TheLoneRider
a nomad in search of Easter Eggs
yoga in Chiang Mai, Thailand

The Yoga Series

Practical yoga classes for optimum day-to-day functionality
Facebook Event page: The Yoga Series

Prana Vayu
Prana Vayu
Yoga Class for Healthy Eyes
Eyesight
Abs Yoga
Abs
Yoga Class for Optimum Digestion
Digestion
Yoga Class for Strength and Muscle
Strength


Yoga Class for Strength and Muscle Jul 30, 2020

Yoga Class for Strength and Muscle

Location Google Map: Nawa Saraan Healing Space, Chiang Mai, Thailand

Yoga and Muscles?
Yoga was never designed to build muscles. But if you already practice yoga and want to build strength and muscles at the same time, then why not combine the best of both worlds? They actually complement each other. While being on the spiritual path, we also need strength to add vitality to our day-to-day lives. The same yoga asanas can be performed, slightly differently, with the same focus on breath, mindfulness and non-reaction.

The Japanese Doctor's Method
I came upon a Japanese program featuring a Japanese doctor developing his own method in building muscle mass for car-accident patients who suffered atrophy. The movements are exactly the same as that of the gym, but a lot slower. It's too slow that synchronizing a slow breath with that slow movement would leave you gasping. Thus, several full breaths have to be squeezed-in within one movement. Add the yogic qualities of deep steady and slow breathing, mental focus, non-reaction, visualization of the outcome, and you cannot distinguish anymore the routine from a yogic asana.

Yoga Class for Strength and Muscle

The 90-Minute Class

  1. Introduction - complementary or contradictory?, Japanese doctor, breath (deep, slow, steady from the mouth) + mindfulness + non-reaction remain the priority.
  2. Warm-up - Surya Namaskars, calf, shoulders, neck, wrists, sides, thigh, calves, knees, etc.

    *** From here, every round finishes with a slow push-up (as a substitute for a Vinyasa) - lowering down very slowly, squeezing 5 full breaths into that one movement, without the chest touching the mat. Exhale to lift up at regular speed. If the push-up becomes too strenuous at the end, you can push-up from the knee while keeping the body straight. Alternate push-ups with elbows pointed to the back (for pec development) and elbows pointed to the side (for tricep development).
  3. Scapular Plank Push-up - high plank, exhale, lower down the body while keeping the hands straight, squeezing the shoulder blades together. Inhale, lifting up, rounding off the back, shoulder blades moving far apart, one minute then slow push-up
  4. Leg Raises for Abs - one minute then slow push-up
  5. Obliques - flat on one side, legs lifted from the mat, on the exhale, lift side torso towards the hip, inhale back to flat. Use mat-side arm for balance, not for pushing the body up then slow push-up, then other side then slow push-up.
  6. Child's Pose
  7. Row - use chairs or go underneath a table. Facing up, lift the body up by pulling against the table's edges and repeat until you can't, then slow push-up. 2nd round, one minute then slow push-up.



  8. Body Arching for Hamstring/Gluts - curving the body up, not bending knees, heels and shoulders touching the mat, one minute, then Child's Pose counterpose then slow push-up.

    Yoga Class for Strength and Muscle
  9. Child's Pose
  10. Superman/Airplane/Locust for Lower Back - one minute then short Child's Pose for counterpose then slow push-up.
  11. Halfway Forward Bend and back up - because the lower back is already tired from the previous. Two minutes then slow push-up.
  12. Child's Pose
  13. One-legged Squats for Thighs - from standing pose, bend one knee while lifting the other leg forward. Go down as low as possible with one leg carrying the full body weight. Exhale on the way back, other side for one minute then slow push-up.

    Yoga Class for Strength and Muscle
  14. Two-legged Squats for Thighs - because the thighs are already tired from the previous. One minute then slow push-up.
  15. Child's Pose
  16. One-legged Calf Raises - better if there is a ledge. One minute, then other leg, then slow push-up. Then 2nd round, then slow push-up.
  17. Back on a Wall with Bent Knees - this emulates sitting on an invisible chair. Just stay here until you can't. For fun, this can also be done partner-yoga style.
  18. Dynamic Tension

    1. Clasped Hands pushing Up and Down - 30 seconds each side, breathing the entire time then relax the body completely while doing 5 intense Ujjayi breaths.
    2. Pushing Palms Together - 30 seconds, palms pressed together by the solar plexus. Push together while breathing then relax the body completely while doing 5 intense Ujjayi breaths.
    3. Interlaced Fingers Pulling Each Other - 30 seconds each side then relax the body completely while doing 5 intense Ujjayi breaths.
    4. Knees Pushing Out - 30 seconds, sit with legs bent and together, lock arms together outside the legs. On exhale, push the knees sideways away from each other while being blocked by the arms. Breath continuously then relax the body completely while doing 5 intense Ujjayi breaths.
    5. Knees Pushing In - sit with legs bent and shoulder-width apart, lock arms together inside the legs with elbows open on the side. On exhale, push the knees towards each other while being blocked by the arms then relax the body completely while doing 5 intense Ujjayi breaths.
  19. Handstand Push-up for Shoulders - wall-assisted, teacher-assisted, advanced

Ending Thoughts
I saw an interview with a Tibetan Lama who just finished a multi-year retreat where he was just in meditation. He said he wanted badly to achieve a constant ekagrata-citta (single-pointed focus of the mind), but his body was an impediment to the goal - in short, his physicality was his limitation. With all due respect, I take the opposite view: I pursue dhamma not in isolation but by living life in the default world together with all its sham, drudgery and broken dreams. I need spiritual fortitude, yes, but equally, I need strength and muscles to run the gauntlet of life. It's not enough that I can effortlessly climb a flight of steps - I want to climb mountains...and I do. This practice allows me to ground one leg on solid reality while the other leg dances on Cloud 9.

--- Gigit (TheLoneRider)
YOGA by Gigit Yoga by Gigit | Learn English Learn English | Travel like a Nomad Nomad Travel Buddy | Donation Bank Donation Bank for TheLoneRider


Reader Comments:

Joanne GenozaJoanne Philippines
@inhaledeeplyexhalefully
(Jul 30, 2020) You are a fantastic teacher, Gigit. I appreciate a teacher who leads me to go further to my limits. Thank you so much for your passion and sharing your knowledge 🙂 I am lucky to get training from you!

TheLoneRiderGigit
(Jul 30, 2020) Not all yogis push themselves to the point of failure - that doesn't just take a strong body but a strong mind - you have both! Your devotion to your practice is unwavering and consistent. I'd like to meet you again in 5 years just to see how far you've come.

Leave a comment?

Next stop:


Google Map

Chiang Mai, Thailand

important places in Chiang Mai IMPORTANT PLACES
Chiang Mai Bus Station Bus Station
Chiang Mai Train Station Train Station
Chiang Mai airport Chiang Mai International Airport
Nong Buak Hard Park Nong Buak Hard Park - free yoga classes daily

hotels in Chiang Mai HOTEL
Chiang Mai Arun Dara Villa Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
Chiang Mai Nawa Sheeva Hotel Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
Chiang Mai Nawa Saraan Hotel Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
Arun Suite, Chiang Mai Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families

birds nest restaurants in Chiang Mai RESTAURANT
La Pizza Chiang Mai La Pizza Chiang Mai - Italian pizza, pasta, wine, dessert, coffee
Chiang Mai birds nest restaurant Natural Bird Nest by Burapa - authentic bird's nest soup

Thai massage in Chiang Mai WELLNESS
ITM – International Training Massage School ITM - International Training Massage School - Chiang Mai's most prestigious massage school
Float Chiang Mai Float Chiang Mai - sensory deprivation float pod
Chiang Mai, Royal Thai Lanna Massage Zira Spa - upscale authentic Thai massage and spa treatment

motorcycle rental in Chiang Mai MOTORBIKE RENTAL
Chiang Mai birds nest motorcycle Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200



USEFUL INFORMATION

Chiang Mai FYI / Tips
  • crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
  • hot season begins March and lasts until June
  • wet season begins July and lasts until September
  • best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
  • you have to try Khao Soi, this is north Thailand's culinary staple
  • the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
  • to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
  • get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
  • shared red taxi (songthao) - B30 standard fare plying all over Old City
  • for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km2 with lots to discover
  • FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.
Blues/Jazz Bars in Chiang Mai
  1. North Gate Pub - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays by the 11pm band
  2. Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
  3. Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
Chiang Mai Cost Index
  • B60 Chiang beer
  • B250 1 hour drop-in yoga session
  • B200 one hour Thai body massage at WAYA Massage (highly recommended)
  • B50 noodle soup with meat
  • B50 coffee
  • B40 pad thai
  • B30/kilo wash-only laundry
  • B50/kilo wash+iron laundry
  • B100-150 dorm bed/night
  • B250 fan room/night
  • B30 internet cafe/hour
  • B170-190 Movies Sat-Sun and public holidays
  • B130-150 Movies weekdays
  • B100 Movies Wednesdays (movie discount day)
  • B750 1/2 day Thai cooking lessons
  • B900-1000 1 full day Thai cooking lessons
  • B400 Muay Thai boxing ticket
  • B2500 starting room rate at the luxury hotel, Nawa Sheeva (highly recommended)

    • Transportation
  • B450 bus, Chiang Mai to Bangkok
  • B160-180 bus, Chiang Mai to Pai
  • B1250 bus, Chiang Mai to Luang Prabang
  • B1650 slow boat, Chiang Mai to Luang Prabang
  • B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
  • B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
  • B50 bicycle rental, 24 hours
  • B200 motorbike rental, 24 hours
  • B273 #51 sleeping train from Bangkok to Chiang Mai
  • B638 #7 a/c train from Bangkok to Chiang Mai
  • B50 red taxi fare from point to point
  • B100 red taxi fare from train terminal to city

    • Tours
  • B2000 full day elephant sanctuary
  • B750 Chiang Rai one-day tour
  • B1500 mountain biking scenic ride
How to Get to Chiang Mai from Bangkok by Train from Bang Sue Train Station

For more train info: Bangkok to Chiang Mai trains - departing from Hua Lamphong - MRT (Bangkok)

(I'm using Bang Sue as a starting point because I was closer to it, but you may be closer to the Hua Lamphong station)

  1. take the MRT train to Bang Sue Station. Take the #1 Exit to the north provincial trains
  2. Proceed to Counter 2. You will see an information booth, a train schedule chart and the ticket counter. Choose the train and pay at the ticket counter.
  3. daily train schedule:
    • 8:48am - #7 Train, arrive Chiang Mai 7:30pm, not sleeper, B638
    • 2:06pm - #109 Train, arrive Chiang Mai 4:05am, sleeper
    • 6:31pm - #9 Premium Train, arrive Chiang Mai 7:15am, sleeper, B938 upper deck, B1038 lower deck
    • 7:56pm - #13 Train, arrive Chiang Mai 8:40am, sleeper, B768 upper deck, B838 lower deck
    • 10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
Bus from Loei to Chiang Mai
  1. From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
  2. As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
  3. The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
  4. Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
  5. Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).
Chiangmai Blogs by TheLoneRider
    Happiness Series
    1. In Pursuit of Happiness Aug 2020
    2. Friedrich Nietzsche (1844-1900) Aug 31, 2020
    3. Arthur Schopenhauer (1788-1860) Aug 28, 2020
    4. Michel de Montaigne (1533-1592) Aug 25, 2020
    5. Lucious Annaeus Seneca (4BC–AD65) Aug 10, 2020
    6. Epicurus (341–270 BC) Aug 2020
    7. Socrates (470–399 BC) Aug 7, 2020

    Chakra Series
    1. Visuddhi (throat chakra) Sep 15, 2020
    2. Anahata (Heart Chakra) July 5, 2020
    3. Manas (mind chakra) Sep 1, 2020
    4. Surya (sun chakra) Aug 30, 2020
    5. Manipuraka (Navel Chakra) Aug 5, 2020
    6. Svadhisthana (sacral chakra) May 2020
    7. Muladhara (root chakra) Apr 26, 2020
    Young Farang and the Older Asian Couple
    1. Public Display of Affection Aug 9, 2020
    2. Dad-Zoned Aug 18, 2020
    3. Intelligent Romantic Break-up Aug 25, 2020

  1. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
  2. Movie Review: Tesla (2020) Sep 24, 2020
  3. Movie Review: Mulan (2020) Sep 10, 2020
  4. Learning the Import/Export Trade Sep 4, 2020
  5. Music and Magic at Justin's Birthday Bash Sep 3, 2020
  6. Movie Review: Tenet (2020) Sep 2, 2020
  7. Movie Review: Late Night (2019) Aug 20, 2020
  8. Dad-Zoned Aug 18, 2020
  9. Movie Review: Inception (2010) Aug 13, 2020
  10. Public Display of Affection Aug 9, 2020
  11. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
  12. Shifting Peoplescape of Chiang Mai July 31, 2020
  13. Yoga Class for Strength and Muscle Jul 30, 2020
  14. Yoga Class for Optimum Digestion July 29, 2020
  15. Yoga Class for Healthy Eyes Jul 27, 2020
  16. Hippie Night at Nawa Saraan Healing Space July 24, 2020
  17. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
  18. Yoga Class to move Prana Vayu (energy) July 11-12, 2020
  19. Movie Review: Jojo Rabbit (2019) July 11, 2020
  20. Movie Review: The Kingmaker (2019) July 8, 2020
  21. Coming Back to Chiang Mai Jun 29, 2020
  22. Goodbye Chiang Mai Jan 23, 2020
  23. Movie Review: Underwater (2020) Jan 19, 2020
  24. Prasnopanishad: Understanding Prana Jan 17, 2020
  25. Hiking the Monk's Trail Jan 15, 2020
  26. Chaturanga Jan 10, 2020
  27. Movie Review: Star Wars: Episode IX - The Rise of Skywalker (2019) Jan 7, 2020
  28. You Spooned Me Jan 3, 2020
  29. 2019: A Year in Review Dec 31, 2019
  30. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
  31. Visiting Mae Sot Dec 27-30, 2019
  32. Let's Make it About You - an Epiphany Dec 17, 2019
  33. Movie Review: Knives Out (2019) Dec 12, 2019
  34. Shut-Up! Dec 7, 2019
  35. Movie Review: Ford vs Ferrari Dec 5, 2019
  36. Roasted Red Bell Pepper Puree Dec 3, 2019
  37. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
  38. Bhujangini Mudra Nov 25, 2019
  39. Mathangini Mudra Nov 24, 2019
  40. Kaka Mudra Nov 23, 2019
  41. Movie Review: The Cave (2019) Nov 23, 2019
  42. Movie Review: Panic: The Untold Story of the 2008 Financial Crisis (2018) Nov 22, 2019
  43. Pasini Mudra Nov 20, 2019
  44. Aswini Mudra Nov 18, 2019
  45. Sambhavi Mudra Nov 16, 2019
  46. Manduka Mudra Nov 15, 2019
  47. Movie Review: Midway (2019) Nov 15, 2019
  48. Tataka Mudra Nov 14, 2019
  49. Movie Review: Zombieland: Double Tap (2019) Nov 11, 2019
  50. Sakti Calana Mudra Nov 10, 2019
  51. Vajroli Mudra Nov 9, 2019
  52. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
  53. Yoni Mudra Nov 1, 2019
  54. Movie Review: Judy (2019) Oct 31, 2019
  55. Viparita Karani Mudra Oct 31, 2019
  56. Khecari Mudra Oct 30, 2019
  57. Mahadeva Mudra Oct 28, 2019
  58. Movie Review: Roger Waters - Us + Them (2019) Oct 27, 2019
  59. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
  60. Movie Review: Terminator: Dark Fate (2019) Oct 24, 2019
  61. Partner Healing with Natascha Oct 24, 2019
  62. Maha Bandha Mudra Oct 24, 2019
  63. Movie Review: Liam: As It Was (2019) Oct 23, 2019
  64. Point-Of-Failure Birthday Workout Oct 22, 2019
  65. Mula Bandha Mudra Oct 21, 2019
  66. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
  67. Anushasan Mudra Oct 18, 2019
  68. Ling Mudra Oct 17, 2019
  69. Movie Review: Official Secrets (2019) Oct 15, 2019
  70. Jalandhara Bandha Mudra Oct 15, 2019
  71. Learning Thai with Cee Oct 13, 2019
  72. Uddiyana Bandha Mudra Oct 10, 2019
  73. Nabho Mudra Oct 9, 2019
  74. Movie Review: Joker (2019) Oct 8, 2019
  75. Maha Mudra Oct 7, 2019
  76. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
  77. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
  78. Cuddle Party by Abundant Love CM Oct 1, 2019
  79. Vayu Mudra Oct 1, 2019
  80. Movie Review: Hail Satan? (2019) Sep 29, 2019
  81. Visa-Run to Tachileik, Myanmar Sep 28, 2019
  82. Sankalpa Mudra Sep 27, 2019
  83. Surya Pradarshini Mudra Sep 26, 2019
  84. Movie Review: Ad Astra (2019) Sep 25, 2019
  85. Movie Review: Rambo 5 Sep 22, 2019
  86. Eye-Gazing at Heart Space Sep 20, 2019
  87. Prana Vayu (Pranic Wind) Sep 20, 2019
  88. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
  89. Movie Review: Farewell Song (2019) Sep 16, 2019
  90. The Mudra Project Sep 13, 2019
  91. Movie Review: Once Upon a Time in Hollywood (2019) Sep 12, 2019
  92. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
  93. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
  94. Movie Review: Yesterday (2019) Sep 3, 2019
  95. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
  96. Movie Review: Midsommar (2019) Aug 28, 2019
  97. Of Winos and Yogis Aug 26, 2019
  98. Movie Review: Ready or Not (2019) Aug 22, 2019
  99. The 9 Jhanas of Buddha Aug 22, 2019
  100. Full Moon Ceremony at Heart Space Aug 15, 2019
  101. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
  102. Movie Review: The Art of Racing in the Rain (2019) Aug 14, 2019
  103. Hatha Mix Yoga with Christin Aug 13, 2019
  104. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
  105. Back to my Beloved Chiang Mai Aug 1, 2019
  106. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
  107. Secret Sunrise: Nelson Mandela International Day July 17, 2019
  108. Movie Review: Anna (2019) July 15, 2019
  109. Farewell Picnic with Alan and Nicola July 15, 2019
  110. Movie Review: Spider-Man: Far from Home (2019) July 4, 2019
  111. Secret Sunrise: Water July 3, 2019
  112. Hotel Review: Arun Suite June 27, 2019
  113. Movie Review: Rocketman (2019) June 25, 2019
  114. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
  115. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
  116. Movie Review: Aladdin (2019) June 13, 2019
  117. Connective Cacao and Sound Journey June 12, 2019
  118. Movie Review: X-Men: Dark Phoenix (2019) June 6, 2019
  119. Chiangmai BLUES June 6, 2019
  120. Movie Review: John Wick 3 - Parabellum (2019) June 4, 2019
  121. Hatha Slow Flow with Neil Jefferson June 3, 2019
  122. Meditating with One Million Meditators Movement June 1, 2019
  123. Vinyasa Happy Flow Series by Vaida May 31, 2019
  124. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
  125. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
  126. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
  127. Fascinating Peoplescape of Chiang Mai May 22, 2019
  128. World Meditation Day at Heart Space May 21, 2019
  129. Movie Review: Avengers: Endgame (2019) May 14, 2019
  130. Movie Review: Arctic (2018) May 13, 2019
  131. Abs Yoga by Gigit May 12, 2019
  132. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
  133. Secret Sunrise Interactive Dance May 9, 2019
  134. Tok Sen Massage from Ying May 8, 2019
  135. Bruschetta: Nawa Saraan Style Apr 22, 2019
  136. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
  137. Movie Review: Hellboy (2019) Apr 15, 2019
  138. Bonding with the Elephants in Chiang Mai Apr 11, 2019
  139. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
  140. Movie Review: Shazam! (2019) Apr 4, 2019
  141. Movie Review: Captive State (2019) Mar 27, 2019
  142. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
  143. Movie Review: Captain Marvel (2019) Mar 19, 2019
  144. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
  145. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
  146. Movie Review: Vox Lux (2018) Mar 2, 2019
  147. Movie Review: The Favourite (2018) Feb 25, 2019
  148. Curing Cancer with Yoga? Feb 21, 2019
  149. Movie Review: Alita Battle Angel Feb 19, 2019
  150. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
  151. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
  152. Movie Review: Spider-Man - Into the Spider-Verse (2018) Feb 3, 2018
  153. Movie Review: Green Book Jan 30, 2019
  154. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
  155. Bohemian Rhapsody (2018) Jan 27, 2019
  156. Movie Review: Aquaman Jan 26, 2019
  157. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
  158. Resuming Life in Chiang Mai Jan 24, 2019
  159. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
  160. Mike Chong Aug 8, 2018
  161. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
  162. Kneaded and Pampered at Zira Spa Aug 4, 2018
  163. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
  164. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
  165. Laughter Yoga with Saffiya Arnous July 31, 2018
  166. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
  167. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
  168. A First Timer in Chiang Mai Apr 9-23, 2016
  169. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
  170. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
  171. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
  172. Border Crossing from Siem Reap (Cambodia) to Bangkok (Thailand) to Chiang Mai April 9-10, 2016

Travel Tips for Thailand

How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days

    60-Day Thai Tourist Visa

    NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.

  1. Bring the following to the Thai embassy:
    a) proof of money (bank statement will suffice)
    b) flight booking to Thailand
    c) onward flight back to your country from Thailand
    d) filled-in tourist visa form
    e) 2 passport pictures
    f) hotel booking in Thailand (they didn't ask me for this but better be safe)
    g) passport with at least 6 months validity
  2. After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
  3. NOTE: after 2 successful attempts, I was already questioned the 3rd time.

    30-Day Extension

    NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.

  1. bring the following to the Immigration Office:
    a) passport (make sure your Tourist Visa hasn't expired yet)
    b) Baht 1900
    c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
    d) completed TM7 visa extension form (available at the Immigration Office)
    e) one 4cmx6cm passport picture
  2. submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
  3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
  4. when they call you again, they'll give you your passport with your extended visa. That's it!
  5. when there are no lines, the whole process can take only 10 minutes
General Travel Tips
  1. arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
  2. put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
  3. avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
  4. power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!

Currency Converter

»» back to Yoga
»» back to Homepage

ARCHIVE: 2020 | JAN | FEB | MAR | APR | MAY | JUN | JUL | AUG | SEP

2000 | 2001 | 2002 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | ALL BLOGS