About my class

All my classes duration are in 90 mins instead of the usual 60 mins, that way students learn to pace themselves, exercising the proper Asana (posture) as mentioned in "Finding Your Yoga" above.

Over in my class, there is no rush in trying to catch up with the others or trying to outshine the rest. We learn and do the same, growing together. That explain my intent of keeping the class size up to a maximum of 10 students.

Tuesday and Friday @ FGS punggol (www.fgs.sg) 8pm - 930pm
Currently on waiting list


Thursday (90 mins) @ Dance Ensemble Studio (www.des.org.sg) 7pm - 830pm
Filling up fast

Rates:
Tuition fee: $25 (walk in) - $20 per lesson (per month basis).

If you decide to form your own private group:
Tuition fee: $150 (1-to-1) $200 (2-to1) or $200 (up to 10 students).

In the event that all classes are on waiting list, you are encourage to contact me for the next available slot.

You are welcome to join my Yoga Retreat be it first timer, beginner or Yoga teacher. Please call Leonard at 9029 6767 - to find out more.

*Please bring along your own Yoga mat

Yoga Retreat @ D'Kranji Farm Resort (2D1N)

Propose date: 29th - 30th August 2009

Rates quoted Inclusive of:

• 01 Breakfast at Altantis Seafood Restaurant (Vegetarian meal upon request)
• 01 Night Villa Accommodation
• 2 x 90 mins Yoga sessions

Rates quotes exclude:

• Personal expenses
• Optional Tours (Farm Tour)
  
• Items not mentioned above
• Spa facilities

S$150 per participant based on twin sharing
S$110 per non-participant based on twin sharing

http://www.dkranji.com.sg

*please bring along your own Yoga mat

Yoga Retreat @ Bintan Lagoon Resort (3D2N)

Propose date: 28th - 30th August 2009

Rates Quoted Inclusive of:

• 02 way Ferry ticket from SIN-BIN-SIN
• 02 way Seaport taxes to Bintan
• 02 way Security and Fuel surcharge by Ferry
• 02 Night Accommodation at superior room
• 02 Breakfast
• 02 Buffet Vegetarian Lunch at Kopi-O restaurant
• 02 Buffet Vegetarian Dinner at Kopi-O restaurant
• 2 x 90 mins Yoga session (1 x beach Yoga - subject to weather condition)
• 1 x 90 mins Yoga workshop

Rates Quoted Exclude:

• Personal expenses
• Optional Tours
• Items not mentioned above
• Travel Insurance
• Entry Visa to Indonesia (if any)
• Spa facilities

S$400 per participant based on twin sharing
S$330 per non-participant based on twin sharing

http://www.bintanlagoon.com

*Please bring along your own yoga mat

Introduction - with my humble portfolio

"When we break free from the habits that limit us, a new world of possibilities open up"

Martine Batchelor

I used to think that yoga is all about doing great asanas, like many layman, vrksasana (tree pose) comes to mind instantly when yoga is mentioned. Probably under heavy and overly use commercial advertisement we see around us. Those beautiful setting and environment surrounded the mind that cast such impression, looking good, hang out in places to be seen as yoga seem to be the latest hit in fashion.

I had slip-disc at my lower lumbar area since 2001, it was a choice between going under the knife or seek other alternative treatment. I exhausted a lot of hard earn resources. Then a friend introduce me to Yoga. I started practicing since 2005 and decided to further my knowledge and skill by becoming a teacher (registered with Yoga Alliance (RYT200) graduated in August 2008). Currently I teach 3 times a week on a regular basis as well as running regular charitable program to create Yoga awareness in school and temples.

Yoga is a way of life, an integrated system of education for the body, mind, and inner spirit. This art of right living was perfected and practiced in India thousands of years ago but, since yoga deals with universal truth; its teachings are as valid today as they were in ancient times. Yoga is a practical aid, not a religion, and its techniques may be practiced by everyone from all walks of life, regardless of race or religion alike. Yoga is union with all.

Yoga is a fine art and seeks to express the artist’s abilities to the fullest possible extent. While most photographers need a camera to express their art, the only equipment a yogi needs are from his body and his mind.

There are several types of Raja or Ashtanga Yoga practice to suit the needs of the modern world. Raja, Kundalini, Hatha, Mantra, Yantra, Nada, Laya. Underlying the same basic principles with different emphasis. However, all must observe the eight limbs of Raja yoga mindfully.


There are four paths of Yoga:

Karma Yoga (Active) - To eliminate the ego and its attachments. Serving humanity without expecting any reward. Suitable for people with an active temperament, giving of oneself, but working on a spiritual level.Bhakti Yoga (Devotional) - This path tends to appeal to people who are emotional by nature. Through various practices such as chanting, prayer and repetition of mantra, emotional energy is channeled into devotion, turning anger, hatred and jealously into a positive direction. The Bhakti tries to see God in all.
Raja Yoga (Scientific) - Hatha yoga is a form of Raja yoga that emphasizes asanas and Pranayama. Without Yamas, Niyamas, and the other steps (the eight limbs), it is not yoga.

Jnana Yoga (Philosophical Path) - Intellectual approach to spiritual evolution describe the world as illusion. This path demands a sharp mind and an unclouded intellect.

The eight limbs of Raja yoga:

Yamas – restraints
Niyama – observances
Asana – steady poses
Pranayama – control of the vital energy
Pratyahara – withdrawal of the sense from objects
Dharana – concentration
Dhyana – meditation
Samadhi – super conscious state

The Benefits of Yoga

From the moment of birth, we take our first breath, filling ourselves with life force. As we continue our life journey, not a minute of the day passes without us giving nourishment to our body and mind via the breath. Unfortunately, that quality of nourishment can diminish as we get caught up in the cobweb of life. Our fast pace of life tends to place increasing stress on our bodies, directly and indirectly affecting many physiological process.

One of the first reactions to stress in the body is the over-stimulation of our sympathetic nervous system. The diaphragm begins to constrict and set up rapid shallow breathing. Unbelievably, a vast range of illnesses can occur from this simple reaction. Other factors such as poor posture, diet, muscle tone and emotional responses, can all have the same effect on the way we breathe.

Being able to breathe correctly will make an enormous difference to your over health and emotional state. Prana is the life-force which permeates both the individual as well as the universe at all levels. It is at once physical, sexual, mental, intellectual, spiritual and cosmic. Prana, the breath, and the mind are inextricably linked to each other.

Yoga helps us to balance our lives, to be happy, healthy, and to improve our relationships with our partners, children, friends, and with ourselves.

As Yoga totally embraces our mind, body & spirit, regular practice can help change a negative mindset by offering inner peace and an ability to face upheavals and deal with problems. The benefits of yoga seem to be endless. It is perfectly adaptable to all kinds of lifestyles – Eastern, Western, children and adults. It can replace the so-called buzzes of alcohol, caffeine, nicotine and other stimulants with a wonderful sense of energy release. It is a fabulous way to tone and strengthen our bodies and relax our mind.

Wellness – Not Illness:
When you practice yoga regularly, you may find it:

Helps relieve depression and anxiety
Increases energy levels
Aids weight control
Helps relieve arthritis
Boosts flexibility and energy
Improves body posture
Improves digestion
Lowers blood pressure

The Sun Salutation Theory

The Sun Salutation - Surya Namaskar
(The sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root Nam, to bow. Namaskar means salutation, salute, greeting or praise).

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that “surya is the soul, both of the moving and unmoving beings”. The sun salutation originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the sun. In time , each of the twelve positions came to have its own mantra, celebrating aspects of the sun’s divinity.

The sun salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily, it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the asanas as taught by Swami Vishnu-devananda, founder of the Sivananda Yoga Vedanta Centers.


1. As you exhale the breath, bring your chest in the prayer position. This is a powerful physical, mental and psychic way of centering the body.

2. Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and knees straight.

3. Exhale as you bend forwards and bring the hand down to the floor next to the feet. If you cannot put your hands on the floor with knees straight, bend the knee slightly.

4. Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up. In my variation, I did not drop my knee, instead I hold the lunge position with my buttock tighten.

5. Without allowing the hand to move from their positions. Move the left leg back and bring the hips up. Push the heels towards the floor and keep the knees straight. Drop the head down between the arms. This is often referred to as inverted “V” pose or downward dog.

6. Exhaling, drop the knees straight down to the floor. Keep the hips up. Without rocking the body backwards. Bring the knees, chest, chin straight down to the floor in between the hands. (In my variation, I tuck my elbow next to my chest and did not allow any of my body parts to touch the floor. This position is also known as chaturanga dandasana).

7. Flatten your heel as you slide your body forwards until the hips are on the ground. Arch the chest up and bring the head back into cobra pose. Elbows are slightly bent, with the shoulder down and back, so that there is no tension in the neck or shoulder area. (In my variation, I did the upward dog, without allowing any of my body parts to touch the floor).

8. Without allowing the hand to move from their positions. Move the left leg back and bring the hips up. Push the heels towards the floor and keep the knees straight. Drop the head down between the arms. This is often referred to as inverted “V” pose or downward dog.

9. Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up. In my variation, I did not drop my knee, instead I hold the lunge the position tighten my buttock.
10. Exhale as you bend forwards and bring the hand down to the floor next to the feet. If you cannot put your hands on the floor with knees straight, bend the knee slightly.

11. Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and knees straight.

12. Exhale as you stand upright and return to the starting position, you are ready to begin the next sun salutation cycle with starting with your left leg.

Pranayama

The Pranic Benefits of Yogic Breathing:
Breath is seen as the outward manifestation of prana, the vital force or energy that flows through the physical body but is actually in the Astral body. By exercising control over the breathing, you can learn to control the subtle energies within the body, and ultimately gain full control over the mind.

Pranic Benefits:
The prana, when consciously controlled, is a powerful vitalizing and regenerating force. Once you are able to control the prana, it can be manipulated for self development, for healing yourself of seemingly incurable diseases, and to help you to heal others.

The Chakras:
The areas in the pranic sheath of the astral body where many nadis, or astral nerves, come together are called chakras. We can imagine them rather like a telephone exchange, with many wires leading in and out. The chakras represent the vibratory levels of the astral body, becoming more subtle as they ascend. Through breathing exercises, or Pranayama, the yogi tries to raise his vibratory level. The energy pattern of each chakra is represented by particular colours and a certain number of lotus petals. Each petal bears one of the 50 letters of Sanskrit alphabet, and one letter forms the central sound, on mantra.

The Nadis:
To the serious yoga student, purification of the nadis is of the utmost importance in ensuring the healthy flow of the prana. An energy blockage in these astral tubes, or meridians, may result in physical and mental diseases, so yoga exercises work in a similar way to acupuncture to purify and strengthen the nadis. Of the 72,000 nadis, the sushumna, ida, and pingala are of prime importance to the yogi. Only during meditation does it come into the sushumna. Yoga breathing exercises help to balance the energies.

Alternate Nostril Breathing – Anuloma Viloma
The principal benefit of practicing Alternate Nostril Breathing, or Anuloma Viloma, is that it strengthens the respiratory system. As exhalation is twice as long as inhalation, stale air and waste products are drained and expelled from the lungs, and from the entire body. Alternate Nostril Breathing calms and balances the mind; you should try to perform at least 5 rounds daily. Begin with the right hand in the Vishnu Mudra position and the thumb on the right nostril. When exhaling, try to empty the lungs completely.

Chakra

Sahasra Chakra:
Thought, Universal identity, oriented to self-knowledge - the seventh, highest, chakra is represented by a 1,000 petalled lotus, symbolizing the infinite.


This is the crown chakra that relates to consciousness as pure awareness. It is our connection to the greater world beyond, to a timeless, spaceless place of all-knowing. When developed, this chakra brings us knowledge, wisdom, understanding, spiritual connection, and bliss.





Ajna Chakra:
Light, Archetypal identity, oriented to self-reflection - located in the middle of the forehead, the “third eyes”, as it is often called, has the mantra OM as it’s seed letter.

This chakra is known as the brow chakra or third eye center. It is related to the act of seeing, both physically and intuitively. As such it opens our psychic faculties and our understanding of archetypal levels. When healthy it allows us to see clearly, in effect, letting us "see the big picture."




Vishuddha Chakra:Sound, Creative identity, oriented to self-expression - as the fifth energy center in the astral body, Vishuddha is located at a point corresponding to the base of the throat. The seed mantra of this chakra is HUM.

This is the chakra located in the throat and is thus related to communication and creativity. Here we experience the world symbolically through vibration, such as the vibration of sound representing language.






Anahata Chakra:
Air, Social identity, oriented to self-acceptance - use of the Anahata Chakra, or heart centre, as a focal point for meditation generates such pure qualities as cosmic love. Two triangles, representing Siva and Shakti, contain the mantra YAM.

This chakra is called the heart chakra and is the middle chakra in a system of seven. It is related to love and is the integrator of opposites in the psyche: mind and body, male and female, persona and shadow, ego and unity. A healthy fourth chakra allows us to love deeply, feel compassion, have a deep sense of peace and centeredness.





Manipura Chakra:

Fire, Ego identity, oriented to self-definition - Located at the navel. Manipura corresponds to the solar plexus in the physical body. The downward-pointing triangle contains the mantra RAM.

This chakra is known as the power chakra, located in the solar plexus. It rules our personal power, will, and autonomy, as well as our metabolism. When healthy, this chakra brings us energy, effectiveness, spontaneity, and non-dominating power.





Swadhishtana Chakra:

Water, Emotional identity, oriented to self-gratification -The second chakra, shown with six petals, is situated along the Sushumna in the genital area. A crescent moon contains the mantra VAM.

The second chakra, located in the abdomen, lower back, and sexual organs, is related to the element water, and to emotions and sexuality. It connects us to others through feeling, desire, sensation, and movement. Ideally this chakra brings us fluidity and grace, depth of feeling, sexual fulfillment, and the ability to accept change.




Muladhara Chakra:

Earth, Physical identity, oriented to self-preservation – The lowest chakra, located at the base of the spine, is the resting place of the dormant kundalini (spiritual potential). The chakra’s mantra is LAM.

Located at the base of the spine, this chakra forms our foundation. It represents the element earth, and is therefore related to our survival instincts, and to our sense of grounding and connection to our bodies and the physical plane. Ideally this chakra brings us health, prosperity, security, and dynamic presence.

Calming The Mind

A calming practice bringing increased mental clarity, increased energy levels and greater capacity for contentment.

Calming the mind is naturally associated with the practice of yoga. It describes a state of inner stillness, a feeling of balance and peace that, with regular practice, will radiate from one's daily routine into the everyday world of our busy lives. It is not the purpose of this humble album to explore meditation or subject in this area in any depth, but the following simple practice is one you might like to try while your body is feeling relaxed and alert at the end of the posture sequence. Or it may be practiced on its own.

Make sure your surroundings are comfortable and quiet. Allow 5 to 10 minutes at first. Gradually increase the time to 20 minutes or more, as and when you feel able.

Sit comfortably with a straight back and with legs crossed. Rest the hand slightly on the knees or the thighs. Sitting on a firm pillow or folded blanket can help you to keep your spine straight.

Close your eyes and gently bring your attention inward, away from the external world. Soften the face. Tuck your chin in. Relax your neck and shoulder muscles. Breathe gently and evenly.

Bring your awareness to any thoughts that come into your mind. See if you can simply observe them, letting come, and letting them go, without following them. It's as if your mind is a beautiful, clear blue sky, and your thoughts are small white clouds passing across it. Be patient with yourself. Your mind is used to getting its own way; some days your thoughts may be many and your mind might seem like an overcast sky. By quietly observing the thoughts, they will slow down and become fewer. Be aware of your thoughts, how does the thought affect you mentally, emotionally, physical. Enjoy the spaces between the thoughts. Allow a sense of peace and well-being to expand as your mind clears and becomes quiet.

A word on diet:
Just as daily practice of the physical postures promotes health and wellbeing, a sensible diet enables the body to obtain maximum benefit from the food you eat. Your body needs food to be able to repair itself, and fuel for energy. Simple, natural and wholesome foods that are easily digested will enhance your journey toward radiant physical health.

A healthy diet is one which is enjoyable and nutritious. The primary reason for eating food is to nourish the body and produce life energy. It is abundant in whole "natural" and unprocessed foods. It is especially high in plant foods, such as fruits, vegetables, grains, beans, seed and nuts.

Rather than making a sudden decision to change your eating habits, which might not be easy to maintain, simply listen more closely to your body's need, and alter your diet gradually when you feel ready. A gentle approach to change is often more practical than a hasty one.

Consult a health practitioner for guidance as to the right food requirements for your particular metabolism.