Nurture Your Love-Hate Relationship with Plank Pose

The Yogi in the picture is Khun Nada. Our neighbor, friend  and one of the strongest Yogis that we have had the honor of practicing with

The Yogi in the picture is Khun Nada. Our neighbor, friend and one of the strongest Yogis that we have had the honor of practicing with

You hate it, but you know it is good for you.

The studio’s one year anniversary is just around the corner and I have been thinking a lot about the foundations that were put in place to build this studio and community on. I recently find that while teaching I am coming back to many of the foundation postures and inviting people to find a deeper meaning or a deeper place in them in their own practice. Which brings me to the humble yet challenging Plank, Max and I thought we might have a bit of fun with Plank and all its various incarnations, so we have come up with the idea of #plankaday. Not an original idea and one we borrow the resources of Fitness Magazine to execute.

The idea is simple, every day starting September 1, do the plank on the enclosed poster and link, take a picture of yourself and post it on Instagram or Facebook with both #plankaday and #loveyogatique. Because I can’t respect a Yoga teacher that won’t get down and dirty with the hard work, Max (he is always up for a challenge, he’s been married to me for 24 years) and I will play along too.

On October 2, we will draw 3 names from the Yogis that participate and reward each, with one of three prizes:

  1. A month unlimited yoga pass
  2. A 10 class yoga pass
  3. A Yogatique T-shirt

It is not a contest for the best executed Plank or the most Plank, we are hoping it is a fun way that we can build strength and community together.  Our friends in Canada, Ed Isidro and Sanguine Yoga (our old home studio) are going to join in too.

Kumbhakasana (Plank pose) or Utthita Chataranga Dandasana (Extended four limbed staff pose) is more commonly known as high plank and is one of the foundation postures of the Sun Salutation sequences. It is often used as a transitional posture, but it can be practiced on its own to build strength and stamina. Let’s not confuse this asana with what is often called Chataranga Dandasana, low plank or yogi push up, the transitional posture used as a part of most Vinyasa practices to “clean the slate”.

Plank Pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. Plank also strengthens the muscles surrounding the spine, which improves posture. Practicing Plank Pose also builds endurance and stamina, while toning the nervous system.

It’s hard (I know I said it already) and it can be extra challenging for women to perfect this pose. The benefits to your overall yoga practice, body and posture are too many to ignore. Once mastered, this posture has a way of making you feel like you can move forward to undertake all the other stronger postures that you see other Yogis do with ease.

Jump on board and get your plank on!

We can compare biceps in October

The Posture:

  • Keep the palms directly under the shoulders.Arms straight and spreading the fingers wide, middle finger pointing forward. Pressing down into the base of your fingers, weight evenly distributed across the hands.
  • Legs straight, toes tucked under and facing forward.Imagine pushing back on a wall with your heels. Pressing the heels back is very important in helping keep the spine and neck in line and your bottom flat down.
  • Body in one straight line, abdomen, legs and bottom engaged, without any sagging or arching. Keep the core engaged and keep your belly button lifting to the sky.
  • Firm the shoulder blades to the back and spread them away from the spine. Make sure your shoulder blades aren’t slouching forward. Keep a lot of space between your chest and the ground.
  • Gaze (Sanskrit: Drishti) is forward and down.
  • Remember to breathe. Your breathe is your fuel through this pose!
  • To come out you can push yourself back into downward facing dog pose or lower the knees to the floor and rest in Child’s pose.

    Modifications:

  • If you are not ready for high plank, drop down to half-plank. From high plank, bend the knees and bring them to the mat. Flatten the tops of the feet on the floor. Keep the spine straight from the hips up through the neck.
  • If you have wrist discomfort, make the hands into fists, balancing on the knuckles (inner wrists facing each other) instead of on flat palms or roll up your mat or a towel and place it under the heel of your palm for more support and to reduce the angle of the bend of the wrists.

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sherriSherri (Minh) Lowe is a 200 Hour RYT ( who is working her way towards her 200 hour E- RYT one yoga class at a time) and co-founder of Yogatique Bangkok. She is a fifty-one year old Canadian transplant living in Bangkok.  When she is not on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them in various on line publications

Wake Up – Rise Up – Greet the Day with Yoga

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The feet in the photo belong to the lovely Janet Griffiths. Janet has been with us since almost the day we opened our doors. We love you Miss J!

You wake up, brush your teeth, wash your face and do your practice.” – Tim Miller

Traditional Yogis believe Yoga should be practiced very early in the day for a variety of energetic, physical and mental benefits. Surya Namaskar means to bow down to the sun. The sun is the life source for the planet. In everything that you eat, drink and breathe, there is a little bit of the sun. When you understand how to better “digest” the sun, internalize it, and make it a part of your system, you begin to benefit from the practice (remember the story of Hanuman eating the sun like a ripe mango).
I am not a morning person myself, so I understand how getting your butt to your mat to your mat any time in the pre-dawn hours can sound like a special kind of torture, but there is really something to be said for the Astanga art of practicing first thing when you wake up in the morning. I spent two seasons in India at an Ashtanga YTT shala, practicing six days a week before dawn, I had to come to practice as part of my job, but also to set an example for each months students. The experience taught me to appreciate the benefits of setting a harmonious energy for the day ahead.
It is the unfortunate truth that many people don’t even try because they are overwhelmed just by the idea of starting a morning practice at home. “Not enough time.” This is the reasoning we use for many things that require some effort; it is not a fault, but human nature.
The benefits of a regular yoga practice are so immense that it’s really worthwhile to make the time, take the effort.
Where do you begin?
• Make sure you have enough space to comfortably practice in. Remove obstacles and distractions from your “space”, the night before.

• When you make it a habit to get up and practice first thing in the morning, you are going to be so much more likely to make your bedtime a priority. It encourages better sleep habits. Make sure you go to bed early enough to get at least 8 hours of rest. Certain yoga poses stimulate the pineal gland that excretes the melatonin hormone that regulates sleep patterns. If in the beginning you sleep through your alarm one morning, don’t give up – get right back on your mat the next morning.

• Many people cannot function in the morning without a cup of tea, coffee or warm water and lemon. Pattabhi Jois famously said, “No coffee, no Prana”. This is so true for me; I even have a tattoo of a cup of coffee on my arm. Whatever your poison, just make sure you schedule it in, and only drink a little, if your stomach is too full, your practice will not be comfortable.

• Decide the length of time you’d like to dedicate to your practice every morning, but start by doing a bit less. It isn’t as important that you have a long practice, as it is for you to get onto your mat every morning in the beginning. If a shorter practice is what it takes to get you on the mat, then that’s OK, so long as you practice regularly. If all else fails you can do the “daily minimum.” The daily minimum is: Three Sun Salutation A’s, Three Sun Salutation B’s and Three Closing Postures. This only takes between 10-15 minutes to complete. The daily minimum is also a good way to keep you coming to your mat on those days you would rather stay in bed. Do not pressure yourself to finish the entire series. Aim for the minimum and more often than not, you will feel good. Then, you may choose to do more postures.

• Break tradition (I can’t believe that I just said that!). If your practice comes from a yoga tradition that always starts with sun salutations give yourself permission to break away from those traditions and experiment with other warm-ups and postures. See if this creates a difference in your practice. It is also important to be flexible within your discipline, if Saturday is a good day to practice and Tuesday is not, take off Tuesday and practice Saturday instead. Yoga should be adaptable and able accommodate our individual needs. If it doesn’t work for you, it won’t work.

• One of the best ways to tap into your body’s “food wisdom” is with a morning Yoga practice. While you are sleeping, your body is sorting out and digesting everything you ate the previous day. By the time you wake up in the morning, most nutrients have been assimilated and the bulk of what you ate yesterday has moved through your digestive track. You will know if what you ate yesterday served you. This means if you are feeling energized and stable in your morning practice, you know what you ate yesterday served your body. If you wake up gassy, bloated, lacking energy or lacking stamina, you know for certain that what you ate yesterday did not work for your body.

• Reward yourself. All day you can think, “Wow, I already practiced Yoga today…I’m awesome” (for the record, you are awesome). Our days are so busy, and time is valuable. It’s tough to fit in a yoga class during the middle of the day, and by the evening you may have unexpected plans or you may feel too tired, this is Bangkok, there is always something to do. Practicing first thing in the morning can be a relief. Imagine being completely done with the day’s exercise before 8:30 am. After work, you can focus on your family, friends, and other aspects of your life. The feeling of self-empowerment that comes from being disciplined in your routine will bring mental strength into other areas of your life. I am in favor of treating yourself as reward; it can be a good motivational tool to keep you coming to your mat. Maybe a piece of dark chocolate as a post-yoga treat or in my case a big cup of Java in a local coffee spot. Make the reward some small indulgence that isn’t linked to consumerism or a large purchase, make it something small that is meaningful to you.

A Yoga studio should be a community refuge and the embodiment of the living tradition of Yoga. We invite you to bring your practice to our space Tuesday’s and Thursday’s between 7:30 and 8:30.

Habits can only be formed when you are persistent, with time your whole life can change. Start where you are and let your practice grow.

See you on your mat Yogi bears
xoxo Minh-

sherriSherri (Minh) Lowe is a 200 Hour RYT and co-founder of Yogatique Bangkok. She is a fifty-one year old Canadian transplant living in Bangkok. When she is not on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them in various on line publications.

Yogi Bliss Balls (or The Perfect Protein Energy Ball Recipe)

IMG_9635Bliss balls, energy bites what ever you call them, these healthy raw, vegan treats are the perfect after Yoga snack.

As a long distance athlete ( I’m a runner and long distance skateboarder) and long term vegan I am always looking for ways to add protein to my diet. In North America there are many retail ready protein and energy bars available, some of them are even vegan. Here in Bangkok there are not as many choices and a lot of what is available is either expensive due to shipping costs or are lacking in healthy ingredients.

A few years ago I started playing around and adapting recipes for my own. My own personal needs and tastes are probably not for everyone’s palate, so I have put together a number of flavors to share with the Yogis in the studio.

I am going to start sharing a selection of these yummy little nuggets in the studio on weekends. Take a yoga class, taste a sample and let me know what you think.

On Saturday July 25, a limited supply of Cacao Coconut Yogi Bliss Balls will be available after classes.

Ingredients:
• 1/2 cup cashews
• 1/3 cup walnuts
• 4 medjool dates
• 1/4 cup desiccated coconut
• 1 tbsp.cacao powder
• 2 tbsp. coconut oil
• 2 tbsp. filtered water
• 2 scoops of Vanilla flavored protein powder

Optional toppings for rolling:

• 3 tbsp. desiccated coconut or 3 tbsp. of cacao powder

Directions:
Combine all ingredients in a food processor or high speed blender.
Pulse until combined well.
Prepare a surface (large cutting board is perfect) and roll the mixture into balls, then roll them in cocoa powder or desiccated coconut.
Freeze for two hours and enjoy!
Keep the energy balls in a tightly closed container in the fridge for up to a week, or in the freezer for up to three weeks.

Makes 12 balls of bliss

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max

Feet Don’t Fail Me Now

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I like my feet, always have. If you were to ask me, “What I thought was one of the best parts of my body?” I would answer, “My feet”. It’s not a foot fetish thing; I don’t necessarily like other peoples feet, in fact the combination of living in SE Asia and teaching yoga, gives me visual access to lots of feet. I see a lot of really bad feet out there. I just like my own pada.

As a yoga practioner I understand how important my feet are in my life and my practice. My foundation, my friends that take me on all my travels. I like to think that I have a good relationship with my favorite body part. I try to treat them good. I give them a little love every week. On Sundays, while I clean my yoga mat, I treat my feet, softly sanding down the rough spots, freshening up my pedicure and massaging coconut oil into them.  A little oil of oregano or neem oil applied directly to the bare nail helps with any toenail fungus that pops up.  For me clean feet equal a clean mind.

Want a real treat? Go get a foot massage. It is one of my guilty pleasures here in Thailand. Thai massage uses the principle that all parts of your body, internal and external are connected to your feet. An hour foot massage can be just as nice and as good for your whole being as a full body massage.

I’m surprised by the condition of the feet of others when I am in the yoga studio. I try not to look, but sometimes their feet encroach on my mat (if you know me, you already know that I have a thing about other people stepping on my mat). Some things are physical and can’t be helped, but toenail fungus, bad pedicures, gnarly callouses and just plain old dirt, these are all things that don’t have a place in a yoga studio, student or teacher alike. Do you walk through your home with dirty shoes on?  Why do you come into the place you practice yoga with filthy feet?

A yoga studio is a communal place, where you are sharing more than your practice with your fellow yogis. Keeping your mat clean is important for your feet’s health. A rolled up wet mat is a perfect home for bacteria to grow in.  Bacteria are probably one of the best reasons not to use the communal studio mat.  Studies by podiatrists suggest that bacteria from mats transfer to your feet and unless you practice some place like Pure Yoga communal mats rarely get cleaned well. Perform an act of karma for your fellow yogis and your studio, clean the house mats before you leave the studio.

Our feet are an amazing structural achievement; designed with 10 toes, 52 bones, 33 joints, 20 muscles, 107 ligaments and hundreds of sensory receptors. Yet we have lost touch with them, we cram them into footwear that turns them into hoofs. We spend years inside our heads trying to figure out how to do some of the basic yoga postures, but we forget to look down and learn how to develop awareness in our feet. Learning how to properly activate your feet will allow subtle adjustment and gentle change to the alignment of your legs, pelvis and spine in standing, balancing and back bends.

A simple exercise that one of my favorite yoga teachers Kate W. Mak, in Calgary taught, is to kneel with your feet tucked under you in a dorsal flexion, slowly sitting back on your heels. Try to keep your spine aligned, shoulders over hips.  A lot of people really hate this posture, it can be very intense, but she was right, I have learned to love it!  It is an everyday occurrence to see normal people sitting like this in Thailand. It is the posture that you assume when you sit in front of Buddha to pray.

“Vande gurunam charanaravinde”, is the first phrase of the Ashtanga Yoga invocation, “I honor the lotus flower feet of all the gurus”. This says that we respect the teachings of all the learned ones that have come before us. Respect and get to know your feet, it is never too late.

The very least you can do for them and you is to get out and take them for a walk.

xoxo Minh-

Do Yoga with Cats (and maybe adopt one)

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When we were first approached with the idea of holding a “Yoga with Cats” class, I have to admit Max and I were a little skeptical.

Although at first glance we would not appear to be to traditional in our individual yoga, we are. When we started the studio, we said that any yoga we represented had to based in some kind of tradition, no heated rooms, no pole yoga, no yoga fly, not that there is anything wrong with that, it just isn’t what we wanted the studio to be about.

Something we do feel strongly about at Yogatique is a sense of community. Shortly after the Yoga with Cats class in America went viral our community spoke and asked if we would do something similar.

Marina was the first yogi that mentioned the Yoga with Cats class.

Marina was the first yogi that mentioned the Yoga with Cats class to us

We are the only studio in Bangkok that holds a weekly donation based class (Karma). We believe strongly that yoga should be accessible to all people. Each Sunday we donate the studio for a 90 min class, we invite a different teacher to donate their practice and we collect the donations for a local small charity every quarter. The charity we donated the money raised during the Karma class during the first three months we were open, was PAWS, a local cat shelter run by Amy Baron. It seemed like the ideal partnership and Amy was very enthusiastic.

So the Bangkok addition of `Yoga with Cats`was launched

Strips says, Lets get this show on the road

Strips says, Lets get this show on the road

The class was a huge success! We raised over 6,000 Baht for PAWS and one tiny black kitten was adopted that very day.

The idea behind the Karma series is, Do Good – Do Yoga, it can`t get any simpler or better than that.

Thank you Bangkok!

xoxo  Minh

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Goan Tropical Fruit Salad

Tropical fruits

Tropical fruits

Hi Yogis!
July is here and it feels like summer. Not like summer back in Canada when you know that you only have a few weeks to make the most of the weather, but summer in Thailand when it feels like sky will always be blue, the breeze always gentle and the smell of Jasmine and Pandan is in the air.
Minh and I spent two seasons in India, working and practicing yoga. One of the best things about living in the far reaches of south Goa, beside the beaches, was the fantastic fruit that was readily available. Most mornings after yoga, we were able to enjoy a refreshing fruit salad for breakfast. This is my take on a Goan Fruit Salad and homage to our friends Urmila and Praveen Desai at the Blue Planet Cafe in Agonda Goa.
It should get your taste-buds tingling.

ทาน อาหาร ให้ อร่อย นะ (enjoy your meal)
Max
goan fruit saladIngredients:
Pineapple – 1, small, peeled, cored, diced
Mango – 1, small, peeled, stoned, cubed
Orange Juice – 1 cup
Lime Juice – 1/4 cup
Oranges – 1, peeled, segmented
Kiwi Fruit – 1, small, peeled, cut into round slices
Passion fruit – 1, halved, flesh scooped out, shell discarded
Banana – 1, ripe, peeled, cut into rounds
Grapes – 1/2 cup, red and green mixed, seedless
Melon – 1/4, small, halved, seeds and skin removed, cut into small pieces
Sugar – 1/2 tsp
Nutmeg Powder – 1/4 tsp
Sherry – 1/4 cup (this is totally optional and can be substituted for other liquor or omitted all together)
Garnish with fresh mint and a little shaved coconut

Method:
1. Combine the pineapple, mango, kiwi fruit, oranges, bananas and grapes in a large bowl.
2. In another bowl, combine the orange juice, lemon juice.
3. Add sugar, wine and nutmeg powder.
4. Stir well until sugar has dissolved.
5. Pour this over the fruit salad.
6. Add the melon and passion fruit pieces to the bowl.
7. Gently mix and garnish.

Sleep Well Little Yogi – A 15 minute bedtime yoga routine for a better sleep

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I have been under quite a bit of personal stress in the last couple of months. It stems for many different areas, first Max was away in India for a whole month (the first time that we had been apart for more than two weeks in 25 years), construction to the studio’s new office space (never have construction done in Thailand), the normal stresses of trying to operate a small business, especially in a foreign country (I could write a manual of what not to do).

Where there is change, there is always upheaval.

I am normally pretty good at weathering a storm, but I have to admit, this time some of the wind has been knocked out of my sails. This has manifested its self in sleeplessness. I roll around for hours or wake up after a few hours of sleep and never seem to be able to get back to sleep.
I’m sharing all of this, because I want you to know that Yoga teachers are regular people and we suffer from all the same human frailties as everyone. I hope that you find this simple routine useful for those nights that you too may have external forces that keep you awake.

The Yogi in these pictures is the beautiful Carolyn Miller. She has been a member of our community since we opened our doors. Carolyn is leaving Bangkok and returning to the USA. She has been wonderful to have in the studio, I love seeing her come up our stairs and having her in my classes. Carolyn your practice has been an inspiration to me…go forth into the world and spread some yoga around, but always know a little piece of you will remain here with us.
xoxoxo Minh-

Begin in:

IMG_9252Balasana (Child’s Pose) for 1 minute (10–15 breaths) This physically simple posture requires patience and the ability to surrender to gravity and a state of non-doing. To come out of the posture, ground your hands, tuck your toes under and push up into Adho Muka Svanasana (Downward-Facing Dog)

IMG_9255Utthan Pristhasana (Lizard Pose) 1 minute each side (10–15 breaths) From Adho Mukha Svanasana (Downward-Facing Dog Pose), bring your left foot forward between your hands and lower your right knee to the floor. Walk your left foot to the outer edge of your mat and place your elbows on a block or the floor. Repeat the posture on the second side.

SalabhasanaIMG_9256 (Locust Pose) 1 minute (10–15 breaths) Inhale to Plank Pose (Chataranga Dandasana) and lower to your belly. Clasp your hands behind your back. Exhale and root the tops of your feet into the floor. Inhale as you lift your chest and arms. Gaze forward. To come out of the pose, release your hands and exhale, pushing back to Downward-Facing Dog (Adho Muka Svanasana)

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Uttanasana (Standing Forward Bend) 1 minute (10–15 breaths) From Downward Facing Dog (Adho Muka Svanasana) walk your feet to your hands. With feet hip-width apart and a slight bend in the knees, hold your elbows. Exhale and lengthen down through the crown of your head. To come up, release your arms, root through your feet, and slowly rise.

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Prasarita Padottanasana (Wide-Legged Standing Forward Bend) 1 minute (10–15 breaths) Open your legs approximately 3 to 4 feet apart. Inhale and lift your chest. Exhaling and fold forward from the hip creases. Spread your arms wide, coming onto your fingertips, with elbows bent. Place your forehead on a block.

                               

Janu SirsaIMG_9259sana (Head-of-the-Knee Pose) 1 minute each side (10–15 breaths) Sit with extended legs. Place the sole of your left foot against your right inner thigh, right hand by your hip. Lift your left arm, exhale, and fold over the right leg, reaching for your foot or shin. Rest your head on a block. Switch sides.

Supta PadangusthasanIMG_9262a (Reclining Big Toe Pose) 1 minute each side (10–15 breaths) Lie on your back with your big toes together. Inhale and bring your right leg vertical, clasping the back of your thigh. Push your thigh into your hands until you have a tight muscle-to-bone connection. Hold for 10 -1 5 breaths and switch sides. Release the posture and relax on the floor

End the sequence with:

Savasana (CoIMG_9274rpse Pose) 3 minutes Savasana symbolically represents our death to our old ways of thinking and doing. It is the time in our yoga practice to integrate the benefits of all of the postures you have practiced.

Perhaps you would like to add a bit more to this routine?

You can add the following Pranayama (control of prana through the breath) to your, before sleep practice.

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Left Nostril Breathing: practicing this breath gives the practitioner self-endurance, self-effectiveness and self –respect. The left side of your brain is responsible for the human functions of rest and digest.
Description: Left nostril breathing activates the Ida nerve ending in the left nostril, which relates to calmness and relaxation. Left nostril breathing is associated with the moon energy, which is changeable, feminine, yin, giving, and cool. Breathing through the left nostril for three minutes can calm you and lower your blood pressure.

Breath: Sit in an easy cross legged position. Close your right nostril with your right thumb, your other fingers are stretched straight up as antennas. Your left hand is in Gyan Mudra on your left knee. Close your eyes and concentration at the center of your forehead. Begin to breathe long and deep only through your left nostril. Continue for three minutes.

Abandon nothing. Take up nothing. Rest; abide in yourself, just as you are. – Sage Abhinavagupta

sherriSherri (Minh) Lowe is a 200 Hour RYT and co-founder of Yogatique Bangkok. She is a fifty-one year old Canadian transplant living in Bangkok. When she is not on her yoga mat, she enjoys cycling, trying new vegan recipes, a cold beer, lingering in coffee shops and exploring Bangkok. When not pursing these activities, she is writing about them in various on line publications.

Mango Pineapple Salsa

 

pineappleHi Yogis!

Many of you may not know this, but Minh and I have been Vegans for almost 20 years.

You also may not know that I do most of the cooking in our home. It is true that I often put Minh to work as the prep cook, but it is me that does the bulk of the day-to-day cooking ( Minh is better at baked goods than I am ). I like to develop recipes that suit our personal tastes and lifestyle.

We thought that we would start sharing some of the recipes from our kitchen with the community.

Here goes…please let me know what you think.

ทาน อาหาร ให้ อร่อย นะ  (enjoy your meal)

Max

Mango Pineapple Salsa

1 diced mango

1 cup of diced pineapple

2 medium tomatoes diced

1 diced red pepper

2 T fresh lime juice

1 small red onion diced

Handful of minced jalapeno pepper– adjust for your heat preference

a dash of sea salt

fresh cracked pepper to taste

Mix all together and enjoy!

Like your hips in Pigeon Pose ( Eka Pada Rajakapotasana), this only gets better as it sits in its own juices!!!

 

Ashtanga Yoga Workshop – July 4 2015

This workshop is a great opportunity to deepen into your yoga practice and to approach different aspects and branches of yoga.

Each workshop is two hours long
First class runs from 10 am to 12 pm.
Second class runs from 2 pm to 4 pm
Each class is 1200 Baht or book both for 2000 Baht.

The morning on Saturday we will be focusing in the more physical-oriented part which is the asana (posture).
The practice will be based on the Ashtanga Vinyasa method primary and intermediate series. We will go through a fluid and dynamic sequence with some modifications so that we will get to work several arm-balances, back-bending and inversions.
Very recommended for those who want to gain some strength in the upper body and flexibility in the spine. A great opportunity to work out and improve your asana practice.

In the afternoon session, we will explore other branches of the practice of yoga, (as important as the asana!) like meditation (Dhyana) and breath-work (Pranayama). This is a subtle work for the energy body. We will learn some simple, yet very efficient practices that will increase your vitality, health and peace of mind.
There will be also some time for Q&A.
Very recommended to those who want to have a deeper understanding of the practice of yoga.

poster_from_postermywallAbout the teacher Manuel Molina de la Torre:
Manuel is a dedicated yoga practitioner. He started practicing yoga in 2004 and it has become his way of life. He is a certified yoga teacher (RYT 200) since June 2014. He completed his yoga training from Samahita Retreat with Paul Dallaghan, Koh Samui, Thailand. He travelled to India in 2010 and spent two months studying at the KPJAYI and he has practised with some of the most notable names in the ‘Ashtanga world’. He teaches Ashtanga as well as other softer approaches to the practice of yoga-asana. In addition to yoga experience, Manuel have been involved a lot with nutrition, organic food, vegan and vegetarian food. He is a vegetarian cook and he spent the last seven years in yoga retreats involving in healthy cooking.