TheLoneRider
a seeker in search of Easter Eggs

COUNTRY > Thailand > Chiang Mai
DATE > 2022 > Jun
SECTION > Yoga

A CONTINUING WORK-IN-PROGRESS

yoga in Chiang Mai, Thailand

Yoga with Matt/OM Jun 5, 2022

Yoga with Matt/OM

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

The Blackboard + QR Code
Matt and OM are a charming couple who were passing by my street and saw my blackboard saying 'YOGA' with my QR code. They messaged me expressing interest in a few yoga classes. Like everyone else who wants to learn from me, I scheduled a meeting first. This way, we can informally talk and feel each other's energy, discuss their objectives, and their challenges. Having established the baseline, they opted for 4 classes/week.

YOGA Questions

Since I only teach private one-on-one classes, when someone inquires about a yoga class, I make sure to meet with them first and talk about their needs to design a tailor-fitted program for them. I ask a few questions:

  1. why yoga? why not gym workouts, or calisthenics or sports?
  2. what do you want to accomplish with yoga?
  3. yoga experience? breathing experience? meditation experience?
  4. fitness level? do you like it hard? easy? maintenance mode or level-up mode?
  5. injuries?
  6. digestion issues?
  7. eye sight issues?
  8. what days/week? time slot?

Matt and Om are both beginners who are starting from scratch with a few health issues that need attention. The approach has to be challenging but gentle, and the process needs to be progressive. Their expectations are managed.

MattMatt South Africa
lower back difficulties, gas, digestion, fix whole body (from computer work), racing mind

OMOM Thailand
aversion to instructor pressure, intense period pain, bad posture, hunched, knots on upper back, headache

My General Approach
Given their situation, this is how I would design the program.

  1. Deadweight Hanging - hanging on body deadweight without pulling up, just hanging, alleviates compression on the back brought on by gravity and constant compaction of daily life - good for those suffering from lower back problems and those suffering from scoliosis. Movement guru, Ido Portal, prescribes hanging 20 minutes/day total to be one of must-do exercises daily for functionality.
  2. Asanas - specific asanas to develop strength (slow push-up, slow squats, supermans), balance (one-legged postures) and flexibility (hip openers, forward-side-back bends, twists) and core development (an injured lower back is usually a result of a weak core) will play a major role.
  3. Pranayama - more on practicing how to breathe and synchronizing breath with movement. Exploring bandhas, kumbhakas, mudras and visualizatons will have to come later.
  4. Meditation - for spiritual grounding, stilling the mind, increasing awareness, there will always be meditation at the end to close the practice. There are many to take turns on - samata, vipassana, emptiness, chakra-focused, death-rebirth, anapana, trataka, etc.
June
Jun 05 (Sun 5-6:30pm)

This is my pilot program with Matt and OM. It rained so class was extended to over 2 hours.

  1. OM (yoga talk) - explaining what mantra is, what OM is, and how to do it (A-U-M). 1 minute composure then 3 rounds of OM chanting

    Chanting OM
    OM is a pure sound...a mantra. Its meaning and definition is already present in its vibrational frequency as you chant it. It's one of the most powerful sounds that ever existed. It is the only sound you can utter without using your tongue. Terminally ill patients who have already been refused by hospitals have regained their full functionality and lived a full life by taking refuge in OM.

    OM is chanted into 3 but linked sounds - A-U-M.

    A is chanted from the Manipuraka Chakra (navel). Feel it reverberate there and expand throughout the body. As you chant the A, slowly round your mouth and you begin to chant the U. Feel the U in your Anahata Chakra (heart) and resonate with it. Lift your focus up to your Vishudhi Chakra (throat) as you slowly close your mouth, chanting the M. Feel the vibration of the M spread inside your head.


    Homework: do one hour of OM with intention, visualizing the end game and feeling grateful about it - e.g., if you want money to buy a Lamborghini, don't say, "I want money" because that is not a call-to-action. Don't envision a pile of money because what you really want is what your money can buy. Envision driving a Lambo, flooring on the highway, hearing the deafening roar of its exhaust...and being profoundly grateful for it. To be discussed in the next session.
  2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  3. Breathing - explaining the 4 air cavities of the lungs and how to fill them up, nose breathing vs mouth breathing, how to breathe (slow, steady, deep, full, paused).

    1 round: 5 minutes of Ujjayi breathing employing all of the above
  4. Stretching - basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  5. [an error occurred while processing this directive]


Comments:

Matt MattMatt South Africa
(Jun 5, 2022) Aum for an hour was tough for my body to stay seated that long. But making the sound, I think you can't just take step by step instruction, you need to find a way to do it your own way which I did halfway through. Once I got it right, it made the world disappear into a tiny black dot in the middle of a sheet of slightly less black. I slept a solid deep 15 minutes lying on the wooden floor but could only manage 43 minutes of chanting. I wanted to check how much time was left so many times but had to resist maybe that was what actually broke my chanting at 43 minutes the damn phone. Your 'gratefulness ending' of the session is the biggest deal for me - I realized my Dad is one of the people who is always there to care for me and I must be more patient and I have been.

Day 2: I imagined the things I wanted but failed at the END GAME. I was still upstream. I must see of the final step but I was probably more middle of the way and I felt like I was watching 3rd person instead of experiencing things I wanted

OM OMOM Thailand
(Jun 5, 2022) Aum for an hour
First 10 minutes so difficult and broke a few times to check the time. Looked on Youtube and chanted with a monk in headphones to get into it. So many thoughts racing in my mind and I wasnt able to let them go. Tried to make intention but my mind raced too much and I couldn't select one single thought at all. I slept for 15 minutes deeply on the spot - last time I had that organic deep sleep was years ago I can't even remember when.

Checking in
Stopping every hour to be aware made me realise the moods I was in, sometimes bad and sometimes good but I didn't know that I was actually in those moods. It helps me get away from negative state of mind quicker because I look for things to be grateful in those 2 or 3 seconds.


Jun 06 (Mon 5-6:30pm)

The previous session was more of a heads-up on the big picture with basic and foundational moves. We now move to specifics.

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  1. How's the Homework? - OM, 1 hour. How was it?
  2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  3. **Matt hung 19 secs(?) on the first round. OM needs to be more confident about hanging


    Yoga with Matt and OM
    OM (with ladder support) and Matt hanging from the ledge

  4. Tripod Analogy Talk - this is paramount in laying the foundation of the practice. Before any new class is to begin, this MUST be explained thoroughly and MUST be understood. I'll underscore the importance of having the 3 elements of mat-practice together like 3 legs of a tripod - body (movement, safety edge, alignment), breath (synchronizing movement with breath), mind (awareness at ALL times). These are like 3 best friends who are inseparable.
  5. Surya namaskar A & B
  6. Asanas (regular) - because Matt and Om are young and not damaged, there is no need to baby-walk them. We can start with gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.

    We'll go over Ashtanga Primary but gentle and longer in holding to let them sink into the pose and observe sensation/breath keenly.
  7. Pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas)
  8. Meditation - 10 mins on anapana
  9. [an error occurred while processing this directive]
  10. Homework - 1) alarm every hour on the hour to practice awareness 2) bring 1 liter of water jar for water therapy


Comments:

Matt MattMatt South Africa
(Jun 6, 2022) Checking in every hour on the hour made a huge difference to my mood on the hour - for 2 seconds to realise I am living the dream I decided to live out 5 years ago which I had forgotten.

Day 2: I didn't use an alarm but checked in more often than with an alarm, just randomly doing it. The change in mood and dealing with minor stresses that affect me is amazing

OM OMOM Thailand
(Jun 6, 2022) xxxxxxxxxxxxxxxxxxx


Jun 09 (Thur 5-6:30pm)

3rd class, touching up on food and digestion

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  1. How's the Homework? - 1) the homework was to alarm every hour on the hour to practice awareness 2) to bring 1 liter of water jar for water therapy
  2. Water structuring and alkalining - pouring water into stones, adding sea salt, stirring, Shamanic Journey at 432Hz, creating vortex, sitting down, connecting with water...drinking it
  3. Nauli kriya - 4 phases to cleanse the digestive system using structured water.

  4. nauli with Matt and OM
    Nauli (stomach churning) to cleanse the digestive lining and increase digestive metabolism

  5. Yoga Talk on food - proportion (1/2, 1/4, 1/4), how much to take (eat less and eat less often), when to take it (don't look at the clock, feel your hunger), what to take (more alkaline, more plants, less meat [or none at all]),
  6. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  7. Yoga Talk - comprehensive overview of the 8 limbs of yoga (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
  8. Breathing - 4 rounds, 1 min each: Wim Hof, Bhastrika, Kapalabhati, Nadi Shodan (hold on the outbreath and inbreath, no bandhas, no forceful exhalation)
  9. Surya namaskar A & B
  10. Asanas (regular) - because Matt and Om are young and not damaged, there is no need to baby-walk them. We can start with gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.

    We'll go over Ashtanga Primary but gentle and longer in holding to let them sink into the pose and observe sensation/breath keenly.
  11. Pranayama - 5 mins Ujjayi (as slow as possible), inhaling fully (no holding, no bandhas)
  12. Meditation - 10 mins on anapana
  13. [an error occurred while processing this directive]
  14. Homework - on computer: alarm every 15 minutes, stand up, fast but gentle blink for 1 min, full body movement


Comments:

MattMatt South Africa
(Jun 9, 2022) I played golf and checked in with myself every hole instead of using the alarm system every 15 minutes. I enjoyed golf a lot more because I usually get ahead of myself or linger on bad things too long. I was more aware of how I was inside and how litle work I put into my game so I lowered expectations a lot. The usual minor annoyances were not there and I enjoyed time with a friend. I enjoyed sitting on a chair with my feet together at the groin but had difficulty doing it on the floor - will try more in the future.

OMOM Thailand
(Jun 9, 2022) Checking in every 10 minutes was difficult while working because I got distracted from the disruption. Sitting on the floor while on a computer made me feel less active and less productive. I don't feel like working while sittng on the floor so I will rather use a standing desk which we are making at home. We gathered stones at a waterfall, found semi precious stones and ordered equipment to restructure water.

Jun 10 (Fri 5-6:30pm)

4th class, Vishuddhi chakra, gas mudra

  1. How's the Homework? - [timer on computer work, alarm every 10 minutes]
    They couldn't sustain it since once in the zone, it's hard to break the flow to stand up and blink
  2. Yoga Talk - since Matt seems to have an energy blockage with his throat, I skipped the talk for today (8 limbs of yoga) to instead talk about the Visuddhi chakra - what, where, form, color, siddhis, mudra, element, features, blockages, mantra, asana, bandha.

    This talk nearly took all the time since the discussion segued into other areas - lying, procrastinating, etc.
  3. [an error occurred while processing this directive]
  4. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  5. Aditthana - boat pose, then child pose with lower back push-down
  6. [an error occurred while processing this directive]
  7. Homework
    1) try different seated poses while working on the computer (padmasana, siddhasana, ardha padmasana, vajrasana, sukhasana, soles together wide knees)
    2) HAM mantra chanting for 30 minutes


Comments:

MattMatt South Africa
(Jun 10, 2022) HAM mantra chanting - for a few minutes in the 25 minutes, I felt like I was in a dream and saw memories from when I was a kid. The memories started to have a red color over them, like I was looking through red colored sunglasses. I also saw flame colors every now and then. I forced myself to stop and could not get back into that as it was a bit unnerving.

OMOM Thailand
(Jun 10, 2022) HAM mantra chanting is more difficult for me to ease into compared to AUM. I was distracted by pins and needles in my right leg. It's much easier to do it with you (Gigit) because the atmosphere is easier to feel still. I notice I've been more composed everyday - I am quick to point out things about others, but not myself and I am learning more about me too.

Jun 12 (Sun 5-6:30pm)

5th class, 2nd and last day for HAM chanting (other chants to follow)

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    Meditation with Matt and OM
    HAM chanting with focus on the Visuddhi chakra

  1. How's the Homework?
    1) several seated poses while on computer: didn't really work out
    2) HAM mantra chanting for 30 mins: Matt still felt blockage on the throat. Matt and OM felt better ease with OM mantra instead of HAM
  2. Yoga Talk - comprehensive overview of the 8 limbs of yoga (yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
  3. **This talk eat up a lot of time, but they chose to proceed with it and found it valuable. I agree. Asana can be done on Youtube without me, but explaining 8 Limbs with my insight and life experience is unique.

  4. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  5. ** Ergonomically better grip, thus longer 'hang' and on the staircase instead of ledge

  6. Pranayama/Breathing: Wim Hof, Bhastrika, Kapalabhati
    1st, Wim Hof, 1:00, exhale hold/relax, inhale hold/relax
    2nd, Bhastrika, 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd, Kapalabhati, 1:30, inhale hold/tri-bandha/fire, exhale tummo
  7. Surya namaskar A & B
  8. Asanas - Warrior I & II with repetitive sinking of the pelvic area to open hips
  9. Adhitthana: Phalakasana (high plank) - hold the high plank for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.
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Comments:

MattMatt South Africa
(Jun 12, 2022) I felt really calm after the session and enjoyed my evening and slept like a baby for the first time in ages without waking up. The yoga talks have been way more valuable than I imagined and more than I even expected the asanas to be. I'm more conscious of my reactions and mood and have become more receptive to observation and suggestions from Aom instead of lashing out with my ego. I learned in this session that my mind is not strong enough for overcoming body pain yet, because I noticed a drop of sweat tickle my nose during a breathing exercise and I had to use all my energy NOT to wipe it away. I think that's my threshold currently. I have noticed the last 2 nights, I have not gone to the toilet to pee, despite drinking the same, or more liquid than before. I was very proud of Aom hanging for so long and not being scared.

OMOM Thailand
(Jun 12, 2022) I feel I haven't done observing myself and in the past it was usually of others, and not myself. My mind is weaker than it used to be - now I feel I can afford what I couldn't before and my mind has become comfortable and I don't want to work hard. That weakness is affecting my standards and eating habits which I want to change. We had a lot less 5 years ago and were happy, now we have a lot more and seem to be going backwards. Breathing in the class combined with some asana, is more effective than anything we have done in a studio at all. I get much more benefit.

Jun 13 (Mon 5-6:30pm)

6th class, LAM mantra for chanting, Nada Meditation

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  1. Yoga Talk - yama: ahimsa (nonharmfulness, no violence even in thought, no harm even to animal, nature and the planet)
  2. Hang - timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  3. Surya namaskar A & B
  4. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale
  5. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
  6. **more focus on abdominal asanas to develop core strength to protect the back

  7. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.

  8. Point-of-failure hold on the Chair Pose
    Point-of-failure hold on the Chair Pose

  9. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale and empty the lungs, completely relax, feel the VOID, feel the EMPTINESS, focus inside the head, listen for the most subtle nada sound
  10. [an error occurred while processing this directive]
  11. Homework
    a) contemplate and think of ways that you are actually harming something or someone.
    b) carry spoon/fork, glass, bowl, plastic inside your bag for a full 7 days - so no plastic!
    c) what are your fears?


Comments:

MattMatt South Africa
(Jun 13, 2022) I felt I overcame my body from failing with my mind by 2 more seconds than I would have before (in the point-of-failure Chair Pose) and stretched deeper than before into asanas. That feels like progress. I was afraid of the asanas today as I was stiff and tired from the prior day but they were perfect and hit the muscles that were not stiff and relaxed the stiff muscles. I feel lighter. I woke up with no pain in my body today for the first time in years. I didn’t know this is how I’m supposed to feel.

OMOM Thailand
(Jun 13, 2022) Before hanging the second time, I wanted to do as well as the first time, but because of that thought I put pressure on myself and failed. The third time, as soon as I let go to hang my body swayed and I was disappointed because I did way better the first round, so I dropped too quickly. Asana today was challenging but I tried not to think if how long I had to hold each pose or how difficult it was, and remembered to breathe instead, so it’s somewhat like meditation and training my mind to be strong. My favorite part was yoga talk and meditation. Learning new things everyday. I left today’s session feeling calm as usual but also feeling my mind becoming a little bit stronger than yesterday.

Jun 16 (Thu 5-6:30pm)

7th class, introducing VAM mantra for chanting, svadhisthana chakra

    CHANT to open the class

  1. VAM
    <--#include virtual="/yoga_class/chant_vam.shtml" -->
    Single-pointed focus on Svadhisthana Chakra (sacral)
    a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
    b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
  2. CONCEPT / THEORY

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    WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  5. PRANAYAMA I

    ???
  6. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale
  7. ASANA

  8. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
  9. **more focus on abdominal asanas to develop core strength to protect the back

    ADHITTHANA (strong determination)

    ???
  10. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.

  11. PRANAYAMA II

    MEDITATION / PRANAYAMA II

    ???
  12. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale while chanting a mantra (e.g. YAM) and empty the lungs, completely relax, feel the void, feel the emptiness, focus inside and listen for the most subtle nada vibration
  13. CHANT to close the session

  14. VAM
    <--#include virtual="/yoga_class/chant_vam.shtml" -->
    Single-pointed focus on Svadhisthana Chakra (sacral)
    a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
    b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
  15. HOMEWORK

  16. 10-Minute Computer timer/ Various seated positions
    <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
    Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)


Comments:

MattMatt South Africa
(Jun 16, 2022) I got through hanging in a different way that felt less conscious about every little thing happening in grip and my weight and swinging. The yoga movements were tough for me and my shoulders were close to giving out but I started to recognize the mind being in conjunction with the body but also can leave the body alone to feel fatigue and discomfort without telling it to give in. I lasted the whole session of movement only because I felt my mind focused on the breathing and balance and less on the fatigue in my weak shoulders.

OMOM Thailand
(Jun 16, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 17 (Fri 5-6:30pm)

8th class, introducing RAM mantra for chanting, Manipuraka chakra

    CHANT to open the class

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    How's the Homework?

  1. 10-Minute Computer timer/ Various seated positions
    <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
    Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)
  2. CONCEPT / THEORY

    [an error occurred while processing this directive]

    WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  5. PRANAYAMA I

    ???
  6. Pranayama/Breathing: Shitali, Lion's Breath - 5 mins: Shitali, inhale hold/tri-bandha/fire, Lion's exhale
  7. ASANA

  8. Asanas - gentle Ashtanga - for developing strength, flexibility and balance while synchronizing breath with movement.
  9. **more focus on abdominal asanas to develop core strength to protect the back

    ADHITTHANA (strong determination)

    ???
  10. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.

  11. PRANAYAMA II

    MEDITATION / PRANAYAMA II

    ???
  12. Meditation: Nada - 5 mins, refresher/explanation of Nada Meditation, full Ujjayi inhale, pause 1 sec, exhale while chanting a mantra (e.g. YAM) and empty the lungs, completely relax, feel the void, feel the emptiness, focus inside and listen for the most subtle nada vibration
  13. CHANT to close the session

  14. VAM
    <--#include virtual="/yoga_class/chant_vam.shtml" -->
    Single-pointed focus on Svadhisthana Chakra (sacral)
    a) to start the class, 1 minute composure then 3 mins of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
    b) to end the class, 1 minute composure then 3 rounds of VAM chanting - ujjayi breathing on the inhale focusing on the mudra, then VAM chanting on the exhale, shifting focus on the chakra
  15. HOMEWORK

  16. 10-Minute Computer timer/ Various seated positions
    <--#include virtual="/yoga_class/homework_10mintimer.shtml" -->
    Set a timer for 10 mins while working on a computer, when alarm sounds, stand up, fast light blinking for 1 min, stretch or move full body for fascia activation and sit down on another posture (padmasana, ardha padmasana, siddhasana, vajrasana, sukhasana)


Comments:

MattMatt South Africa
(Jun 17, 2022) I was on too much caffeine and had too many thoughts in my head. I did not perform well in the session and was distracted from start to finish. It affected balance, endurance and ability to let go and even meditate with the chants. It was one of those days where I was not good. My first

OMOM Thailand
(Jun 17, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 20 (Mon 5-6:30pm)

9th class, introducing Anahata chakra and YAM mantra for chanting and backbends. This class is a new approach. The session will revolve on a theme - Anahata Chakra. The mudra, mantra, asana and everything else will revolve around the Anahata.

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara

    CONCEPT / THEORY I

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    CHANT to open the class

  1. YAM
    <--#include virtual="/yoga_class/chant_yam.shtml" -->
    Single-pointed focus on the mudra on the Ujjayi inhale. For strengthening the physical heart, use Pran Vayu Mudra. If strengthening the energetic heart, use Anjali Mudra. On the exhale, shift focus on the Anahata Chakra (heart)
    a) to start the class, 1 minute composure then 3-5 mins of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
  2. [an error occurred while processing this directive]

    WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  5. ASANA

  6. Asanas: Backbends
    <--#include virtual="/yoga_class/a_backbends.shtml" -->
    Backbends are heart-openers and consistent with activating the anahata chakra. Backbends also activate the manipuraka chakra. Weighted backbends or holds will be done to provide strength to the back muscles supporting the spine.

      Facing Down
    1. Upward dog, sphinx, cobra, swan, locust, bow

    2. Facing Front/Kneeling
    3. Camel

    4. Facing Up
    5. Purvotanasana, inverse tabletop, fish, bridge, wheel, setu bandhasana
  7. *** Upward dog, Cobra, Superman, Locust, Bow and Camel were done

    Camel Pose to open the heart
    Ohm and Matt on Camel Pose to open the heart

    CONCEPT / THEORY II

  8. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n01_tapas.shtml
    Austerity, doing it hard rather than easy and accepting the difficulty with love
  9. ***assigned as homework. No time left to discuss Tapas

    CHANT to close the session

  10. YAM
    <--#include virtual="/yoga_class/chant_yam.shtml" -->
    Single-pointed focus on the mudra on the Ujjayi inhale. For strengthening the physical heart, use Pran Vayu Mudra. If strengthening the energetic heart, use Anjali Mudra. On the exhale, shift focus on the Anahata Chakra (heart)
    a) to start the class, 1 minute composure then 3-5 mins of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
  11. HOMEWORK

  12. YAM chanting / Anahata chakra
    <--#include virtual="/yoga_class/homework_anahata.shtml" -->
    a) contemplate...do you have unexpressed grief? Have you been grieving too long and can't seem to move on?
    b) do 30 mins of YAM chanting with focus on the Anahata chakra, with intention relating to its qualities (love, devotion, compassion, creativity, innovation, transformation), visualizing the end game and feeling grateful about it - e.g., if you want to be compassionate, don't say, "I am compassionate". Instead, "I feel the pain of the planet". And really feel it. Don't intellectualize.


Comments:

MattMatt South Africa
(Jun 20, 2022) xxxxxxxxxxxxxxxxxxx

OMOM Thailand
(Jun 20, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 21 (Tue 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara

    CLASS INTRODUCTION

  1. Class introduction: Ajna chakra (third eye)
    <--#include virtual="/yoga_class/intro_ajna.shtml" -->
    This class revolves on Ajna Chakra. The mudra (sambhavi), mantra (OM), asana (inversions/balancing), pranayama and everything else will revolve around the Ajna.
  2. CONCEPT / THEORY I

    Ajna <--#include virtual="/yoga_class/c_ajna.shtml" -->
  3. Ajna Chakra / OM chanting - explaining Ajna (third eye chakra) together with OM mantra, including features and related topics:

    1. Statement - "I am intellectually realized. I have clarity of vision and thinking. My intuition is accurate. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. Ego and separation no longer exist. But experientially, I still do not feel the spontaneous ecstasy of life."
    2. Features

      1. Ajna is where the 3 most powerful nadis converge - ida, pingala and sushumna
      2. the 2 lotus petals represent duality merging into one - the left and right hemispheres of the brain, ida and pingala, moon and sun, male and female
      3. from Muladhara to Ajna, there are established ways to ascend. But from Ajna ascending up, it's only a leap of faith
      4. Ajna is the bridge between man and the infinite
      5. you become the objective, non-reactive observer - observing you and all phenomena
    3. Famous people - at this level, they don't need to be famous and would rather deepen their practice without calling for attention. They could be walking amongst us
    4. Mantra - OM
    5. Sitting Pose - no standard, but Padmasana is ideal
    6. Asanas - Sirsasana takes center stage but as a general rule, any inversion asana (forward bend, headstand, handstand, downward dog) and balancing asana (tree, eagle, hand-to-big-toe, etc.) activates the ajna chakra
    7. Pranayama - nothing standard for ajna, but an Ujjayi inhale with a OM mantra chant on the exhale will do
    8. Blockage - illusion (the biggest illusion is that we are individual and separate. Everything is connected.)
    9. Activation - chanting OM, using neti pot, no more computer 1 hour before sleep, put eye cover when sleeping, meditation on sambhavi mudra, doing eye exercises, trataka kriya,
    10. Element - all elements
    11. Mudra - sambhavi mudra
    12. Warning/Limitation
      1) attachment to psychic powers such as telepathy, clairaudience and other mind phenomena (Rudra granthi) - and therefore cannot move on
      2) cannot feel (yet) the spontaneous ecstasy of life
    13. Body / Physical - third eye, pineal gland
    14. Location - slightly above between the 2 eyebrows. Ajna is where the 3 most important nadis converge into one: ida, pingala and sushumna
    15. Form / Color - 2-petalled silver lotus representing the 2 major nadis, Ida (moon, chandra, female, restoration) and Pingala (sun, surya, male, fight/flight). The 2 petals also represent the left and right hemispheres of the brain
    16. Enhanced Human Qualities

      1. intellectually realized
      2. clarity of vision and thinking
      3. seeing things without the cobwebs and clutter, seeing the world in black & white
      4. strong and accurate intuition
      5. long life
      6. internal and external changes cannot disturb you
      7. one develops a divine lustre
      8. one is able to see the true essence, the soul
    17. Super Human Qualities (Siddhis)

      1. ego and separation no longer exist From the memoirs of Maha Bua, ego is the last thing that leaves consciousness before enightenment is achieve. So, to say that ego and separation no longer exist, may be too soon, too early
      2. destruction of karmic debts (from past lives) My understanding is that karmic debts are never forgiven - they need to be paid back. I can accept that when you pay back all your karmic debts, you can activate your Ajna chakra - but not the other way around, that when you activate your ajna chakra, all your karmic debts are deleted from the books.
      3. psychic abilities - mental telepathy, clairaudience, clairevoyance, telekinesis, etc.
      4. able to see all the events that are occurring around the world without moving from their position
      5. able to be in a continuous state of samadhi (realized non-duality)
      6. time is a singularity
      7. desires manifest
      8. power to control everybody
    18. Ajna perspective vs other chakras

      1. Muladhara: "I need food clothing and shelter to survive"
      2. Svadhisthana: "sex, drugs and rock & roll"
      3. Manipuraka: "I, me, mine - the world is my oyster"
      4. Anahata: "I have love and compassion"
      5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
      6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
      7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"

  4. CHANT to open the class

  5. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  6. How's the Homework?

  7. What can you do for tapas as a way of life?
  8. WARM-UP

  9. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  10. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  11. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  12. ASANA

  13. inversions | Wim Hof

    1. forward bend
    2. downward dog
    3. pincha mayurasana
    4. shoulderstand
    5. tripod
    6. headstand
    7. handstand

  14. balancing (one-leg) | Wim Hof

    1. tree
    2. hand-to-big-toe
    3. eagle
    4. warrior III
    5. dancer
    6. half moon
    7. pistol squat

  15. *** wall-supported Handstand and Front-split were done

    Matt on Handstand
    Matt on Handstand

    PRANAYAMA II

  16. Pranayama/Breathing: Wim Hof
    /yoga_class/p_wim3rnd.shtml
    1st 1:00, exhale hold/relax, inhale hold/relax
    2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo
  17. MEDITATION / PRANAYAMA II

  18. Meditation: Trataka - stare into one object that doesn't move without blinking. Keep staring until both eyes tear up. Do this with Surya Pradarshini Mudra. Done daily, no eye disease can befall the eyes.
  19. Meditation: Sambhavi - after doing Trataka, when tears have welled up, gently close the eyes and concentrate on the third eye.

    Meditating on the third eye allows one to coast through life with grace and ease. You no longer struggle with life.
  20. CHANT to close the session

  21. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  22. HOMEWORK

  23. OM chanting / Ajna chakra
    <--#include virtual="/yoga_class/homework_ajna.shtml" -->
    a) contemplate...do you have any illusion that has no place in reality? (e.g. I am always right)
    b) do 20 mins of OM chanting with focus on the Ajna chakra, with intention relating to its qualities (dissolving separation, psychic abilities), visualizing the end game and feeling grateful about it. And really feel it. Don't intellectualize.
  24. Santosha
    What are the things you'd like to have or accomplish but realistically, cannot happen? Can you accept?


Comments:

MattMatt South Africa
(Jun 21, 2022) xxxxxxxxxxxxxxxxxxx

OMOM Thailand
(Jun 21, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 23 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    ***I skipped the planned Sahasrara Chakra session and instead focused on Niyama: Santosha

    CONCEPT / THEORY I

  1. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n02_santosha.shtml
    Acceptance of reality the way it is, acceptance of good and bad, acceptance of things you cannot change....that they are there for reasons beyond your comprehension. Simply trusting the process.
  2. CHANT to open the class

  3. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  4. How's the Homework?

  5. What can you do for tapas as a way of life?
  6. WARM-UP

  7. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  8. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  9. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  10. ASANA

  11. Hip Openers: groin stretching
    <--#include virtual="/yoga_class/a_hip_opener.shtml" -->

      Seated
    1. butterfly (seated/lying down)
    2. diamond butterfly
    3. leg cradle
    4. forward bend on seated triangle [double pigeon]
    5. seated/reclining hero's pose
    6. frog pose

    7. Standing
    8. warrior I, lowering & lifting repeatedly
    9. warrior II, lowering & lifting repeatedly
    10. skandasana
    11. side split
    12. front split (monkey pose, hanumanasana)
    13. Goddess pose
    14. squats/malasana
    15. high/low lunge

    16. Floor
    17. lizard
    18. pigeon
    19. 1-legged king pigeon

    20. Lying Down Facing Up
    21. glut-stretch

  12. ADHITTHANA (strong determination)

  13. Adhitthana: Leg Raise - do the leg raise for as long as you can, observing the increasing difficulty without reacting to it. Exhale on the lift, inhale on a slow decline, heels don't touch the mat. Hover the heels 2 seconds. Repeat until you cannot. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.

  14. PRANAYAMA II

  15. Pranayama/Breathing: Wim Hof
    /yoga_class/p_wim3rnd.shtml
    1st 1:00, exhale hold/relax, inhale hold/relax
    2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo
  16. MEDITATION / PRANAYAMA II

    CHANT to close the session

  17. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  18. HOMEWORK

  19. Santosha
    What are the things you'd like to have or accomplish but realistically, cannot happen? Can you accept?


Comments:

MattMatt South Africa
(Jun 23, 2022) xxxxxxxxxxxxxxxxxxx

OMOM Thailand
(Jun 23, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 24 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara

    CLASS INTRODUCTION

  1. Class introduction: ABS strengthening
    <--#include virtual="/yoga_class/intro_abs.shtml" -->
    This class is focused on fortifying the Core: ABS. Why? The ABS is a load-bearing structure. Nearly all movements pass the energy through it. Bad posture means weak ABS. Back problems are usually because of weak ABS. Good ABS also look pretty on the beach
  2. *** Focus on ABS with Niyama: Svadyaha

    CONCEPT / THEORY I

  3. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n03_svadhyaha.shtml
    Self-reflection, focusing inside to get a sense of bearing. Am I happy? Is this job still meaningful to me? What excites me? By reflecting, you become aware of cause and effect (not just play by play), corelations, synchronicities
  4. CHANT to open the class

    *** I invite you to do your favorite mantra chanting for the next 5 minutes

    WARM-UP

  5. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  6. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  7. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  8. PRANAYAMA I

  9. Pranayama: Wim Hof, Bhastrika, Kapalabhati
    <--#include virtual="/yoga_class/wimbhaskap.shtml" -->
    1 Kapalabhati, 0:45 secs
    2 Bhastrika, 1:00 min
    3 Wim Hof, 1:30
  10. ASANA

  11. ABS| Wim Hof
    <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
      Facing Up
    1. reverse plank
    2. Russian twist
    3. leg raise
    4. crunch
    5. boat
    6. hip raise
    7. seated in&out
    8. bicycle
    9. flutter kicks

    10. Facing Down
    11. high/dolphin plank
    12. hamsasana
    13. mayurasana
    14. slide the mat

    15. Facing Side
    16. side plank
    17. side hip raise/lower
    18. oblique crunches

    19. Arm Balancing
    20. lolasana
    21. crane
    22. L-sit

    23. Back Muscles
    24. superman F, S, B
    25. half-forwardbend to standing

  12. ADHITTHANA (strong determination)

  13. Adhitthana: Viparita Salabhasana (superman) - hold the superman pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the back muscles will also be strengthened.
  14. *** switch between front, side and back superman until you can't

    MEDITATION / PRANAYAMA II

  15. Meditation: Vipassana - vipassana, guided body scanning
  16. CHANT to close the session

  17. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  18. HOMEWORK

  19. Svadhyaha homework - for self-reflection, try to keep a blog for the next 7 days and write down your impressions, play-by-play, look for synchronicities, corelations, cause and effect


Comments:

MattMatt South Africa
(Jun 24, 2022) xxxxxxxxxxxxxxxxxxx

OMOM Thailand
(Jun 24, 2022) xxxxxxxxxxxxxxxxxxxx

Jun 30 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Sunday (26th) and Monday (27th) sessions canceled. Resumption today (Jun 30, Thu 5:00-6:30pm). We take up the last major chakra, Sahasrara.

    CLASS INTRODUCTION

  1. Class introduction: Sahasrara chakra (crown)
    <--#include virtual="/yoga_class/intro_sahasrara.shtml" -->
    This class revolves on Sahasrara Chakra. The mudra (akash), mantra (OM), asana (sirsasana), pranayama and everything else will revolve around the Sahasrara.
  2. CONCEPT / THEORY I

    Sahasrara
  3. Sahasrara Chakra / OM chanting
    <--#include virtual="/yoga_class/c_sahasrara.shtml" -->

    Explaining Sahasrara (crown chakra) together with OM mantra, including features and related topics:

    1. Statement - "I am the convergence when energy and consciousness unite, when the self, the universe and god become one - the separation was all an illusion. I am now self-realized."
    2. Features

      1. from Ajna to Sahasrara, there is no established path. You need to draw on your strength, insight, experience and trust to reach sahasrara
      2. the yogi reaches this state when he is in samadhi (trance state of meditative absorption)
      3. this is where all the 72,000 nadis converge, in the same way that streams, creeks and rivers eventually find their way into the ocean
      4. Sahasrara gives rise to pure consciousness
    3. Famous people - out of a global population of 8 billion, perhaps only a handful are at this level - and they are probably obscure arahants who live in caves and meditate for most of the day
    4. Mantra - OM
    5. Sitting Pose - padmasana
    6. Asanas - Sirshasana (headstand) and Mukta Hasta Sirsasana (tripod headstand)
    7. Pranayama - any pranayama that holds the 3 bandhas, visualizing that kundalini (power) rises up to be united with consciousness at the top of the head
    8. Blockage - earthly attachment (if you die tomorrow, what is the most painful thing to leave behind? Let go...and move on). Per Maha Bua, it's ego
    9. Activation - chanting OM, pranayama with kumbhaka and bandha
    10. Element - all elements
    11. Mudra - Gyana
    12. Warning - in this inebriated state, functionality in the physical world cannot be sustained. It is a fuzzy world between the world of the physical and the non-physical. (note: maybe I misunderstand. Buddha is coherent and fully functional in the default world)
    13. Body / Physical - crown
    14. Location - at the crown of the head
    15. Form / Color - lotus flower with 1,000 petals of diamond white color
    16. Enhanced Human Qualities

      1. once Ajna and Sahasrara are bridged, one becomes ecstatic about life requiring no reason
    17. Super Human Qualities (Siddhis)

      1. knowledge, knower and known become one and liberated
      2. feelings, emotions and desires are dissolved into their root cause
      3. union is achieved. Non-dual consciousness occurs
      4. all siddhis are obtained
      5. transcends the desire to use those siddhis or manifest his desires
      6. no separation between the experience and the experiencer (I am that)
    18. Sahasrara perspective vs other chakras

      1. Muladhara: "I need food clothing and shelter to survive"
      2. Svadhisthana: "sex, drugs and rock & roll"
      3. Manipuraka: "I, me, mine - the world is my oyster"
      4. Anahata: "I have love and compassion"
      5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
      6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
      7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one. It was just me the entire time."


  4. CHANT to open the class

  5. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  6. How's the Homework?

  7. Svadhyaha homework - for self-reflection, try to keep a blog for the next 7 days and write down your impressions, play-by-play, look for synchronicities, corelations, cause and effect
  8. WARM-UP

  9. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  10. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  11. PRANAYAMA I

  12. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
    <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->

    a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud

    b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
  13. ASANA

    Sirsasana? none

    back strengthening ✓, slow declines ✓, stilling the mind

    MEDITATION / PRANAYAMA II

    CHANT to close the session

  14. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  15. HOMEWORK

  16. OM chanting / Sahasrara chakra
    <--#include virtual="/yoga_class/homework_sahasrara.shtml" -->
    a) do 20 mins of mantra chanting (according to chakra) with initial focus on the Muladhara chakra, going up to the other chakras along the sushumna until it reaches Sahasrara. Visualize that kundalini is rising with every level-up of mantra chanting. Feel it. Don't intellectualize.
  17. NEXT SESSION

  18. ABS


Comments:

MattMatt South Africa
(Jun 30, 2022)

OMOM Thailand
(Jun 30, 2022)

July
Jul 01 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** All the chakras have been discussed. Today, ABS. Mudra was scheduled, but overtaken by Q&A (mostly about the 7-Mantra chanting) with Matt (who came alone).

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. How's the Homework?

  3. OM chanting / Sahasrara chakra
    <--#include virtual="/yoga_class/homework_sahasrara.shtml" -->
    a) do 20 mins of mantra chanting (according to chakra) with initial focus on the Muladhara chakra, going up to the other chakras along the sushumna until it reaches Sahasrara. Visualize that kundalini is rising with every level-up of mantra chanting. Feel it. Don't intellectualize.
  4. WARM-UP

  5. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  6. PRANAYAMA I

  7. Pranayama/Breathing: Wim Hof
    /yoga_class/p_wim3rnd.shtml
    1st 1:00, exhale hold/relax, inhale hold/relax
    2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo
  8. ASANA

    Sirsasana? no

    back strengthening ✓, slow declines ✓, stilling the mind?

  9. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  10. ABS| Wim Hof
    <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
      Facing Up
    1. reverse plank
    2. Russian twist
    3. leg raise
    4. crunch
    5. boat
    6. hip raise
    7. seated in&out
    8. bicycle
    9. flutter kicks

    10. Facing Down
    11. high/dolphin plank
    12. hamsasana
    13. mayurasana
    14. slide the mat

    15. Facing Side
    16. side plank
    17. side hip raise/lower
    18. oblique crunches

    19. Arm Balancing
    20. lolasana
    21. crane
    22. L-sit

    23. Back Muscles
    24. superman F, S, B
    25. half-forwardbend to standing

  11. *** front ABS were done, 45 sec + camel counterpose + Wim Hof (Russian twist, bicycle, boat, plank, crunch, in&out, hip raise, leg raise). No flutter kicks, no reverse plank. Next sessions, side and down facing ABS

    MEDITATION / PRANAYAMA II

  12. Meditation: Yoga Nidra - keeping the mind alert, awake and vigilant while the body sleeps. One hour of yoga nidra is the same as 3 or 4 hours of sleep
  13. *** when I 'woke' Matt up, he felt that his hands also woke up, meaning it really went to sleep as his mind remained awake, alert and vigilant

    CHANT to close the session

  14. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  15. NEXT SESSION

  16. Mudra introduction, side ABS,


Comments:

MattMatt South Africa
(Jul 01, 2022) xxxxxxxxxx

Jul 03 (Sun 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, ABS (continuation), Mudra (introduction).

    CHANT to open the class

  1. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  2. CLASS INTRODUCTION

  3. Class introduction: Hasta Mudra (hands/fingers)
    <--#include virtual="/yoga_class/m_mudra1.shtml" -->
    This class introduces the various hand mudras and other related features - chakra, affliction, contra-indication
  4. CONCEPT / THEORY I

  5. Hasta Mudra (hand)
    <--#include virtual="/yoga_class/lec_mudra1.shtml" -->

    Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:

    Benefits

    1. restoring energy balance to heal the body, mind and spirit
    2. therapy for specific illness
    3. spiritual development
    4. instilling peace of mind
    5. enhances personality development
    6. clears energy blockages

    Characteristics of Mudras

    1. Mudras aid in spiritual development, peace of mind, disease, and personality development.
    2. When done for therapy, some mudras need to be done for 45 minutes regularly until an ailment is gone.
    3. Mudras can be combined with a mantra, performed with asanas, pranayama and meditation.
    4. Mudras are usually done in a comfortable seated position preferably in lotus (padmasana), sit-bones centered, spine vertically aligned.
    5. Mudras are done either at shoulder level or with hands on top of the knees/lap.
    6. With the exception of the Gyani Mudra, mudras are often neglected in meditation classes in favor of bandhas, mantras and the breath.
    7. Some mudras are only done during meditation asanas.
    8. Mudras done with the left hand affect the right body and vice-versa.
    9. Fingers don't need to be pressed against each other. Having them lightly touch each other is optimum and produces great results.

    TYPES OF MUDRAS

    Gyana Gyana Mudra

    Gyana Mudra (aka Gyan, Chin, Jnana)

    <--#include virtual="/2019/sep/mudra_gyana/gyana.shtml" -->

    Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
    Hand Level: shoulder or on lap
    Activated Elements: fire and air (combustible)
    Benefits: memory retention, increased comprehension and concentration, gaining wisdom
    Chakra Affected: Muladhara to Ajna (root to third eye)
    Affected Body Part: pituitary and pineal glands, brain
    Mantra: Om
    Notes: can be done anywhere, anytime, by anybody



    Akash Akash Mudra

    Akash Mudra

    <--#include virtual="/2019/sep/mudra_akash/akash.shtml" -->

    Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
    Hand Level: shoulder level with bent elbows
    Activated Elements: fire and sky
    Benefits: heart opener, cures heart and ear and bone problems
    Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
    Affected Body Part: heart, ears
    Mantra: YAM (seed mantra for heart)
    Notes: do this for 15 minutes, 3x/day. Don't do this while walking.

    *** Akash Mudra is a heart opener so it helps in making decisions not based solely on logic (brain) but also on compassion and harmony.

    Prithvi Prithvi Mudra

    Prithvi Mudra (aka Pruthvi)

    <--#include virtual="/2019/sep/mudra_prithvi/prithvi.shtml" -->

    Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: earth and fire
    Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
    Affected Body Part: entire physical body
    Mantra: LAM (Muladhara for body hardness)
    Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)



    Varun Varun Mudra

    Varun Mudra

    <--#include virtual="/2019/sep/mudra_varun/varun.shtml" -->

    Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire and water
    Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis



    Anjali Anjali Mudra

    Anjali Mudra

    <--#include virtual="/2019/sep/mudra_anjali/anjali.shtml" -->

    Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
    Hand Level: heart center
    Activated Chakra: Anahata chakra
    Activated Elements: all elements - anjali brings union as the five elements converge
    Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
    Affected Body Part: heart
    Notes: awareness that the seat of consciousness resides in the heart, and not in the brain



    Prana Prana Mudra

    Prana Mudra (aka Pran)

    <--#include virtual="/2019/sep/mudra_prana/prana.shtml" -->

    Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire, water and earth
    Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
    Dosage: up to 45 minutes
    Notes: should only be practised by the virtuous



    Surya Pradarshini Surya Pradarshini Mudra

    Surya Pradarshini Mudra (aka Surya Pradarshani)

    <--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

    Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
    Hand Level: shoulder
    Benefits: strained, tired eyes are given its glow again. Eyesight improves.
    Affected Body Part: eyes
    Done with: Trataka Kriya and Sambhavi Mudra
    Dosage: 20 minutes



    Matangi Matangi Mudra

    Matangi Mudra

    <--#include virtual="/2019/sep/mudra_matangi/matangi.shtml" -->

    Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
    Hand Level: shoulder level
    Activated Elements: fire
    Benefits: increased personal power and confidence, mental steadfastness
    Chakra Affected: Manipuraka chakra
    Affected Body Part: navel
    Mantra: RAM
    Dosage: 20 minutes
    Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package



    Sankalpa Sankalpa Mudra

    Sankalpa Mudra (aka Sankalp)

    <--#include virtual="/2019/sep/mudra_sankalpa/sankalpa.shtml" -->

    Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
    Hand Level: resting on the right lap
    Benefits: your intentions manifest
    Dosage: 20 minutes
    Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
    Notes: when the palms are sealed together, energy stored within our body is released together with the intention



    Apana Apana Mudra

    Apana Mudra (aka Apan)

    <--#include virtual="/2019/sep/mudra_apana/apana.shtml" -->

    Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
    Hand Level: shoulder level while on chair pose (Utkatasana)
    Activated Chakra: Muladhara chakra
    Activated Elements: fire, sky, and earth
    Bandha: Mula bandha
    Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
    Affected Body Part: anus, sexual organ and skin - where toxins come out
    Notes: perform 15 minutes, 3x/day; frequent urination might occur



    Ling Ling Mudra

    Ling Mudra

    <--#include virtual="/2019/oct/mudra_ling/ling.shtml" -->

    Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
    Hand Level: shoulder
    Activated Elements: fire
    Activated Chakra: Manipuraka
    Pranayama: Kapalabhati
    Alternative Mudra: Mandukasana
    Mantra: RAM
    Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
    Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers



    Surya Surya Mudra

    Surya Mudra

    <--#include virtual="/2019/sep/mudra_surya/surya.shtml" -->

    Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire and earth
    Benefits: weight loss, treats thyroid disorder, peace of mind
    Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers



    Apan Vayu Apan Vayu Mudra

    Apan Vayu Mudra (aka Hearth, Mruta Sanjeevini)

    <--#include virtual="/2019/sep/mudra_apanvayu/apanvayu.shtml" -->

    Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
    Hand Level: shoulder
    Benefits: stops major cardiac arrest, stabilize blood pressure
    Dosage: 15 mins, 2x/day



  6. *** DONE: Gyana, Akash, Prithvi, Varun, Anjali, Prana, Surya Pradarshini, Sankalpa, Surya, Vayu
    NEXT: Apana, Ling

    WARM-UP

  7. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  8. *** Matt hung on for 47 seconds

  9. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  10. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)
  11. Pranayama/Breathing: Wim Hof
    /yoga_class/p_wim3rnd.shtml
    1st 1:00, exhale hold/relax, inhale hold/relax
    2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo
  12. ASANA

    Sirsasana? no

    back strengthening, slow declines, stilling the mind?

    *** NEXT: flutter, reverse plank, floor-facing and side crunch, side hip lift/decline

    ADHITTHANA (strong determination)

  13. Adhitthana: Side plank (L & R) - hold the side plank for as long as you can, keeping the hips from sagging, observing the increasing difficulty without reacting to it. Do Wim Hof and do the other side. The object of this exercise is to strengthen the mind. As an added benefit, the obliques will also be strengthened.
  14. Adhitthana: Forward Bend on Seated Side Split
    /yoga_class/adh_seated_sidesplit.shtml
    This is a Yin Yoga pose done to point of failure. This is also the fastest way to gain flexibility. Do a seated side split and bend forward. Try to relax and contunue deep breathing. The longer it's held, the more the muscles loosen up and allow the stretch to deepen
  15. *** DONE: side plank L&R, 1 min each

    MEDITATION / PRANAYAMA II

  16. Meditation: Trataka - stare into one object that doesn't move without blinking. Keep staring until both eyes tear up. Do this with Surya Pradarshini Mudra. Done daily, no eye disease can befall the eyes.
  17. Meditation: Sambhavi - after doing Trataka, when tears have welled up, gently close the eyes and concentrate on the third eye.

    Meditating on the third eye allows one to coast through life with grace and ease. You no longer struggle with life.

  18. Surya Pradarshini Mudra, Trataka Kriya and Sambhavi Mudra for the eyes
    Surya Pradarshini Mudra, Trataka Kriya and Sambhavi Mudra for the eyes

    CHANT to close the session

  19. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  20. HOMEWORK

    Chant the Mudra of your choice for 20 minutes and compare the 'before' and 'after' feeling.

    NEXT SESSION

  21. ???


Comments:

MattMatt South Africa
(Jul 03, 2022)

Jul 07 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, ABS (continuation), Mudra (continuation) and introducing Yin-style hip-openers.

    CHANT to open the class

    [an error occurred while processing this directive] *** Like most of my students, they're beyond the survival phase, beyond the 'sex, drugs and rock & roll' phase, and now out to make their mark on the world - thus focus on Manipuraka + RAM chanting

    CONCEPT / THEORY I

  1. Hasta Mudra (hand)
    <--#include virtual="/yoga_class/lec_mudra1.shtml" -->

    Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:

    Benefits

    1. restoring energy balance to heal the body, mind and spirit
    2. therapy for specific illness
    3. spiritual development
    4. instilling peace of mind
    5. enhances personality development
    6. clears energy blockages

    Characteristics of Mudras

    1. Mudras aid in spiritual development, peace of mind, disease, and personality development.
    2. When done for therapy, some mudras need to be done for 45 minutes regularly until an ailment is gone.
    3. Mudras can be combined with a mantra, performed with asanas, pranayama and meditation.
    4. Mudras are usually done in a comfortable seated position preferably in lotus (padmasana), sit-bones centered, spine vertically aligned.
    5. Mudras are done either at shoulder level or with hands on top of the knees/lap.
    6. With the exception of the Gyani Mudra, mudras are often neglected in meditation classes in favor of bandhas, mantras and the breath.
    7. Some mudras are only done during meditation asanas.
    8. Mudras done with the left hand affect the right body and vice-versa.
    9. Fingers don't need to be pressed against each other. Having them lightly touch each other is optimum and produces great results.

    TYPES OF MUDRAS

    Gyana Gyana Mudra

    Gyana Mudra (aka Gyan, Chin, Jnana)

    <--#include virtual="/2019/sep/mudra_gyana/gyana.shtml" -->

    Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
    Hand Level: shoulder or on lap
    Activated Elements: fire and air (combustible)
    Benefits: memory retention, increased comprehension and concentration, gaining wisdom
    Chakra Affected: Muladhara to Ajna (root to third eye)
    Affected Body Part: pituitary and pineal glands, brain
    Mantra: Om
    Notes: can be done anywhere, anytime, by anybody



    Akash Akash Mudra

    Akash Mudra

    <--#include virtual="/2019/sep/mudra_akash/akash.shtml" -->

    Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
    Hand Level: shoulder level with bent elbows
    Activated Elements: fire and sky
    Benefits: heart opener, cures heart and ear and bone problems
    Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
    Affected Body Part: heart, ears
    Mantra: YAM (seed mantra for heart)
    Notes: do this for 15 minutes, 3x/day. Don't do this while walking.

    *** Akash Mudra is a heart opener so it helps in making decisions not based solely on logic (brain) but also on compassion and harmony.

    Prithvi Prithvi Mudra

    Prithvi Mudra (aka Pruthvi)

    <--#include virtual="/2019/sep/mudra_prithvi/prithvi.shtml" -->

    Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: earth and fire
    Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
    Affected Body Part: entire physical body
    Mantra: LAM (Muladhara for body hardness)
    Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)



    Varun Varun Mudra

    Varun Mudra

    <--#include virtual="/2019/sep/mudra_varun/varun.shtml" -->

    Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire and water
    Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis



    Anjali Anjali Mudra

    Anjali Mudra

    <--#include virtual="/2019/sep/mudra_anjali/anjali.shtml" -->

    Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
    Hand Level: heart center
    Activated Chakra: Anahata chakra
    Activated Elements: all elements - anjali brings union as the five elements converge
    Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
    Affected Body Part: heart
    Notes: awareness that the seat of consciousness resides in the heart, and not in the brain



    Prana Prana Mudra

    Prana Mudra (aka Pran)

    <--#include virtual="/2019/sep/mudra_prana/prana.shtml" -->

    Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire, water and earth
    Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
    Dosage: up to 45 minutes
    Notes: should only be practised by the virtuous



    Surya Pradarshini Surya Pradarshini Mudra

    Surya Pradarshini Mudra (aka Surya Pradarshani)

    <--#include virtual="/2019/sep/mudra_suryapradarshini/suryapradarshini.shtml" -->

    Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
    Hand Level: shoulder
    Benefits: strained, tired eyes are given its glow again. Eyesight improves.
    Affected Body Part: eyes
    Done with: Trataka Kriya and Sambhavi Mudra
    Dosage: 20 minutes



    Matangi Matangi Mudra

    Matangi Mudra

    <--#include virtual="/2019/sep/mudra_matangi/matangi.shtml" -->

    Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
    Hand Level: shoulder level
    Activated Elements: fire
    Benefits: increased personal power and confidence, mental steadfastness
    Chakra Affected: Manipuraka chakra
    Affected Body Part: navel
    Mantra: RAM
    Dosage: 20 minutes
    Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package



    Sankalpa Sankalpa Mudra

    Sankalpa Mudra (aka Sankalp)

    <--#include virtual="/2019/sep/mudra_sankalpa/sankalpa.shtml" -->

    Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
    Hand Level: resting on the right lap
    Benefits: your intentions manifest
    Dosage: 20 minutes
    Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
    Notes: when the palms are sealed together, energy stored within our body is released together with the intention



    Apana Apana Mudra

    Apana Mudra (aka Apan)

    <--#include virtual="/2019/sep/mudra_apana/apana.shtml" -->

    Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
    Hand Level: shoulder level while on chair pose (Utkatasana)
    Activated Chakra: Muladhara chakra
    Activated Elements: fire, sky, and earth
    Bandha: Mula bandha
    Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
    Affected Body Part: anus, sexual organ and skin - where toxins come out
    Notes: perform 15 minutes, 3x/day; frequent urination might occur



    Ling Ling Mudra

    Ling Mudra

    <--#include virtual="/2019/oct/mudra_ling/ling.shtml" -->

    Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
    Hand Level: shoulder
    Activated Elements: fire
    Activated Chakra: Manipuraka
    Pranayama: Kapalabhati
    Alternative Mudra: Mandukasana
    Mantra: RAM
    Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
    Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers



    Surya Surya Mudra

    Surya Mudra

    <--#include virtual="/2019/sep/mudra_surya/surya.shtml" -->

    Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
    Hand Level: shoulder
    Activated Elements: fire and earth
    Benefits: weight loss, treats thyroid disorder, peace of mind
    Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers



    Apan Vayu Apan Vayu Mudra

    Apan Vayu Mudra (aka Hearth, Mruta Sanjeevini)

    <--#include virtual="/2019/sep/mudra_apanvayu/apanvayu.shtml" -->

    Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
    Hand Level: shoulder
    Benefits: stops major cardiac arrest, stabilize blood pressure
    Dosage: 15 mins, 2x/day



  2. *** DONE Today: Matangi, Apana, Apan Vayu, Surya
    DONE Previously: Ling, Gyana, Akash, Prithvi, Varun, Anjali, Prana, Surya Pradarshini, Sankalpa, Surya, Vayu
    NEXT: no more, already complete

    How's the Homework?

  3. Mudra meditation/chanting
    <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
    Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes
  4. WARM-UP

  5. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  6. *** Matt hung on for 53/30/9 seconds

  7. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  8. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  9. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

    *** one round of Wim Hof after the ABS

    ASANA

    Sirsasana? no

    back strengthening ✓, slow declines ✓, stilling the mind ✓?

  10. ABS| Wim Hof
    <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
      Facing Up
    1. reverse plank
    2. Russian twist
    3. leg raise
    4. crunch
    5. boat
    6. hip raise
    7. seated in&out
    8. bicycle
    9. flutter kicks

    10. Facing Down
    11. high/dolphin plank
    12. hamsasana
    13. mayurasana
    14. slide the mat

    15. Facing Side
    16. side plank
    17. side hip raise/lower
    18. oblique crunches

    19. Arm Balancing
    20. lolasana
    21. crane
    22. L-sit

    23. Back Muscles
    24. superman F, S, B
    25. half-forwardbend to standing

  11. *** DONE Today: flutter
    NEXT: reverse plank, floor-facing and side crunch, side hip lift/decline

    ADHITTHANA (strong determination)

  12. Adhitthana: Forward Bend on Seated Side Split
    /yoga_class/adh_seated_sidesplit.shtml
    This is a Yin Yoga pose done to point of failure. This is also the fastest way to gain flexibility. Do a seated side split and bend forward. Try to relax and contunue deep breathing. The longer it's held, the more the muscles loosen up and allow the stretch to deepen
  13. MEDITATION / PRANAYAMA II

  14. Meditation: Savasana
    <--#include virtual="/yoga_class/m_savasana.shtml" -->
    Let the body fall asleep as the mind remains alert, awake and vigilant
  15. CHANT to close the session

  16. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  17. HOMEWORK

    Chant the Mudra of your choice for 20 minutes and compare the 'before' and 'after' feeling.

    NEXT SESSION

  18. ???


Comments:

MattMatt South Africa
(Jul 07, 2022)

Jul 08 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, ABS, Yin-style hip-openers (continuation). Mudras and Chakras are complete.

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. *** a refresher to all the 7 chakras

    How's the Homework?

  3. Mudra meditation/chanting
    <--#include virtual="/yoga_class/homework_mudra1.shtml.shtml" -->
    Pick on one mudra we took up today and meditate/chant on it for 20 minutes. Feel the difference between doing it once only and another for 20 minutes
  4. WARM-UP

  5. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  6. *** Matt hung on for 43/23/9 seconds

  7. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  8. *** Feeling tight on the lower back muscles from deadlifting, Matt carried 2 water jars to intensify his rag doll hang

    Matt on weighted rag-doll for intensified lower-back stretch
    Matt on weighted rag-doll for intensified lower-back stretch

  9. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  10. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

    *** pranayama was interspersed with ABS and hip-openers. Final pranayama was 1:30 of Wim Hof with inbreath hold for the high.

    ASANA

    Did sirsasana, side plank, frog, seated butterfly on forward bend, lying-down butterfly on savasana

    back strengthening ✓, slow declines ✓, stilling the mind ✓?

    CHANT to close the session

  11. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  12. HOMEWORK

    Chant or meditate on Manipuraka for 20 minutes

    NEXT SESSION

  13. Vision Therapy


Comments:

MattMatt South Africa
(Jul 08, 2022)

Jul 10 (Sun 3:00-4:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, vision therapy and carrot juicing (with Tom and Chunyah)

    CHANT to open the class

  1. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  2. WARM-UP

  3. Wrists: Mani Bandha
    <--#include virtual="/yoga_class/str_wrist.shtml" -->
    This rotational wrist exercise is not simply to develop strong wrists, but to lock the prana. This is one of the 9 bandhas - Mani Bandha or energy lock on the wrists.

    a) extend both arms forward, close the palms into a fist with thumbs inside. Keeps the arms straight and begin to rotate the fists in one direction then the other direction. 10 rotations each.
    b) on Table Top, stretch the wrists, palms facing up and down
    c) interlace the fingers and move the hands to an infinity movement...other direction
  4. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  5. *** Matt hung on for xxxx seconds

  6. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  7. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  8. CLASS INTRODUCTION: YOGA for Healthy Eyes

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

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

    Complimentary Supplements

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

    Alternative Vision Therapies

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

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

      Here is a Gabor Patch game.

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

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

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

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

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

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

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

      1. cat & cow scapular movement / head movement

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

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

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

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

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

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

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

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

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

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

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

    Yogic Eye Therapy

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

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

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

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

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

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

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

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


    CHANT to close the session

  9. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  10. NEXT SESSION

  11. one-legged balancing?


Comments:

MattMatt South Africa
(Jul 10, 2022)

Jul 14 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Ohm joins us back. Core and hip-openers, wrist-ankle-knee bandhas, emptiness meditation

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. WARM-UP

  3. Ankle: Kulpha Bandha w/ Terraband
    <--#include virtual="/yoga_class/str_ankle.shtml" -->
    This rotational exercise on the ankle is not simply to develop strong ankles, but to lock the prana. This is one of the 9 bandhas - Kulpha Bandha or energy lock on the ankles.

    Secure a terraband on a post and latch one foot on the other loop, keeping the entire leg stretched. Ensure that the terraband is already partially stretched. Now, pull the foot on the opposite direction but keep the leg straight and not moving. This is strictly an ankle movement. 10 reps and repeat on the other side.
  4. Knee: Janu Bandha
    <--#include virtual="/yoga_class/str_knee.shtml" -->
    This rotational/fortification exercise develops strong knees, but also lock the prana and prevents it from leeching. This is one of the 9 bandhas - Janu Bandha or energy lock on the knee.

    a) stretch the knees. Sit on a wall and hold it until you cannot
    b) do the gymnast squat where feet are perpendicular to each other. 10 reps and do the other side
    c) pistol squat, 5 slow decline reps...other direction
  5. Wrists: Mani Bandha
    <--#include virtual="/yoga_class/str_wrist.shtml" -->
    This rotational wrist exercise is not simply to develop strong wrists, but to lock the prana. This is one of the 9 bandhas - Mani Bandha or energy lock on the wrists.

    a) extend both arms forward, close the palms into a fist with thumbs inside. Keeps the arms straight and begin to rotate the fists in one direction then the other direction. 10 rotations each.
    b) on Table Top, stretch the wrists, palms facing up and down
    c) interlace the fingers and move the hands to an infinity movement...other direction
  6. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  7. *** Matt hung on for xxxx seconds, Ohm for seconds

  8. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  9. *** weighted jars on forward/back/side bends

  10. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

  11. PRANAYAMA I

  12. Breathing - explaining the 4 air cavities of the lungs and how to fill them up, nose breathing vs mouth breathing, how to breathe (slow, steady, deep, full, paused).

    1 round: 5 minutes of Ujjayi breathing employing all of the above
  13. ASANA

    *** leg cradle, butterfly, twists, locust, bow

    ADHITTHANA (strong determination)

  14. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.
  15. *** as part of Janu Bandha

    MEDITATION / PRANAYAMA II

  16. Meditation: Emptiness
    <--#include virtual="/yoga_class/m_emptiness.shtml" -->

    Alone in Total Darkness?
    The concept of emptiness conjures an imagery of being alone in complete, absolute and total darkness. Not exactly a very inviting place or state of being. Thankfully, that is not what emptiness means. But let us dispel the myth first. Is emptiness lonely? Loneliness is something...it's a state of being...it's a feeling. Feelings cannot exist within emptiness. Is emptiness being in complete darkness? Complete darkness is a color. Color cannot exist in emptiness.
    Emptiness means a few things but they are all saying the same thing.

    Emptiness is Impermanence
    Emptiness means impermanence. You can identify with your body, but at some point, the body dies. Does it mean your complete existence die too? Or, is there something left when the body dies? This goes true for all our sensory perception - our memories, our feelings, our thoughts, our ego...everything we thought was "I, me mine". They will all come to pass...like everything else. Relationships will come and go. Marriages will peak to an unbridled bliss and end over a toothpaste cap. FIAT money will flourish and be replaced by crypto. Even science says that our universe will end to a great crunch or dissolve in its accelerated expansion. Even at the quantum level...when we look at the building blocks of our reality...there is no solidity...you see elementary particles arising and passing away. Everything is impermanent.

    Emptiness means No Objective Reality
    Emptiness also means there is no objective reality. Nothing exists independent of anything else. There is only emptiness. Let us take a flower for instance. Yes, you can see its mesmerizing beauty, feel its smooth velvety texture and smell its sweet fragrance. Does that mean that the flower has an objective existence? Does that mean that the flower exists independent of anything else? But without the sun, without the earth, without water...there is no flower. So, a flower, just like everything else, is not objective reality. A flower does not have a separate existense independent of anything and everything around it. Again, it brings us back to emptiness...the emptiness of independent existence.

    Emptiness is a Forced Lesson in Life
    Emptiness is also understood to be forced lesson in life...but an illusion nonetheless. Therefore it remains empty. In life, we hurdle very difficult situations that can either make or break us. These life situations are unique for all of us. Why? Because we need to learn unique lessons to evolve further. I believe that is the reason why we are here.

    No matter how challenging the situation might seem, no matter how real it feels, we can keep the balance of our mind knowing that all this is a test. We can simply observe this difficulty without reaction. We can be aware of this challenge like looking at a chess board. If we are aware and mindful of this difficult situation (mabye you were cheated on by your lover, maybe we were swindled by your best friend, maybe lies were spread about you), mindful of the anger and hate being generated, then instead of reacting in a violent/vengeful fashion, we can choose to remain equanimous and observe the turn of events that led to this situation. We remain calm and equanimous...like that oasis in the eye of the storm. We can then objectively look at how things can be resolved - without the hate and without the anger.

    And by resolving this matter with a calm and balanced mind, we gain wisdom instead of acting on revenge. By gaining wisdom, we learn the lesson that we needed to learn from this human experience, allowing us to evolve and continue with our path to self-realization. If we resort to anger and retribution, then we are doomed to be reborn and go through this process again...until we learn the lessons...until we 'get it'. This is our karmic fate. We cannot escape this fate. Therefore, it's a forced life lesson. But once we learn it, the difficult situation is diffused like it never existed. Therefore, when the purpose of this challenge is met, we realize that this test was only to teach us a powerful lesson that we needed to learn. The problem arises, we learn from it, and it dissolves into emptiness.

    Objects of Hate and Desire
    If we see an object of desire (lots of money, fast cars, big house) or an object of hate (someone who draggeed your name in mud, someone who swindled you), you don't get too affected when you begin to see these things as empty. You don't get attached to these objects of desire, and you don't develop an aversion to these objects of hate.

    Feel It
    The true nature of our consciousness is emptiness. Don't intellectualize, otherwise it only becomes a concept of abstract philosophy. Feel it. Feel the gratitude for realizing it. Feel the emptiness. Feel that this is all perception...all illusion that allows us to have a human experience.

  17. CHANT to close the session

  18. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  19. NEXT SESSION

  20. Yama continuation, one-legged balancing?


Comments:

MattMatt South Africa
(Jul 14, 2022)

OMOM Thailand
(Jul 14, 2022)

Jul 15 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, one-legged asanas, Yama, Meditation: Evolutionary Stage 3

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** Matt hung on for 19/10/05 seconds, Ohm for seconds

    CONCEPT / THEORY I

    *** went through the Yama: asteya/aparigraha

    PRANAYAMA I

  5. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
    <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->

    a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud

    b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
  6. ASANA

  7. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  8. balancing (one-leg) | Wim Hof

    1. tree
    2. hand-to-big-toe
    3. eagle
    4. warrior III
    5. dancer
    6. half moon
    7. pistol squat

  9. *** Ashtanga Yoga: tree, hand-big toe, dancer, Warrior III, ardha padmasana forward bend

    MEDITATION / PRANAYAMA II

  10. Meditation: Evolutionary Stage 3
    <--#include virtual="/yoga_class/m_evolutionary_stage3.shtml" -->
    A.3) Evolutionary Stage Meditation

    Evolutionary Stage Meditation
    This has to be done as a preparation before doing the Completion Stage (6 Yogas of Naropa) - so we're not even beginning Tummo Yoga. You have to go through the 3 cycles of life:

    1. Death (dharmakaya state)
      From a state of emptiness (above), imagine a white light appearing. It gets bigger and its radiance takes over you. And you become that white light. The white light morphs into red...and then into black...and then into a clear light (subtle mind able to perceive emptiness) where everything is one...no separation. Bask into this blissful oneness. Feel and don't intellectualize. You are simulating death.
    2. Intermediate State (samboghakaya state)
      Imagine a blue light emanating and its radiance takes over everything including you. And now, you also become this blue light. Meditate oneness and no separation. Feel it. You are in a state between death and rebirth, lasting anywhere from a moment to 49 days.
    3. Rebirth (nirmanakaya state)
      From a space of oneness, visualize a reddish white light. And you fuse into this light. And you are being reborn.

    Note - this session alone can be a 1-hour guided meditation class.
  11. CHANT to close the session

  12. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  13. Listening to binaural beats and meditating on your desires

    NEXT SESSION

  14. Yama continuation, other bandha? Ashtanga?


Comments:

MattMatt South Africa
(Jul 15, 2022)

OMOM Thailand
(Jul 15, 2022)

Jul 18 (Mon 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Last Sunday's class was moved today. Today, core asanas interspersed with Wim Hof. Yama - bhramacharya/kshama/dhrthi/daya/mitahara, Meditation: Becoming Buddha

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** Matt hung on for 35 seconds, Ohm for 25 seconds

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. CONCEPT / THEORY I

  7. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y05_brahmacharya.shtml
    Sperm is bindu / amrita, another form of prana that is equally as powerful and sustains our longevity. Don't waste it. Ejaculate only if you want to pro-create. Otherwise, enjoy sex but stop before you reach the point of no return. And rechannel your sexual energy back into the body. You'd be surprised to see how strong you become.
  8. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y06_kshama.shtml
    Don't be reactive...don't cry. If you get triggered, don't be impulsive and retaliate or be defensive. Pause. Breathe. Remain composed. Maintain the balance of your mind. Understand what just happened and see what exercisable options are available. You don't have to auto-pilot with your old habit patterns. If you must, write a scathing letter to the offender...don't hold back, and write all the expletives. Then don't send the letter. Read it again after a few days and you'll be glad you never sent it. You can burn the letter.
  9. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y07_dhrthi.shtml
    Mental fortitude. Don't let setbacks stop you. Keep moving, keep learning. Have a strong undeterred mind. Keep ploughing regardless of adversity
  10. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y08_daya.shtml
    treating everyone the same and being impartial whether friend or foe, acquaintance or stranger, untouchable or royalty. Do not differentiate
  11. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y09_mitahara.shtml
    Don't fill up the stomach with food. Don't overeat. Half the stomach for food, a quarter for water and a quarter for air. This is optimum for the stomach
  12. *** this finishes all the Yama

    ADHITTHANA (strong determination)

  13. Adhitthana: Side plank (L & R) - hold the side plank for as long as you can, keeping the hips from sagging, observing the increasing difficulty without reacting to it. Do Wim Hof and do the other side. The object of this exercise is to strengthen the mind. As an added benefit, the obliques will also be strengthened.
  14. PRANAYAMA I

  15. Pranayama/Breathing: Wim Hof
    /yoga_class/p_wim3rnd.shtml
    1st 1:00, exhale hold/relax, inhale hold/relax
    2nd 1:15, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 1:30, inhale hold/tri-bandha/fire, exhale tummo
  16. *** Wim Hof pranayama was interspersed with ABS - side plank, bicycle, boat. Final pranayama was 2:00 of Wim Hof with inbreath hold for the high.

    MEDITATION / PRANAYAMA II

  17. Meditation: Becoming Buddha
    <--#include virtual="/yoga_class/m_becoming_buddha.shtml" -->
    A.4) Becoming Buddha

    Becoming Buddha
    After going through the 3 stages of the life cycle and now being reborn, you identify yourself as a divine being... self-realized...a Buddha. Do not intellectualize. Feel the Buddhahood residing within you. See the bluish radiance emanating from you. Your words are mantra - sacred sounds which serve as the building blocks of reality. Your thoughts construct and deconstruct reality. Your volition is infinite oneness...no separation, just an indivisible singularity. You transcend the trappings of physical reality. You exude an energy of pure bliss. In your presence, in the here-and-now where you are, heaven exists. Your aura empowers everyone to see themselves as divine incarnation. This is now your reality. You are Buddha.

  18. CHANT to close the session

  19. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  20. NEXT SESSION

  21. Niyama continuation (xxxxxxxxxxx), other bandha?


Comments:

MattMatt South Africa
(Jul 18, 2022)

OMOM Thailand
(Jul 18, 2022)

Jul 19 (Tue 1:00-2:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Special class today as Ohm moves back to Tran this Wednesday. Today, we focused on stretches involving the IT band and gluts since Ohm and Matt have issues with these. Yama - arjavam and kshama. Meditation: bhramari

    CHANT to open the class

  1. YAM
    <--#include virtual="/yoga_class/chant_yam.shtml" -->
    Single-pointed focus on the mudra on the Ujjayi inhale. For strengthening the physical heart, use Pran Vayu Mudra. If strengthening the energetic heart, use Anjali Mudra. On the exhale, shift focus on the Anahata Chakra (heart)
    a) to start the class, 1 minute composure then 3-5 mins of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** Matt hung on for 45 seconds, Ohm for 25 seconds

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. *** seated asanas, glut stretching, hip / shoulder openers

    NIYAMA / THEORY I

  7. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y06_kshama.shtml
    Don't be reactive...don't cry. If you get triggered, don't be impulsive and retaliate or be defensive. Pause. Breathe. Remain composed. Maintain the balance of your mind. Understand what just happened and see what exercisable options are available. You don't have to auto-pilot with your old habit patterns. If you must, write a scathing letter to the offender...don't hold back, and write all the expletives. Then don't send the letter. Read it again after a few days and you'll be glad you never sent it. You can burn the letter.
  8. Yama: ahimsa | satya | asteya | aparigraha | brahmacharya | kshama | dhrthi | daya | arjavam | mitahara
    /yoga_class/y09_arjavam.shtml
    Honest state of mind. Do not play clever mind games to rationalize a dishonest deed

  9. ADHITTHANA (strong determination)

  10. Adhitthana: Butterfly Back/Forward Bend
    <--#include virtual="/yoga_class/adh_butterfly_backbend.shtml" -->
    Seated on Butterfly with arms extended behind for support, do a backbend with wide-open chest for 1 slow full inhale. Hold for as long as you can. On the exhale, straighten your back, hands on the laps, and do a forward bend with a rounded back...very slow exhale. Keep doing this cycle for the next 5 minutes, making it as slow as possible without straining.

    An alternative is to hold it on the exhale (not on the inhale) and perform the 3 bandhas - mula, uddhiyana and jalandara bandha.
  11. MEDITATION / PRANAYAMA II

  12. Meditation: Bhramari - 5 mins, refresher/explanation of Bhramari meditation with covered perception sensory organs
  13. *** personalizing a mudra where one acts as receiver inhale, receiving infomation, knowledge, insight and realizations from the universe and the akashic records. On the exhale, chanting the 'bee', one acts as transmitter, putting the word out to the universe of intentions, questions, and help. By defaulting into the personal mudra, one harnesses the power of the Big Bang...no one can touch him. The whole cosmos mantles itself to protect the meditator. Feeling gratitude for all these blessings.
  14. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
  15. NEXT SESSION

  16. Niyama continuation (hri, japa, honam), other bandha?


Comments:

MattMatt South Africa
(Jul 19, 2022)

OMOM Thailand
(Jul 19, 2022)

Jul 22 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Niyama: sauca, puja, daana. Meditation: vipassana

    CHANT to open the class

  1. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** Matt hung on for 30 seconds

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  7. NIYAMA / THEORY I

  8. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n04_sauca.shtml
    be clean and hygienic, inside and out
  9. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n05_puja.shtml
    Surrender to divinity in humility...no ego
  10. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n06_daana.shtml
    Charity without expectation of return. No IOUs, moral or material

  11. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

  12. Pranayama: Manipuraka > Kapalabhati > Surya/Chandra Bhedan
    <--#include virtual="/yoga_class/p_kapalabhati_suryachandra.shtml" -->

    a) 1st round: do 1 minute of kapalabhati on both nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra with mula bandha and stay there with awareness on the navel. Inhale as you rise, and just hold and observe sensation (no bandhas). Visualizing a ball of fire burning hot in the navel. Exhale on uddhiyana bandha visualizing a ball of fire shooting up from the Manipurak all the way to the top of the head, exploding into a radiant white mushroom cloud

    b) 2nd round: do 1 minute of kapalabhati only on the right nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    c) 3rd round: do 1 minute of kapalabhati only on the left nostril, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above

    d) 4th round: do 1 minute of kapalabhati on alternating nostrils, empty on the last exhale, uddhiyana bandha, mandukasana mudra and stay there. On the inhale, do the same as above
  13. ASANA

    *** leg cradle, standing wide-legged asanas, goddess, skandasana

    ADHITTHANA (strong determination)

    *** DONE: boat with hand press and feet press, followed by Savasana (vipassana)

    MEDITATION / PRANAYAMA II

  14. Meditation: Vipassana - vipassana, guided body scanning
  15. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
  16. NEXT SESSION

  17. Niyama continuation (hri, japa, honam), other bandha?


Comments:

MattMatt South Africa
(Jul 22, 2022)

OMOM Thailand
(Jul 19, 2022)

Jul 24 (Sun 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Niyama: hri, japa, homam. Meditation: heart affirmation

    CHANT to open the class

  1. HAM
    /yoga_class/chant_ham.shtml
    Single-pointed focus on Visuddhi Chakra (throat)
    a) to start the class, 1 minute composure then 3 mins of HAM chanting on Akash mudra - ujjayi breathing on the inhale, then HAM chanting on the exhale as focus is shifted on the chakra (not the mudra)
    b) to end the class, 1 minute composure then 3 rounds of HAM chanting - ujjayi breathing on the inhale, then HAM chanting on the exhale
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** Matt hung on for 50 seconds

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  7. NIYAMA / THEORY I

  8. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n07_hri.shtml
    Own up to your mistakes, don't pass the blame to others, learn from the mistakes and don't do it again
  9. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n08_japa.shtml
    Chant the mantras. Mantras are powerful vibrations that affect the mind, body and reality
  10. Niyama: tapas | santosha | svadyaha | sauca | puja | daana | hri | japa | homam
    /yoga_class/n09_homam.shtml
    Perform the spiritual rituals

  11. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

  12. Breathing - explaining the 4 air cavities of the lungs and how to fill them up, nose breathing vs mouth breathing, how to breathe (slow, steady, deep, full, paused).

    1 round: 5 minutes of Ujjayi breathing employing all of the above
  13. ASANA

    *** (Jul 24) weighted forward bend for rhomboids, lats and traps. Warriors I/II

    Meditation: Heart Affirmation
    <--#include virtual="/yoga_class/m_heart_affirmation.shtml" -->
  14. Meditation: Heart Affirmation

    This is a fusion of chanting, pranayama and meditation.

    a) Internalize on a personal affirmation. It can be deep and all-encompassing, "My consciousness, the universe and God are one. They all reside within me". Or it can be specific, "I gain access to all the information in the Akashic Records".

    b) Choose your Mudra

    c) empty your lungs and Ujjayi inhale while visualizing that Kundalini is being pushed up from Muladhara Chakra along the Sushumna Nadi, passing through the other major chakras until kundalini reaches the top of the head, Sahasrara Chakra. Hold the breath in while engaging Mula Bandha, Uddhiyana Bandha and Jalandara Bandha.

    d) While holding the breath, repeat your affirmation

    e) on the exhale, focus your awareness on the Heart Chakra as you chant YAM, feeling that your affirmations are being answered

    f) When the lungs are empty, hold for a few more seconds and feel the void / emptiness while generating that feeling of gratitude that your affirmation has already happened. FEEL and THINK - together, they move mountains g) Ensure you pace your breath-hold so that you have enough time to feel the gratitude on empty lungs without feeling strained. Do a few regular breaths to recover. Repeat the process.

  15. NEXT SESSION

  16. Niyama has been completed. Next, refresher on asana and pranayama, other bandha?


Comments:

MattMatt South Africa
(Jul 24, 2022)

Jul 28 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Pratyahara, alternating Hang with Handstand

    CHANT to open the class

  1. HAM
    /yoga_class/chant_ham.shtml
    Single-pointed focus on Visuddhi Chakra (throat)
    a) to start the class, 1 minute composure then 3 mins of HAM chanting on Akash mudra - ujjayi breathing on the inhale, then HAM chanting on the exhale as focus is shifted on the chakra (not the mudra)
    b) to end the class, 1 minute composure then 3 rounds of HAM chanting - ujjayi breathing on the inhale, then HAM chanting on the exhale
  2. WARM-UP

  3. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  4. *** alternated with Handstand
    Matt hung on for 50 seconds

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  7. Pratyahara THEORY I

  8. Class introduction: 8 Limbs: Pratyahara
    <--#include virtual="/yoga_class/intro_pratyahara.shtml" -->
    Withdrawal of the senses from the outside world and bringing them under control as we redirect all our focus inside our mind, body and spirit. Now, we enter the realm of the mind. This takes practice and patience to develop this skill - the body is a lot easier to control than the mind. When the body is completely relaxed through asana and pranayama, awareness in the mind increases, developing pratyahara. Padmasana allows the body to be held completely steady for long periods of time, and thus ideal in developing pratyahara. Bhramari chanting/mudra (aka shankmukhi/yoni mudra) is ideal in symbolizing the withdrawal of senses. Meditating on nada sounds leads to pratyahara as concentration is focused inside.
    Caution: while focusing inside, it becomes a slippery slope to be engrossed into one's personal conflicts and problems.

  9. PRANAYAMA I

    NOTE:
    all breath-holds with bandhas will be done on the exhale (bahya kumbhaka)

  10. Pranayama/Breathing: Wim Hof SLOW
    /yoga_class/p_wim3slow.shtml
    The regular Wim Hof can be too aggressive for someone who wakes up at 4am to do pranayama, or too fast for anyone with a blocked nostril. Since slow breathing takes a longer time, the time here is likewise lengthened.

    Breath-in and fully inflate the 4 lung cavities, hold for 1 sec, then exhale fully, hold 1 sec, repeat
    1st 1:30, exhale hold/relax, inhale hold/relax
    2nd 2:00, exhale hold/relax, inhale hold/tri-bandha/fire , exhale tummo
    3rd 2:30, inhale hold/tri-bandha/fire, exhale
  11. *** SLOW Wim Hof

    ASANA

  12. ABS| Wim Hof
    <--#include virtual="/yoga_class/a_abs_wim.shtml" -->
      Facing Up
    1. reverse plank
    2. Russian twist
    3. leg raise
    4. crunch
    5. boat
    6. hip raise
    7. seated in&out
    8. bicycle
    9. flutter kicks

    10. Facing Down
    11. high/dolphin plank
    12. hamsasana
    13. mayurasana
    14. slide the mat

    15. Facing Side
    16. side plank
    17. side hip raise/lower
    18. oblique crunches

    19. Arm Balancing
    20. lolasana
    21. crane
    22. L-sit

    23. Back Muscles
    24. superman F, S, B
    25. half-forwardbend to standing

  13. ADHITTHANA (strong determination)

  14. Adhitthana: Lying Down Butterfly
    <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
    Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.
  15. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  16. NEXT SESSION

  17. Nextxxxx


Comments:

MattMatt South Africa
(Jul 28, 2022)

Jul 29 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, no lecture, stretching (head to foot), vinyasa with slow push up, butterfly holds and isometric holds/Wim Hof/Vinyasa.

    CHANT to open the class

  1. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  2. WARM-UP

  3. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  4. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  5. *** Matt hung for 57 seconds

    ASANA

  6. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  7. Dynamic Tension| Wim Hof | Vinyasa with slow push-up
    <--#include virtual="/yoga_class/a_dynamictension_wim.shtml" -->
    1. Clasped Hands pushing Up and Down (L&R)
    2. Pushing Palms Together (Front)
    3. Pushing Palms Apart (Front)
    4. Pushing Palms Apart (Back)
    5. Bent Knees Pushing Out
    6. Bent Knees Pushing In

  8. MEDITATION / PRANAYAMA II

  9. Meditation: Anapana
    <--#include virtual="/yoga_class/m_anapana.shtml" -->
    No more yogic breathing, just normal breath. Observing the habit pattern of the breath. Is it slow? steady? deep? long? thin? Is it full? half-empty? is the out-breath warmer? Just oberve without changing anything. Observe with no reaction.
  10. Adhitthana: Lying Down Butterfly
    <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
    Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.
  11. *** lying down face-up butterfly savasana which also acts as an addhittana/yin pose

    CHANT to close the session

  12. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  13. NOTE: Matt's shoulders were challenged by the slow push up. First time we did the isometric holds/dynamic tension.
  14. NEXT SESSION

  15. Next xxx


Comments:

MattMatt South Africa
(Jul 29, 2022)

Jul 31 (Sun 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Tibetan 5 yogas, 5 Rites, Yama to Samadhi.

    CHANT to open the class

  1. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  2. WARM-UP

  3. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  4. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  5. Yama to Samadhi THEORY

    *** My intended talk on Dharana resulted in a one fell swoop of the remaining Limbs. So, this concludes all theory talks about the 8 Limbs

    PRANAYAMA I

  6. Pranayama: Yantra > 5 Yogas
    <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

    Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.

    1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)

    2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
    close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)

    3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
    hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)

    4. Pervasive Prana - 3X, generates strength in all the limbs
    from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X

    5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
    Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

  7. *** only the first 2 were done - not enough time

    ASANA

  8. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  9. Asana: Yantra > 5 Rites
    <--#include virtual="/yoga_class/a_5rites.shtml" -->

    Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.

    1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops

    2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale

    3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling

    4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale

    5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

  10. *** only 1 round done

    ADHITTHANA (strong determination)

  11. Adhitthana: Navasana (boat) - hold the boat pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.
  12. MEDITATION / PRANAYAMA II

  13. Sambhavi Concentration - as a practice in Dharana, focus awareness on the Ajna chakra for 10 minutes. Don't concentrate intensely - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.
  14. CHANT to close the session

  15. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  16. THOUGHTS

  17. Matt and I usually start the class with a little sharing about insight, experience and observation about yoga and how it is relevant to the real world. Sometimes, the talk extends beyond my alloted time. Matt is ok with that. Still, I don't want to skip the essence of my planned session so we go overtime - and that's ok with me. Today's session nearly took 2.5 hours.
  18. NEXT SESSION

  19. Aug 4: xxx


Comments:

MattMatt South Africa
(Jul 31, 2022)

August
Aug 4 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, Tibetan 5 yogas

    CHANT to open the class

  1. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  2. LECTURE: Niyama

  3. For Ohm to catch up, a review of Niyama and its branches were conducted
  4. WARM-UP

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. ASANA

  7. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  8. PRANAYAMA I

  9. Pranayama: Yantra > 5 Yogas
    <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

    Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.

    1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)

    2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
    close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)

    3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
    hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)

    4. Pervasive Prana - 3X, generates strength in all the limbs
    from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X

    5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
    Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

  10. *** previously, only the first 2 were done. With Ohm, we did the full version, 15 reps/side/round

    ADHITTHANA (strong determination)

  11. Adhitthana: Navasana (boat) - hold the boat pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.
  12. MEDITATION / PRANAYAMA II

  13. Meditation: Savasana
    <--#include virtual="/yoga_class/m_savasana.shtml" -->
    Let the body fall asleep as the mind remains alert, awake and vigilant
  14. CHANT to close the session

  15. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  16. THOUGHTS

  17. Ohm was able to join us again. The review on Niyama for Ohm was unplanned but the ensuing Q&A took the lecture about 40 minutes. The session took over 2 hours.
  18. NEXT SESSION

  19. Aug 5: repeat of 5 yogas pranayama. 5 rites, sambhavi mudra/pranayama


Comments:

MattMatt South Africa
(Aug 4, 2022)

OMOM Thailand
(Aug 4, 2022)

Aug 5 (Fri 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Today, all the time was taken up by the lecture and the Q&A about the 8 Limbs of Yoga. Not even the Hang or an Asana. All prepared lessons today to be forwarded to the next session.

    CHANT to open the class

  1. YAM
    <--#include virtual="/yoga_class/chant_yam.shtml" -->
    Single-pointed focus on the mudra on the Ujjayi inhale. For strengthening the physical heart, use Pran Vayu Mudra. If strengthening the energetic heart, use Anjali Mudra. On the exhale, shift focus on the Anahata Chakra (heart)
    a) to start the class, 1 minute composure then 3-5 mins of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of YAM chanting - ujjayi breathing on the inhale, then YAM chanting on the exhale
  2. LECTURE: 8 Limbs

  3. Lecture: 8 Limbs (summary)
    <--#include virtual="/yoga_class/lec_8limbs.shtml" -->
    Comprehensive overview of the 8 limbs of yoga ( yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi). The next session will deal with the nuts-and-bolts, beginning with the first branch of yama: ahimsa.
  4. *** For Ohm to catch up, a review of past Limbs (Yama, Niyama, Asana, Pranayama) and finishing up with the rest (Pratyahara, Dharana, Dhyana, Samadhi). This was supposed to be 15 mins only but with the Q&A, it took up the entire 120 minutes (yes, a 30-min extension from the usual 90 mins)
  5. Meditation: Savasana
    <--#include virtual="/yoga_class/m_savasana.shtml" -->
    Let the body fall asleep as the mind remains alert, awake and vigilant
  6. CHANT to close the session

  7. OM
    /yoga_class/chant_om.shtml
    Single-pointed focus on Ajna Chakra (third eye) or the Sahasrara Chakra (crown)
    a) to start the class, 1 minute composure then 3 mins of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
    b) to end the class, 1 minute composure then 3 rounds of OM chanting - ujjayi breathing on the inhale, then OM chanting on the exhale
  8. THOUGHTS

  9. The lecture ate up the entire 120 minutes. It's ok with them and it's ok with me. What I can impart to them through the lecture given the texts I've read, the analysis, the insight, life experience, etc. is unique and powerful - something they can't get from any other teacher. The Downward Dogs (my metaphor for asana) can be taught by any yoga teacher.

    They posted compelling and sharp questions, sometimes about inconsistencies, moral dilemmas, or clarity about the practice. I don't know all the answers but as I weave everything I know from many different disciplines (hatah yoga, yantra yoga, vipassana meditation, quantum mechanics, brainwaves, frequency responses, traditions of old, etc.), I am able to give a response that is coherent, logical, synchronistic and relevant. I believe this is my emergent gift - to unclutter the mind and connect the dots from many different aspects of life and weave them into a coherent paradigm.
  10. NEXT SESSION

  11. Aug 7: Everything prepared for today will be next session's content


Comments:

MattMatt South Africa
(Aug 5, 2022)

OMOM Thailand
(Aug 5, 2022)

Aug 7 (Sun 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Last session defaulted to a full lecture on the 8 Limbs of Yoga - so no lecture today. Today, Tibetan 5 yogas, 5 Rites

    CHANT to open the class

  1. 7 Chakra Chant
    LAM (prithvi) | VAM (varun) | RAM (ling) | YAM (anjali) | HAM (akash) | OM (gyana) | OM (gyana)
    <--#include virtual="/yoga_class/chant_7chakras.shtml" -->
    While on the appropriate mudra, ujjayi breathing on the inhale while focusing on the mudra. Holding the in-breath (no bandha), focusing on the chakra this time. On the exhale, chant the seed mantra while keeping focus on the chakra
  2. *** repeat the chant/chakra 3X before moving to the next chakra

    PRANAYAMA I

  3. Pranayama: Yantra > 5 Yogas
    <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

    Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.

    1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)

    2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
    close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)

    3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
    hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)

    4. Pervasive Prana - 3X, generates strength in all the limbs
    from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X

    5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
    Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

  4. *** full version was done previously, but needs one more encore

    WARM-UP

  5. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  6. *** added wide-legged stretches

    ASANA

  7. Asana: Yantra > 5 Rites
    <--#include virtual="/yoga_class/a_5rites.shtml" -->

    Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.

    1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops

    2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale

    3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling

    4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale

    5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

  8. *** 1 min/per

    ADHITTHANA (strong determination)

  9. Adhitthana: Phalakasana (high plank) - hold the high plank for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the ABS will also be strengthened.
  10. MEDITATION / PRANAYAMA II

  11. Meditation: Sambhavi Mudra/Pranayama w/ Bhramari
    <--#include virtual="/yoga_class/m_sambhavi.shtml" -->
    Sambhavi Meditation - as a practice in Dharana, focus awareness on the Ajna chakra

    1a) Don't concentrate intensely on the Ajna - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.

    1b) OR, on the inhale, visualize the rising of the Kundalini shakti to the Ajna, hold the breath and engage 3 bandhas until you can't. On the exhale, chant Bhramari...the Bee sound
  12. HOMEWORK

  13. Voice Recorder for AHA Moment
    <--#include virtual="/yoga_class/homework_voice_recorder.shtml" -->
    When waking up, devote 30 minutes in meditation but leave your phone's Voice Recorder on standby. when an Aha Thought comes to you, break the meditation and record the thought. Pause the recorder and resume the meditation. Do the Aha Thoughts. When you take the time to listen, record and do the Aha Thoughts, you reinforce this connection you have with your inner self. The more you listen, the more it will talk. It would seem like you just gained a very powerful ally whose reach and intelligence far exceeds your conscious capabilities.
  14. THOUGHTS

  15. xxxxxxxxxx
  16. NEXT SESSION

  17. Aug 11: Bashar entities meditation


Comments:

MattMatt South Africa
(Aug 7, 2022)

OMOM Thailand
(Aug 7, 2022)

Aug 11 (Thu 5:00-6:30pm)

    NOTES

    1. beginners, so gentle but challenging and progressive
    2. back issues, so hanging, back fortification and abs (gas)
    3. meditation to slow down a racing mind and develop awareness
    4. for physical strength, slow declines - slow push downs, slow squats, long holds
    5. for mental strength, long holds while keeping balance of the mind
    6. four main focus: hip openers, healthy eyes, Manipuraka activation, core
    7. done: vision therapy, chakras, yama, niyama, pratyahara
    *** Last session was Tibetan 5 yogas, 5 Rites. Today, Bashar 15 entities

    CHANT to open the class

  1. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
  2. *** Like most of my students, they're beyond the survival phase, beyond the 'sex, drugs and rock & roll' phase, and now out to make their mark on the world - thus focus on Manipuraka + RAM chanting

    LECTURE: XXX

    HOMEWORK?

  3. Voice Recorder for AHA Moment
    <--#include virtual="/yoga_class/homework_voice_recorder.shtml" -->
    When waking up, devote 30 minutes in meditation but leave your phone's Voice Recorder on standby. when an Aha Thought comes to you, break the meditation and record the thought. Pause the recorder and resume the meditation. Do the Aha Thoughts. When you take the time to listen, record and do the Aha Thoughts, you reinforce this connection you have with your inner self. The more you listen, the more it will talk. It would seem like you just gained a very powerful ally whose reach and intelligence far exceeds your conscious capabilities.
  4. XXXXXXXXXXXXXXXX BELOW TO BE UPDATED XXXXXXXXXXXXXXX

    PRANAYAMA I

  5. Pranayama: Yantra > 5 Yogas
    <--#include virtual="/yoga_class/p_yantra_5yogas.shtml" -->

    Tibetan 5 Yogas of the Root Prana - 5 pranayama techniques in Tibetan Tantra Yoga. In-breath should be held on seated poses.

    1. Upward Moving Prana - neck roll, inhale and hold, roll the neck 5X (R&L)

    2. Life Sustaining Prana - 3X, clears the mind, long life, activates Heart Chakra
    close/open fist swings around the head 5X (R&L), shoulders rotate fully going down low to the front and circling up to the back 5X (R&L)

    3. Fire Prana - generates heat, activates Manipuraka Chakra, optimizes digestion
    hands on lap with fingers pointing to feet, vertical rotation of the navel moving low then circling up and back to center, 3X (R&L)

    4. Pervasive Prana - 3X, generates strength in all the limbs
    from lap, hangs meet at navel, arms open up to the sides, then with straight arms meet above the head with clapping. Rub palms and then rub face and the rest of the body. Then Shoots the Arrow, 5X

    5. Downward Clearing Prana - 3X, activates the Svadisthana chakra and retains the Amrita
    Cross legs, knees bent 45 degrees facing up, both palms on right knee and rotate the pelvic area down and circling up 5X (R&L), then hands on each knee and rotating the pelvis in horizontal circular direction, 5X (R&L).

  6. *** full version was done previously, but needs one more encore

    WARM-UP

  7. Stretching
    <--#include virtual="/yoga_class/stretching2.shtml" -->
    Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch
  8. Hang
    <--#include virtual="/yoga_class/hang2.shtml" -->
    Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time
  9. ASANA

  10. Surya namaskar A & B
    <--#include virtual="/yoga_class/surya2.shtml" -->
    3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B
  11. Asana: Yantra > 5 Rites
    <--#include virtual="/yoga_class/a_5rites.shtml" -->

    Tibetan 5 Rites - these are said to delay the aging process and preserve youth. Do each sequence for 1 min, holding the in-breath with bandhas as long as possible.

    1. Spinning - straight arms raised sideways at shoulder level facing down. Spin to the right while focusing on the right hand or corners of the room. When finished, stand in one place in Anjali mudra at eye level and look at the mudra until the 'spinning' stops

    2. Led raise - lying down with legs straight together and heels 2 inches off the mat, arms stretched by the sides palms facing down, on the exhale, lift the legs beyond top dead center while lifting shoulders. Hold for 2 seconds. Inhale as leg comes down slowly. Slow breathing, same time inhale-exhale, same time breath holds inhale-exhale

    3. Kneeling Backbend - while kneeling down with tuck toes and hands on the hamstring, inhale and bend back. Hold 2 secs. Exhale back into upright kneeling

    4. Reverse Table Top - on Dandasana, inhale and go into Inverted Table Top. Hold for 2 secs. Come back to Dandasana on the exhale

    5. Upward Dog / Downward Dog - from Downward Dog, inhale into Upward Dog with toes still tucked. Exhale back into Downward Dog

  12. *** 1 min/per
  13. balancing (one-leg) | Wim Hof

    1. tree
    2. hand-to-big-toe
    3. eagle
    4. warrior III
    5. dancer
    6. half moon
    7. pistol squat

  14. ADHITTHANA (strong determination)

  15. Adhitthana: Utkatasana (chair) - hold the chair pose for as long as you can, observing the increasing difficulty without reacting to it. The object of this exercise is to strengthen the mind. As an added benefit, the knees will also be strengthened.
  16. *** 3 levels, from standing, take 135°, then 90°, then 45°, then full relaxed squat

    MEDITATION / PRANAYAMA II

  17. Meditation: Sambhavi Mudra/Pranayama w/ Bhramari
    <--#include virtual="/yoga_class/m_sambhavi.shtml" -->
    Sambhavi Meditation - as a practice in Dharana, focus awareness on the Ajna chakra

    1a) Don't concentrate intensely on the Ajna - we'll get to that at some point. For now, just focus your awareness there, ensuring that you bring the mind back when it wanders. As you remain focused, maybe you feel a sensation. Concentrate on that sensation...keep observing without trying to do anything with it. Just let that sensation 'be'.

    1b) OR, on the inhale, visualize the rising of the Kundalini shakti to the Ajna, hold the breath and engage 3 bandhas until you can't. On the exhale, chant Bhramari...the Bee sound
  18. Adhitthana: Lying Down Butterfly
    <--#include virtual="/yoga_class/adh_lyingdown_butterfly.shtml" -->
    Seated on Butterfly, lean back until you are lying down on your back. Hands can be on the knees. Breathe. Hold for as long as you can.
  19. CHANT to close the session

  20. RAM
    /yoga_class/chant_ram.shtml
    Single-pointed focus on Manipuraka Chakra (navel)
    a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
    b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
  21. THOUGHTS

  22. xxxxxxxxxx
  23. NEXT SESSION

  24. Aug 11: xxx


Comments:

MattMatt South Africa
(Aug 7, 2022)

OMOM Thailand
(Aug 7, 2022)

--- 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



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

Travel Tips for Thailand

How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days

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

    60-Day Thai Tourist Visa

    NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.

  1. Bring the following to the Thai embassy:
    a) proof of money (bank statement will suffice)
    b) flight booking to Thailand
    c) onward flight back to your country from Thailand
    d) filled-in tourist visa form
    e) 2 passport pictures
    f) hotel booking in Thailand (they didn't ask me for this but better be safe)
    g) passport with at least 6 months validity
  2. After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
  3. NOTE: after 2 successful attempts, I was already questioned the 3rd time.

    30-Day Extension

    NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.

  1. bring the following to the Immigration Office:
    a) passport (make sure your Tourist Visa hasn't expired yet)
    b) Baht 1900
    c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
    d) completed TM7 visa extension form (available at the Immigration Office)
    e) one 4cmx6cm passport picture
  2. submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
  3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
  4. when they call you again, they'll give you your passport with your extended visa. That's it!
  5. when there are no lines, the whole process can take only 10 minutes
Book Train Tickets in Thailand

Book Train Tickets in Thailand Online by Train36.com

General Travel Tips
  1. arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
  2. put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
  3. avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
  4. power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!
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