Hatha Yoga Pradipika
...still on Ujjayi breath

Yoga by Gigit
began coding Class 01, Ujjayi breathing

Personal practice
I'd been feeling a little discomfort on my chest and I suspect it's from the intensity of my bandhas when I do a breath-hold - specifically an Uddiyana bandha on an inhale hold. Coincidentally, I came upon HYP (Hatha Yoga Pradipika) not including Uddiyana bandha on Antara kumbhaka (breath-hold on the inhale) but including it on the Bahya kumbhaka (breath-hold on the exhale). This passage seems to answer my predicament. However, in Tibetan Yantra Yoga, it's common practice to do Uddiyana bandha on the inbreath-hold.

6 pm, seawall
Intention: to do the practice while taking it easy because of my discomfort. Also to focus on prana being steady along the Sushumna nadi while on a breath-hold (while breathing, prana flows either along the Ida or Pingala. But on a breath-hold, prana remains steady, the mind becomes still and prana stays on the Sushumna nadi)

Asana: none

Pranayama: Nadi shodhana without Uddiyana bandha on the inbreath-hold, 1;4:2:3 ratio.

Meditation: Sambhavi mudra (meditation on the 3rd eye), 15 minutes

Hatha Yoga Pradipika
I just finished reading/writing/coding Ujjayi breathing which paves the way for my Class 1 on my online yoga class, Yoga by Gigit.

Yoga by Gigit
I'm finalizing text for Class 1, Ujjayi breathing, lifting content from my concurrent reading of Hatha Yoga Pradipika. It helps that I'm doing both at the same time.

Personal practice
4 am, home
I started a whole new approach.

Intention:
Usually, my energy level gets the better of me as I sound too excitable and impassioned. Nothing wrong with that, but I'd like to be more aware of my speech and more importantly, my demeanor when interacting with people. I would like my words to be more purposeful and deliberate without the excitability. How do I do that without compromising my spontaneity?

Approach: Chandra Bhedan (left nostril breathing)
I got this epiphany as I was reading up on the 8 core Pranayama of Hatha Yoga Pradipika. It included Surya Bhedan (right nostril breathing) but surprisingly, not Chandra Bhedan for reason that this breathing will introvert the mind. That's exactly what I need. I need to calm down my excitability and make my demeanor composed, and my words, paced and more thought-through.

I did 15 minutes of Chandra bhedan on 1:4:2:3 ratio with 6 seconds per count using a metronome.

• 1: inhale on the left nostril
• 4: holding the breath on Jalandhara bandha + Mula bandha + Gyana mudra + Nabho mudra. For some unexplained reason, Hatha Yoga does not specify including Uddiyana bandha on the inhale-hold
• 2: exhaling on my right (I can also exhale through my left but I would like to have even a little purification on the Pingala)
• 3: holding the breath (on empty lungs) + Jalandhara bandha + Mula bandha + Uddiyana bandha + Gyana mudra + Nabho mudra

This is round 1, a total of one full minute on one breath. I weave the breathing to the next round, so there is no pause. I did this for 15 minutes. I plan on continuing this routine for the next 15 days and see if there are any changes in my behavior.

After some pause, I did 3 rounds of the Wim Hof breathing - 1 min on 1st round, 2 mins on the 2nd round and 3 mins on the 3rd round. After the last exhale, I empty my lungs and hold (bahya kumbhaka) + Jalandhara bandha + Mula bandha + Uddiyana bandha + Gyana mudra + Nabho mudra (as specified while holding an exhale-hold). On the full inhale, I hold the breath (Antara kumbhaka) but no bandha. I visualize the prana permeating through all the cracks, crevices and hidden corners of my body...making me forever young, invigorating my eyes (which are badly strained from prolonged laptop viewing), growing new teeth (I'm now attempting to hack my biology) and healing my injuries. On the exhale, I chant the OM mantra.

This is followed by meditation on the Nada sound. I begin to hear something, but can't distinguish if it's just ambient noise or nada. I find difficulty focusing on the sounds as my mind readily drifts away. It's a good thing I can 'tick' the metronome every 1 minute as a reminder for me to bring my focus back.

6 pm, seawall
Intention: to continue my Chandra bhedan (calming my excitability) but start with the Wim Hof breathing (to activate power and strength)

Asana: neck stretches, shoulder stand and headstand (five 1-min headstands with neck stretches between rounds. This is much better than doing 5 straight minutes of headstand which got my neck sore for a few days)

Pranayama: Wim Hof on Vajrasana with Mandukasana on the exhale, in-breath hold with Mula/Jalandhara bandha + Gyana/Nabho mudra, OM mantra chant on the exhale. 3 rounds, 1min + 2mins + 3 mins

I was supposed to follow up with Chandra bhedan but I was already exhausted from all the breath-holds

Meditation: Nada sounds

Hatha Yoga Pradipika
none. I don't want to go the next chapter (Seetkhari pranayama) until I finish the Ujjayi section in Yoga by Gigit. This way, my HYP (Hatha Yoga Pradipika) + YBG (Yoga by Gigit) + YP (yoga practice) are always on the same subject

Yoga by Gigit
Today, I have to finish the script + do the video !!!

Personal practice
1:30 am / home
Intention: I woke up at 1:30 and couldn't go back to sleep, so I just practiced, still continuing on Chandra bhedan

Asana: none

Pranayama: Chandra bhedan, 15 mins, 1:4:2:3 ratio with the staple bandha (Mula/Jalandhara on inhale hold, Mula/Uddiyana/Jalandhara on the exhale hold) + Gyana mudra + Nabho mudra

Meditation: Nada / Sambhavi, 15

6:00 pm / seawall
Intention: deepen my Chandra bhedan

Asana: stretches, Surya namaskar A and B

Pranayama:
1. Chandra bhedan, 15 mins, 1:4:2:3 ratio with the staple bandha (Mula/Jalandhara on inhale hold, Mula/Uddiyana/Jalandhara on the exhale hold) + Gyana mudra + Nabho mudra

2. Wim Hof, 3 rounds (1 mins/2 mins/3 mins) on Vajrasana then Manduka mudra on exhale

Meditation: Nada / Sambhavi, 15

Hatha Yoga Pradipika
none

Yoga by Gigit
shot all the videos in segments for the Ujjayi breath, uploaded on Youtube

Personal practice
I woke up at 3:45 am. I know I wouldn't be able to go back to sleep, so I just practiced my pranayama.

4 am / home
Intention: just to continue my practice instead of lying idle on my bed at 4 am, unable to go back to sleep. But my intention is to pursue the Chandra bhedan pranayama.

Asana: none

Pranayama: Chandra bhedan, 15 mins + kumbhaka + bandha + mudra

Meditation: shifting mindfocus, Nada, Sambhavi and Vipassana

6 pm / seawall
Intention: I wanted to continue with my Chandra bhedan program, but I just didn't feel it (I think because I've already done it earlier in the day). Power failure the whole day, so no phone as timer

Asana: seated poses + headstand

Pranayama:
1. Ujjayi - SoHam mantra, no breath-hold, no bandha. This turned out to be a recovery Pranayama from my 4 am practice

Meditation: stillness, no theme in particular

Hatha Yoga Pradipika
none, not until I finish the Ujjayi Breathing for Yoga by Gigit

Yoga by Gigit
finalized the code with video. Class 01: Ujjayi Breathing, 2 more videos to upload

Personal practice
4 am / home
Intention: continuing on Chandra bhedan

Asana: none

Pranayama:
1. Chandra bhedan, 15 mins, 1:4:2:3 ratio + all bandha, mudra

2. Kapalbhati, 15 mins, 1:4:2:3 ratio + all bandha, mudra

Meditation: stillness

6 pm / seawall
Intention: continuing on Chandra bhedan and going back into cardio

Asana: 15 mins, interspersed one min HIIT with one min breathing. I thought I could do 20 mins of non-stop rope skipping, but after a long absence, it was best to do what I did. eg. 1 min jumping jack + 1 min breathing, 1 min high knee taps + 1 min breathing, etc.

Pranayama: none. I just couldn't get around to do pranayama...my body didn't want it

Meditation: 20 mins Trataka. My eyes are struggling with my demands on it. Without glasses, it becomes difficult and even uncomfortable to view the monitor. With the glasses, I feel my eyes deteriorate fast. It feels like being in between a rock and hard place. I will have to do Trataka more regularly

Hatha Yoga Pradipika
Having finished the Ujjayi segment, I move on to the next chapter. Read, summarized and practiced Seetkari pranayama.

Yoga by Gigit
Finally uploaded and coded all videos for Ujjayi Breathing. Next move is Marky's to assemble everything on the mock website

Personal practice
8 am / home
Intention: apply Seetkari pranayama, which is the new chapter I'm dealing with in Hatha Yoga Pradipika

Asana: (4:30 - 6:00 pm) 26 km bike ride from Paliton Beach (San Juan) to home despite still recovering from the light cardio I did yesterday. Honestly, I feel that my inquinal hernia injury has set me way back in my physical workouts.

Pranayama: Seetkari using 1:4:2:3 ratio, all bandhas and mudras for 15 minutes.

Pranayama is relatively easy. But when you apply the kumbhaka and bandha...to the limit without straining, then it can become exhausting. I'm not even sure if I'm already straining but being able to remain calm and collected despite the feeling of 'dying'. But what I feel powerful is the realization that the most important part of Pranayama is in the breath-hold - this is when prana becomes steady along the Sushumna (no longer flowing on the Ida or Pingala). This is also the point where the mind remains empty. It's very hard to think about anything when you're holding your breath, especially, when you already feel the need for air, but continue to observe that feeling of panic without actually panicking. That is the most powerful part and the most exhausting part. Thus, I can no longer do a 2nd Pranayama for the day despite the 'requirement' that it has to be done 4x/day.

The 1:4:2:3 ratio is really powerful. I will be defaulting to this system with every Pranayama method - Ujjayi, Seetkari, Nadi Shodhana, Kapalbhati, etc. This ratio plus the relevant Bandhas - Mula, Uddiyana and Jalandhara. I cannot think of a more powerful way to push the boundaries of Pranayama, Kumbhaka and Bandhas. As I develop proficiency, I will simply make the breath-hold longer. Currently, I'm 1 minute/breath - that's my limit.

Besides providing a cooling effect, Seetkari additionally enhances sexual attractiveness (according to Hatha Yoga Pradipika). Let's see how the ladies interact with me...LOL

Meditation: none

Hatha Yoga Pradipika
read/summarized/codifies/practiced Shitali pranayama

Yoga by Gigit
none

Personal practice
3:30 am / home
Intention:
Continuing my Chandra bhedan project and my Wim Hof staple

Asana: none

Pranayama:
3 rounds Wim Wof
15 mins Chandra bhedan, all bandhas

Meditation: trataka

6:30 pm / seawall
Intention:
Continuing my Chandra bhedan project and doing Shitali Pranayama (in keeping with my readings on Hatha Yoga Pradipika)

Asana: none. This is my rest day from yesterday's 26 km bike ride

Pranayama:
15 mins Chandra bhedan, all bandhas
15 mins Shitali pranayama, all bandhas (this should be done after a heating pranayama)

Meditation: none

Hatha Yoga Pradipika
none

Yoga by Gigit
Started the Kapalbhati segment - writing, coding files in place, etc. The video may be done tomorrow, or even by end of day

Personal practice

Intention:
Taking it easy on Pranayama as my lungs feels like it's been too stretched already from all the hyper-inflation and breath-holds. No asana to recover from the 26 km bike ride the previous day

12:30 am / home
Pranayama: 15 mins, Ujjayi breathing, 1:1:1:1 but no bandha

4:30 am / home
Meditation: Trataka, 15 mins, no tears

12:30 pm / on the road
Asana: bike ride from home-Fidy's-home, 15 km

5:30 pm / seawall
Pranayama: 15 mins, Chandra bhedan, 1:4:2:3, no bandha

1. Resorts - Lazi has some beach/dive resorts on its west coast - Gabayan Riviera, Lazi Beach Club, Bahura Dive Resort. However, the popular area for tourist resorts are in San Juan
2. Transport - Lazi is the junction where the jeeps begin their clockwise route (Lazi-San Juan-Siquijor Port) or the counter clockwise route (Lazi-Maria-Larena Port). Because the jeeps are rare with about 2 to 3 trips/day only in the morning, it's practical to just have a motorcycle here in Siquijor. With its affordability (a brand new Rusi motorbike is as low as P45k), people just buy motorcycles...especially those who live up in the mountains.
3. The Boulevard - Lazi's main draw is its seaside cobblestone promenade. When the sun goes down, people gather here for eats, drinks, open-air, harbor view and the sunset
4. Lazi Port - Kho Shipping, the shipping line operating from Lazi Port, has stopped its service to Cagayan de Oro, Iligan, Dumaguete, Tagbilaran and Cebu. Passengers can go to Siquijor Port or Larena Port for boat services out of Siquijor Island

Jeeps - there are only 2 routes for jeeps within Siquijor Island - and they are rare. Most people have their own motorcycle transport.

1. Siquijor Port to Lazi - last trip leaves at 3pm from station near market
2. Lazi to Siquijor Port - jeeps depart from the Lazi Port area. 5 jeeps, the last trip at 12:30 pm. Lazi to San Juan, P50.
3. Larena Port to Lazi - jeeps are unpredictable. As of this writing, there is only 1 jeep plying the Larena-Lazi route. This jeep leaves Larena for Lazi at 9:50am. After that, no more jeep. You'll have to take a tricycle to Siquijor Pob for jeeps going to Lazi
4. Lazi to Larena Port - 6am (daily) and 9 am (M-Th)

Food - these were suggested by a local to me

1. Lechon manok & liempo - roasted pork belly and chicken at Joel's in Siquijor Poblacion. I've tried this myself...yummy, even if the chicken was no longer hot
2. Bibingka - sweetened rice cake by Fidy's Bibingka (P30) in Sawang, Maria. I've come back for this and I buy for other people as well as 'pasalubong' - they love this
3. Siopao - at the Rosita store near Thrifty (P25) in Siquijor Poblacion
4. Peanut butter - by Rene. Just ask around in Siquijor Poblacion. It's popular
5. Torta - sweet cakish bread at the Thrifty story in Siquijor Poblacion

1. Montenegro Lines - at Siquijor Port, P234.00/pax, P169/bicycle, 7:30am/10:00am/2:00pm/4:30pm




2. Aleson Shipping - at Siquijor Port, 6 am and 6 pm daily, 1:30 pm M-Sat, Regular P200.00/pax, Aircon P250.00/pax




3. Ocean Jet - 40 mins,at Siquijor Port, 0919.066.5964, www.oceanjet.net, marketing@ocenajet.net, 6:00am/6:00pm, P350/pax (tourist/open air), P580/pax (business class)
   
   

En route to Cebu City, the ferries usually make a stop-over to Tagbilaran (Bohol) to pick-up more passengers or unload.

1. Ocean Jet - 8:20 am, at Siquijor Port
   To Tagbilaran: P800/tourist & open air, 2 hours (arrive 10:20 am), P1200/business class
   To Cebu (Pier 1): P1600/tourist & open air, 4 hours (arrive 12:40 am), P2400/business class
2. Lite Ferries - at Larena Port, no Senior Citizen discount for online ticket purchase
   To Tagbilaran: T-Th-Sun, 3 hours, depart 7 pm - arrive 10 pm, P475/standard (Tourist, PHP 750)
   To Cebu: T-Th-Sun, 10 hours, depart 7 pm - arrive 5 am, PHP 605/standard (Senior P484), Tourist, PHP 770
3. Apekoptravel - at Larena Port to Tagbilaran: 1:00 pm, xxx hours, P750
   Reserve through call or text: Cleare - 0938 283 4760 | Grace - 0936 534 6564 | Jessel - 0961 759 6711, Pay via G-Cash: +63-917-880-1464, Email: momovillageadventure@gmail.com, Facebook messenger: Apekoptravel. Enter your birthday and nationality to get discounts: 0 to 3 years old free, 4 to 9 years old will have 20% discount, 10 years old and above full price, Filipino Senior Citizens will also have 20% discount

1. Lite Ferries - at Larena Port, T-Th-Sun, 2:00 am, 5 hours, PHP?

There is only one bus plying this route - Sugbo Urban. Tourist class coach, a/c, comfortable, Sun-Fri (these dates keep changing). P420 for bus, P275 for ferry to Liloan. Larena Port around 5 am, makes a clockwise roundtrip around Siquijor Island - Larena, Enrique Villanueva, Maria, Lazi (stops at Lazi market for breakfast and leaves 6:50 am), San Juan, Siquijor (arrives 8am, P50 from Lazi to Siquijor Poblacion) and catches the 1pm ferry at Larena Port (Sundays at 3 pm) for Liloan, Cebu and resumes its land route. Arrives Cebu City (South Bus Terminal) 10 pm.

Sugbo Urban is the cheapest and most convenient way because it goes around the island (clockwise) along the circumferential road, passing through - Enrique Villanueva, Maria, Lazi, San Juan, Siquijor...and back to Larena where it takes the ferry at 1 pm. This saves you the hassle and high transport cost of a tricycle. Besides, it's a long trip from the other side of the island to be taking by tricycle.

These are the nearest popular destinations from Siquijor by boat

1. Bohol - Bohol is an island northeast Siquijor. Tourist attractions are Chocolate Hills, Tarsier Monkey, Loboc River Cruise, Beaches of Panglao, whale sharks (recent offering), freediving (recent offering)
2. Cebu - Cebu City is the usual gateway into the Visayas. But in Cebu Island itself, there are many offerings - Whale Sharks of Oslob, sardine run at Moalboal,Thresher Shark of Malapascua
3. Dapitan (Zamboanga del Norte) - I haven't been there but a lot of island ferries ply this port. There must be something here.
4. Dumaguete - Dumaguete is a small charming progressive coastal town in Negros Oriental. Cafe and restaurants line the famous Boulevard Boardwalk. Tourist attractions include Japanese Shrine, Casaroro Falls, snorkeling along the southern coastline (Dauin, Masaplod Norte, etc), Balinsasayao Twin Lakes
5. Plaridel (Misamis Occidental, Mindanao) - I haven't been there but a lot of island ferries ply this port. There must be something here.

1. Goodbye Siquijor April 18, 2024
2. January Chronicles: Bandilaan Meditation January 2024
3. My January Yoga Practice: A Journal January 31, 2024
4. Jan 2024: Squid, Balangawan, Margarita Pizza January 2024
5. December Chronicles: Yuletide Season December 30, 2023
6. December Snapshots: Bolo Bolo Dip, Christmas Lunch, Tuba Denizens, Friends Forever, Men Working, Cow / Crow December 1-30, 2023
7. Eggplant Bulad Pizza December 20, 2023
8. Canghaling Cave November 14, 2023
9. Kings and Queens November 13, 2023
10. Barangay Vote-Buying October 22, 2023
11. Real Estate Mapping October 1, 2023
12. Learning Cebuano: Oct October 1-31, 2023
13. Oct Food Hack: Pizza, Kinilaw, Coconut Bread, Fish Okuy, Carrot Omelette,Lemon-Grass Tea October 2023
14. Sep Snapshots: Fisherman, Granny, Pedicure, Big Fish, Garbage September 1-30, 2023
15. Sep Food Hack: Fish Tinola, Ratatouille, Chayote Omelette, Flat Bread September 2023
16. Together Forever Sep 11, 2023
17. The Cigarette Talk Sep 1, 2023
18. Siquijor Star Meditation Center Aug 31, 2023
19. The Lost Dogs of Siquijor Aug 27, 2023
20. Moving to a Bungalow! Aug 22, 2023
21. Aug Chronicles: CDO produce August 31, 2023
22. Aug Snapshots: Pan de Sal, Palpitate, Taho, Tuna, Pineapple August 1-31, 2023
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23. July Chronicles July 31, 2023
24. July Snapshots July 1-31, 2023
25. Learning Cebuano: July July 1-31, 2023
26. June Chronicles June 31, 2023
27. June Snapshots June 1-31, 2023
28. Learning Cebuano: June June 1-31, 2023
29. May Chronicles May 31, 2023
30. May Snapshots May 1-31, 2023
31. Learning Cebuano May 1-31, 2023
32. In Search of a Cool Climate May 25, 2023
33. The 64 km Bike Ride May 16, 2023
34. Lazi Fiesta May 15, 2023
35. The Boulevard Opening May 5, 2023
36. April Snapshots April 1-30, 2023
37. Learning Cebuano...Again! April 1-30, 2023
38. Kris Visits Siquijor Mar 17 - Apr 15, 2023
39. Exploring Siquijor with Marky Mar 25 - Apr 11, 2023
40. Siquijor Healing Festival April 5-8, 2023
41. The Talk at United Church of Christ April 2, 2023
42. Mar Snapshots Mar 1-31, 2023
43. Vigil for the Ghost Ship of Siquijor March 31, 2023
44. Judging an Essay on Gender Equality Mar 29, 2023
45. The Thief, the Shaman, the Elves and the Police Mar 20, 2023
46. Finally Acquiring the Motorbike Mar 18, 2023
47. Bitcoin Blunder Mar 15, 2023
48. Maria's Unsung Beaches Mar 11, 2023
49. Lagaan Falls Mar 9, 2023
50. Tibhong Spring Water Source Mar 8, 2023
51. Bolo-Bolo Natural Spring Mar 2, 2023
52. Reasons to Get a Wife March 1, 2023
53. Feb Snapshots Feb 28, 2023
54. Camagung-Ong Natural Spring Feb 28, 2023
55. Heeeere's Johnnie! Feb 26, 2023
56. Manifesting a Motorbike from Thin Air? Feb 18, 2023
57. The 'Bad Guy' of Siquijor Feb 15, 2023
58. Amazement from Drivers License Renewal in Siquijor Feb 15, 2023
59. Locong Falls Feb 9, 2023
60. Inguinal Hernia? Goodbye ABS! Feb 4, 2023
61. Jan Snapshots January 31, 2023
62. In Search of Tubod Cold Spring Jan 27, 2023
63. 1:4:2:3 Nadi Shodana Jan 26, 2023
64. Lazi's Boulevard Jan 22, 2023
65. Lazi: A Monthly Stay Jan 21, 2023
66. 7 Days in Maria, Siquijor Jan 14-21, 2023
67. Capilay Spring Jan 17, 2023
68. Siquijor: In Search of Resonance Jan 9-14, 2023
69. Riding Around Siquijor's 86km Coastal Road Apr 3, 2012
70. Exploring the Cantabon Cave of Siquijor Feb 23, 2012
71. Jovee and Missy's Excellent Adventure Nov 6-7, 2010
72. Freediving in Siquijor's Marine Sancturaries Apr 23-24, 2010
73. Island Tour of Siquijor Apr 22, 2010
74. Kram's Siquijor Wedding Apr 21, 2010