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

Practical Yoga for increased day-to-day functionality

Practical Yoga Series

Yoga classes for optimum day-to-day functionality

Breathwork + Icebath @ Alt_Chiangmai
Apr
Abs Yoga
Abs


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 nose) + mindfulness + non-reaction remain the priority. Give a heads-up on what the class will be like - breathing, then asana, then vinyasa.
  2. Stretching - neck, shoulders, pecs, triceps, wrists, sides, thigh, hamstring, knees, calves, etc.

    * From here, every round finishes with a Wim Hof 30-breaths (as a substitute for a Vinyasa).

    ** You can do a very slow decline and squeeze as many breaths as you need. But do only one inhale coming back to center.
  3. Surya Namaskars - generate heat + vinyasa + 30 breaths
  4. Asana - asana will always be followed by + vinyasa + 30 breaths

    1. Push-up for Scapula - 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 + vinyasa + 30 breaths
    2. Push-up for Triceps - high plank, hands facing each other, lower down very slowly, elbows pointing towards the side. Hover, don't touch the ground. Slowly push down to lift up, one minute + vinyasa + 30 breaths. NOTE: If the push-up becomes too strenuous at the end, you can push-up from the knee while keeping the body straight.
    3. Push-up for Pecs - high plank with palms lower down on the side ribcage (not the chest). Exhale, lower down very slowly, elbows pointing to the back. Hover, don't touch the ground. Inhale slowly push down to lift up, one minute + vinyasa + 30 breaths.
    4. Leg Raises for Lower Abs - one minute, one minute + vinyasa + 30 breaths.
    5. Seated In-and-Outs for Upper Abs - one minute, + vinyasa + 30 breaths
    6. Body Arching for Hamstring/Gluts - curving the body up, not bending knees, heels and shoulders pressing against the mat, one minute + vinyasa + 30 breaths
      7. Yoga Class for Strength and Muscle
    7. Superman/Airplane/Locust for Lower Back followed by Half Forward Bends - one minute on Superman then one minute on repeated tadasana-half forward fold-tadasa (Ardha Uttanasana) + vinyasa + 30 breaths. The half forward bend is easy so it's best to pre-fatigue the lower back by doing the Superman first.
    8. 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 + vinyasa + 30 breaths
      9. Yoga Class for Strength and Muscle
    9. Two-legged Squats for Thighs - because the thighs are already tired from the previous. One minute + vinyasa + 30 breaths
    10. One-legged Calf Raises - better if there is a ledge. One minute, then other leg + vinyasa + 30 breaths
    11. Back on a Wall with Bent Knees - this emulates sitting on an invisible chair. Just stay here for one minute + vinyasa + 30 breaths. For fun, this can also be done partner-yoga style.
    12. Handstand Push-up for Shoulders - wall-assisted, one minute + vinyasa + 30 breaths. This requires a lot of strength to do even just one. To prepare for it, just do a slow decline - this develops the same muscles needed to do a full handstand push-up.
  5. 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.
  6. Row - use chairs or go underneath a table. Facing up, lift the body up by pulling against the table's edges and repeat + vinyasa + 30 breaths


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?

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