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yoga in Chiang Mai, Thailand

Yoga for Cleansing (purification practices)

Shatkriya Series

Yogic purification practices for cleansing

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Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021

Varisara Dhauti (cleansing of the entire digestive tract)

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

What is Dhauti?

Dhauti (cleansing the gut)
It is said that 90% of all illnesses begin at the gut. So what happens if we take steps to ensure the gut is clean? Vitality surges into our system, we become resilient from disease, and our functionality is optimized. One way to cleanse the gut is through one of the 6 shatkriyas (purification process) called Dhauti - cleaning the entire alimentary canal from the mouth to the anus.

There are 6 types of Dhauti as follows:

  1. Hrid Dhauti (Hrd) - thoracic area, throat to the stomach region. There are 3 types:
    1. Danda Dhauti - ingesting a banana stem or turmeric stem or a neem twig and then expelling it out (how? regurgitate?)
    2. Kunjal Kriya / Vamana Dhauti - (vaman dhauti), cleansing the stomach with salted water and inducing vomiting.
    3. Vastra Dhauti - gauze swallowing...and retrival
  2. Antar Dhauti - lower part of the stomach region, including the large intestine. This has 4 types:
    • Vata Sara Dhauti - Vatsara dhauti, cleansing the intestines with air
    • Vanhi Sara Dhauti - Agnisar kriya (vahnisara dhauti), activating the digestive fire
    • Bahish Kritham Dhauti -
    • Varisara Dhauti - aka - Shan Khaprakshalana, Shank Prakshalan. There is also the milder Laghoo Shankhaprashalana. This cleanses the entire digestive tract
  3. Danta Dhauti (aka - Sirsha) - mouth and head. This has 4 types:
    1. Dantamula Dhauti - teeth scrubbing
    2. Jihwamula Dhauti - tongue scraping
    3. Karna Dhauti - ear cleaning
    4. Kapalantra Dhauti - rubbing the underside of the tongue
  4. Mula Shodhana Dhauti - rectum and anus (end of the large intestine)

Technique I

Varisara Dhauti
aka Shankhaprakshalana or Varisara Dhauti (cleansing of the entire digestive tract through water intake, breathing and asana). Essentially, about 16 glasses of water are taken in as asana and pranayama are interspersed with every 2 glasses. This leads to defecation (expelling feces) which cleanses the digestive track.

The word shankhaprakshalana comes from two words: shankha, meaning 'conch', and prakshalana, meaning 'to wash completely'. The word shankha is intended to represent and describe the intestines with their cavernous and coiled shape. Traditionally, this practice was known as Varisara Dhauti, but nowadays it is better known as shankhaprakshalana. The word varisara comes from two words: vari, meaning 'water', and sara, meaning 'essence'. This practice is also a part of kaya kalpa, which is an ayurvedic technique for physical purification and transformation, kaya meaning 'body' and kalpa, 'transformation'.

Varisara Dhauti (cleansing of the entire digestive tract)
Varisara Dhauti is a traditional hydro-colonic cleansing

Tips

  1. Warning: This practice should only be attempted in an ashram or yoga centre under the guidance of a competent teacher. All guidelines and restrictions must be followed strictly to avoid experiencing harmful side-effects. Those who are unable to follow these restrictions should not practise shankha prakshalana. They will find the simplified version, laghoo shankha prakshalana, more appropriate to their needs.
  2. Kunjal kriya (induced vomitting) followed by jala neti (nasal cleansing) may be performed 10 minutes after completing the internal wash as a supplementary practice
  3. The best place to practise is in an ashram, in an open area where there is plenty of fresh air
  4. This practice should not be performed more than twice a year
  5. The whole day should be put aside for this practice
  6. When the feces is almost clear water without specks of solid matter, stop - you are done with the water and toilet
  7. If you start seeing bright yellow water, you overdid it, as the system is already producing bile
  8. No water or other fluids should be taken until at least 2 hours after the first special meal
  9. no cold liquid intake
  10. Drinking or eating anything before the prescribed period will dilute and wash away the new protective layer which is being reproduced by the body on the stomach and intestinal wall
  11. Don't do a bowel movement before the practice
  12. Keep the body warm

Benefits
(Yoga Makaranda version) Removes and expels the deposits and impurities from the skeletal structure, and in all corners and joints and knots of the bones and nerves. It causes the body to shine and increases the jathara agni (digestive fire).

(Sivananda version) Physically, shankhaprakshalana alleviates digestive problems and tones the liver and other digestive organs and glands. It strengthens the immune system, reduces excessive mucus and purifies the blood. Shankhaprakshalana recharges the entire prank body, removes blockages from the nadis and purifies all the chakras. The harmony of the five pranas is restored and the energy level is raised.

Mentally, it calms the mind and prepares the way for higher states of consciousness. Any sadhana performed after this cleansing practice gives manifold results. Practice note: The five asanas which form the core of the practice activate intestinal peristalsis and enhance the cleansing process. When performed in the correct sequence, they progressively open the pyloric valve at the outlet of the stomach, then the ileocaecal valve at the exit of the small intestine and finally the sphincter which forms the anus.

Water Preparation
Plenty of clean, lukewarm water should be available and also extra hot water in case the temperature of the water cools. Add 2 teaspoons of salt per litre to the water, so that it tastes mildly salty.

Food Preparation (after practice)
It is advisable to take a light, semi-liquid meal the night before undertaking this practice. Prepare a special khichari of good quality white rice and mung dal, cooked with ghee (clarified butter). The rice and lentils should be cooked together in water until soft. A little haldi, turmeric, may be added, but no salt. Finally, the ghee should be liberally mixed in so that the final preparation is semi-liquid.

The three components of khichari are helpful in the restoration of correct digestive function. The clarified butter is necessary to coat the intestinal walls until the body produces a new lining. The rice provides a simple, easily digestible packing material in the form of carbohydrate, and creates mucus, which also protects the inner lining of the alimentary canal. The lentils supplement the diet by giving the body an easily digestible source of protein, and make for an all-round nutritious meal.

A sufficient quantity of khichari must be eaten to reline the intestines and keep the walls of the gut stretched, otherwise they may cramp due to the absence of the bulk to which they are accustomed. This bulk not only maintains the tone, but aids the intestines to resume peristalsis. It is also important in order to prevent indigestion, diarrea, and constipation.

The khichari should be eaten at the end of the practice, after a 45-minute rest period, and again later in the day.

Asana
Perform the following 5 asanas dynamically, 8 times each in the following sequence. Do not rest between rounds. Drink 2 glasses of warm salty water after every round (so 16 glasses altogether). There should be a feeling of going to the toilet anytime during the 8 rounds - do not force bowel movement.

At first, solid stool will be evacuated, followed by a mixture of stool and water. As the practice progresses, more water and less solid stool will be excreted. Eventually, cloudy yellow water and, finally, almost clear water will be evacuated. Sixteen glasses are generally required before clear water is evacuated, but it varies from person to person. The speed at which one completes the practice should not be compared with that of others. The practice should be performed in a relaxed way at one's own pace.

  1. Urdhva Tadasana - upward standing pose
    This is beneficial to the spine and stomach. It stretches the colon.
    Place feet together, interlace the fingers on top of the head with palms facing down. On the inhale, stretch the arms straight to the top, the palms turn up facing the sky, pull your shoulders back to open the chest, and stand on the balls of the feet. Hold this for 2 seconds. Exhale as you come down with interlaced fingers on top of the head. Repeat.
  2. Tiryaka Tadasana - standing side stretch with variation in breathing
    Increases concentration, opens and balances the anahata chakra (heart energy center) and stretches small intestine and colon
    Feet shoulder width apart, fingers interlaced with palms resting on top of the head, exhale as you extend the arms straight up with palms facing the sky. Inhale and side bend on the right side. Pause. Exhale as you come up. Repeat the side bend on the other side.
  3. Kati Chakrasana (variation) - standing tortional twisting
    Feet shoulder-width apart, arms extended forward facing each other, also shoulder-width apart. Inhale as the upper body twists to the right, keeping the waist facing forward. Hold for 2 seconds. Exhale back to center. Repeat on the other side.
  4. Tiryaka Bhujangasana - shoulder twist on Upward Dog
    Squeezes and massages the caecum (cavity where the large intestine begins), colon and rectum, and also stimulates defecation
    On Chaturanga, inhale upward Dog, hold the breath and twist the shoulder and head towards the right and towards the back. Hold for 2 seconds. Exhale back to center. Repeat on the other side.
  5. Udarakarshanasana - twists while on squat
    Squeezes and massages the caecum (cavity where the large intestine begins), colon and rectum, and also stimulates defecation

After the practice, eat the first meal and rest.

Rest
Total rest is essential after completion of the practice. Do not take a shower or bathe. Lie down in shavasana for 45 minutes, but do not sleep for at least three hours after the initial meal. Sleep during this period may lead to physical lethargy and headache. It is important to keep warm during this resting period. Try to maintain mouna (silence). During this time the whole digestive system is given a chance to revitalize itself. Passing urine at this time is perfectly normal.

Second Meal
Khichari should also be prepared for the late afternoon or evening meal, about 6 hours after the first special meal. The stomach must be filled to capacity at both meals, even if there is no feeling of hunger.

Food Restrictions
After shankhaprakshalana the digestive system is very vulnerable and extra care should be taken to protect it.

For at least one month after the practice, all chemically processed, synthetic, pungent, spicy, acidic, rich and non-vegetarian foods must be strictly avoided. No pickles, sweets, chocolates, ice cream or soft drinks should be taken. Milk, buttermilk, yoghurt and all fruits, especially acidic fruits such as lemons, grapefruit, oranges or pineapples are restricted. Alcohol, cigarettes, tea, coffee, betel nut preparations such as paan and any type of intoxicant or drug should not be taken. The diet should be as pure, simple and neutral as possible. It may include foods such as rice, wheat, bread, vegetables with a low acidic content, nuts, lentils and other pulses. Common sense must be used in thi s regard. After shankhaprakshalana the digestive system is very vulnerable and extra care should be taken to protect it. Warning: This practice should only be attempted in an ashram or yoga centre under the guidance of a competent teacher. All guidelfnes and restrictions must be followed strictly to avoid experiencing harmful side-effects. Those who are unable to follow these restrictions should not practise shankhaprakshalana. They will find the simplified version, laghoo shankhaprakshalana, more appropriate to their needs. Strong medication such as antibiotics should be avoided for one month. Regular medication can be discontinued during the practice and recommenced 2 or 3 days after the practice.For at least one month after the practice, all chemically processed, synthetic, pungent, spicy, acidic, rich and non-vegetarian foods must be strictly avoided. No pickles, sweets, chocolates, ice cream or soft drinks should be taken. Milk, buttermilk, yoghurt and all fruits, especially acidic fruits such as lemons, grapefruit, oranges or pineapples are restricted. Alcohol, cigarettes, tea, coffee, betel nut preparations such as paan and any type of intoxicant or drug should not be taken. The diet should be as pure, simple and neutral as possible. It may include foods such as rice, wheat, bread, vegetables with a low acidic content, nuts, lentils and other pulses. Common sense must be used in this regard.

Strong medication such as antibiotics should be avoided for one month. Regular medication can be discontinued during the practice and recommenced 2 or 3 days after the practice.

Contra-indications
People with heart or kidney problems, or high blood pressure, should not practise shankhaprakshalana. Those suffering from any medical condition should seek guidance from their doctor before attempting it, especially those taking medication. This practice should also be avoided during pregnancy.

Technique II

Laghoo Shankhaprakshalana (short intestinal wash)

Procedure

  1. Two litres of warm salted water should be prepared as for poorna shankhaprakshalana. Quickly drink 2 glasses of the prepared water.
  2. Perform the following 5 asanas 8 times each:
    1. Urdva Tadasana
    2. Tiryaka tadasana
    3. Kati chakrasana (variation)
    4. Tiryaka bhujangasana
    5. Udarakarshanasana
  3. Drink 2 more glasses of water and repeat the asanas 8 times each.
  4. Repeat the process for a third and last time.
  5. Go to the toilet, but do not strain, whether there is a bowel movement or not. If there is no motion immediately, it will come later on.
  6. Additional practices: Kunjal kriya and jala neti may be performed immediately after completing the practice.

Time of practice
Laghoo should be practised in the morning when the stomach is completely empty, before any food or drink is taken.

Duration
Allow an hour for this practice. Frequency: Once a week is sufficient for general purposes. In cases of constipation, however, it may be practised daily until the condition improves.

Rest
On completion of the practice, rest for half an hour before taking any food or drink. Restrictions: There are no special food restrictions and no special food has to be taken following this practice, although a light vegetarian diet is preferable for that day.

Precautions
Do not try to force a bowel movement; it should be completely natural.

Contra-indications
same as for shankhaprakshalana

Benefits
The laghoo or short method is intended to encourage normal functioning of the intestines. It is an excellent method of encouraging good bowel moven1ent and is ideal for regular use and for those who are unable to practise 502 the full version. Laghoo is recommended for digestive disorders and to flush out the kidneys. Practice note: Greater benefits may be derived by combining this practice with light food. Medication may be safely continued.

Technique III

TTK solution

Water
One litre of warm salted water should be prepared as for shankhaprakshalana, or pure unsalted water at room temperature can be used if the weather is not too cold.

Asana
The first 3 asanas of the shankhaprakshalana series are used:

  1. Urdva Tadasana
  2. Tiryaka tadasana
  3. Kati chakrasana (variation)

Procedure
Quickly drink one glass of the prepared water. Practise tadasana 10 times and drink a second glass of water. Practise tiryaka tadasana 1 0 times and drink a third glass of water. Practise kati chakrasana 10 times and drink a fourth glass of water. Go to the toilet, but do not strain, whether there is a bowel movement or not. If there is no motion immediately, it will come later on. Time of practice: The TIK solution should be practised in the morning when the stomach is completely empty, before any food or drink is taken and before other asanas.

Frequency
Once a week is sufficient for general purposes. In cases of constipation, however, it may be practised daily until the condition improves. Restrictions: There are no special food restrictions and no special food has to be taken following this practice. Precautions: Do not try to force a bowel movement; it should be completely natural.

Benefits
This practice helps to prevent constipation and related digestive problems. It makes the body feel light and ensures a healthy intake of water first thing in the morning.

Ending Thoughts

--- 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






Sources:

  1. Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati page 496
  2. Yoga Makaranda 1 by Tirumalai Krishnamacharya

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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 -
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
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  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. Full Moon Ceremony at Heart Space Aug 15, 2019
  234. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
  235. Hatha Mix Yoga with Christin Aug 13, 2019
  236. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
  237. Back to my Beloved Chiang Mai Aug 1, 2019
  238. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
  239. Secret Sunrise: Nelson Mandela International Day July 17, 2019
  240. Farewell Picnic with Alan and Nicola July 15, 2019
  241. Secret Sunrise: Water July 3, 2019
  242. Hotel Review: Arun Suite June 27, 2019
  243. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
  244. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
  245. Connective Cacao and Sound Journey June 12, 2019
  246. Chiangmai BLUES June 6, 2019
  247. Hatha Slow Flow with Neil Jefferson June 3, 2019
  248. Meditating with One Million Meditators Movement June 1, 2019
  249. Vinyasa Happy Flow Series by Vaida May 31, 2019
  250. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
  251. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
  252. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
  253. Fascinating Peoplescape of Chiang Mai May 22, 2019
  254. World Meditation Day at Heart Space May 21, 2019
  255. Abs Yoga by Gigit May 12, 2019
  256. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
  257. Secret Sunrise Interactive Dance May 9, 2019
  258. Tok Sen Massage from Ying May 8, 2019
  259. Bruschetta: Nawa Saraan Style Apr 22, 2019
  260. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
  261. Bonding with the Elephants in Chiang Mai Apr 11, 2019
  262. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
  263. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
  264. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
  265. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
  266. Curing Cancer with Yoga? Feb 21, 2019
  267. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
  268. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
  269. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
  270. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
  271. Resuming Life in Chiang Mai Jan 24, 2019
  272. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
  273. Mike Chong Aug 8, 2018
  274. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
  275. Kneaded and Pampered at Zira Spa Aug 4, 2018
  276. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
  277. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
  278. Laughter Yoga with Saffiya Arnous July 31, 2018
  279. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
  280. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
  281. A First Timer in Chiang Mai Apr 9-23, 2016
  282. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
  283. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
  284. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
  285. 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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