a seeker in search of Easter Eggs

yoga in Chiang Mai, Thailand

Yoga Learners

Yoga Classes with Calum Mar 27 - Jul 4, 2021

Yoga Classes with Calum

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

I met Calum at the Tuesday vegan dinners with Aman. He is soft-spoken, reserved and a little introspective. He is currently into community development work for an NGO. Before, he worked for the United Nations along the same line.

Calum didn't appreciate the competitive nature he felt in the yoga studios he's been to - thus the one-on-one classes where I tailor-fit a program according to his stated needs - flexibility and strength. He used to be a monk, so meditation shouldn't be challenging. He also goes to the gym for his treadmills and military presses, so the cardio proficiency should be there.

While there will be emphasis on his specified needs, the program is first and foremost, yoga - the entire 8 limbs (moral conduct, priming the body, harnessing the power of the breath, and stilling the mind).

Yoga Classes with Calum
the 90-minute class is always capped by an exchange of ideas and life narratives over coffee/bread

Class 1
(Mar 27, 2021) Being the first class, there was a good amount of overview for the program - spelling out the details, managing expectations and assessing where Calum was with his strength and flexibility.

Class 2
(Apr 3, 2021) A person is only as young as his spine is flexible. Mobility and full range of spinal movement was the focus of this class. It consisted of cobra, sphinx, upward-dog, bridge, camel, locust...just short of the wheel, which will be for later.

Class 3
(Apr 10, 2021) If yoga is a lifestyle choice, then it has to be something beneficial for day-to-day life. Optimizing the digestive system is one of the must-do. With a clean and fully functional gut, vitality is restored and energy remains high.

  1. water therapy - ingesting one liter of structured water (running through a funnel full of stones and stirring a vortex), and making it alkaline (adding one lime and sea salt).
  2. nauli - one of yoga's shatkriya (purification process) through stomach churning.
  3. handstand - twisting asanas were supposed to be next, but this was eclipsed with learning how to jump forward from downward-dog, which was in turn eclipsed by doing a wall-supported handstand. I could have stuck to the original plan, but always, the learning is faster and more meaningful when something relevant and urgent is addressed instead.
  4. pranayama - Wim Hof breathing. Calum swears by the benefit of the Wim Hof method
  5. meditation - body scanning and gratitute

Long and extended coffee/bread conversation followed where we talked about the Japanese ethical code, sustainability for the planet, writing a book, etc. Calum brought oranges and cucumbers.

Class 4
(Apr 17, 2021 Saturday) conducted at the park. The routine was about functional strength. It was inspired by Chris Sommers (40-year gymnastics coach and trainer for the US Junior Olympic team) and Ido Portal (reigning movement guru). Despite borrowing from gymnastics and calisthenics, this is primarily a yoga practice where physical challenges are only the means to harmess the breath and still the mind.

  1. Wim Hof breathing - 3 rounds of 30 breaths, breath-hold at 45, 55 and 50 seconds (Calum's chosen time...better to let this come from students...they challenge themselves)
  2. stretching - neck to calves
  3. rag doll hang - meditative hang, 3 rounds, lasted 20 seconds/round
  4. Jefferson Curl - from no weight and slowly coming down, even making stops to stretch every vertebrae, then light weights, 3 rounds
  5. farmer's walk - slow meditative walk, full mindful Ujayyi breathing, rest-stop if needed, exchange weights if assymetrical, and shrugs on the last 20 feet
  6. seated meditation - body, mind, emotional scanning, gratitude

Yoga lasted 2 hours and we proceeded back to Nawa Saraan for coffee and bread for another 3 hours. We started yoga at 9am and ended up at 2pm - quite a long day but productive day.

Yoga Classes with Calum
Calum doing the Farmer's Walk (with heavier weight) and doing the Jefferson Curl (with a very light weight)

Class 5
(Apr 24, 2021 Saturday) The focus of this class was supposed to strengthen the heart through HIIT, extend the spine's range of motion through backbends, forward bends, sidebends and twists. Instead, we went full-on with pranayama - Wim Hof, Bhastrika, Kapalabhati, Anuloma Viloma and Ujjayi breath (in that order). Every type of pranayama was ended by antara kumbhaka (breath-hold in the inhale) and bahya kumbhaka (breath-hold in the exhale). Meditation was an analogy of the mind being a mountain range while thoughts from the past and future, as passing clouds.

It was already 1pm when we finished our coffee. Conversation ranged from head-hunting tribes, racism, community development challenges, consciousness as creators of reality, ASEAN's idealized role in South East Asian matters, and current global issues.

Quote of the conversation as it pertained to watching Cowspiracy and Seaspiracy:

"I need to recharge the guilt feelings" (of eating meat)

Class 6
(May 1, 2021 Saturday) The focus of this class is heart strengthening and developing agility in full compliance to the principles of yoga - breathing, staying present, being mindful and not reacting to the increasing difficulties.

  1. Wim Hof breathing - 30 breaths with 1 minute breath-holds, 3 rounds. Doing this first already primes the body for what's ahead
  2. stretching asanas - head to foot, to warm-up the body and increase mobility and range of motion
  3. HIIT - HIIT has many benefits (burn fat, lose weight, improve blood flow) but my aim for this session is cardiovascular development and agility - rope skipping, high knee-taps, butt kicks, jumping jacks, fast foot-shuffle, switching mountain climbers and abdominal bicycles (credit to Chris Heria). 2 sets, each with 7 routines for one minute followed by one minute of Wim Hof breathing. 2 minutes in child pose between the 2 sets.
  4. pranayama with breath-holds at the end - 30 Wim Hof breaths, 30 secs bhastrika, 1min 20 secs kapalabhati, 5 mins anuloma viloma, 5 mins ujjayi breathing
  5. meditation - savasana with body scanning, 5 mins

The session lasted 4 hours - workout for 2 hours followed by 2 hours of coffee/bread conversation which touched mostly on movies - what makes a good movie, reviews, movie classics. Calum took up movie making in his university. He always brings fruits with him for sharing as well. This time, oranges and rambutans.

Yoga Classes with Calum
high knee-taps for 1 minute followed by 1 minute of the Wim Hof breathing

Class 7
(May 8, 2021 Saturday) The focus of this class is core strengthening and pranayama

  1. breathing - 3 rounds of 30 breaths/round, hold on the last exhale while being completely relaxed, hold on the next inhale while engaging mula, uddiyana and jalandara bandha, releasing slowly with a constricted throat on the last exhale. This is one round.
    1. 1st Wim Hof breathing - full deep breathing with no pause
    2. 2nd Sadhguru tongue-out - breathing through the mouth, producing audible sound on the breath, no pause
    3. 3rd Sadhguru tongue-in - tongue pressed against the upper soft palate as close to the nasal cavity as possible (nabho mudra), breathing through the mouth, producing audible sound on the breath, no pause

  2. stretching asanas - head to foot, to warm-up the body and increase mobility and range of motion
  3. core workout - leg raises, seated Russian twist, seated in-and-out, flutter kicks, chair crunches, hip raises, bicycle, boat, high plank, static side plank, dynamic side plank, superman
    One round of 45 seconds, followed by 1 min of Wim Hof breathing
  4. pranayama with breath-holds at the end - 30 Wim Hof breaths, 30 secs bhastrika, 1min 20 secs kapalabhati, 5 mins anuloma viloma, 5 mins ujjayi breathing
  5. meditation - savasana with body scanning, 5 mins

Class 8
(May 15, 2021 Saturday) The focus of this class was to go back into traditional yoga asana, primarily, the Warrior poses - Surya Namaskars, Warrior 1 & II, Trikonasana, and Parsvakonasana.

  1. breathing - 3 rounds of Wim Hof with up to 1:20 breath-holds
  2. asanas - mostly warrrior poses linked through Ujjayi breathing and interspersed with Wim Hof breathing
  3. pranayama - Wim Hof, Bhastrika, Kapalabhati, Anuloma Viloma
  4. savasana - body scanning
Yoga Classes with Calum
Warrior poses

Class 9
(May 22, 2021 Saturday) Leveling-up, this class is Adhitthana Prana Vayu - point-of-failure asanas, pushing the limits of the body to practice equanimity of mind. This is interspersed with progressive Wim Hof breathing with full bandhas and maximum breath-holds. After 8 classes, Calum should be ready for this.

  1. Wim Hof breathing - 3 rounds, 30-40-50 breaths progressively, holding the peak breath-hold at 1.30 mins
  2. stretching - head to foot
  3. Vinyasa | Adhitthana-asana | Wim Hof breathing (with breath-hold) sets
    • tadasana with arms up, interlaced hands and balls of feet
    • chair pose while holding on to rails
    • high plank
    • superman
    • hand-stand
Yoga Classes with Calum
wall-supported handstand

Class 10
(Jun 5, 2021 Saturday) Today's class was done at the park. Yoga has no cardiovascular component, so to fortify the heart, I add a high intensity interval training (HIIT) into today's sequence. One round consists of 1 minute of HIIT and another minute of Wim Hof breathing.

  1. Warm-up - full-body warm with focus on the legs
  2. HIIT - rope skipping, high knee taps, butt kicks, fast-foot shuffle, jumping Jack, switching mountain climbers and abdominal bicycles.
  3. Pranayama - bhastrika, kapalabhati and anumoma viloma
  4. Savasana - body scanning

Class 11
(Jun 19, 2021 Saturday) Today's class was a return to traditional Ashtanga-ish yoga flow. Even though there is more flow asana, I underscored that the main focus of this class remains the same - mindfulness on the breath, the breath synchronized with movement, and asana all the way to its safety edge. Mind, breath and movement work together seamlessly in a divine dance.

  1. Surya Namaskar A & B - 3 rounds each.
  2. Standing One-Legged Asanas - tree, hand-to-big-toe, half bound lotus standing/forward pose, eagle, and Lord of the dance
  3. Seated Asanas - seated forward bend, head-to-knee, cobbler's pose, diamond pose, sage twist pose, ankle-to-knee-to-ankle forward bend and linked vinyasas
  4. Wim Hof breathing with Mandukasana mudra - 3 rounds
  5. Savasana - corpse pose while body scanning
Yoga Classes with Calum
post-class coffee, talking geo-politics, crypto-currency and being the UN secretary general

Class 12
(Jul 4, 2021 Sunday) Today's class was focused on exploring the full spectrum of Hatha Yoga's duality and its pragmatic application in our day-to-day lives. By using a bow for analogy and visual imprint (I actually fabricated one), I demonstrated what the body is doing when doing inhale and exhale on an asana.

switch is ON switch is OFF
inhale - continuous even when lungs are full exhale - continuous even when lungs are empty
bow is pulled to safety edge bow is eased to 80%
male female
fight or flight recovery
sun moon
surya chandra
sympathetic nervous system para-sympathetic nervous system
all muscles are engaged, contracted or stretched - ready for battle muscles are eased - battle reprieve
breathing is fast, heart pumps more blood, adrenaline shoots up cell repair resumes, digestion resumes, body restoration resumes

Veer RanaI've been introduced to this obscure concept many years ago in the Philippines in a Master Class when I asked a question to my teacher then, Veer, when he described 2 opposing body scenario when an asana is held. Example, Parsva Konasana (extended side angle pose). On one hand, he said nearly all muscles are engaged - knee pushes against tricep, tripcep pushes against knee, fingers reaching out as foot edge digs into the mat stretching the body-side like a knife-edge, shoulder twisting to open the chest, head turned to the sky, etc. On the other hand he also stated that asanas are supposed to be held in a steady relaxed state. Hmmm. How could both be possible at the same time? He explained that asana can be intensified on the inhale and relaxed on the inhale. That made sense, but I didn't do anything to explore that angle.

Andrea Paige - Live for VitalityFast-forward to Ubud, Bali (Indonesia) when Andrea Paige devoted a class on the meaning of Hatha Yoga at The Yoga Barn. We practically spent the next 10 minutes learning just how to pronounce the word. I came away from that class more curious than ever about this duality being a singularity.

Through deepening practice in the following years, this concept became more concrete. In my own practice and other classes, I would intermittently implement this approach - full-body engagement on the inhale, and steady state-hold on the exhale. It was powerful.

Tom MaherIt was only in Tom's Ashtanga Primary Series that I employed it full-on in all asanas. It was so intense I thought I would pass out, despite my fitness and proficiency. That was epiphany! Just how powerful is this?

On every inhale, the 'fight or flight' SWITCH is turned on, visualizing that I am on a stare-down with a hungry lion. All muscles are engaged - stretched-out or contracted, ready for an all-or-nothing fight to the finish. Explosive energy is primed to be unleashed and the body prepares to launch like a wound-up spring. Inhalation is continuous even when the lungs are full and no more air is coming in - keeping the tension on the bow as it is pulled all the way to its safety edge.

On the exhale, the switch is turned-off. The lion has vanished. The warrior morphs into a monk. The body eases off but still holding a steady pose. The bow is eased from 100% to 80%. The heart begins to pump slowly. Out-breath continues even when the lungs are already empty and no more air is coming an unbroken motion of letting go.

Unbeknownst to most people, they give up control of that switch and let the turn of events take over. They are even oblivious to the fact that they can actually regain that control. Without that control, they can remain angry for hours needlessly. Painful episodes from the past or worries about the future linger for days before they dissipate. The immune suffer from continued stress and the body gets sick. By exercising control in turning the switch on when the need for protection is imminent, we circle the wagons and brace ourselves. When the danger or conflict is over, we turn off the switch so the body can resume digestion, restoration and cell repair. The body's functionality is not impaired and health is optimized.

Yoga Classes with Calum
When the shaven WARRIOR is flanked by his protector twins

Ending Thoughts
This private one-on-one class was later replaced by a group class where Calum continued to be a part of. Those 12 classes spanning 3 months went by fast. With his ongoing participation in my Saturday group class, I hope he finds resonance being in group setting for yoga. The people who attend my class are pretty much filtered for their energetic vibe. Ultimately, this new Saturday class is a chain to which we make the individual links with - many strands twisted together to make a stronger rope.

--- 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

Leave a comment?

Next story:

Movie Review: A Quiet Place Part II movies

Movie Review: A Quiet Place Part II

(Jul 5, 2021) This sequel gives a recap to the first movie, A Quiet Place, which makes the whole movie understandable if you haven't seen the first one. If I were to put this into a genre, I would coin it, a Shocker movie. It's not exactly horror, suspense, or thriller, but it makes you jump up for fast surprises coupled with thundering eardrum shattering soundtrack. Although formulaic, it was still a clever movie in the end.....more »»

Next Yoga story:
'The Bow' Yoga yoga

'The Bow' Yoga

(Jul 7, 2021) By its very name, Hatha Yoga is a duality of male/female, sun/moon, fight/restoration, sympathetic nervous system/para-sympathetic nervous system, etc. How can we leverage from this concept to regain control of our response to stress, tension and recovery? more »»


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
  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:
  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]
  5. September Snapshots Sep 30, 2022
  6. Carrot Cake Sep 12, 2022
  7. Making Coconut Bread Sep 3, 2022
  8. August Snapshots Aug 31, 2022
  9. Yoga Nidra with Chunyah and Tom Aug 18, 2022
  10. Coconut Pancake Aug 11, 2022
  11. July Snapshots Jul 31, 2022
  12. Chiang Mai Peoplescape Jul 31, 2022
  13. Jason, Max and Elizabeth Pizza Nite Jul 28, 2022
  14. Yakiniku Dinner with Max and Jason Jul 25, 2022
  15. Icebath at Nawa Saraan Jul 6 - Oct 5, 2022
  16. June Snapshots Jun 30, 2022
  17. Tom, Chunyah and Simona Pizza Nite Jun 23, 2022
  18. Yoga Class Pizza Nite Jun 15, 2022
  19. Pranayama with Nicha Jun 14, 2022
  20. May Snapshots May 31, 2022
  21. Lover's Quarrel May 26, 2022
  22. Getting Lost on a Hike May 25, 2022
  23. Biohacker Meetup at 'Living with The Spirit' May 22, 2022
  24. Music and Magic at Paapu House May 5, 2022
  25. Breathwork + Icebath @ Alt_Chiangmai II Apr 20, 2022
  26. April Chronicles 2022 Apr 30, 2022
  27. Tombstone Epitaph Apr 29, 2022
  28. Kayaking along the Ping River with the BioHackers Apr 24, 2022
  29. [an error occurred while processing this directive]
  30. Pizza Nite with Jerry, Paolo and Abby Apr 9, 2022
  31. Tom Maher's Muay Thai Fight Apr 8, 2022
  32. Breathwork + Icebath @ Alt_Chiangmai Apr 6, 2022
  33. Yoga with Leo Apr 5, 2022
  34. March Chronicles 2022 Mar 31, 2022
  35. Street Photo Mar 31, 2022
  36. Peoplescape Mar 31, 2022
  37. Chiang Mai's Recovering Music Scene Mar 31, 2022
  38. Street Photo Mar 31, 2022
  39. Yoga and Fitness Mar 26, 2022
  40. Friday Bitcoin Meetups Mar 18, 2022
  41. Pizza Nite with Aida and Sophie Mar 14, 2022
  42. Pizza Nite with Kevin, Jamie and Kris Mar 10, 2022
  43. In Search of Genetic Immortality Mar 5, 2022
  44. February Chronicles 2022 Feb 28, 2022
  45. Palm-Feeding Wild Birds Feb 26, 2022
  46. Cuckoo Feb 16, 2022
  47. Tell John Feb 16, 2022
  48. Pizza Nite with Kris, Simona and Mary Feb 15, 2022
  49. Pizza Nite with the Chiang Mai Boyz Feb 6, 2022
  50. Welcoming the New Year Jan 31, 2022
  51. January Snapshots Jan 31, 2022
  52. ABS Fitness Challenge Jan 16 - Apr 16, 2022
  53. Pumpkin Tahini Recipe Jan 3, 2022
  54. 2021: A Year in Review Dec 31, 2021
  55. Pizza Nite with Simona and Lisa Dec 28, 2021
  56. Tahini Salad Dressing Dec 27, 2021
  57. Baba Ganoush Recipe Dec 23, 2021
  58. 7 Universal Laws Dec 20, 2021
  59. Sacred Circuitry Dec 18, 2021
  60. Cave-Living in a Boutique Hotel in Chiang Mai Dec 14, 2021
  61. Tummo Yoga + Wim Hof Breathing + Full-Body Muscle Contraction Dec 13, 2021
  62. Monk Chat Dec 10, 2021
  63. Making Tahini and Hummus Dec 8, 2021
  64. Watering the Plants Hands-Free Dec 2, 2021
  65. Vietnamese Phin Coffee Filter Dec 2, 2021
  66. Tummo Yoga Dec 1, 2021
  67. The Bliss of Inner Fire: Book Summary/Review Dec 1, 2021
  68. The Bliss of Inner Fire: Heart Practice of the Six Yogas of Naropa Dec 1, 2021
  69. 'Must Experience' Cafés of Chiang Mai Nov 30, 2021
  70. British Hobnob Cookies Nov 22, 2021
  71. New York Cheese Cake Nov 22, 2021
  72. Dham's Poetry Nov 14, 2021
  73. Pizza Nite with Simona and Nat Nov 11, 2021
  74. Stepping Forward / Reaching Out Oct 31, 2021
  75. Cancel Culture Attack Oct 31, 2021
  76. Mantra Primer Oct 29, 2021
  77. Spinal Mobility Oct 7, 2021
  78. Swedish Cinnamon Rolls [Kanelbullar] Oct 4, 2021
  79. Just Bring 2 Chinese Oct 3, 2021
  80. Sep Snapshots Sep 31, 2021
  81. One-Leg Yoga Asana Sequences Sep 30, 2021
  82. Pizza Nite with Nut, Monika and Yuki Sep 27, 2021
  83. 23-Minute Ice Bath Sep 27, 2021
  84. Pizza Nite with Nut, Simona and Malee Sep 23, 2021
  85. Yoga Nidra (yogic sleep) Sep 23, 2021
  86. Making Cornbread Sep 15, 2021
  87. Kombucha: 2nd Batch Sep 11, 2021
  88. Making German Stollen Bread Sep 9, 2021
  89. Pizza Nite with Jackson, Goi and Paapu Sep 6, 2021
  90. Chiang Mai Peoplescape Aug 31, 2021
  91. Making Homemade Kombucha Aug 30, 2021
  92. Wrong Question to Ask This Crowd Aug 29, 2021
  93. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021
  94. Pizza Nite with Moms and Kids Aug 15, 2021
  95. Bahya Kumbhaka (breath-hold on the exhale) Aug 14, 2021
  96. Everybody's Only Friend Aug 13, 2021
  97. Vanillekipferl (German Vanilla Crescent Cookies) Aug 11, 2021
  98. Fighting Infection through Yoga Aug 3, 2021
  99. Too Close for Friendship Aug 2, 2021
  100. Manifesting: Epicurus' Pursuit Jul 31, 2021
  101. Homemade Rum Raisin Ice Cream Jul 30, 2021
  102. Ice Bath at Nawa Saraan Healing Space Jul 25, 2021
  103. Pizza Nite + Slack Line + Hammock Jul 23, 2021
  104. Yin-Yoga & Hypnosis with Christine Thiel Jul 20, 2021
  105. Pizza Nite with James and Nat Jul 19, 2021
  106. Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale Jul 17, 2021
  107. Moving and Cashing-Out Bitcoin Jun 2 - Jul 11, 2021
  108. 'The Bow' Yoga Jul 7, 2021
  109. Yoga Classes with Calum Mar 27 - Jul 4, 2021
  110. Hike to Wat Pa Thammachat Waterfall Jul 2, 2021
  111. Pizza Brunch with the Yogis July 1, 2021
  112. Continuing Friendships in Chiang Mai Jun 30, 2021
  113. On the Brink of Hunger, the ENABLERS Come to Light Jun 21, 2021
  114. Hatha Vinyasa Yoga with Katharine Day Jun 17, 2021
  115. Pranayama Basics II Jun 16, 2021
  116. 36-Hour Love Life Jun 11, 2021
  117. Pranayama Basics I Jun 9, 2021
  118. Biohackers Meetup in Chiang Mai Jun 6, 2021
  119. Learning How to Breathe Jun 2, 2021
  120. Not the Usual Day-to-Day Life May 31, 2021
  121. Morphing Peoplescape of Chiang Mai May 31, 2021
  122. Breathwork & Ice Bath with Jason Ryer of Zen Strength May 23, 2021
  123. It's Raining Bell Peppers May 7, 2021
  124. Yoga Classes with Nana Apr 20, 2021
  125. You Want to be Wonder Woman? Apr 8, 2021
  126. Kunjal Kriya / Vamana Dhauti (induced vomiting) Apr 1, 2021
  127. Coffeemates, Breadmates and Yogamates in Chiang Mai Jan-Mar 2021
  128. Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021
  129. Spiritual Backpacker Interview by Napasorn 'Cherry' Suvarnapradip Mar 23, 2021
  130. Private One-on-One Yoga Classes with Doriana Feb 17 - Mar 14, 2021
  131. Transformational Life Events Mar 13, 2021
  132. Guess Who's Coming to Bread Day? Mar 1, 2021
  133. Mula Shodhana (anal cleansing) Feb 27, 2021
  134. Are You My Queen? Feb 25, 2021
  135. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
  136. Kirtan with Chiang Mai's Khun Thai Seekers Feb 7, 2021
  137. Breaking the 4-minute Breath-hold Feb 7, 2021
  138. Pranayama Primer Feb 2, 2021
  139. Heartbreak in every Song Jan 24, 2021
  140. The Silent Killer is Baaack! Jan 12, 2021
  141. Learning the Thai Language Jan 9, 2021
  142. 2020: A Year in Review Dec 31, 2020
  143. Reversing/Slowing Down the Aging Process Dec 30, 2020
  144. Hike to Huay Keaw Waterfall Dec 20, 2020
  145. Yoga Mat Dec 19, 2020
  146. Hiking to Wat Pha Lat along the Monk's Trail Dec 19, 2020
  147. Am I Psycho? Dec 9, 2020
  148. Muffin Man Dec 8, 2020
  149. Polyamory Dec 4, 2020
  150. The Wim Hof Ice Bath Dec 3, 2020
  151. RSVP Nov 25, 2020
  152. High Intensity Interval Yoga (Yoga + HIIT) Nov 14, 2020
  153. Cleansing the Nadis (Energy Pathway) Nov 13, 2020
  154. Yoga for a 360-degree Core Nov 6, 2020
  155. Edward Witten: 'the smartest living physicist' Nov 4, 2020
  156. Srinivasa Ramanujan: Mathematician of the Divine Oct 27, 2020
  157. Bashar as Channeled by Darryl Anka Oct 26, 2020
  158. Vinyasa Krama and Ashtanga Yoga with Aida Yoga Oct 18, 2020
  159. Deepak Chopra: author, lecturer, healer Oct 12, 2020
  160. Facebook Friends Oct 1, 2020
  161. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
  162. Siddhis (yogic super powers) Sep 30, 2020
  163. Learning the Import/Export Trade Sep 4, 2020
  164. Music and Magic at Justin's Birthday Bash Sep 3, 2020
  165. Biggest Stone in his Shoe Sep 1, 2020
  166. Abandoned Aug 25, 2020
  167. Intelligent Romantic Break-up Aug 25, 2020
  168. Dad-Zoned Aug 18, 2020
  169. Public Display of Affection Aug 9, 2020
  170. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
  171. Shifting Peoplescape of Chiang Mai July 31, 2020
  172. Yoga Class for Strength and Muscle Jul 30, 2020
  173. Yoga Class for Optimum Digestion July 29, 2020
  174. Yoga Class for Healthy Eyes Jul 27, 2020
  175. Hippie Night at Nawa Saraan Healing Space July 24, 2020
  176. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
  177. Prana Vayu Adhitthana Yoga Class July 11-12, 2020
  178. Coming Back to Chiang Mai Jun 29, 2020
  179. Goodbye Chiang Mai Jan 23, 2020
  180. Prasnopanishad: Understanding Prana Jan 17, 2020
  181. Hiking the Monk's Trail Jan 15, 2020
  182. Chaturanga Jan 10, 2020
  183. You Spooned Me Jan 3, 2020
  184. 2019: A Year in Review Dec 31, 2019
  185. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
  186. Visiting Mae Sot Dec 27-30, 2019
  187. Let's Make it About You - an Epiphany Dec 17, 2019
  188. Shut-Up! Dec 7, 2019
  189. Roasted Red Bell Pepper Puree Dec 3, 2019
  190. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
  191. Bhujangini Mudra Nov 25, 2019
  192. Mathangini Mudra Nov 24, 2019
  193. Kaka Mudra Nov 23, 2019
  194. Pasini Mudra Nov 20, 2019
  195. Aswini Mudra Nov 18, 2019
  196. Sambhavi Mudra Nov 16, 2019
  197. Manduka Mudra Nov 15, 2019
  198. Tataka Mudra Nov 14, 2019
  199. Sakti Calana Mudra Nov 10, 2019
  200. Vajroli Mudra Nov 9, 2019
  201. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
  202. Yoni Mudra Nov 1, 2019
  203. Viparita Karani Mudra Oct 31, 2019
  204. Khecari Mudra Oct 30, 2019
  205. Mahadeva Mudra Oct 28, 2019
  206. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
  207. Partner Healing with Natascha Oct 24, 2019
  208. Maha Bandha Mudra Oct 24, 2019
  209. Point-Of-Failure Birthday Workout Oct 22, 2019
  210. Mula Bandha Mudra Oct 21, 2019
  211. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
  212. Anushasan Mudra Oct 18, 2019
  213. Ling Mudra Oct 17, 2019
  214. Jalandhara Bandha Mudra Oct 15, 2019
  215. Learning Thai with Cee Oct 13, 2019
  216. Uddiyana Bandha Mudra Oct 10, 2019
  217. Nabho Mudra Oct 9, 2019
  218. Maha Mudra Oct 7, 2019
  219. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
  220. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
  221. Cuddle Party by Abundant Love CM Oct 1, 2019
  222. Vayu Mudra Oct 1, 2019
  223. Visa-Run to Tachileik, Myanmar Sep 28, 2019
  224. Sankalpa Mudra Sep 27, 2019
  225. Surya Pradarshini Mudra Sep 26, 2019
  226. Eye-Gazing at Heart Space Sep 20, 2019
  227. Prana Vayu (Pranic Wind) Sep 20, 2019
  228. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
  229. The Mudra Project Sep 13, 2019
  230. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
  231. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
  232. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
  233. Of Winos and Yogis Aug 26, 2019
  234. The 9 Jhanas of Buddha Aug 22, 2019
  235. Wicked Game: Anger and Pain August 19, 2019
  236. Full Moon Ceremony at Heart Space Aug 15, 2019
  237. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
  238. Hatha Mix Yoga with Christin Aug 13, 2019
  239. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
  240. Back to my Beloved Chiang Mai Aug 1, 2019
  241. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
  242. Secret Sunrise: Nelson Mandela International Day July 17, 2019
  243. Farewell Picnic with Alan and Nicola July 15, 2019
  244. Secret Sunrise: Water July 3, 2019
  245. Hotel Review: Arun Suite June 27, 2019
  246. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
  247. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
  248. Connective Cacao and Sound Journey June 12, 2019
  249. Chiangmai BLUES June 6, 2019
  250. Hatha Slow Flow with Neil Jefferson June 3, 2019
  251. Meditating with One Million Meditators Movement June 1, 2019
  252. Vinyasa Happy Flow Series by Vaida May 31, 2019
  253. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
  254. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
  255. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
  256. Fascinating Peoplescape of Chiang Mai May 22, 2019
  257. World Meditation Day at Heart Space May 21, 2019
  258. Abs Yoga by Gigit May 12, 2019
  259. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
  260. Secret Sunrise Interactive Dance May 9, 2019
  261. Tok Sen Massage from Ying May 8, 2019
  262. Bruschetta: Nawa Saraan Style Apr 22, 2019
  263. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
  264. Bonding with the Elephants in Chiang Mai Apr 11, 2019
  265. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
  266. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
  267. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
  268. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
  269. Curing Cancer with Yoga? Feb 21, 2019
  270. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
  271. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
  272. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
  273. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
  274. Resuming Life in Chiang Mai Jan 24, 2019
  275. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
  276. Mike Chong Aug 8, 2018
  277. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
  278. Kneaded and Pampered at Zira Spa Aug 4, 2018
  279. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
  280. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
  281. Laughter Yoga with Saffiya Arnous July 31, 2018
  282. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
  283. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
  284. A First Timer in Chiang Mai Apr 9-23, 2016
  285. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
  286. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
  287. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
  288. 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

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 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

»» back to Yoga
»» back to Homepage


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