer, a lecturer, a professor, a mentor, a guru, … more and more pretty words that maid me more confused. A master is defined among other things as an expert, someone who has mastered a subject or discipline, he is a leader, a guide, a guru. At this stage I really felt that labeling myself as a Master was not appropriate. So why did I heard such a thing? I did not made it up but I knew deep down that it had been said and heard for a purpose. So I started googling it and there I came to my answer. The thing is that I looked at the meaning of the words from an outside perspective and not from my own and for myself. In fact it doesn’t really matter how the world perceive me when I call myself, a teacher, instructor , guru or master; what matters is how I perceive myself because in the end I am all of the above not to others but to myself. My 1st and foremost priority is to be those to me and me only. The definition I came upon states: “Essentially, a Master is a liberated being. Such a one is a master of himself–not of others” . I am a Yoga Master because I am Master of myself in my yoga practice. I do not pretend to Master anybody else but myself  in my Yoga practice. We am an expert of the self… I would even say that we are the best expert available for the self. Each and everyone are the only true Masters (of themselves) available to lead them to liberation and attain the Supreme that lies within themselves. So here I am:
At Tirisula Yoga School we were not just taught to be organizers of asanas, or just teachers of yoga asanas. We were taught to be Masters of ourselves. We meet with the self. We teach for us and not for others because trough our teaching this is how we teach ourselves . We understand that each body, each mind has its own Supreme Individual Uniqueness. There is not just one way to get into the asana there is many ways. The technique matters but not as much as the heart we put in it. We learn to embrace differences, it’s ok to have a different body which is less or more flexible, bigger or smaller, taller or shorter then others. Learning and teaching are the same they are an exploration of the self. It is not how you do it  but how you push yourself to do it the best you can:  your intent.
Namaste to all my fellows Yoga Masters 😉 !