TheLoneRider
a seeker in search of Easter Eggs

yoga in Chiang Mai, Thailand

Practical Yoga

Practical Yoga

Yoga classes for optimum day-to-day functionality

Abs Yoga
Abs
Yoga for Cleansing (Shatkriya Purification)

Shatkriya Series

What are Shat Kriyas?

Shat Kriyas are yogic purification practices for cleansing the system. In Hatha Yoga, this is given paramount importance, more importance than Yama and Niyama. They argue that before the body should even begin to practice yoga, the body should be cleansed and purified first. e.g. - before your race your car on a track, you have to ensure the track is clean, obstructed and can take the rigors of a race car. More info here: 6 Shat Kriya




Yoga Class for Healthy Eyes Jul 27, 2020
(updated Aug 25, 2021 for Yoga in the Park class)

Yoga Class for Healthy Eyes

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

Mainstream Eye Care
The mainstream eye-care industry (ophthalmologists, optometrists, eyeglass & contact lense manufacturers, big pharma, laser-surgical stakeholders, etc.) would have you believe that the eye is an independent organ of the body whose deterioration is irreversible - that correction can only be in the form of prescription lenses, surgery or medication. It is not in the interest of their corporate shareholders to have people regain eye strength, acuity and contrast through diet, eye exercise, yogic esoteric practices and visualization.

New Thinking (suppressed alternative thinking)
But think about it - our eyes are muscles that can be exercised just like biceps or abs. And there are many exercises designed specifically for the eyes to develop a wider range of visual periphery, strength, focus, visual clarity and contrast. We don't have to default to prescription lenses when vision becomes challenging.

Complimentary Supplements

  1. Nootropics
    Again, because diet alone is not enough to provide adequate eye nutrition, eye-specific nootropics (smart drugs with claims not sanctioned by the FDA) can be taken to improve contrast, degeneration and acuity. These supplements are mostly carotenoids - anti-oxidants rich in Vitamin A that enhance the immune system and promote healthy eyes. They also prevent further cell damage caused by free-radicals (unstable molecules that have lost their electrons and damage the cells). Popular examples of nootropics are Lutein, Zeaxanthin, and Astaxanthin (about $24/60 tablets).
  2. Carrot Juicing
    Supplements are amazing but you can get Vitamin A naturally by juicing carrots. It's extremely rare that anyone gets a balanced diet to provide the required nutrition our eyes need. I learned this first hand when I started juicing carrots for taste (not for therapy). It tasted so good I was drinking 1 quart of fresh carrot juice daily for about 3 months. When it came time to get an eye exam, my eye doctor said my astigmatism was completely gone and that my eye grade was better than 20/20 so I didn't have to use my reading glasses anymore! Even when I stopped juicing, my eyes remained in great condition for many years and it was not only until I hit my 50s when the aging process started taking its toll on my eyes.

Alternative Vision Therapies

  1. Gabor Patches
    With age, usually beginning 30, the eye lenses harden making it hard to focus on nearby objects (presbyopia). This cannot be helped. Another approach to vision therapy is using the Gabor Patches - it enhances visual acuity and contrast sensitivity. They don't really improve eyesight, but retrain the brain in interpreting what the eyes are seeing - in short, it rewires the brain to improve our visual perception. In reality, what we see is not what the eyes see. The eyes see 'something', converts that visual input into electrical impulses and sends it to the brain. The brain in turn, 'interprets' those electrical signals into an image that we think we see with our eyes - but again, what we see is just the brain's 'interpretation'. Gabor Patches retrain the brain so that the blurred images the eyes see become clear images to us.

    Analogy? Someone takes a picture, but the picture came out blurred (the eye could not focus clearly). Before giving the picture to the subject, the picture is taken to Photoshop for the sharpening filter (the brain 'Photoshops' the image). The 'Photoshopped' picture is then given to the subject (what you 'saw'). The subject sees a clear picture, not knowing the original picture was actually blurred.

    Here is a Gabor Patch game.

  2. Pinhole Glasses
    Pinhole glasses are cheap and they allow you to read the fine print without squinting. It is still debatable if this restores the eye to normal vision, but it surely does not contribute to the erosion of eye health unlike prescription lenses.
  3. Brock String
    Brock String is a popular vision therapy that uses a string with different colored beads tied along its length. Practitioners focus with both eyes on any of the beads and get instant feedback if they both see the 2 lines leading towards it and the 2 lines behind it. This determines if you have Amblyopia (lazy eye), Convergence Insufficiency (coordinated movement of both eyes as focused objects get closer) and Strabismus (eyes do not align properly when looking at an object - crossed-eyed).

Meir Schneider's Method
Meir was born blind and grew up learning through braille. He came across the Bates Method of vision therapy and worked on his eyes diligently for up to 13 hours/day. Furthermore, he also developed his own method. Now, he has an unrestricted California driver's license.

He treats his eyes holistically with his mind. The eyes are not isolated organs from the rest of the body even though mainstream practice is to regard eye damage as irreversible that can only be helped by corrective lenses or surgery. Meir disagrees. Three principles make up his method:

  1. relaxation - for eye exercises to work, the body needs to be relaxed first
  2. strength - activating the peripheral eye muscles by blocking the central vision
  3. flexibility - giving the eyeball its full range of motion

The 90-Minute Class
This class uses traditional yoga eye exercises and conventional vision therapy to enhance eyesight and bring back that glow.

  1. Props
    Have props ready: pinhole glasses, Brock string already set up, Gabor patch screen on the monitor, bread dough rising (so at end of class, carrot juicing and use pulp for 2nd rising)
  2. Introduction
    (writing things down on a white board and showing props [brock string, pinhole glasses]) eyes are just muscles, the aging process, yoga kriyas/mudras, pinhole glasses, carrot juicing, supplements, Gabor patches, Brock String method
  3. Breathing - 3 rounds
    1st round: 1 minute of Kapalabhati, hold on the last exhale and then hold on the next inhale - no bandhas. 2nd round: 1:15 minute Bhastrika, hold with bandhas on the last exhale, then hold on the next inhale w/o bandhas
    3rd round: 1:30 minutes Wim Hof, hold on the last inhale w/o bandha...observe if there is a high. Empty on the next exhale.

    The body chemistry is correct - it is already alkaline. The need for air is diminished even though the reptilian brain (cerebellum + brain stem [medula oblongata, pons, mid-brain and thalamus]) is complaining.
  4. Stretching for Relaxation
    It is very important to get the body relaxed before the eye exercises. This relaxes the eyes and the optic nerve. Relaxation is the base and foundation of eye therapy. To relax the eyes, we have to relax the shoulders, chest, upper back and neck. Remove rings and watches so blood flows more freely. Always stretch and relax the upper body muscles (shoulders, chest, upper back, trapezius) before palming.

    1. cat & cow scapular movement / head movement

      a.1) on Table Top, do a cat & cow on the shoulder blades (and not on the belly). Inhale, move the chest down and squeeze the shoulder blades together while keeping the arms straight - hold for 2 seconds. On the exhale, round up the upper back, shoulder blades spreading out and moving away from each other. Hold for 2 seconds and repeat for 1 minute.

      a.2) on Table Top with the chest down and shoulder blades together, and head turned down, do chin turn - left and right towards the shoulders. Synchronize breath with movement. 1 minute.

      a.3) on Table Top with the upper back rounded up, and shoulder blades apart, do a head tilt - up and down. Synchronize breath with movement. 1 minute.
    2. arm movement

      b.1) interlace the fingers, palms facing in with base touching together, straighten the arms and move the arms in a circular motion to warm-up the shoulders. Envision the arms to be hands on a circular clock. Synchronize breathing with this movement. Widen the circular motion. Other side. One minute on each direction.

      b.2) - interlace the fingers, palms facing out. Move the same way as before - notice this time that the movement has a wider range of motion. One minute on each direction.
  5. Palming
    Seated, rub the palms, interlaced fingers and the hands (like washing hands) until they feel warm. You can use cream if the hands are dry. Cup the eye orbits with no pressure on the cheekbones or on the eyes. Make sure the fingers are banded together so that light does not pass through. Create a pitch-black environment within your cupped hands. Imagine complete darkness - the room is in total darkness, Chiang Mai is black, Thailand is black, the sun is black, the stars are black. You see nothing - everything is in complete darkness. In total darkness, the eyes and the optic nerve become more relaxed. (note: in the first few months, even when the eyes are closed and the palms are cupped on the eyes, it is very hard to see complete darkness. When you finally see nothing in complete black, you begin to relax in a much deeper way - and this is the difference between relaxed palming and sleeping).

    Focus on your breathing and feel that the body is getting more and more relaxed with every breath. Hold this palming position while continuing to breathe. As you inhale, feel the body expanding like a balloon. As you exhale, feel the body deflating like a balloon. Continue breathing and continue feeling this expansion and deflatiton on the body as you breathe. 1 minute.

    Slowly begin to see a glimmer of light on the horizon. This light continues to be more visible until it replaces the darkness. Slowly release your hands and gradually open your eyes.
  6. Massaging
    Rub your hands again and generate warmth. Gently do a small circular massage around the eyebrows starting from the Third Eye to the temples. Do it again beginning from the nose towards the ears passing through the cheek bones. Using the soft area of the fingers and thumbs, gently press the ridge of the eye socket. When you are pressing on a tear duct, slightly increase the pressure and press longer. By doing this, you relax the squint muscles of your eyes.
  7. Blinking vs Squinting
    The big difference between squinting and blinking is that squinting tightens up the eye muscles. Blinking relaxes the eye muscles. The technique is to use the eye-lash to move the eyelids - there is no pressure and the eyes become more relaxed while blinking. Imagine the eye-lash causing the eyelid to drape gently over the eyes. Blink gently and continuously for 1 minute.
  8. Peripheral Vision
    Most of our seeing is through our central vision - when we are glued to our phones, stuck in front of our computers, etc. We hardly ever use the peripheral muscles of our eyes...and they deteriorate over time and become dormant. In this exercise, we block our central vision with 3 black rectangular covers:
    1.5" x 2.5"
    2.0" x 3.5"
    2.0" x 5.0"

    By placing them between the eyes, blocking our central vision, they activate the peripheral vision and the night vision. It takes about an hour to activate and aclimatize the muscles responsible for our night vision.

    These eye covers also balance the strength of the 2 eyes. When 2 eyes see the same object, one eye becomes dominant. However, with an eye cover, one eye does not see what the other eye sees. No eye becomes dominant and both eyes independently do the hard work of seeing.

    Start with the smallest cover and place between the eyes for 1 minute. Move the hands by the sides at ear level and move the body up and down (like doing a half forward bend) - this stimulates the muscles responsible for the peripheral and night vision. Don't look or focus on the paper. Try to just see through it. Replace the paper cover with a bigger one - one minute, then replace with the biggest cover for another minute.

    Palm the eyes for 3 breaths.
  9. Eye Stretches
    Eye roll, left/right, up/down, thrombone, near/far

Yogic Eye Therapy

  1. Surya Pradarshini Mudra
    From hereon, things are up to you until the end of the class - no one knows how long it will take for tears to flow.

    In lotus (padmasana), 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area), hands on shoulder level. Strained, tired eyes are given its glow again. Eyesight improves.
    2. Yoga Class for Healthy Eyes
    producing tears through Trataka Shatkriya to cleanse and lubricate the eyes

  2. tratakaTrataka Kriya
    While on Surya Pradarshini Mudra, fix the gaze on one spot without blinking (preferably a candle light). On the in-breath, fill the lungs, pause and on the exhale, chant OM softly. When the lungs are empty, hold the breath and stay relaxed while keeping your focus on that object without blinking. The eyes will feel like burning. Inhale when the need for air is felt. Do not blink. Keep staring on that object until tears flow on both eyes.

    Trataka cures all diseases of the eye, provides good eyesight, and develops the power to become adept at Sambhavi Mudra.

  3. Sambhavi Mudra
    Once tears start flowing from both eyes, close the eyes and fix the gaze on the area between the eyebrows (Ajna Chakra) for the next 20 minutes. Meditating on Sambhavi Mudra produces measurable benefits on breathing and brain activities through the brain stem within 24 hours. This gives rise to single-pointedness of the mind. Life obstacles are smoothened-out instead of encountering snags along the way.
  4. Palming
    Rub both hands until heat is generated. Gently place the hands over the eyes and envision the eyes absorbing all that prana-rich heat from the hands.
  5. Meditation
    Meditate for 5 minutes in gratitude for the gift of already having fresh eyes with keen acuity, feel (not think) the feeling of having sharply focused eyes, eyes that can see even if it's dark, eyes that can read from near and far.

Carrot Juice treat
optional if class is done at Nawa Saraan - everyone juices their own carrots and drinks it. The pulp will be demonstrated to make a nutritous carrot bread.

Ending Thoughts
As we age, the eyes deteriorate. So eye therapy is a constant wellness program for the eyes - it's not a one-time fix. Palming and nutrition play a major role and should be part of the program even if different modalities are employed (Brock String, Gabor, etc).

Eyesight is a precious gift and should be taken as such.

--- 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

Class pictures

starting the class with Joanne
using the Brock String for instant eye health feedback
Pinhole Glasses vision exercise
Trataka Shatkriya on Surya Pradarshini Mudra for optimum eye strength
carrot juicing for that dose of carotenoid antioxidant

Vision Therapy blogs:

  1. Yoga Class for Healthy Eyes Jul 27, 2020
  2. Surya Pradarshini Mudra Sep 26, 2019
  3. Sagada: Vision Therapy Nov 10, 2006

External Links on Eye Care

  1. Irlen Syndrome Eye Test - offensive light (flourescent, LED, computer screens) can cause 1 in 2 people adverse effects - fuzzy sight, foggy thinking, headache. Placing a color overlay can help. This test can help determine for Irlen Syndrome.
  2. f.lux - a free software download to lower blue light spectrum from your computer. However, when you have "Night Light" feature on your Windows OS, you can just simply activate it.
  3. Bulletproof - Dave Asprey gives 6 biohacks to improve eyesight

Vision Therapy Youtube videos:

Meir Schneider: Yoga for Your Eyes


Lazy Eye Exercise

Cover your healthy eye and do the exercise with your lazy eye, 1 or 2 feet distance from the screen, depending on screen size, full screen display on a dark room, 15-20 minutes of exercises every day, twice a day. Make your eye move around the eye socket by following the movement of the red ball.


Gabor Patch 3-Min Exercise

Reader Comments:

Suzi SuchiSuzi USA
(Jul 28, 2020) Very cool, G, and so important. I had a student with Irlen syndrome, he needed special yellow glasses

TheLoneRiderGigit
(Jul 28, 2020) Amber glasses, Gabor Patches and eye covers were also a few of the eye tools I covered in the class.

Tom LenehanTom Australia
(Jul 28, 2020) Are there exercises for glaucoma?

TheLoneRiderGigit
(Jul 28, 2020) Sorry, Tom, I have not yet looked into that.

Martha Jane WigginsMartha USA
(Jul 28, 2020) Thanks for this. I always forget about my eyes, but love to work them when I do remember!

Leave a comment?

Next stop:

Abs Yoga: Core Sequence yoga

Abs Yoga: Core Sequence

(June 14, 2014) Full 2-hour yoga sequence to develop the abdominal core. Core underpins nearly every activity you do, but it is also one of the most neglected muscle group in the body...more »»


Chiang Mai INFORMATION

Chiang Mai Map
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



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 Jazz Coop - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays at 11pm by the Chiang Mai Blues band
  2. Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
  3. My Secret Cafe - near Wat Phra Singh. Tuesdays at 7:30pm for the changing front-act and 9:00pm for the Panic Band
  4. Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
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
Chiang Mai Trains by Train36.com
  1. Chiang Mai trains for Bangkok - 2 day trains, 3 night trains, daily schedule
  2. Train 14 to Bangkok - departs 5pm daily, arrives BKK 6:15am, 1st class and 2nd class sleeping accomodation, Special Express
  3. Chiang Mai trains to other destinations -
Chiang Mai to Bangkok Trains source: railway.co.th
  1. Check Train Schedule & Fares
  2. Book Online - direct booking with State Railway of Thailand. Best to register first. If going to BKK from CNX, click "Northern Line".

    note -- big difference between booking direct with the State Railway and booking with an online 3rd party agent. 12GO was charging B1330 for the same trip that only cost me B941 with the State Railway.

    note -- Oct 2022, I took the #10 Train from CNX to BKK, upper berth, 2nd class, a/c, sleeper, B941. The train was clean, fast, comfortable and modern. If you have heavy luggage that will cost more money in flight checkin, I would suggest this train. Otherwise, the flight now is so much cheaper it doesn't even make sense to take the bus or train.
Bangkok to Chiang Mai 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
Loei to Chiang Mai by Bus
  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
  1. Goodbye Chiang Mai Jan 24, 2019 - Oct 10, 2022
  2. Chiang Mai Peoplescape Oct 10, 2022
  3. Siamaya Chocolates Oct 2, 2022
    4. [an error occurred while processing this directive]
  4. September Snapshots Sep 30, 2022
  5. Carrot Cake Sep 12, 2022
  6. Making Coconut Bread Sep 3, 2022
  7. August Snapshots Aug 31, 2022
  8. Yoga Nidra with Chunyah and Tom Aug 18, 2022
  9. Coconut Pancake Aug 11, 2022
  10. July Snapshots Jul 31, 2022
  11. Chiang Mai Peoplescape Jul 31, 2022
  12. Jason, Max and Elizabeth Pizza Nite Jul 28, 2022
  13. Yakiniku Dinner with Max and Jason Jul 25, 2022
  14. Icebath at Nawa Saraan Jul 6 - Oct 5, 2022
  15. June Snapshots Jun 30, 2022
  16. Tom, Chunyah and Simona Pizza Nite Jun 23, 2022
  17. Yoga Class Pizza Nite Jun 15, 2022
  18. Pranayama with Nicha Jun 14, 2022
  19. May Snapshots May 31, 2022
  20. Lover's Quarrel May 26, 2022
  21. Getting Lost on a Hike May 25, 2022
  22. Biohacker Meetup at 'Living with The Spirit' May 22, 2022
  23. Music and Magic at Paapu House May 5, 2022
  24. Breathwork + Icebath @ Alt_Chiangmai II Apr 20, 2022
  25. April Chronicles 2022 Apr 30, 2022
  26. Tombstone Epitaph Apr 29, 2022
  27. Kayaking along the Ping River with the BioHackers Apr 24, 2022
    28. [an error occurred while processing this directive]
  28. Pizza Nite with Jerry, Paolo and Abby Apr 9, 2022
  29. Tom Maher's Muay Thai Fight Apr 8, 2022
  30. Breathwork + Icebath @ Alt_Chiangmai Apr 6, 2022
  31. Yoga with Leo Apr 5, 2022
  32. March Chronicles 2022 Mar 31, 2022
  33. Street Photo Mar 31, 2022
  34. Peoplescape Mar 31, 2022
  35. Chiang Mai's Recovering Music Scene Mar 31, 2022
  36. Street Photo Mar 31, 2022
  37. Yoga and Fitness Mar 26, 2022
  38. Friday Bitcoin Meetups Mar 18, 2022
  39. Pizza Nite with Aida and Sophie Mar 14, 2022
  40. Pizza Nite with Kevin, Jamie and Kris Mar 10, 2022
  41. In Search of Genetic Immortality Mar 5, 2022
  42. February Chronicles 2022 Feb 28, 2022
  43. Palm-Feeding Wild Birds Feb 26, 2022
  44. Cuckoo Feb 16, 2022
  45. Tell John Feb 16, 2022
  46. Pizza Nite with Kris, Simona and Mary Feb 15, 2022
  47. Pizza Nite with the Chiang Mai Boyz Feb 6, 2022
  48. Welcoming the New Year Jan 31, 2022
  49. January Snapshots Jan 31, 2022
  50. ABS Fitness Challenge Jan 16 - Apr 16, 2022
  51. Pumpkin Tahini Recipe Jan 3, 2022
  52. 2021: A Year in Review Dec 31, 2021
  53. Pizza Nite with Simona and Lisa Dec 28, 2021
  54. Tahini Salad Dressing Dec 27, 2021
  55. Baba Ganoush Recipe Dec 23, 2021
  56. 7 Universal Laws Dec 20, 2021
  57. Sacred Circuitry Dec 18, 2021
  58. Cave-Living in a Boutique Hotel in Chiang Mai Dec 14, 2021
  59. Tummo Yoga + Wim Hof Breathing + Full-Body Muscle Contraction Dec 13, 2021
  60. Monk Chat Dec 10, 2021
  61. Making Tahini and Hummus Dec 8, 2021
  62. Watering the Plants Hands-Free Dec 2, 2021
  63. Vietnamese Phin Coffee Filter Dec 2, 2021
  64. Tummo Yoga Dec 1, 2021
  65. The Bliss of Inner Fire: Book Summary/Review Dec 1, 2021
  66. The Bliss of Inner Fire: Heart Practice of the Six Yogas of Naropa Dec 1, 2021
  67. 'Must Experience' Cafés of Chiang Mai Nov 30, 2021
  68. British Hobnob Cookies Nov 22, 2021
  69. New York Cheese Cake Nov 22, 2021
  70. Dham's Poetry Nov 14, 2021
  71. Pizza Nite with Simona and Nat Nov 11, 2021
  72. Stepping Forward / Reaching Out Oct 31, 2021
  73. Cancel Culture Attack Oct 31, 2021
  74. Mantra Primer Oct 29, 2021
  75. Spinal Mobility Oct 7, 2021
  76. Swedish Cinnamon Rolls [Kanelbullar] Oct 4, 2021
  77. Just Bring 2 Chinese Oct 3, 2021
  78. Sep Snapshots Sep 31, 2021
  79. One-Leg Yoga Asana Sequences Sep 30, 2021
  80. Pizza Nite with Nut, Monika and Yuki Sep 27, 2021
  81. 23-Minute Ice Bath Sep 27, 2021
  82. Pizza Nite with Nut, Simona and Malee Sep 23, 2021
  83. Yoga Nidra (yogic sleep) Sep 23, 2021
  84. Making Cornbread Sep 15, 2021
  85. Kombucha: 2nd Batch Sep 11, 2021
  86. Making German Stollen Bread Sep 9, 2021
  87. Pizza Nite with Jackson, Goi and Paapu Sep 6, 2021
  88. Chiang Mai Peoplescape Aug 31, 2021
  89. Making Homemade Kombucha Aug 30, 2021
  90. Wrong Question to Ask This Crowd Aug 29, 2021
  91. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021
  92. Pizza Nite with Moms and Kids Aug 15, 2021
  93. Bahya Kumbhaka (breath-hold on the exhale) Aug 14, 2021
  94. Everybody's Only Friend Aug 13, 2021
  95. Vanillekipferl (German Vanilla Crescent Cookies) Aug 11, 2021
  96. Fighting Infection through Yoga Aug 3, 2021
  97. Too Close for Friendship Aug 2, 2021
  98. Manifesting: Epicurus' Pursuit Jul 31, 2021
  99. Homemade Rum Raisin Ice Cream Jul 30, 2021
  100. Ice Bath at Nawa Saraan Healing Space Jul 25, 2021
  101. Pizza Nite + Slack Line + Hammock Jul 23, 2021
  102. Yin-Yoga & Hypnosis with Christine Thiel Jul 20, 2021
  103. Pizza Nite with James and Nat Jul 19, 2021
  104. Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale Jul 17, 2021
  105. Moving and Cashing-Out Bitcoin Jun 2 - Jul 11, 2021
  106. 'The Bow' Yoga Jul 7, 2021
  107. Yoga Classes with Calum Mar 27 - Jul 4, 2021
  108. Hike to Wat Pa Thammachat Waterfall Jul 2, 2021
  109. Pizza Brunch with the Yogis July 1, 2021
  110. Continuing Friendships in Chiang Mai Jun 30, 2021
  111. On the Brink of Hunger, the ENABLERS Come to Light Jun 21, 2021
  112. Hatha Vinyasa Yoga with Katharine Day Jun 17, 2021
  113. Pranayama Basics II Jun 16, 2021
  114. 36-Hour Love Life Jun 11, 2021
  115. Pranayama Basics I Jun 9, 2021
  116. Biohackers Meetup in Chiang Mai Jun 6, 2021
  117. Learning How to Breathe Jun 2, 2021
  118. Not the Usual Day-to-Day Life May 31, 2021
  119. Morphing Peoplescape of Chiang Mai May 31, 2021
  120. Breathwork & Ice Bath with Jason Ryer of Zen Strength May 23, 2021
  121. It's Raining Bell Peppers May 7, 2021
  122. Yoga Classes with Nana Apr 20, 2021
  123. You Want to be Wonder Woman? Apr 8, 2021
  124. Kunjal Kriya / Vamana Dhauti (induced vomiting) Apr 1, 2021
  125. Coffeemates, Breadmates and Yogamates in Chiang Mai Jan-Mar 2021
  126. Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021
  127. Spiritual Backpacker Interview by Napasorn 'Cherry' Suvarnapradip Mar 23, 2021
  128. Private One-on-One Yoga Classes with Doriana Feb 17 - Mar 14, 2021
  129. Transformational Life Events Mar 13, 2021
  130. Guess Who's Coming to Bread Day? Mar 1, 2021
  131. Mula Shodhana (anal cleansing) Feb 27, 2021
  132. Are You My Queen? Feb 25, 2021
  133. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
  134. Kirtan with Chiang Mai's Khun Thai Seekers Feb 7, 2021
  135. Breaking the 4-minute Breath-hold Feb 7, 2021
  136. Pranayama Primer Feb 2, 2021
  137. Heartbreak in every Song Jan 24, 2021
  138. The Silent Killer is Baaack! Jan 12, 2021
  139. Learning the Thai Language Jan 9, 2021
  140. 2020: A Year in Review Dec 31, 2020
  141. Reversing/Slowing Down the Aging Process Dec 30, 2020
  142. Hike to Huay Keaw Waterfall Dec 20, 2020
  143. Yoga Mat Dec 19, 2020
  144. Hiking to Wat Pha Lat along the Monk's Trail Dec 19, 2020
  145. Am I Psycho? Dec 9, 2020
  146. Muffin Man Dec 8, 2020
  147. Polyamory Dec 4, 2020
  148. The Wim Hof Ice Bath Dec 3, 2020
  149. RSVP Nov 25, 2020
  150. High Intensity Interval Yoga (Yoga + HIIT) Nov 14, 2020
  151. Cleansing the Nadis (Energy Pathway) Nov 13, 2020
  152. Yoga for a 360-degree Core Nov 6, 2020
  153. Edward Witten: 'the smartest living physicist' Nov 4, 2020
  154. Srinivasa Ramanujan: Mathematician of the Divine Oct 27, 2020
  155. Bashar as Channeled by Darryl Anka Oct 26, 2020
  156. Vinyasa Krama and Ashtanga Yoga with Aida Yoga Oct 18, 2020
  157. Deepak Chopra: author, lecturer, healer Oct 12, 2020
  158. Facebook Friends Oct 1, 2020
  159. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
  160. Siddhis (yogic super powers) Sep 30, 2020
  161. Learning the Import/Export Trade Sep 4, 2020
  162. Music and Magic at Justin's Birthday Bash Sep 3, 2020
  163. Biggest Stone in his Shoe Sep 1, 2020
  164. Abandoned Aug 25, 2020
  165. Intelligent Romantic Break-up Aug 25, 2020
  166. Dad-Zoned Aug 18, 2020
  167. Public Display of Affection Aug 9, 2020
  168. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
  169. Shifting Peoplescape of Chiang Mai July 31, 2020
  170. Yoga Class for Strength and Muscle Jul 30, 2020
  171. Yoga Class for Optimum Digestion July 29, 2020
  172. Yoga Class for Healthy Eyes Jul 27, 2020
  173. Hippie Night at Nawa Saraan Healing Space July 24, 2020
  174. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
  175. Prana Vayu Adhitthana Yoga Class July 11-12, 2020
  176. Coming Back to Chiang Mai Jun 29, 2020
  177. Goodbye Chiang Mai Jan 23, 2020
  178. Prasnopanishad: Understanding Prana Jan 17, 2020
  179. Hiking the Monk's Trail Jan 15, 2020
  180. Chaturanga Jan 10, 2020
  181. You Spooned Me Jan 3, 2020
  182. 2019: A Year in Review Dec 31, 2019
  183. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
  184. Visiting Mae Sot Dec 27-30, 2019
  185. Let's Make it About You - an Epiphany Dec 17, 2019
  186. Shut-Up! Dec 7, 2019
  187. Roasted Red Bell Pepper Puree Dec 3, 2019
  188. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
  189. Bhujangini Mudra Nov 25, 2019
  190. Mathangini Mudra Nov 24, 2019
  191. Kaka Mudra Nov 23, 2019
  192. Pasini Mudra Nov 20, 2019
  193. Aswini Mudra Nov 18, 2019
  194. Sambhavi Mudra Nov 16, 2019
  195. Manduka Mudra Nov 15, 2019
  196. Tataka Mudra Nov 14, 2019
  197. Sakti Calana Mudra Nov 10, 2019
  198. Vajroli Mudra Nov 9, 2019
  199. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
  200. Yoni Mudra Nov 1, 2019
  201. Viparita Karani Mudra Oct 31, 2019
  202. Khecari Mudra Oct 30, 2019
  203. Mahadeva Mudra Oct 28, 2019
  204. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
  205. Partner Healing with Natascha Oct 24, 2019
  206. Maha Bandha Mudra Oct 24, 2019
  207. Point-Of-Failure Birthday Workout Oct 22, 2019
  208. Mula Bandha Mudra Oct 21, 2019
  209. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
  210. Anushasan Mudra Oct 18, 2019
  211. Ling Mudra Oct 17, 2019
  212. Jalandhara Bandha Mudra Oct 15, 2019
  213. Learning Thai with Cee Oct 13, 2019
  214. Uddiyana Bandha Mudra Oct 10, 2019
  215. Nabho Mudra Oct 9, 2019
  216. Maha Mudra Oct 7, 2019
  217. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
  218. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
  219. Cuddle Party by Abundant Love CM Oct 1, 2019
  220. Vayu Mudra Oct 1, 2019
  221. Visa-Run to Tachileik, Myanmar Sep 28, 2019
  222. Sankalpa Mudra Sep 27, 2019
  223. Surya Pradarshini Mudra Sep 26, 2019
  224. Eye-Gazing at Heart Space Sep 20, 2019
  225. Prana Vayu (Pranic Wind) Sep 20, 2019
  226. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
  227. The Mudra Project Sep 13, 2019
  228. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
  229. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
  230. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
  231. Of Winos and Yogis Aug 26, 2019
  232. The 9 Jhanas of Buddha Aug 22, 2019
  233. Wicked Game: Anger and Pain August 19, 2019
  234. Full Moon Ceremony at Heart Space Aug 15, 2019
  235. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
  236. Hatha Mix Yoga with Christin Aug 13, 2019
  237. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
  238. Back to my Beloved Chiang Mai Aug 1, 2019
  239. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
  240. Secret Sunrise: Nelson Mandela International Day July 17, 2019
  241. Farewell Picnic with Alan and Nicola July 15, 2019
  242. Secret Sunrise: Water July 3, 2019
  243. Hotel Review: Arun Suite June 27, 2019
  244. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
  245. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
  246. Connective Cacao and Sound Journey June 12, 2019
  247. Chiangmai BLUES June 6, 2019
  248. Hatha Slow Flow with Neil Jefferson June 3, 2019
  249. Meditating with One Million Meditators Movement June 1, 2019
  250. Vinyasa Happy Flow Series by Vaida May 31, 2019
  251. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
  252. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
  253. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
  254. Fascinating Peoplescape of Chiang Mai May 22, 2019
  255. World Meditation Day at Heart Space May 21, 2019
  256. Abs Yoga by Gigit May 12, 2019
  257. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
  258. Secret Sunrise Interactive Dance May 9, 2019
  259. Tok Sen Massage from Ying May 8, 2019
  260. Bruschetta: Nawa Saraan Style Apr 22, 2019
  261. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
  262. Bonding with the Elephants in Chiang Mai Apr 11, 2019
  263. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
  264. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
  265. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
  266. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
  267. Curing Cancer with Yoga? Feb 21, 2019
  268. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
  269. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
  270. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
  271. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
  272. Resuming Life in Chiang Mai Jan 24, 2019
  273. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
  274. Mike Chong Aug 8, 2018
  275. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
  276. Kneaded and Pampered at Zira Spa Aug 4, 2018
  277. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
  278. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
  279. Laughter Yoga with Saffiya Arnous July 31, 2018
  280. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
  281. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
  282. A First Timer in Chiang Mai Apr 9-23, 2016
  283. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
  284. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
  285. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
  286. 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

This process is BEFORE Covid 19. Not sure what it is now.

    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
Book Train Tickets in Thailand

Book Train Tickets in Thailand Online by Train36.com

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
Currency Converter

»» next story: Yoga Class for Optimum Digestion
»» next Yoga story:

  • Abs Yoga: Core Sequence June 14, 2014

    • »» back to Yoga
    »» back to Homepage

    ARCHIVE: 2024 | JAN | FEB | MAR | APR | MAY | JUN | JUL | AUG | SEP | OCT | NOV

    1970 | 1973 | 1975 | 1976 | 1979 | 1981 | 1996 | 2000 | 2001 | 2002 | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | ALL BLOGS