Fitness in Quarantine Times

Location : Mut Mee Garden Guest House, Nong Khai, Thailand

Yoga at the Core of It
Fitness and staying healthy are key during these Covid times when you're holed-up in the house and Netflix becomes an addicting habit. I'm lucky to be hunkering down in the garden setting of Mut Mee Guest House where there is ample space for workout fronting the Mekong River and overlooking Laos on the other bank. My approach is holistic (body, mind and spirit) and always aligned to yogic principles. It doesn't matter if I'm doing calisthenics or asana, breath is always the priority, being mindful of what I'm doing, non-reactive to the increasing difficulty of the workout, putting focus on my intention, and remaining grateful for my health and abundance.

Let me share with you my Daily Practice.

1. water therapy - first thing in the morning when I wake up, I drink 1.2 liters of water with a squeeze of lime and a pinch of sea salt (not the grocery iodized salt). This gives me an uncomfortable bloated feeling.
2. stomach-churning - while water is inside me, I go into a 4-step stomach-churning kriya to cleanse the digestive system. I had been doing this regularly for years and I've never had any intestinal disorder. If I eat 3 meals/day, I would shit 3x/day.
   
   a) First, I exhale and fully tuck my tummy and hold it there until I need my inhale (uddiyana bandha).
   
   b) Second, after my exhale, I hold my breath and I tuck-release-tuck-release my tummy repeatedly. I only stop when I need to breathe back.
   
   c) Third, after my exhale, I hold my breath and I tuck my tummy. While the tummy is tucked, I protrude my abdominus rectus forward. I do this repeatedly until I make my inhale.
   
   d) Fourth, I do the previous set, C, but I swirl my abdominus rectus like a wave (nauli). I haven't perfected this, but I still attempt to go through the motion.
   
   This kriya cleanses my digestive and optimizes my digestive metabolic rate. It adds fire into my jatara agni for optimum digestive health. I know this works because I go to the toilet as many times as I have meals in one day. Since I cleanse my digestive lining, there is more surface area to absorb nutrients from the food I eat. Since no toxin stays in my gut for long (which eventually oozes out through the skin), I have no skin problem whatsoever. It is said that all diseases start from the gut. By keeping my gut optimized and clean, I hardly ever get sick. I don't even remember the last time I got sick.
3. pranayama, kumbhaka, bandha, mudra, shatkriya - I spend 20 minutes combining all these elements into a kriya. In full lotus seating (padmasana) my fingers would be on gyana mudra. On the inhale, I would simultaneously do 3 things: roll my tongue up sideways to funnel the air in the middle ( kaka mudra), squeeze my butt cheeks (mula bandha), and visualize the top of my head open up (brahmarandhram) allowing prana-rich air to enter my central nadi (sushumna). When the lungs are full, I hold my breath and do the following: I continue to squeeze my butt cheeks, then tuck-in my belly (uddiyana bandha) and take my chin close to my chest (jalandhara bandha). The tip of my tongue would now press against my upper soft palate (nabho mudra) while my fingers remain on gyana mudra. On the exhale, I relax my entire body and chant OM, feeling the dissolution of my body until only vibration remains. When my lungs are empty, I repeat the entire process - 20 minutes.
   
   Even on a cold day, I would generate heat and sweat-out - this is my validation that what I'm doing is right. The pranayama makes me strong as it moves energy within my body, the mudra balances the 5 elements within me, the bandhas seal the energy within. There are many health benefits but I'll stop at the above.
   

   pranayama, kumbhaka, bandha, mudra, shatkriya at Mut Mee Garden
   garden shot by Pao W.
4. vision therapy - At 2pm, I would join Pancho and his yoga group for a 40-minute meditation. Lately though, instead of doing meditation, I combine shatkriya and mudra to fortify my vision. In padmasana, my hands would be on surya pradarshini mudra. My eyes will focus on one single spot on the wall (trataka shatkriya) - and I will not blink. My breathing is ujjayi breath. No bandhas. I focus on the breath, the spot and my hand mudra. My eyes will eventually feel a burn - still, no blinking. At some point, tears would start flowing down my eyes. At that point, I shift my focus from the dot on the wall to my third eye (sambhavi mudra).
5. Vipassana meditation - there is no specific time I do this. Usually, when I am alone with time on my hands - on the garden bench, in my room, etc. On padmasana, I would initially focus on my breath to prime the body. Then, I scan my body, mindful of any sensation I feel - pleasant or unpleasant, while remaining completely non-reactive, understanding that sensations arise and dissipate in full compliance to the natural law of impermanence.
6. physical workout - I usually do this around 6pm. This could be rope skipping, calisthenics, asana, high intensity interval training or abs workout. Lots of joggers and walkers pass by the promenade and there is a healthy spirit of fitness amongst the people.

Ending Thoughts
Altogether, I could be spending as much as 4 hours daily for my personal practice. This takes priority to ensure I don't succumb to this pandemic. Beyond surviving Covid 19, I remain strong, medication-free, diet restriction-free, disease-free and full of vigor. I'll even be bold to say it delays my ageing process. Compared to the medical bills my friends routinely cough-up - doctors fees, prescripton drugs, maintenance check-ups, surgery, in-patient confinements, tests, etc., I am saving a HUGE amount of money. But more than money, quality of life remains high and full of vigor. Health is wealth. Period.

I've already shared my healthy habits. It worked for me, I'm confident it'll work for you.

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

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