Indigo Flow Yoga Space

Meeting disturbances with ease

2012-01-20T10:03:00.002+08:00

Sometimes, I realise that students may be setting up unrealistic expectations about their personal yoga practice. They want their yoga movements to help in getting rid of painful sensations in their body, or they may approach the practice like completing a checklist of tasks, aiming to do a sequence within a designated 30 min time-slot, in order to get to something else after that. And then they wonder why they seldom experience the peace and calmness they had felt during the actual therapy sessions in the studio.

Our yoga practice, in its pure and simple state, is about allowing and accepting each moment as it is - not expecting your body or the situation to be different. Being gently focused on your experience and allowing it to arise, and notice that the experience also passes away, offers a way out of our suffering, if we simply allow ourselves just to be.

Instead of using avoidance as a coping strategy, can we develop our innate capacity to pay attention to our physical discomfort, and not attempt to get rid of sensations we don't like. To be non-judging of our experiences (whether positive or negative), and remain like a neutral observer to what we are going through. As you move through the asanas slowly, see if you can go deeper by slowing down, observing the changing bodily sensations. Asanas offer us a chance to pay attention to the present moment, not just about getting rid of tightness or tension (which may sometimes not happen, if the mind and breath remain tight). Breathe deeply as you practise, and send some loving thoughts and energy to those areas in your body which are 'suffering' and in discomfort. Then we see realise that sensations are constantly changing.

The body holds a lot of information, so when you feel pain, usually this means your body is trying to tell you something. It's vital that you start paying attention! Try the following steps during your yoga practice:

1. Pay attention to the painful / uncomfortable area, with a sense of curiosity, making no judgments as best you can.

2. Ask yourself : what is this sensation here right now? Exactly where is it? What qualities does it have? Is there a colour or feeling tone to it? Be as precise in your observations as possible.

3. Soften in your heart, and open to what is present, not rejecting or holding onto anything. Accept the moment.

4. Use the breath by imagining you are breathing into the area of intensity.

5. If you really need to adjust or move, allow yourself to take a few more moments of exploration, then move your body mindfully as a response rather than a habitual reaction.

6. Be open to outcome.

This approach of practice is really what Patanjali was explaining in his fifth limb of astanga yoga (the 8-limb path), i.e. Pratyahara. This concept means abstracting, leaving something, distancing or letting go. It has become a special yogic term describing the ancient method of withdrawing the mind. But it is not about retreating to a quiet place where there is no disturbances for you to meditate and practice yoga. You can still be in the midst of life's bustle, and be yourself, relaxed with whatever arise and appear, and practice your yoga. Give up fighting with what is. Try to experience in total all that happens around you. Learn to adopt an easeful relationship with disturbances: noises, smells, discomfort, pain, difficult people. Don't reject anything. Allow the mind to think and feel all that you usually avoid.

So in Pratyahara, you constantly observe the process of perceiving. You are the one who experiences. That is all. And in that way, that which the mind has experienced fully no longer interests the mind, and the mind can let it go.

Being in Your Body - The Body Scan Meditation

2011-08-12T15:00:00.001+08:00

On this journey of learning to get out of our head (i.e. the constant thinking mind) and develop greater intimacy with the body, a very useful technique is the body-scan meditation, as taught by Jon Kabat-Zinn, Ph.D., professor emeritus of medicine at the University of Massachusetts medical school. As a long-time practitioner of Buddhist meditation and hatha yoga, he pioneered the use of mindfulness meditation to treat chronic pain and illnesses. His best-selling book Full Catastrophe Living (published more than 20 years ago!) landed on my lap recently, thanks to my dear friend DL.

I feel so blessed to encounter his teachings, and I now remember this was the technique that my yoga mentor shared with us many years ago to help us relax the mind and drift into peaceful sleep. Besides being a precursor to good sleep, it can be used at the end of a yoga practice in corpse pose to cultivate mindfulness and enter deep states of relaxation. We bring moment-to-moment awareness to every part of the body, starting from the toes of the left foot, progressively and systematically, to the top of the head. A very detailed guided process will take about 45 minutes! Although we are not supposed to fall asleep, I noticed that quite a few students (who usually fidget or open their eyes while lying as a corpse) did just that. They were very surprised too, and told me they liked the practice as it was the only time when the mind really went quiet and they could relax.

I am struck by how powerful mindfulness can be. Even in our daily life, off the yoga mat, we can make use of moments to tune in to our body, and simply observe whatever sensations that are there, and to be non-judging about it, no liking or aversion to what the body is manifesting. And, as Kabat-Zinn shared in the video below, learning to stop, and opening to the actuality of things, is a radical act of love and compassion for ourselves.

Practising Yoga as Inner Work

2011-05-11T00:20:00.000+08:00

It has really become more clearly to me over these months that our yoga practice should be a form of inner work. Rather than focusing on assuming an outward form of the postures, we should try to witness and observe the sensations within the body. This can be extremely difficult because our mind tends to wander away and we don't feel the body. One student admitted to me this afternoon that she sometimes forgot to breathe in certain asanas (until her breathlessness brought her back to her body).

I really appreciate the Iyengar yoga techniques, because they ground students in the intimacies of the body, mind, and breath. The awareness must be constant during our practice. We practise not to be leaner, fitter, or more flexible (although these are the natural effects of a dedicated practice), but we practise to achieve a deeper sensitivity to our inner landscape. Yoga provides us with a wonderful tool and roadmap to travel in this world of emotions and sensations.

More about this in the next post.

Indigo Flow Yoga Space Website

2011-03-24T11:37:00.001+08:00

This website is really long overdue! I am happy that it's now ready, and it's certainly more reader-friendly for people who like to know more about the studio and the classes that are being offered there.

http://www.indigoflowyogaspace.com.sg/

New Eight-Week Wellness Yoga Course - Discover Your Peaceful Center

2010-10-01T19:23:00.002+08:00

Yoga can be a great tool for attaining emotional and mental health. The daily demands, pressures and challenges that we face are often accompanied by feelings of anxiety and fear. Poor quality sleep may also result. When this happens, it's healing to calm yourself and reclaim your sense of well-being and inner peace. A regular yoga practice can help to reduce stress, soothe anxious feelings, and develop mental clarity. Everyone can reconnect to their inner wisdom and peaceful center.

It is with this aim in mind that I decide to offer this course which will span 8 weeks.

Mondays, 7.30pm - 9.00pm, start on 18 Oct.
Fridays, 7.00pm - 8.30pm, start on 22 Oct.

Each class with be kept to a maximum of 8 students to ensure personal attention and effective guidance.

Course Fees: $160 (8 sessions), practice notes will be provided.

Content of the Course:

Understanding the mind-and-breath connection: guided breath awareness practices to correct poor breathing
Loosening exercises to release built-up tension and tightness in the body
Gentle yoga poses that balance the nervous system, comfort the body, and calm your mind
Relaxation techniques that facilitate a good sound sleep
Mindfulness practices
Simple dietary and lifestyle tips to boost your mental and emotional health

Both beginners and experienced students of yoga are welcome. May this course be a doorway (for both the teacher and students) to living with a more open heart and resilient mind!

Facing Our Fear of Loss

2010-09-24T12:58:00.000+08:00

Just before class started yesterday, I chatted with a student who had been missing her lessons for several weeks. I recalled receiving her text message that her husband was not well lately. When I asked her about it, she revealed that he had a heart attack suddenly, without any warning. A scan showed several blocked arteries, which might need surgery if his medication fails to work. Tears welled up in her eyes as she shared her pain of seeing her loved one losing much weight and suffering. He was a rather successful businessman, and, I feel, a loving husband. I felt for her when she said, "What is the point of having money when your health fails?"

Facing the loss of those we love is the hardest thing in life, and the most painful. Another fellow yogi told me lately that he could not stand the thought of outliving his partner. I told him I could not bear seeing my own children suffer if I become a mother, so I'd rather not be one. I remember reading somewhere many years ago that this pain is the price we pay for love. How true. None of us are immune to it, unless we live as a hermit.

It is easy to watch the breath rise and fall when we practice pranayama and learn to meditate. The breath is life. Every breath is so precious, but we are seldom grateful to it. Can we really maintain equanimity in the midst of experiencing the rising and falling away of life, when the fear of losing people we love becomes very real?

Feelings - The Key to Yoga Practice and Life

2010-09-22T12:15:00.002+08:00

This long hiatus from the last posting has taught me a lot about feelings and the heart (rather than thinking and the head). Yoga and Life have to do with being in tune with our feelings and listening to our heart. Many of my students have a predominant right side, which is inevitable since we are conditioned from young to be such a left-brainer. The body and mind are not balanced. I was like this too. Yoga can re-condition us to tap into the intuitive and sensitive right brain, which opens up the potential on the left side of our body.

A weekend spent at an Iyengar Yoga workshop made me realise that we can bring our sensitivities to our yoga practice. Simply by paying attention to the sensations occurring in the body, and being mindful of taking full complete breaths. Our body has the innate wisdom to lead us to experience the energy flow and inner extensions that come from a safe and deep practice. Taking the practice slowly will bring us farther on this dynamic path. Thinking only results in trying to force the body into some ideal static posture.

One of my therapy students tore a ligament on his right knee (by over-exerting his stronger right leg while playing soccer). I feel it is no coincidence that he is also plagued by anxiety attacks and insomnia. He told me that his mind is constantly racing with thoughts and he has never truly felt his body before. I got him to try a simple bed-time practice. Closing his eyes and lying down, he has to feel his body from the crown of the head to the tip of his toes, slowly and part by part. He was very amazed to feel the tingling sensations on his fingers, and down his back and legs. I felt so happy for him when he realised it's impossible to think while feeling the body.

I also have my dearest best friend to thank for teaching me to listen to my feelings and opening my heart. He showed me a new dimension in Life, without which my yoga journey would be merely an intellectual rational pursuit, stripped of its sensuality, grace and joyfulness that also lie in the core of our being, if we look deeply enough. Thank you my sweetheart.

Surrender

2010-08-16T23:07:00.001+08:00

To be at ease in every day of our life, to live with awareness, not dreaming and imagining, we need to learn to surrender and leave all intents in the hands of the Universe. Usually in our haste to achieve certain things or control the unfolding of events, we tend to jump ahead of ourselves.

The beautiful poem below by Denise Levertov exemplifies, in my view, the yogic ideal of Ishvara Pranidhana (also one of the niyamas in Patanjali's Astanga Yoga):

As swimmers dare

to lie face to the sky

and water bears them,

as hawks rest upon air

and air sustains them,

so would I learn to attain
freefall, and float
into Creator Spirit’s deep embrace,
knowing no effort earns
that all-surrounding grace.

May we all learn to trust and surrender to the inherent wisdom of the divine forces and the mystery called Life.

Of Dreams and Yoga (Part 2)

2010-08-16T22:18:00.003+08:00

The previous post offered a different view of dreaming, and that's why I like Osho. You can hear his discourses, watch his videos and download his books here.

Dreams only represent one of the three states of human consciousness: waking, dreaming and deep sleep, which operate from three separate chakras (or energy centers). In the Waking state, consciousness operates from the eyebrow center, as the command center for mental and sensory process. In the Dreaming state, the throat center is the place from which consciousness operates. The throat chakra is often described as a creative center, and that creativity is manifested, in part, as dream narratives. In the Deep Sleep state, awareness automatically operates from the heart center. Our consciousness does not reside solely in the brain, as we normally assume.

When we chant the mantra Om, or more accurately AUM, 'A' represents the Waking state of consciousness, where there are actions, speech, and thoughts of which we are "consciously" aware. The Dreaming state ('U' of AUM) is a level where the mind can work out its unfulfilled wants, wishes, desires, attractions, and aversions not allowed to play out in the external conscious world ('A' of AUM).

The Deep Sleep state ('M' of AUM) is the level where deep impressions are stored in their latent form. It contains the roots of our habit patterns, the Samskaras that are the driving force behind Karma (actions). Those wants, wishes, desires, attractions, and aversions that play themselves out in dreams, or turn into actions and speech in the external world have their root in this level of consciousness.

And so it is necessary to understand the importance of yoga nidra, which means yogic sleep, a state of conscious deep sleep. You leave the waking state, by-pass the dreaming state, and enter deep sleep, yet you are fully awake. What a cool phenomenon! I have tried some guided instructions for yoga nidra, but ended up falling into unconscious sleep and dreamland.

If you have the time and patience, I would recommend this excellent but lengthy exposition on yoga nidra by Swami Jnaneshvara Bharati, a disciple of Swami Rama of the Himalayan Tradition (another one of my favorite teachers, besides Osho). Yoga nidra is not merely a relaxation experience, but is compatible with meditation to enable the spiritual aspirant to purify the deep impressions (or samskaras) in our unconscious mind and reduce their impacts on our actions and thoughts. And we'll have less nightmares and unpleasant dreams as well.

Of Dreams and Yoga (Part 1)

2010-08-12T11:29:00.001+08:00

It is hard to imagine any movie buff who has not watched Inception. And it is difficult not to leave the theater with lingering thoughts and questions about our own dreams and what really constitutes reality. The yogic sages would agree that our unconscious mind, if we can learn to tap into it, holds much more potential than our waking state of conscious thinking mind. It's really a sexy idea that we can plant some thought into another person's unconscious mind via dreams, allowing it to take root and influence the person's life choices. Sometimes we may have vivid dreams which seem to convey some messages that may not make much sense at that point in time, but in retrospect, we find that those messages do hold some meaning in guiding our subsequent actions. So perhaps that is an act of inception by the Universe / Cosmic Consciousness??

But how do we differentiate between dreaming and reality? Was Leonardo's character still dreaming at the end of the movie?

In the first chapter of his book, Yoga: The Science of the Soul, Osho writes, "We live in a deep illusion - the illusion of hope, of future, of tomorrow....The mind has to be understood deeply - the mind that needs illusions, the mind that cannot exist with the real, the mind that needs dreams. You are not dreaming only during the night. Even while awake, you are dreaming continuously. You may be looking at me, you may be listening to me, but a dream current goes on within you. Continuously the mind is creating dreams, images, fantasies."

And he provides a stinging definition of dreaming, "You waste your present for that which is not. This is what dreaming means. You cannot be here and now; that seems to be arduous, to be just in the moment. You can be in the past because that is again dreaming - memories, remembrance of things that are no more. Or you can be in the future, which is projection, which is again creating something out of the past. The future is nothing but the past projected again - more colorful, more beautiful, more pleasant, but it is the past refined...No one is ready to see the naked reality."

We are all chronic dreamers, because we cannot live in the moment and face the now as it is. There is always that subtle feeling of resistance, or that sensation of dread in the background when we do not wish to face the current moment. We'll rather be somewhere else.

And Osho points out that "this mind cannot enter on the path of yoga because yoga means a methodology to reveal the truth. Yoga is a method to come to a nondreaming mind. Yoga is a science to be in the here and now. Yoga means now you are ready not to move into the future. Yoga means you are ready now not to hope, not to jump ahead of your being. Yoga means to encounter the reality as it is."

Glorious Avocados

2010-08-05T12:54:00.002+08:00

This post is inspired from recent conversations with a yoga friend about avocado milkshake, which is surprisingly difficult to concoct, if you are particular about the right creaminess and texture. The best avocado milkshake I've tasted is at a nondescript eatery in the resort town Krabi in Thailand. And I've also tried a super-delicious avocado dessert in Jakarta called Es Teler, which has the status of a national beverage in Indonesia.

Originally from central America, this oily fruit is highly adaptable and is now cultivated in many countries around the world. It also enjoys a good reputation in Ayurveda, because it is pacifying to both vata and pitta constitutions. It is considered a heavy food (hence not too favorable for kapha type people), as it takes more energy to digest but very useful for grounding, strengthening and nourishment. So it's best to consume avocados in small quantities.

Nutrition-wise, avocados provide nearly 20 essential nutrients, especially high in potassium and oleic acid which help in balancing blood pressure and lowering cholesterol. So it's good for the heart. If you are on a vegetarian diet, you should certainly include this power-food regularly in your meals.

Here is my own recipe for avocado yogurt shake, which is packed with friendly bacteria for promoting healthy intestines. I use yogurt instead of the usual fresh milk and evaporated milk, which may cause flatulence and excessive gas in people with lactose intolerance.

Ingredients:
1 ripe avocado
200ml plain yogurt
2 tablespoons raw honey
Some ice cubes
A squeeze of green lemon (optional)

Simply blend everything together until you have your desired consistency.

Fifth Anniversary

2010-07-30T00:39:00.003+08:00

Looking at the calendar, it just strikes me how quickly time passes by. It's exactly 5 years since that fateful day when my ankle was fractured in a freak accident. It's simply amazing tracing back the series of events which followed from the injury and its recovery. I have this experience to thank for introducing me to yoga, and for leading me to make many life affirming decisions, so that I am where I am today - a downshifter.

But many old habits die hard. Although I have been out of the rat race for a while, there is still this occasional tendency to fill up the time with more work schedule and other commitments. Quite tough to simply "do nothing" and be with myself. And then I'm reminded how often I wished I had more time to practise yoga when I was still holding a regular full-time job. Now that I have more time quantitatively, why do I sometimes feel short of time?

It's always easier to live our days with all sorts of "doing" than simply "being". The same applies to our yoga practice. When we lose our mindfulness, our sadhana can become repetitive, ritualistic, and joyless, doing for the sake of doing. My Iyengar teacher, a very dynamic lady who is passionate about the work she's doing, recently advised me to slow down my home practice, and attend to the intricacies of the postures and techniques I'm learning. To go further on this path, I have to learn to be with the moment, instead of anticipating and rushing into the next moment.

Once, during my morning practice which was consciously done slowly, I was suddenly aware of a cool breeze coming into the room from the half-opened window, and, unexpectedly, felt the lovely sensation of the breeze brushing across my cheeks. It's hard to describe the feelings, but it was almost like a caress from the Divine. The heart just opened.

I wonder how my life would be like 5 years from now. But no, this question is really quite silly. This moment is all there is.

New 10-Week Yoga Course at Awareness Place

2010-07-28T13:07:00.002+08:00

I'm looking forward to sharing more on the diverse aspects of Yoga in this new program commencing at another studio in town where I am also teaching. This gives me a great learning opportunity to provide a theoretical and philosophical backdrop to the weekly asana practice, and hopefully students can see beyond "yoga = physical postures".

Too Much Yoga? - Random Reflections on the Past Week

2010-07-11T23:17:00.002+08:00

Pitta Imbalance. This was the diagnosis of my Ayurvedic doctor when I consulted her for sudden weight loss and abdominal discomfort. Too much body heat generated from my yoga teaching and lack of rest. So the weather is not to be blamed for making me feel so warm all the time! And no wonder I became hungry so quickly, and still lost weight despite having good appetite! She said I must cool my body down and work less hard.

How do I strike a balance between spending more time teaching my passion and having enough time to catch up with friends and be with my family? Working as a freelancer means that when I'm free, people around me may not be available. And vice versa! A friend who has gone through this phase shared another perspective. She said I need to be comfortable being alone at times, even doing shopping alone at those odd hours when I don't have classes. Quite true! I must learn to enjoy solitude more often.

Someone told me that when a passion becomes a form of work or a means of livelihood, it will lose its passionate quality when reality sets in. I'm wondering if this will happen to me one day. Or has it arrived? There is still much joy when I teach, and I'm learning to appreciate the beauty and 'sacredness' of personal interactions in every class. Swami Satyananda Saraswati of the Bihar School said that behind every individual is a yogi. Behind every student of yoga is a spiritual aspirant.

I never fail to be inspired in my work when fellow spiritual aspirants discover the joy and peace in their own yoga journey. A friend who is discovering meditation shared about letting his intuition guide him and opening his heart to new things and his surroundings. Another friend shared that having faith (and this could be in a non-religious sense) means experiencing the beauty inherent in it. How true! Their insights resonate within me too.

There is indeed too much of yoga in my life lately, but really, as my favorite vedic peace chant says, everything is already perfect as it is.

Fellow Travelers on the Same Path

2010-07-05T12:46:00.002+08:00

Path at Wakehurst Place Garden, England

In my days as a Psychology student, I like to read books about psychotherapy, and one of my favorite authors is Irvin D. Yalom whose candid writings about existential psychotherapy moved me very much. So just the other day, as i was glancing at some shelves in a bookstore (to while away my time before a yoga class), this small green paperback somehow stood out and grabbed my attention. It was "The Gift of Therapy - Reflections on being a therapist" by this author. In my heart, I suddenly felt this was probably the reason why I walked into the bookstore, so I bought the book.

He offered a very different (and more realistic) perspective of the therapeutic relationship. Instead of viewing people who seek therapists for professional help as 'patients', or 'clients', he preferred to think of them and himself as fellow travelers, a term that removes any distinctions between the afflicted and the healers. We are all on the same path of Life together, because no one is immune to the inherent challenges and vicissitudes of existence.

This really struck a chord in me. And a good reminder that I am not above my students in terms of knowledge and wisdom, because everyone has the potential and yogic seeds within. Like my students, I am also walking along the yogic path, sometimes with clarity and confidence, sometimes with doubt or trepidation, other times even with confusion, but nonetheless still waking on with the faith that I will grow and be sustained. Who is the real teacher? (Often I feel very blessed to be paid while learning from my students.) Ultimately, the real teacher is not the external one, but the one within us.

May we all continue to practise yoga with joy and aspiration.

Nice Quote

2010-07-01T16:26:00.000+08:00

Many paths lead from the foot of the mountain, but at the peak we all gaze at the single bright moon.

(Ikkyu - Zen-monk poet, 1394-1481)

Warrior Spirit

2010-06-18T19:16:00.001+08:00

To open deeply, as genuine spiritual life requires, we need tremendous courage and strength, a kind of warrior spirit. But the place for this warrior strength is in the heart. ~ Jack Kornfield (A Path with Heart)

Virabhadrasana (Warrior Pose) is named after a legendary fierce warrior. He is portrayed in Hindu mythology as having raging, fiery hair and three burning eyes. He wore a garland of skulls and wielded terrible weapons in each of his one thousand arms. To avenge the death of his beloved wife Sati, Lord Shiva manifested Virabhadra to fight his battle. The super being was created after Shiva's wife was not invited to a great sacrifice given by her father Daksa. Sati, being greatly humiliated, went to the banquet and self immolated, by invoking yogic flames. When Shiva heard about his wife's death, he tore a hair out of his head and threw it on the ground. From this hair rose a great warrior and hero i.e. Virabhadra. Virabhadra and his army destroyed Daksa's sacrifice and killed Daksa.

Superficially, this pose seems to have undertones of violence and aggression, so how do we reconcile it with the cultivation of peace and stillness in our yoga practice?

Just as Shiva and destruction are an important part of the Hindu Trilogy (Brahma/Creator, Vishnu/Sustainer, and Shiva/Destroyer), Virabhadra, the Great Warrior, symbolizes that potential within ourselves which has the power to overcome the prideful ego (symbolized by king Daksha) for the sake of the heart (symbolized by Sati, Daksha’s daughter and first wife of Lord Shiva). Thus, Virabhadra destroys in order to save.

The ego fears for its death, so it refuses to surrender to the heart. The quote by Jack Kornfield says it all. By practising Virabhadrasana, we slowly develop the capacity to open our heart, to embrace everything that life has given us, without fear and self-doubt. Breathing in, we enter the pose confidently, and learn to stabilize the foundation (especially the back leg and the pelvis), trusting that we will remain steady in spite of any challenges in life. As the shoulders rolled back and the arms stretched skywards, the heart center is exposed and open. The pose is truly led by the heart, giving rise to inner and outer strength. Listening deeply as we breathe deeply, what does your heart tell you?

Warrior 1

Warrior 2

Warrior 3

Directions to the Studio

2010-06-18T15:45:00.000+08:00

This is a good site to check the way to come to the studio, regardless of where you stay. The map below reflects the route from the MacPherson Station Circle Line (A) to Ubi Techpark (B), which is opposite Paya Ubi Industrial Park along Ubi Ave 1.

The most convenient exit from the MRT station is Exit B, which faces Arumugam Road. These are the landmarks you should expect to see if you walk out from Exit B:
Chinese Temples --> turn right --> StarHub Green --> turn left --> continue walking straight along Ubi Ave 1.

Another option is to take Bus Number 63 from Eunos MRT station. The bus will pass along Ubi Ave 1, opposite Ubi Techpark. The bus journey is about 10 min.

Enhancing Energy Flow - The Makko Ho Stretches

2010-06-17T23:32:00.001+08:00

Last weekend, a few friends and I joined a Yoga Sutras workshop, by a very compassionate and humorous Swami Nityamuktananda Saraswati from the Himalayan Tradition. A very learned yogi as well, she gave fresh perspectives on the modern relevance of Patanjali's Yoga Sutras, and for those of you who are intellectually inclined, some of her writings on yogic philosophy can be found here.

What I found very useful was the series of warm-up stretches she taught in preparation for the meditation sessions, the Makko-Ho stretches, which originated in Japan but which have many parallels with yoga asanas. They are based on an application of the meridian system in Chinese Medicine. Meridians are energy pathways, which are closely linked to nadis in the yoga tradition.

Practising asanas are not just about stretching and strengthening the physical body per se, but it involves much more at the subtle level of the energy body. Our yoga practice should be able to improve the energy or prana flow in the body, reduce energy blockages in the chakras and meridians, so that the body and mind can settle comfortably in meditation.

Balancing the Throat Chakra

2010-06-14T13:17:00.001+08:00

As mentioned in the previous posting, there are some asanas which are useful in stimulating the area around the throat and neck and improving the functioning of the thyroid and parathyroid glands.They can be practised according to the sequence below or after some warm-up like the sun salutation series.

The important thing to remember is that the breath must be comfortable and smooth while practising these postures, but this may be considerably difficult for beginners, especially for the backward bending asanas like the bow and camel. So certainly caution and patience must be exercised.

Shoulder and neck stretch in Vajrasana Pose

Adho Mukha Svanasana (Downward Facing Dog)

Sarvangasana (Shoulderstand)

Halasana (Plow)

Ustrasana (Camel)

Dhanurasana (Bow)

Finding Your "Voice"

2010-06-03T22:43:00.001+08:00

He was a retiree in his early 60s who joined my weekly gentle yoga class. After the 4th session, he came up to me and asked what I think about chronic cough. He shared that he had been to several doctors, who could find nothing wrong with him. Yet the dry coughing persisted, especially before dinner time with his family. Sometimes, I also noticed he would cough continuously for several minutes during the yoga class.

I wondered if there was anything he had difficulty in expressing or communicating. I remembered when I first chatted with him at the beginning of the course, he seemed quite vague and did not divulge too much about himself. Yet once he volunteered to teach the class a particular exercise technique from Qi Gong which helps in blood circulation. I was very happy to see that.

He disagreed with me that his persistent coughing might be due to any psychological difficulty in communicating. I was merely suggesting a non-physiological explanation, hoping that it might trigger some thoughts and reflections on his ailment. We then explored some Chinese herbal remedies for dry coughs. I don't know if he got better, because after that conversation, he did not come regularly for yoga, and also chose not to continue after a while.

This student stayed in my memory because he reminded me of the significance of the Throat (or Vishuddhi) Chakra. When the energy in this Chakra is unbalanced or blocked, a person may have problems speaking up (or shutting up), experience frequent sore throats, coughs, even bronchitis. The muscles at the neck and shoulders are stiff and tight, metabolism is affected due to malfunctioning of the thyroid and parathyroid glands.

When energy is flowing well through the Vishuddhi Chakra, one is able to listen attentively to others and express oneself clearly and honestly. The ability to self-reflect and hear one's inner voice and follow its guidance will be present too. Insight, revelation, and inspiration seem to dawn more often. One will be able to offer soothing words of comfort to people, and speak with truth and beauty.

In the next post, I will share a yoga practice to help in balancing the throat chakra.

New Class Schedule at Indigo Flow Yoga Space

2010-05-29T17:53:00.007+08:00

Indigo Flow Yoga Space has just re-located to 10 Ubi Crescent, Ubi Teckpark, Lobby C, #02-48 (do contact Ju Lee at indigoflow2@gmail.com prior to visiting). It is a small cozy studio, with a good collection of yoga-related books and DVDs in its library corner. The style of yoga taught here is classical hatha yoga, with an emphasis on its therapeutic benefits. Classes consist of asana (postures), pranayama (breathing exercises) and relaxation/meditation.

Please refer to the monthly schedule.

We have mats and straps etc. but you are encouraged to bring your own mat for hygiene reasons. Wear comfortable clothing and avoid eating 2 hours before class.

Corporate classes, personal practice and workshops are also available by arrangement.

What has soap got to do with yoga?

2010-05-29T16:13:00.001+08:00

Sometimes we have the good fortune of meeting successful individuals who embody qualities of passion, deep concern for people and the environment, inner depth and humility for the mystery that Life is. Ah Yuan, a soap-maker from Taiwan, is one such person. He came to Singapore about 2 years ago to share about his social enterprise of producing and selling handmade chemical-free soaps. I was truly touched by his vision and persistence in growing this labour-intensive business, even though nay-sayers think he does not make much economical sense.

Each piece of soap contains natural Chinese herbs, fruits, vegetables and volcanic mud from the plains and high mountains in Taiwan, plus pure beeswax and plant-based edible oils. Not a single trace of paraffin, stearic acid or artificial agents to make the soap look and smell better. He has his own farm in Taipei, where all the natural ingredients are cooked and mixed and moulded. Blocks of soft soap are left to dry in rooms where Buddhist chants and soft music are played, before being manually cut and packaged into small pieces.

Ah Yuan believes that soaps should be natural and simple, and feels something is not quite right in this modern age where the number of body-care and cleansing products are increasing in tandem with chronic skin problems and dermatological clinics. And so he has been faithfully and wholeheartedly making his soaps in the hope of helping people to live more healthily.

Today, I bought two Ah Yuan soaps at my neighborhood organic shop, and suddenly remembered my encounter with him 2 years ago at his sharing. He always talks about doing things wholeheartedly ("用心做"), not following the mainstream ("不入主流"), and returning to simplicity to remain steadfast in one's vision ("返朴未必能归真, 但起码不会迷路"). Somehow I feel very encouraged by his words and soaps. May there be more individuals like Ah Yuan who bring more well-being and compassion into this world.

The more you sense the rareness and value of your own life, the more you realize that how you use it, how you manifest it, is all your responsibility. We face such a big task, so naturally we sit down for a while.

(Kobun Chino Otogawa Roshi)

A Fresh Mind

2010-05-23T21:56:00.002+08:00

Returning from the 10-Day Vipassana course in Bogor, Indonesia, I'm glad I was able to settle straight into the weekly teaching schedule, although with some muscle aches! Despite not having any opportunity to practise yoga at the meditation center, the mind worked hard to purify itself and this higher form of yoga made my trip there truly worthwhile. Meditating close to 11 hours daily, I had a deeper appreciation of the essence of Gautama Buddha's teachings, particularly on anicca (impermanence), dukkha (suffering), and upekkha (equanimity). I'm blessed indeed to have planted a Vipassana seed in this life; may this seed be nourished with right diligent effort and I hope to have the good fortune of seeing it blossom one day.

Now that the mind is fresh and recharged, I feel energised to get ready the new studio for Indigo Flow in 2 weeks' time. Painting was completed with Pa's help 2 days ago, but I still need to shift in some furniture and essential items. Logistics aside, I have been planning for a more structured and grounded approach to teaching, so that the classes can offer something meaningful and of value to students, with good foundations in classical yoga techniques and philosophy. My wish is for this humble studio to be a space where individuals can experience growth, fulfillment, and friendship with one another. Quite a tall order yeah?

Practice and Non-Attachment

2010-04-30T23:54:00.002+08:00

According to Chapter 1 of the Yoga Sutras, the yogic path to freedom and real happiness rests on two key principles: Abhyasa (Practice) and Vairagya (Non-attachment). Practice is not defined narrowly as the conventional yoga practice, as in doing asana or pranayama work. Hence, I need not be overly obsessed with training my legs to come into the full lotus position, because it does not bring me any closer to seeing my real self.

Abhyasa means the perseverance to follow one's life purpose, and choosing those decisions in actions, speech and thoughts that lead one in the positive direction of Truth and self-realization. There is a sense of personal conviction that by doing so, one can attain true tranquility and be free of all the mental chatter and disturbances in the mind (the real aim of Yoga).

One must travel light on this journey, which is why vairagya, the art of letting go of all those desires and aversions that cloud the real self, is equally important. As a yoga teacher, I can easily get attached to students' opinions of me and their attendance in my classes. As a student, I can also easily get attached to the ideal of attaining certain 'perfect' poses or become fearful of losing my agility and strength.

Swami J explains the above two concepts very clearly here. May all seekers be successful in finding this balance.

Witnessing the Heart

2010-04-21T12:16:00.002+08:00

This is a piece of art work by my good friend Eric. He painted the two Chinese characters (which mean literally 'to witness the heart') and the lotus flower (with a Sanskrit Om on the front petal) on a piece of wooden block. It was a gift from him, and I hung it in my yoga room near the spot where I practise meditation, as a reminder of my spiritual path.

Eric seems to have foresight of the changes that will come my way over the next few months. In May, I have the great fortune of following my mentor to Bogor, Indonesia, to attend a 10-day Vipassana meditation course led by him. Really looking forward to learning insight meditation from him directly. I feel great joy when I think of my yoga friend Avril, who has recently left Singapore and is now in New Zealand on a 6-month pass, because she will also be attending a Vipassana course in Auckland during the same period in May! Both of us have agreed to do the sitting together, albeit at different locations, and who knows what we will share with each other after the course!

As external conditions shift, somehow life will nudge you along to make new decisions that support the path you are treading on. My mentor said to me, "Driving at night, one can only see that far with the headlight. As the car moves forward with the headlight and white lines on the side of the road, one reaches the destination (destiny)...Start with a small plan, do it, those who come to you will show the way and next direction..."

I am planning to bring into reality a bigger space for Indigo Flow, to support the work of offering healing yoga sessions and running workshops to raise awareness of authentic yoga and Ayurvedic nutrition. The new space will allow students and friends to engage in a holistic yoga practice, meditation sittings, and simply enjoy a good respite from their busy lives. If all goes well, after I return from the Vipassana course, there will be some refurbishment and then, the new space will be ready in June!

Anxiety Attacks

2010-04-16T00:03:00.000+08:00

In the space of several days, I received two referrals for healing yoga from the teacher at the Sivananda Yoga Center. Both clients happen to be men who are grappling with anxiety problems, and who have had medical treatment. One has phobia of speaking in front of his colleagues, and the second one was diagnosed by his psychiatrist with Generalised Anxiety Disorder (GAD). From my one-on-one talk with them, they are keen to learn how yoga can help to tame their mind and enable them to achieve relief from the onslaught of their fears and worries.

The integrated practice of asanas, pranayama and meditation in Yoga can be useful for anxiety disorders, which are manifestations of a rajasic mental state. By dissipating the excessive mental energy through a mindful practice of asanas and breathing techniques, and then leading the mind to increased concentration, one can slowly gain more detachment from the worrisome thoughts and negative states of mind.

One of the most important goals of Yoga is to attain a sattvic mind, which can be described as a neutral state of relaxed present awareness. When it is predominant, there is mental clarity, physical health, emotional serenity, and real happiness.

Somehow I feel these two persons appear in my life this week (and not by chance!) to teach me many things about yoga, healing, and spiritual growth. I feel humbled to be given a role to play in their journey, and will strive to facilitate the healing process as much as possible.

Goodbye to the Thinker

2010-04-14T15:11:00.002+08:00

Finally I have time to resume writing in this blog! For the past few weeks, completing a piece of part-time research work took up much of the remaining time when I'm not teaching yoga. Now I'm very glad to re-focus on what I really enjoy doing.

Completing this last lap of the research was more strenuous and mentally laborious than my past experiences. It was puzzling at first, and I wondered why the process was harder than usual. It was not a difficult task, involving only data collection, interviews, transcription, literature review, and a bit of report writing. Very academic and analytical stuff, which I've done in my university and working days.

I casually shared this with my yoga mentor last week, adding that my short-term memory also seemed to have lost its 'power'. He smiled and said, "That's good, congratulations!" We didn't talk a lot about this, but I understand what he meant.

The mind has undergone some changes, which may be happening for good reasons. Anyway this is a good example of impermanence, the intellectual and mental-dissection capacity being replaced by something less logical, less rational, and more intuitive and spontaneous. I hope this does not mean my IQ has dropped, although I am now more interested in cultivating EQ and SQ (Spiritual Quotient).

And I'm also happy to share that my excessive vata is now more balanced.

Vata Imbalance

2010-03-21T17:20:00.005+08:00

A yoga friend who is taking my classes commented sometime back that I have a pretty fragmented work schedule. We both had a good laugh about it, because it is so true, an inevitable outcome of a freelancing lifestyle. I teach on most evenings and some daytime slots, and occasionally the schedule would also change as I try to fit the availability of some individual clients. I did not think too much about it, until yesterday when I suddenly realized the implications of this "lack of structured routine" to my health.

A young mother shared with me that she is very strict on imposing a routine for her 3-year old boy, e.g. making sure he has his meals and go to bed by a certain time, because young children need to follow a routine in order to develop physiologically and to ensure proper health. Her child was busy playing with his neighbours for the last few days (due to the school holidays), resulting in some disruptions to his daily routine. His sinus problem returned as well.

After hearing this, somehow I feel that this applies to me too! In Ayurveda, each of us has a unique mix of three mind/body principles called the 'doshas' which creates our specific mental and physical characteristics. These 3 doshas - Vata, Pitta and Kapha - act as basic constituents and protective barriers for the body in its normal physiological condition; when out of balance, they contribute to disease processes. (If you like to find out which dosha you belong to, check out this free online quiz)

I have a Vata-Pitta constitution, and my Ayurvedic doctor used to advise me a lot about keeping my Vata dosha in check, as it tends to become excessive, resulting in flatulence and joint pain. I now notice that for the past few months, due to increasing teaching commitments, my daily routine has gone off track. And the pain in the right knee came back, not to mention those occasional bouts of intestinal gas which can be quite uncomfortable. An unregulated lifestyle or messy schedule tends to aggravate Vata.

Looks like I really need to bring in some fixed structure to my lifestyle, follow the Ayurvedic daily routine more closely and demarcate the teaching time-slots properly. Hopefully my biological clock can be more aligned to nature, and I have more time to rest and rejuvenate.

Will update more on this in subsequent posts.

What Yoga Do You Teach?

2010-03-19T21:04:00.003+08:00

After the lunch-time yoga class ended, a student asked me, a few days ago, "So what sort of yoga is this?" I could not quite understand his question, and I thought he was asking me about the Shavasana (Corpse) Pose. He explained that his colleague had asked him about the "style of yoga" he was learning at the studio every Tuesday noontime. He didn't know, so he thought I could enlighten him.

I'm not sure if he or his colleague would be disappointed to know there is no fanciful name to my style of yoga, because the yoga that I teach is just plain classical yoga, or yoga as taught in the traditional method, focusing on physical postures and certain breathing and relaxation techniques that help to achieve greater mind-body balance. This can also be called Hatha Yoga, which is just a foundation to enable the seeker to progress up the ladder of Patanjali's Raja Yoga. Because of the relationship between the mind and the body, the body must first be "tamed" through self-discipline and purified by various means. A good level of overall health and psychological integration must be attained before the deeper aspects of yoga can be pursued.

An excellent article which discusses the diversity of yoga styles in the modern yoga scene can be found here.

May we all discover and realise the true purpose of yoga, and not be content with just mastering postures and breathing methods.

Namaste!

The Inner Guru

2010-03-01T23:32:00.005+08:00

Just the other day, a yoga friend asked me out for tea, to seek my views about something that had been bothering her. She just returned from a month-long retreat in Rishikesh, at the Swami Rama center. I was also quite excited to meet her to hear about her experiences, as I've long wanted to go to that ashram.

She frankly shared that the retreat changed her perspectives drastically about yoga practice, and inevitably also created some confusion and doubts. It was at the ashram that she learnt for the first time about the yamas and niyamas, and the remaining limbs of Patanjali's yoga system. She was surprised to know that asanas and pranayama are meant to prepare oneself for meditative practices. The techniques taught during asana class were different from those she was familiar with. She began to experience her breath and body in a totally different manner. She saw a more holistic emphasis in yoga, and yet she was now uncertain of her own practice.

"How can I know which method is correct?" This seems to be the biggest question in her mind. She has been a serious yoga practitioner, yet she does not know how to reconcile the differences between her tradition and what she has newly learnt from the Himalayan tradition of Swami Rama.

She has many conceptions about yoga practice, but she could not let her body, personal experience and insights guide her practice, which, I believe, will provide the answers to her questions. Gurus from different traditions will represent different philosophies and methodologies. The seeker has to learn to trust in himself or herself to know which path fits. Everyone is uniquely attracted to different things, for reasons only their own life purpose will reveal in due course.

My friend is now overseas for another month-long teacher training programme. She is searching for deep answers in life through yoga. I wish her all the best, and may she be guided by her inner guru on this path.

Super Lemon

2010-02-28T20:54:00.006+08:00

What a cute photo of a lemon doing headstand!

The humble lemon is an indispensable healing food on my yogic journey. In the morning, a squeeze of lemon juice in a glass of warm water is a perk-me-up, and helps to clear my bowels. I've also tried a concoction for early morning liver flush, which stimulates the liver to flush toxins out of the body and rejuvenates the liver cells. It is simply a mixture of the juice of half a lemon + 2 tablespoons extra virgin olive oil + a glass of lukewarm water. I've noticed that taking such drinks in the morning on an empty stomach really helps to clear my complexion, not to mention improving my appetite for breakfast.

Lemons are also good natural cleansers for the body. Once a week, try to shower without using soap. Instead, use a whole lemon which has been cut into pieces, and scrub all over the body, including the scalp. You'll find that the body feels so refreshed and clean, and smells nice!

If you have problems with flatulence, indigestion or colds, try brewing some crushed ginger in water for about 5min, then turn off the fire and add lemon juice and molasses sugar. Drink it warm. It is really tasty, and that was how I recovered naturally from a bad cold and cough.

Although lemons taste acidic, the end-products they produce after digestion and absorption are very alkaline, so lemons are alkaline-forming in the body. Keeping a good acid-alkaline balance is key to good health, but much of our modern highly processed and refined diet tend to be acid-producing. Here's a recipe for a really delicious lemony salad dressing (which looks like mayonnaise):

Juice of a lemon
5 tablespoons Greek yoghurt
2 tablespoons sesame seeds, roasted and crushed
2 tablespoons raw honey
salt and pepper
Bragg liquid aminos (optional)

Sattvic Food

2010-02-21T19:23:00.004+08:00

Eating well and in a wholesome simple way is part of our yoga sadhana or spiritual practice, because a yogic diet enhances the sattvic quality in our mind and body, giving us energy, vitality, peace, and life-force. It can be difficult to find sattvic food in eateries outside; most places serve food that are either too rajasic (e.g. oily, spicy, rich food, noisy environment), or worse, tamasic (e.g. over-cooked stuff, left-overs, meaty dishes). I know I'm very blessed to be living in a food paradise like Singapore, but nowadays, perhaps because of more awareness of the effects of different types of food on the body and mind, I've become more discerning of where and what I eat, and, whenever possible, I will cook at home for my meals. Home-cooked food is always the best, and I have mum to thank for, because it is sattvic food prepared with love.

Today after my morning yoga class at the Sivananda center, my classmate and I went to a special place for lunch. It's newly opened at Little India, and serves fresh, organic vegetarian food! It's called VegSenz, a clean and friendly environment. I had millet rice with a generous serving of colorful salad and a soup. I didn't know that millet rice can be cooked in this manner, with chickpeas, raisins, and corn in it, very flavorful. The salad (beetroot, sprouts, turnip, pomelo) came with a gorgeous citrus dressing. The simple lunch left a very good feeling in me, and I can sense it was prepared with lots of care.

My friend and I had a chat with the boss, he seems a very passionate man who believes in wholesome eating that is environmentally-caring. But he commented that this type of food business is difficult in Singapore, and for the last 3 months, the business is still in the red. I really hope his eatery will survive well into the future, given his good intentions.

I will visit the place for my sattvic meal again this week, and take some nice photos. : ) And of course, also to pick up cooking tips. I want to cook more nutritional stuff for my family and help mum on her healing journey.

My Teachers in Yoga Therapy

2010-02-12T14:10:00.012+08:00

In the last 9 months since embarking on yoga therapy, I had the opportunities to work with individual clients who wanted to learn how yoga could help them in reducing their physical ailments. Witnessing their transformation and healing have been a most fruitful experience.

There was a middle-aged lady who came to the yoga center by mistake (she was looking for another yoga studio a few units away), but who shared that she wished to learn yoga to help her cope with her menopause. She knew nothing about yoga, but over the next few months, became someone who practises the sun salutation every morning. Her Traditional Chinese Medicine physician reduced the medication prescription as her health improved.

Another young gal who suffered from scoliosis shared with me that she dared not look at herself in the mirror for a long time. She hoped that yoga could help to straighten her spine, so that she need not go for surgery. As the weeks went by, she started to observe herself in the full-paneled mirror in the yoga center, as she practised the postures that were supposed to strengthen her weaker side. What yoga has done for her wasn't to straighten her spine, although the one-sided hump at the back became noticeably smaller. There was more self-confidence and self-love as she began to accept her body the way it is.

One student repeated called me for yoga class and canceled her appointment at the last minute on several occasions. Frustrations aside, I felt deep down that somehow it's my karma to have to wait for her. I only got to meet the mysterious lady after 3 months! And the reasons for her disappearance began to emerge. She was battling with depression and a poor digestive system, and struggled within herself constantly whether to seek help using yoga. She slowly started to open up emotionally, as her bodily tensions dissolved from the pranayama and asana practice. Her relationships with colleagues at work improved, and she even taught a colleague simple asanas to relieve menstrual cramps. Recently she changed her hairstyle by dyeing it a different color!

These teachers demonstrated to me the healing potential in yoga. I'm truly blessed to be part of their journey.

Heaven Here and Now

2010-01-17T12:31:00.003+08:00

We always seem to want to go somewhere and do something, in our waking hours and even in dreams. Maybe I should go check out that new I-Phone? That cafe has such a nice ambiance, would be good to have a latte and read a book there. I haven't do yoga for ages, been gaining weight, maybe I should attend a session at the studio this evening...and so on.

It is always the case that we look for the things we want outside of where we are now. Happiness is to be found out there, which we must pursue and strive towards. Or so we believe. The present moment, no matter where we are and what we are doing, is seldom good enough.

"Yet this moment is all anyone has. So if freedom, love, beauty, grace, and whatever else is desirable are to appear, they must appear in a now. It would be nice if they appeared in the now you have now. And if they are to appear and endure they will have to be found in ordinary circumstances since ordinary circumstances fill most of life. The marvelous, the lovely, will have to be right here in the room where someone is reading, someone is sick, someone is coughing, two people are making love, or a man is yelling at a dog. It will have to appear in the sound of rain splashing off trees, of a truck laboring up a grade, of TV from another room. It will have to appear in the sight of a child running, in the feeling of a headache, in the anxiety of preparing for exams, in worrying over a sick child. It will have to appear in what is ordinary, usual, commonplace, and right under your nose."

The above is written by John Tarrant, in an article titled Ordinary Heaven in the March 2005 issue of Yoga International (yes, I do enjoy reading back-dated magazines). It struck me as a simple and profound message that we usually don't pay heed to. Yoga teaches us to see reality as it is. How often do we notice the marvelous and lovely in the now?

Healing through Giving

2010-01-02T13:13:00.009+08:00

Illness can be a great blessing in our lives. Being afflicted recently with subdural hematoma, my mum is now on the journey of post-operation recovery. This difficult experience proved to be a turning point in her life, when she realised she must step out of her self-imposed frustration and negativities, to relive her life again with more compassion, hope, and forgiveness.

Thanks to the infectious good-will of her neurosurgeon, who is himself actively involved in volunteering and charity work through the NGO (it's called the Ji Gong House of Help) which he set up to provide relief and aid to overseas victims of natural disasters, Mum now aspires to help other less fortunate people. Her illness has made her more empathetic of those in poor health, and she feels very blessed that she is able to make it through the operation and regain her mobility.

This reminds me of another warrior, Cami Walker, who published the book "29 Gifts: How A Month of Giving Can Change Your Life". You can read a review of the book here.

Wishing all a blessed and fulfilling 2010. May all be free from suffering and enjoy good health.

Long Absence

2009-12-27T15:51:00.006+08:00

It's been a few months since I posted the last entry.

The disappearing act has given me some time for reflection of my yoga journey, and allowed me to re-focus on my practice. Many events also took place, which woke me up from my complacency. I believe there is still a purpose in continuing this blog, and I will deviate from my earlier rambling intuitive style, to concentrate more on the healing and transformational aspects of yoga. And also going back to the fundamentals of the holistic system. I'll keep my message simple and concise.

So much information on Yoga can be found online, that I always wonder if they are genuinely yoga, or modern fitness ideals wrapped in yogic terminology. We've diverted very far from the simple, yet deep message conveyed by Patanjali, the author of the two thousand-plus-years-old Yoga Sutras. For he explained that yoga is all about arresting the modifications of the mind.

As an aside, I just chanced upon a really good posting about the worth of a yoga teacher. Many of the comments are very true and real in Singapore, and apply to me as well. The struggles of the freelance yoga instructor amidst the mushrooming yoga centers and studios. While yoga is big business, it doesn't mean that yoga instructors automatically get paid big bucks. I want to remain optimistic that I can continue to teach and live my passion, and earn enough to pay my bills and support my family.

Personal Transformation through Vipassana Meditation

2009-09-21T20:49:00.004+08:00

The preceding week introduced me to the technique and intricacies of a meditation process known as Vipassana Meditation (or Insight Meditation). I took part in a 5-day non-residential retreat at a holistic yoga center, and several days before the start of the retreat, I also watched a movie at a film festival, called "The Dhamma Brothers".

The movie was filmed over the span of 4 years in the United States, in a maximum security prison (Donaldson Correctional Facility) in Alabama, about a group of inmates who took part in a 10-day Vipassana programme. It is a dramatic and inspiring tale of the inmates' transformation, which came about from seeing clearly into the reality of themselves and their lives.

Having worked as a prison officer for several years in the past, I could identify with the personal struggles and environmental difficulties faced by the inmates, and know that rehabilitation programmes do not guarantee transformation. The inmates featured in the movie all committed serious or heinous crimes and a few were on death-row, yet they admitted to being fearful of attending the 10-day Vipassana course. Deep down, they were terrified of coming face to face with themselves.

But for change to really happen, we need to fully experience, see and penetrate the inner workings of the mind, instead of just on a cognitive or intellectual basis, which is the approach of most rehabilitative efforts. Paradoxically, the mind is a most tricky and sneaky instrument, and we can't rely on the cognitive or thinking mind to overcome itself. What is needed is insight, not thinking.

I've been to quite a number of meditation classes and workshops over the last 10 years, but I regret to say that I did not have the discipline to persist in my own practice. At the most, I would try some short meditation to relax and calm the mind before sleep, or inject a practice of concentration after my yoga session. I've heard about Vipassana before, and my yoga mentor, himself a Vipassana teacher, also exhorted me to learn this form of meditation in my lifetime. Strangely, conditions only seem to come together recently for me to seriously attempt this ancient Buddhist technique.

Things and events do not happen by chance, and life has an intelligence of its own that presents lessons that we need to learn, especially if we have failed to make use of earlier learning opportunities. I realise my mind is no different from the inmates' mind, because it lacks understanding and clarity into the nature of phenomena. Thus the mind has to be trained and developed, until it is seen for what it is. Much of our suffering and unhappiness are created because we allow the mind to interfere with the natural flow of life, in the false belief that we have control over what is inherently unstable, unpredictable and uncontrollable.

I feel very blessed to recover this priceless gem of Vipassana.

Transformation through Yoga: Two Inspiring Videos

2009-09-10T11:24:00.004+08:00

The predominant image of mainstream yoga is that of fitness and physical workout, but the potential for personal transformation which underlies a consistent yoga practice is more interesting. The subtleties of the inner changes brought about by yoga have a much lasting and transformative effect, beyond the physical benefits to the body.

I recently came across two inspiring videos, one is on how yoga has helped people on their recovery from serious addiction problems to lead a new life of well-being and emotional stability, and another on how at-risk youths from a US juvenile justice center have achieved greater self-awareness and stress reduction from practising yoga.

Feature documentary film by LINDSEY CLENNELL:
http://www.adyo.org/home.html

Video from Niroga Institute:

On my long-term path as a yoga student and teacher, I hope to be able to make use of this wonderful ancient tool to assist people on their recovery and healing journey.

Our prayer fields

2009-08-30T21:49:00.007+08:00

This is a pretty photo taken by my sister at the Sivananda Yoga Centre. It gives me a very warm and inspiring feeling.

So this post will be about sending and extending our prayer-energy. Whether we realise it or not, we all have an energy field or a prayer field flowing out from us at all times. Have you ever met someone who seemed to exude charisma or a strong presence, and who is able to uplift you after a conversation, or someone who seemed to drain energy from you? The energy fields of these two persons are very different.

At some points in our life, we may have been like those two persons. It takes much mindfulness to be constantly in the state in which our energy is high and positive. Our thoughts can provide a clue to the nature of our energy field. Everything we expect, good or bad, we are helping to actualise. Our expectations in life are like prayers emanating into the world; we must not under-estimate the effects that our thoughts or intentions have on others.

We are much more inter-connected in the psycho-spiritual sense than we think is materially possible. Dr Larry Dossey has written a lot about scientific studies showing the role of prayers in medicine. In our daily life, how do we hope to influence the people around us and also those far away from us? By setting our intentions honestly and correctly, we can send positive energies of love, hope, kindness, and joy to our loved ones, colleagues, friends, students, even strangers. We can visualise this energy or prayer going out and boosting the energy level of others, lifting them to connect with their higher self within.

I've tried this during my yoga classes, and somehow, the sessions always turned out to be smooth-flowing and joyful.

The Mystery of the Cobra

2009-08-23T14:29:00.010+08:00

The cobra pose or Bhujangasana is one of the postures that many students have difficulty with, because of the strength required in the upper and middle back to hold the position of the spine.
In Sanskrit, bhujanga means "serpent", and I believe there are very few people who are unafraid of snakes. I'm ashamed to admit that I'm terrified of snakes, especially because the Snake also happens to be my Chinese astrological sign! Simply watching documentaries about these creatures always sent shivers down my spine. And I still remember the vivid dreams I had in the past about huge snakes (often multi-colored ones) approaching me, from which I would wake up in cold sweat. The fear was really a mystery to me, and I wondered what it means from a deeper subconscious level.
I've been very intrigued by the symbolism and hidden meaning of the cobra posture, until I read the book, "Hatha Yoga: The Hidden Language" by Swami Sivananda Radha, and the clouds of mystery were lifted. The cobra is feared for its deadly poison, yet the shedding of its skin symbolises renewal and rebirth. In the Judeo-Christian tradition, the serpent is a symbol of temptation, whereas in tantric yoga, it is a symbol for Kundalini, our latent potential or spiritual energy. So it reflects the paradoxes in life - birth and death, wisdom and temptation, good and evil.

Lying face down on the mat, getting ready to lift up the upper body, there is a sense of anticipation and hope, that I'm going to ascend from the shadows of life, from the fears and poisons that have plagued the consciousness. Taking in a new breath, I feel a surge of energy in the muscles of the upper back, passing through the shoulders, down the arms, to the palms pressing on the floor. The lower body is connected to the ground, the chest opens up as the spine is lifted in a gentle arch. There is a feeling of lightness and new-found strength as I stay breathing in the pose.

The cobra has to continually shed its skin in order to grow (in wisdom?). I've learnt that the serpent need not be feared. Obstacles, poisons, and temptations can be transformed into clarity, discrimination, courage and insights on this path. The power and creative force is always dormant within us, ready to awaken.

Accepting Struggles

2009-08-17T22:31:00.009+08:00

Life constantly presents existential challenges and struggles of various forms. I have heard something which goes along the line of 'the Universe will not give you a problem that you are not capable of handling'. For all our resistance and lamentations, it may be true that difficulties serve a purpose that is for each of us to discover; they are also the best teacher to appear at that point in time.

I like the insightful remark by Sigmund Freud, "Psychoanalysis frees the patient from neurotic misery, so that he can return to ordinary unhappiness." Unlike Western psychology which dwells more on psycho-pathologies (although there is now a well-established Positive Psychology field), the ancient yoga practitioners sought to understand and resolve the ordinary suffering of human beings. The early yogis (e.g. Buddha, Patanjali) found that life is inherently full of struggles, and they taught ways to examine and transmute the struggles.

I find that when we do struggle with some aspects of our lives, it is usually because of our mental and emotional resistance to the presenting issue that causes much suffering and pain, rather than the issue itself. Don't we sometimes live at right angles to life and end up getting exhausted and saddened? What does it take to accept one's struggles and maybe even welcome them?

I have a lot to learn from yoga. I teach my students to stay with their breaths and continue breathing when they enter into a physically challenging posture. Observe and witness the sensations of the body and thoughts in the mind. Similarly, I remind myself to stay with each difficult moment, and replace resistance with acceptance. Be present and attentive, and notice what is going on in the mind. Perhaps even trying (very hard) to feel grateful for what is happening, because the teacher has appeared to raise one's consciousness to another level.

Yoga for the Golden Years

2009-08-11T22:47:00.001+08:00

I've had the privilege to teach a group of women in their fifties and sixties (the oldest lady is nearly 70 years old) in a weekly afternoon yoga class. Most of them signed up for the course for various reasons, e.g. relieve knee pain, prevent osteoporosis, regain flexibility, refresh their past yoga learnings, stay healthy. They are a group of cheerful and spontaneous students, most of whom have never tried yoga before. They ask many questions, and are not shy in sharing their physical limitations or ailments.

Teaching yoga to the elderly folks is a different experience compared to teaching in my usual hatha yoga class for the working adults. For the latter, yoga signifies a means to attain a higher level of fitness potential, and also to relieve stress. So my role as an instructor is to build up their body and mind and encourage them to seek improvements in their yoga practice. There is much fulfilment on both sides (both the students and I) when they notice the changes in their body towards better flexibility and strength.

I feel I become more philosophical and humanistic when teaching the senior group. Letting the elderly ladies come in touch with the frailty of their bodies through yoga requires much humor and compassion! I'm still learning how to encourage them to enjoy learning yoga, while getting them to accept the current state of their body the way it is. They laugh at one another's bodily clumsiness, and they tell me, "My leg feels so heavy!", "Oh, I can't bend down fully", and other observations that show them how age is an unescapable fact for them. They can see it perfectly, and, I feel, they wish to reverse or slow down the process through yoga.

So teaching this group of elderly warriors offers much challenge which is different from other classes. The yoga practice that I teach will have to be one of gentleness, acceptance, and self-love. They may never be able to learn doing a shoulder-stand (and actually why should they?), but I hope they can go away after each lesson with less tightness in their joints and less muscle ache, and also with a sense of peace and joy that it's ok for age to catch up with them after all.

Nice Warm Apple Tea

2009-07-08T16:12:00.012+08:00

This is a really lovely and warming tea for the body and soul. I like to drink it after a yoga practice!

You'll need:

2 red apples, sliced
A handful of Chinese red dates -> very nourishing for the blood
1-inch ginger, sliced into thin pieces -> aids digestion
1 cinnamon stick -> aids digestion
5 cups of water
3 tablespoons raw sugar (optional)

In a pot or pressure cooker, bring the water to boil and simmer till the apples are soft and the flavor of the spices are released. You can add raw sugar if you prefer a sweeter tea.

Seeing Clearly with Yoga

2009-07-01T00:15:00.004+08:00

Below is an extract from an article in the latest summer edition of Yoga + Joyful Living, published by the Himalayan Institute, that stood out for me. I really enjoy reading this quarterly magazine, as its explanation of the philosophical and spiritual aspects of the yoga tradition has always been very lucid and reader-friendly. My spiritual mentor used to say that there are 2 places he would encourage me to go for further yoga studies, one is the Bihar School of yoga, and the other is the Himalayan Institute. I trust in the higher order of the Universe, and certainly one day, I will have sufficient savings to fly over to these places. :-)

"In the yoga tradition, there is no ambiguity: spirituality is the science pertaining to the understanding of our core being, and spiritual practices are the disciplines leading to the direct experience of this core being. According to yoga, the mind is the finest tool for discovering our core being. If this tool is faulty, our self-discovery is bound to be faulty. A clear mind brings clarity in every sphere of life, including the spiritual sphere.

Normally the mind vacillates from one thought to another, from one object to another....The mind is always busy - sometimes with purpose and other times aimlessly. Although the range of the mind's functions and activities is infinitely vast, for the sake of systematic analysis, the mind is understood to be in one of five states: disturbed, distracted, stupefied, one-pointed, and fully established within.

Yoga is a journey from the disturbed or distracted state of mind to a state of quietude. Spirituality begins with acquiring a clear, calm, and tranquil mind. With this clear, calm, and tranquil mind, we can see the cause of our disturbances and the source of our distractions. We can also understand what makes the mind heavy and stupefied. With such a mind, we can understand what makes the mind become one-pointed and what spontaneously pulls it inward.

In the yoga tradition, the method that helps us cultivate a clear, calm, and tranquil mind is called meditation. For all intents and purposes, meditation constitutes the core of spirituality... for meditation works directly on the mind, enabling it to become clear and one-pointed. A clear, one-pointed mind can accomplish anything it chooses to accomplish." (Absolute Clarity: Meditation for Spiritual Awakening ~ by Pandit Rajmani Tigunait)

Aches and Pain

2009-06-30T23:34:00.004+08:00

A common feedback (sometimes it sounded like a complaint) from a few students in my beginner classes is they notice some sort of discomfort in their body after practising yoga. They usually could not describe the sensations very clearly, but it feels like eeeky pain and aches in some joints or muscles. I remember when I heard about this from the first student who told me, I was pretty alarmed. What if the yoga sequence that I taught had hurt them? Was I too aggressive in my approach, and pushing them too hard?

Along the way, I realise I need to take these feedback seriously and not too seriously as well. On one hand, they serve as a good reminder that I must take note of each student's body condition, and adjust the yoga practice whenever possible for each individual to prevent injuries. On the other hand, the experience of aches and pain may not be a bad thing. Maybe they are starting to have a heightened sense of awareness of their body.

Many of us go through the day living in our head, full of mental chatter, and ignoring the body (except when we are hungry!). So if we can begin to take notice of different bodily sensations, then the mind-body connection can be established. We can use the mind to examine why such sensations occur. Is it because I have been neglecting this muscle group for too long due to bad posture or a sedentary lifestyle? Have I been over-zealous in pushing myself past my limits during yoga practice? Do I breathe properly? Or do I tense my muscles even when I'm sitting down? A simple yoga practice can lead us to question our lifestyle and habits if we pay attention to the body's feedback.

Now my response when I hear such feedback (if it doesn't sound like some serious muscle pull or other structural problem) is, "It's ok, just continue to notice the sensation. When you've practised more often, the feeling will go away. Your muscles are slowly waking up."

Macrobiotic breakfast recipe - An interesting grain

2009-05-31T22:56:00.006+08:00

I love Japanese buckwheat noodles, but have never tasted buckwheat kernels. Recently I bought a pack of buckwheat groats from an organic shop. It really has a very interesting shape and aroma, especially after roasting. You can try this very chewy and nutritious breakfast cereal:

3 tablespoons pan-roasted buckwheat

3 tablespoons rolled oats

2 cups water

pinch of sea salt

1/4 cup raisins

milk / soy milk (optional)

1 tablespoon molasses sugar (optional)

(Serves 1 person)

Place the raisins, salt and water in a pot. Bring to a boil, and stir in the buckwheat and rolled oats. Cover and bring to a boil again, reduce the flame and simmer till the cereal is soft. You may wish to add some milk if you like a more creamy texture. Add the molasses sugar before serving if you like a sweeter taste.

The Karmic Link

2009-05-31T21:37:00.002+08:00

During these 2 weeks, I taught 2 different hatha yoga group classes, as well as a few individual clients for their personalised program. It's been a very fulfilling experience for me, and I feel I'm more like a student than a teacher.

We often hear of the phrase, "When the student is ready, the teacher appears", but equally true is certain teachers tend to attract certain types of students. My yoga mentor shared that there is a karmic link between the teacher and the student, even more so if the relationship is a therapeutic one (with the clients whom I'm seeing for yoga therapy). Students help the teacher to learn and evolve.

I begin to think and wonder about the students, and reflect on my learning opportunities and the areas I can contribute. I notice the moments when I'm resisting certain things about some students, or when there is a particular flow and ease in the interaction between me and them. I also notice my anxiety when a few students tell me about their physical discomfort after trying certain asanas.

It is not a random occurence when students bring forth certain reactions, emotions and thoughts in me. They are in fact my mirror, who reveal to me the areas I need to work on and where I've done well. While there is now less shyness and fear in facing the class, I now need to be conscious of setting the right intentions and creating the energetic field conducive for my teaching to reach out to the students. I must remember that I can only bring students to where I myself have tread.

This is the potential within every encounter with my students, where I'm the instrument to facilitate self-discovery, self-awareness, and self-transformation in them. For me to be that useful instrument, I have to facilitate the process within myself first.

The Yoga of Creation

2009-05-16T22:35:00.002+08:00

This coming week will likely be a hectic and fulfilling one, as there are 4 classes to teach, out of which 2 classes are newly started ones. I'm really blessed that favorable conditions present themselves and give me the opportunity to learn and sharpen my teaching skills. I've also been asking myself this question: "What sort of potential for creation can I bring into each teaching class?" Each class is unique and offers infinite moments of insights and revelations if the teacher and students pay attention.

Every yoga class is not simply about spending 1hour or more "doing" and "teaching" yoga postures and breathing techniques. The class can be perceived as a sacred context for value creation. The teacher tunes in to the energy field of the students, and tries to lead the students to experience their bodies' sensations and mental-emotional feelings. A skillful teacher facilitates the self-discovery of the students, which can be a daunting process for some students.

I remember an occasion when one of my teachers remarked to me very gently, "Do you know you keep blinking your eyes?" Then it occurred to me that I had been thinking many thoughts while doing the yoga sequence he was teaching, without any mindfulness at all. The eye movements were a reflection of my busy monkey mind. I was initially embarrassed to be "caught" by him for not paying attention, but later was very grateful for his kind remarks. His keen observation made me learn such an important lesson about myself.

I see every yoga practice as having immense creative and transformational value. With mindfulness and focus, the body slowly moves towards a more balanced state; some emotions settle down, while others may spring forth, which is really part and parcel of the healing process; the subtle energy moves more noticeably throughout the body; intuitions may suddenly pop into the consciousness; and gradually, with time, the real Self may be perceived, the Self which is not dependent on the stuff we usually define ourselves by.

A Sensible Diet

2009-05-08T15:27:00.003+08:00

A tremendous enjoyment on this yogic journey comes from gaining knowledge of ways to nourish the mind, body and spirit. We are creatures of habits, so sometimes we should question if our diet and lifestyle are sensibly serving our needs and giving us enough energy. Our taste preferences are usually a reflection of our natural constitution or dietary habits, and very often hard to change. Nothing wrong with sticking to our taste buds, but I feel we will be missing a lot of fun if we do not explore other types of foods and how they may benefit our health. This is especially crucial if we wish to heal from any health issues or simply want to boost our overall energy. Our diet must not be static and routine.

A very common question is whether yoga practitioners should be vegetarians. Personally, I aspire to live a vegetarian lifestyle, because a meatless diet is more gentle on the mind and body, and modern-day animal farming techniques really pose too much environmental and health problems. Whenever I cook, it tends to be vegetarian (and, if possible, organic) dishes.

But I still eat meat occasionally because I live with my parents, and my mum is the main chef of the house, who cooks the most wonderful and loving dishes for the family. Imposing my "vegetarian" ideas on her is something I'm careful about (as that would constitute ahimsa), because I love her and respect her cooking style. But I like to share my knowledge with her about the health benefits of a meatless diet, and encourage her to explore alternative dishes. So there is a lot of exchange of ideas in the kitchen, which we both enjoy.

I'm currently learning more about macrobiotics, which in my opinion is really a sensible and gentle dietary style. When I started reading about it (thanks to my teacher Sumukhee, who lent me her book "Modern-Day Macrobiotics" by Simon G. Brown), intuitively I knew this is the approach I should explore (in tandem with Ayurvedic principles) for me to progress on the yogic path. I like the macrobiotic way of tapping on the healing energies of whole foods like grains, vegetables, fruits, nuts, seeds, legumes, and even seafood. In fact, I'm already using some macrobiotic principles in my diet without realising it (e.g. eating a balance of acid- and alkaline-forming foods; slow and careful chewing of food during mealtimes).

I hope to share more macrobiotic recipes in this blog soon.

My Young Teacher

2009-04-28T22:31:00.003+08:00

"Healing, indeed living, is more about our acceptance of what is and the willingness to be with every part of what is happening than about fixing or controlling everything." ~ Mitchell May

Our spiritual teachers can enter our lives in unexpected ways. Recently, one of them happens to be the teenage daughter of a good friend of mine. She is really a unique soul, with a sensitive and kind heart, someone who loves animals and drawings.

But the teachers in her school labeled her as a kid with learning and emotional difficulties, and concluded that she was incapable of independence and academic excellence. She had few friends, and she struggled to prove to the adults that she was a worthy kid.

Therapy sessions did not seem to help much to normalise her behaviors and make her fit into the school environment. Her therapists taught her techniques to control her emotions, and to engage the social world. The school even forced the parents to engage a "shadow" to make observations for the therapists and assist the gal during class in case she had any socio-emotional problems.

Due to a change of school, I was engaged by my friend to be the young gal's new shadow, to help ease her transition to the new environment, and provide some social support if she has any difficulties with school work. My intention, which I made clear to my friend, is to make myself obsolete in due course, because I do not believe that having a shadow would benefit the gal in the long term, for it only creates dependency. I want to help her build self-confidence and emotional stability, to have less fear about not performing up to mark.

When you perceive inadequacies in a person, the person soon starts to manifest such inadequacies. It's a self-fulfilling prophecy, as psychologists have demonstrated in many experiments. I've attended a few therapy sessions with my young client, and I noticed the approach taken by her therapists was disciplinarian and problem-fixing in nature. On one occasion, she reacted by throwing tantrums (she's already 14 years old) and, it seemed to me, regressed to become like an uncooperative child. The sessions opened my eyes to how a therapeutic relationship should not be.

I'm very grateful to the hours I'm currently spending with her in school. She has taught me to see beyond her social awkwardness, and her brilliance, empathy, and humor come to the fore when people are willing to understand and respect her as a unique individual. Why should anyone need to be fixed, if we are already complete and whole in our own ways? Yoga teaches that within each person lies sacredness and divinity. We just have to look for it to be able to see it.

New Beginnings

2009-04-13T12:22:00.007+08:00

A warm welcome to Indigo Flow Yoga Space. Seeing where this path has taken me thus far constantly fills me with gratitude and hope. Since the start of this yoga (and blogging) journey, many teachers have come into my life and pointed me to the signposts that kept me going. My family and closest friends have been my best teachers. Others are yoga teachers, whose life stories continue to inspire me.

From this juncture onwards, more attention and energy will be focused on this yoga space, and I really hope to maximise the potential of both this blog and the teaching space in my home to share about yoga's true essence.

Though I learn and teach yoga as a life-long pursuit, there won't be information in this blog about yoga postures per se; already books and websites abound on the 'what' and 'how' of achieving the ideal asanas. Patanjali defined yoga as "Yogas Citta Vrtti Nirodhah", meaning that ultimately yoga is about cessation of the fluctuations of the mind. Yoga postures help in many ways to calm and focus the mind, but asanas are not the end in itself.

Patanjali, in my opinion, is like a psychologist, or perhaps even a healer. He knew the sufferings inherent in human existence, and taught a way to overcome it. He named it the 8-limbs of yoga (out of which asanas is only one of the eight limbs). I would like my learning and teaching to follow the vision of Patanjali, and inspire others to embark on their own growth and transformation.

Thanking the Body

2009-04-02T18:44:00.002+08:00

We have heard this saying that the body is the temple of divinity. Yoga helps me to remember this. Last evening, after practising the Sivananda sequence, while resting in Savasana, I decided to give thanks to my body while my teacher led the class in final relaxation.

It was the first time that I consciously paid attention to each part of my body, silently expressing gratitude to my feet, legs, hips, stomach, chest, shoulders, the arms, hands, neck, head, and the various internal organs that work around the clock to sustain this body. Thank you, thank you, thank you, for being strong and healthy, allowing the self to fulfil its purpose in this lifetime. I am very blessed to be able to learn the physical aspects of yoga through the body, and live the spiritual aspects of yoga through awareness.

Another way to honour the body is using the Ayurvedic method of body oil massage. I have to admit that this is not a routine that most people, who are pressed for time, can afford. But applying warm oil is very relaxing to the mind, and soothing to the body, and helps to keep the skin smooth and supple.

I have a pitta-constitution, so my Ayurvedic doctor recommends that I use coconut oil. But other types of cold-pressed oils, e.g. almond and sesame oil, would work fine for most people. Sesame oil is very pacifying for vata people. I like the idea that warm oil helps to nourish the body, and locks in the moisture to prevent wrinkles! Most importantly, for those of us who practise yoga regularly, oiling serves to lubricate the joints and tone the muscles, thus preventing injuries.

Graduation Day

2009-03-22T20:58:00.004+08:00

This is my graduation photo, taken recently. Yup, how time flies, I've completed my diploma programme, as mentioned in my first few postings in this blog. My instructor Nitya Mohan (2nd from right, 1st row) is sitting with her parents, AG Mohan and Indra Mohan, who also taught us for many hours towards the end of the course. I'm the first person standing on the left. : )

Graduating is really only a beginning step to teaching yoga. The true learning (from students especially) is only starting to take place, and there is much synthesis and application of knowledge required from me. I'm on my own now, yet I'm sure I'll continue to meet many teachers along the way. Books are my mentors too, just as good yoga websites can be alternative sources of learning.

The natural flow of the Universe has directed me to the latest issue of Yoga+, the magazine published by the Himalayan Institute, where I am introduced to the American yoga therapist and founder of Viniyoga, Gary Kraftsow. Somehow I identify very much with his teaching philosophy, and it is no wonder, because his teacher T.K.V. Desikachar is the son of Krishnamacharya, who is the teacher of the Mohans. With luck, I got one of his books, Yoga for Wellness, from the bookstore, and it's a real gem on Yoga Therapy.

My Yoga Sanctuary

2009-03-22T19:52:00.006+08:00

Indigo Flow Yoga Space is finally ready, after weeks of preparation involving shifting of furniture around the house, re-painting, laying new laminated flooring, and making a few trips to Ikea. : ) Now I have a dedicated space in my home for practising and teaching yoga.

I like to see the new room as a physical extension of this blog space. These two platforms allow me to explore and experience the path of yoga. My aspiration for both the virtual and material Indigo Flow yoga space: may it help to light the inner lamp of individuals who visit the space, and keep the flame of learning in my heart burning brightly.

Some people have the good fortune of living close to nature, which offers the most healing space for practising yoga. All the Yogis of the ancient past lived like that, right? Some of us love going to certain yoga studios because of the calming energy and gentle ambience they offer. A designated yoga area in our home, whether a small corner, or an entire room, is also a way to acknowledge our commitment to deepening our personal practice. You are literally making room for it in your life, as this article on Yoga Habitat from Yoga Journal describes very well.

Yoga is a very personal pursuit after all. That's why I feel that having access to our own yoga sanctuary is very important in deepening our practice. Incidentally I just learned that the name of the fourth and last chapter in Patanjali's Yoga Sutra, "Kaivalya", literally means "to be alone". Ultimately, the individual has to find his / her own way to freedom, and finding a suitable space will aid one's efforts greatly.

I am very grateful to my family for helping to bring this physical space to reality.

Healing

2009-03-13T21:36:00.003+08:00

The period of absence since the last posting in Feb was marked by many encounters with illness and dis-ease in people I know. I witnessed their experience of fear, confusion, despair, distress, as well as hope, determination, relief and gratitude. Some individuals chose the path to be healed; others gave up the belief in wellness.

While life is inevitably filled with suffering and ill health, given the transient nature of our body and mind, we need not lose hope and faith in living. The whole point in the path of yoga is really about taking ownership of one's physical well-being and psycho-spiritual growth. Nobody can do this task for us, not even the medical profession. This is not the place to go into the dehumanizing aspects of mainstream medical treatment, but it cannot be emphasised enough that it's time we should stop relinquishing our power of self-healing.

This is my main take-away from the yoga retreat mentioned in the previous post. Practising asanas and pranayama diligently, eating a natural and sattvic diet, and following a simple lifestyle, will enhance the flow of life force or prana (or what the Chinese would call qi) in the person. Prana is the energy responsible for all the functioning in the body and mind.

Ultimately, self-healing is learning to love and accept oneself. Usually, our EGO would like to have its way, imposing demands and expectations, and making our lives much too complicated. Our life force is dissipated outwards when we focus our attention on people and things external to us, thinking they can bring us happiness and fulfilment. We thus forget that we are already WHOLE and FULL inside. In a way, dis-ease and sickness are results of this forgetting.

Here's a very nice short interview video with Louise Hay, a motivational author who is a strong proponent of self-healing.

Yoga and Grace

2009-02-09T21:42:00.002+08:00

Returning from a yoga retreat over last weekend, my mind and spirit feel recharged, even though the body is physically very tired. As a volunteer helper during the retreat (which was for people who wanted to learn yogic cleansing techniques as well as how to fast safely for 2 days), I assisted my yoga mentor in ensuring that logistical aspects were taken care of. I also led an asana session and did a bit of cooking, and lots of washing up. So I got a good taste of karma yoga, which I enjoyed very much! It makes me want to experience real ashram life in future.

Participating in this retreat was unplanned for. It was not possible without the grace of my mentor, who, one day, whilst having lunch together, casually suggested that I help out in the retreat and get to know his old students who initiated this retreat. Then, I simply viewed this as an opportunity to make new friends who are also on the path of yoga. Now, I realize that it is actually a great blessing and an important turning point in my own journey! I’ll be devoting a few posts about my reflections on this retreat.

For a start, I just want to say something about sincerity as a student of yoga. I never doubt the old saying, “When the student is ready, the teacher appears”. The teacher can be an actual person, or can be some experiences which present insights to the seeker. Sincerity on the spiritual path stems from having a strong intention to pursue truth and seek freedom. We are too often half-hearted about what we wish to do in life, which I believe is simply the result of fear, fear of leaving one’s comfort zone.

My mentor used to ask me, what do you hope to do and achieve in the next 10 years? He is really asking me to clarify my own vision of what I want to pursue on this spiritual path. Only when we are truly sincere and passionate about taking up this pursuit, will our teachers in life come along and lend a helping hand. I shared a lot with my mentor during that fateful lunch date, and sought his opinions about my plans of deepening my yoga practice and becoming a full-time yoga instructor. Perhaps he could sense my sincerity, and decided to open some doors for me.

Incidentally, he showed a DVD of the movie “The Celestine Prophecy” during the yoga retreat. Different people will have their own take-away from the movie, but suffice it to say that it is a very good portrayal of the process of spiritual evolution. (The original novel is also very fascinating to read!) I suspect the underlying motive of my mentor is to plant seeds of spiritual awakening in the retreat participants, and not merely to teach them about pranayama and yogic cleansing and fasting methods.

For his grace, I’m truly grateful.

Ayurvedic Herbal Tea

2009-01-24T14:27:00.004+08:00

In Ayurveda, all foods are considered medicines, each with varying degrees of potency. The role of food as medicine is to restore balance in the body system, especially the balance between the three doshas (i.e. vata, pitta and kapha - the fundamental and vital energies that give rise to our constitution).

If you are like me, with a predominant pitta-vata body type, it will be good to regularly consume cooling foods which prevent excessive buildup of pitta (associated with heat and metabolism), as well as foods that reduce gas formation (which is a sign of excess vata in the system). Herbal teas are highly recommended by my Ayurvedic doctor, because whenever I'm not careful with my diet, I tend to experience bloatedness in the stomach, and heatiness (which give me the horrible pimples).

Here's a simple recipe of a cooling herbal tea (i call it the "Triple-C) which is really effective in promoting good digestion and preventing intestinal gases. My doctor also recommends that I drink the tea first thing in the morning, to help in the elimination.

Preparing Triple-C

Grind to coarse powder 2 parts of cumin seeds, 2 parts of coriander seeds, and a quarter part of caraway seeds (a.k.a. "ajwan" in Indian grocery shops). Mix them together and store in a jar. You can make a simple tea by using 2 tsp of the herb mixture per mug, add hot water, and steep for a few minutes. Or brew the herbs in boiling water for a few minutes over low heat to release more flavor. Enjoy the nice aroma!

I like to drink this herbal tea after practising yoga. It is a great thirst-quencher, and somehow feels very soothing drinking it.

My first teaching class

2009-01-19T21:27:00.005+08:00

Over the most recent weekend intensive yoga teacher training programme, I experienced my first teaching presentation. Based on the given scenario, I was supposed to teach a class of middle-aged students who already had several years of yoga and pranayama experience. Half of my class became my mock students, while our teacher Nitya and the remaining classmates took on the evaluator role. One requirement was to incorporate 3 key asanas in my teaching sequence (i.e. trikonasana - revolving triangle twist, salabhasana - locust, & janu sirsasana - asymmetrical head to knee pose).

I had to design a sequence which lasts about 45min, and which has all the essential elements of preparation, balancing, rest and ending. I took 2 evenings to revise my notes, design the sequence and list down the specific instructions that I need to remember. On the actual morning of the teaching class, I woke up early to practice the sequence myself. And I was still rather nervous despite the adequate preparations! I think this was primarily due to my self-conscious tendency. I kept reminding myself to stay mindful, be present of the moment, and give instructions clearly and slowly (because sometimes I speak too fast when I'm nervous).

My fellow classmates who acted as the students were very kind. They gave me their full attention, and seemed to enjoy the practice. One of them were supposed to role-play a student who had a very stiff back and hamstrings, and when she did the trikonasana, she told me she could not twist and extend one arm fully. I was truly at a loss at that point, and didn't know how to modify the posture for her. Sensing my hesitancy, she helped me along, by asking me whether she should just rest her hand behind on the lower back while doing the twist. Of course that is the way! I had forgotten about it!

The teacher is actually the student during every class. This is the insight from my mock teaching experience. Being a novice, naturally every teaching experience is a learning process for me right now. But to keep the fire burning inside, for the life-long yogi, every teaching occasion should be approached with a beginner's mind, so that the instruction does not become routine and automatic. The students are actually the ones teaching the teacher how to teach. The true teacher is really the Self within our heart. So the yoga teacher is only assisting the students to meet their own inner teacher.

I hope to always bear this in mind for my own classes in the near future (which is really not too far away, as I'll be graduating from the course in mid-Mar).

Creating a new consciousness

2009-01-05T22:23:00.003+08:00

I've just re-read Eckhart Tolle's "A New Earth" over the new year holidays. I feel he is a modern-day yogi, because his messages are like what Patanjali said in the Yoga Sutras more than 3000 years ago. The human condition has not changed much since the days of Patanjali, who pointed out that it is 'Avidya' (the Ego or incorrect knowledge of what the true self is) which is the veil covering the light of our consciousness and thus making us bonded to suffering. Tolle explained in his book in great depth the various workings and faces of our EGO, which Patanjali would have concurred.

Patanjali said that the entire practice of yoga is for the purpose of breaking the association of the self with the (1) mind (i.e. our mental activities), (2) body, (3) sensory perception and (4) objects of perception in the outside world. Only then will the true self, the real 'I', emerge. Tolle says our real self is beyond form; it is consciousness - unconditioned, formless and eternal. And it has always been there, within us, waiting to be uncovered in stillness.

No amount of words can convey the wisdom of enlightened beings like Patanjali and Tolle. Reading the works of these great souls is very humbling. I am only beginning to understand the insights found in the book, and learning to integrate them into my daily moments. But understanding alone is not enough on the yogic path, because it still stems from the thinking mind. Ultimately it is realization as a result of consciousness and deep awareness that would remove Avidya.

Below is a video featuring Eckhart Tolle about Presence in relationships, the essence of which can be found in "A New Earth" too. Hope you will find his teachings inspiring as much as I do.

New Year Declaration

2009-01-01T23:13:00.002+08:00

To live healthily and naturally, having faith in the age-old wisdom of Yoga and Ayurveda. Avoiding harmful chemicals and other synthetic products in my lifestyle i.e. what I eat, wear, use, and apply should be as natural and organic as possible. Choosing a simple life, and not acquiring unnecessary stuff. Leaving less carbon footprints on this planet. I already have all that I need right now. Abundance is my mantra.

To manifest joy, humor, peace, kindness and love towards my family, soul-mate, friends, and all beings. Continue to uncover the gem of divinity within, and be able to sense and see the divinity in others too. Moving away from darkness to light, awakening to a higher field of vibrational energy. This energy rippling outwards, to others, no matter how far away. Learning to tap into the higher consciousness; creating a “New Earth”, in the footsteps of Eckhart Tolle.

To meet my guru on my yoga mat every day, the guru within my heart. Savoring the stillness and peace of meditation, the chattering mind giving up its seat to the Presence. The breath is me. Letting the passion in my heart lead me on the life-long path of teaching yoga, but remaining as a student myself always.

Om Shanti

Abundance

2008-12-21T20:25:00.002+08:00

X’mas is almost here. This year I decided to make some X’mas cookies (which taste like the cookie version of X’mas fruitcake) for a few friends to spread some joy. Several friends also gave me some yummy goodies around the same time. There is a small bottle of chardonnay, 3 boxes of home-made choco-flavoured animal shaped cookies, and a big pack of “sun-cookies” which is a delicacy from Taiwan. Another couple has invited me for a BBQ potluck at their place next week on Boxing Day. So much abundance to be grateful for!

There is a peace chant which my teacher would ask the whole class to chant at the end of the yoga session. I like it very much because it reminds me every time to be contented and to remember that I am part of the abundant fullness of life:

Om Poorna mada poorna midam
(Om, that is full, this is full)

Poornad poorna mudachyate
(From that full, this full is removed)

Poornasaya poornamadaya Poornameva vasishyate
(Yet the full remains full always)

Om shanthi shanthi shanthi
(Om, peace peace peace)

My teacher explains the chant this way: that which comes from completeness, is already complete and perfect. I am a part of that fullness, hence I already have all I need inside me. The fullness still remains no matter how much is taken away from it. I do not lack anything.

While there is no way to avoid the constant bombardment of dreadful news on global recession, we have the choice to center ourselves and practice contentment and gratefulness every moment. Fear paralyzes, while faith energizes.

May you have a blessed Christmas! : )

Bringing Yoga to Life

2008-12-16T22:11:00.005+08:00

This past one week has been pretty challenging for me, because of my weekend intensive teacher training course as well as working 7 hours during the weekdays on a research project. On the days when I'm working, travelling to and fro takes me close to 3 hours on the public transport. Hence, finding time for my yoga practice is a big priority for me, at least for the next few weeks till my research commitment ends.

So far, I have managed to wake up at about 5 am on several mornings to practice (and then reward myself with freshly brewed coffee and warm toast), as well as squeezing in time in the evening before dinner for an 1-hour practice. So a daily home practice is still feasible. I don't think I can be so disciplined in the past, but yoga has become a very significant part of my life right now, that I want to make time for it.

Even if I can't find time to practice, I can still make use of the train and bus journeys everyday to focus on my breathing, and read some good books about yoga. I'm currently reading Donna Farhi's "Bringing Yoga to Life: The Everyday Practice of Enlightened Living" on my train journeys. She is a very eloquent writer, and her insights certainly stem from her years of dedicated yoga practice and teaching. One chapter in the book is titled "The Freedom of Discipline", and I wish to share the following excerpt with you:

"Far from the punitive and constricting connotations of the word as it is used today, the Latin origin of the word discipline, disciplina, means "to impart knowledge" and "to enlighten". This gives us a very different insight into the purpose of discipline. Rather than constraining, discipline is any practice that contains our thoughts, energy, and actions so that we can use ourselves in a potent way...

Regardless of the specific form of meditation we choose or the specific style or tradition of Yoga we practice, we can begin to channel our energy by asking the question "Are my choices supporting what is deeply satisfying in my life?" And are my choices leading to long-term freedom or short-lived pleasure? If we went through an average day asking these questions, our day might look quite different…

If we don’t have the energy for practice, why not? Do we awaken feeling tired because we overrate or over-imbibed the night before, or do we chronically overwork so that we feel depleted and irritable all the time? Can we take responsibility for the untold ways we cop out and sabotage ourselves?...

When we sidestep our practice, what are we escaping from? When we can’t make time to practice, what are we avoiding?...

Why then can it be so hard to devote ourselves to sustained practice? Resistance to practice occurs when we have not yet formed a clear intention. Until we form a clear intention, we cannot rally our energy and align it with our goal. We have to know what it is that we really want…once we find the core of our intention, this intention acts like a laser to cut through the endless excuses and evasions.”

Let’s press on and do our practice with joy and gratitude.

Interview with my yoga teacher

2008-12-10T16:22:00.005+08:00

Today's post will be different from my usual self-reflective ramblings. One of my two teachers at the Sivananda Yoga Vedanta Centre was very kind to allow me to conduct a short interview with her, before the start of my regular practice session.

I'm glad I got this opportunity because I learnt something very important from Sumukhee: about detachment as a yoga teacher, and seeing oneself as an instrument (rather than a teacher with a big T) who passes down yoga knowledge to others. This is a photo of Sumukhee teaching in class.

Q: What qualities and requirements do you think a yoga teacher should have?

Sumukhee: Basically, having a good knowledge of yoga is important, which I received from my basic teachers’ training course (TTC) back in July 2005. Yoga teachers should also constantly enrich themselves by reading. I prefer reading the older yoga texts and books, especially those on philosophy and anatomy.

But most importantly, I think I learn most from students. Rather than from books, you get back more from students. For instance, a book can only list down the standard techniques for teaching headstands, but how I teach headstand to you and another student would be very different, because your bodies are different. So I learn from my students.

Self practice is another important key as well. So we feel and understand more about the posture before we teach to the students.

When teaching, yoga teachers should also use their whole heart to teach, so that the students can learn more. Students with a lot of ego can be very challenging to teach, because they want to achieve advanced poses when their body is not yet ready. It’s easy to become irritated with them. So when I find myself teaching such students, especially during the one-on-one sessions, I have to remind myself to release any negative emotions and put my whole heart to the session, so that I treat them in the same way that I treat the other students. I can say this is a way of practice of detachment.

Q: Can you share a bit on your own relationship with your guru?

Sumukhee: During the class, I don’t see myself teaching, it is my Guru who is teaching. The knowledge is passed through me from my Guru to the students. I see myself as an instrument for Him to pass his teachings. I’m just a normal person.

Though I’ve never met Swami Sivananda, whatever I teach is based on his teachings. I find myself connected strongly to Swami Sivananda, so it’s more like a spiritual relationship with him, perhaps from some past life experience.

Q: How do you continue to develop your expertise in teaching and gaining yoga knowledge?

Sumukhee: By putting all my attention in the class, so I can learn more from the students. Reading the spiritual texts (e.g. Bhagavad Gita) helps me in my knowledge of yoga. Next year August, I’ll also be going for the advanced TTC.

Q: What are some of your most fulfilling experiences as a yoga teacher?

Sumukhee: When I see my students progress in their practice and get healthier mentally (e.g. let go of ego; more positive thinking) and physically.

Q: What advice would you give to serious yoga students (like myself) who wish to adopt a yogic lifestyle?

Sumukhee: You should know about basic yoga philosophy, know the differences between Bhakti Yoga, Raja Yoga of Patanjali, Karma Yoga etc. Then gradually apply them in your life. Awareness will lead to habits.

The Stillness of Yoga Practice

2008-12-02T20:49:00.005+08:00

Listen to your body. What is it telling you? How does it feel, as you move in and out of each asana? Maybe you will realise that the body has been neglected and over-driven. Is it not the mind at work most of the time, shaping the body, pushing the body to achieve the perfect pose? The body is our temple of divinity, nourished by our respect and self-acceptance.

Simplicity in practice matters. Breathing matters. Not letting ideas about how we should be like affect our yoga practice. Every moment of practice is a real blessing indeed, for we are given the opportunity to move inwards and discover the giant of the soul.

Let the mind recede and rest for a while. Experience the body's movements, the smoothness of the breaths, and savour the peace and spaciousness of the moment. Can you feel the tingling flow of energy?

Be aware, be in touch with yourself.

Spiritual Diary

2008-11-27T19:56:00.008+08:00

While searching the web for information on the locust pose (Shalabhasana), I was directed to the official website of Advaita Yoga Ashrama (AYA), which is dedicated to spreading the teachings of yoga and advaita vedanta according to the lineage of Sri Swami Sivananda and Sri Swami Vishnu-devananda. It has a free online Spiritual Diary, which is essentially a record of one's spiritual practice or sadhana. It says,

"Sincere aspirants are in the habit of recording their spiritual practice so they have a log of how much practice they have actually done. Since yoga is about ultimate control of the mind in order to remove the veil of ignorance and know the Truth, it is interesting to note how the mind plays tricks with the aspirant as far as how much sadhana actually is accomplished as compared to what you believe your practice probably is. Like the saying goes, numbers don't lie, and keeping a log of your spiritual journey is the best way to look back and see where you have been.

There are many other reasons for keeping a diary.

Arguably the most important reason for keeping a spiritual diary is that it keeps you focused on your sadhana. Everybody knows the myriad ways the world distracts you from your practice. When you keep a diary, it helps you remember that every day you should try to do the sadhanas you resolved to do. The diary can help remind you to give your spiritual practice the time and effort it deserves.

Another reason for keeping a diary is that over time you may get bored or have difficulty with your yoga or religious practice. By having a diary it can spur you on to "fill out the numbers" as it were, because it doesn't feel good to have a diary full of zeros. The main goal here is that a spiritual diary can help you to not leave the practice during the tough times. The most important factor for success is regularity over time. Being strong in your practice through the difficult periods which come to all practitioners is "what separates the men from the boys", so to speak. We all must pass through some serious tests before reaching the final goal, and the spiritual diary is a tremendously useful tool during these tougher times."

I am going to start using this diary, starting tomorrow. ; )

The Locust pose is a very difficult asana for me right now, and one which my mind is resisting very much. But I know that all the more I should learn to face it, and see what it has to teach me.

Acceptance

2008-11-27T12:02:00.011+08:00

Be patient toward all that is unsolved in your heart and try to love the questions themselves like locked rooms and like books that are written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything. Live the questions now. Perhaps you will find them gradually, without noticing it, and live along some distant day into the answer. ~Rainer Maria Rilke

The yoga journey seems to throw up many unanswerable questions. Perhaps all along they have been there, but increasing awareness makes them more obvious. Some of the inquiry is triggered by self-doubt, but the main cause is the ego’s resistance to surrender to life’s flow. Acceptance is a very difficult attitude; we expect too much from people and ourselves, and we expect things should turn out according to our beliefs and grand plan. Staying in each moment is acceptance, instead of wishing things were different.

What does your heart ask?

An Upside-Down World

2008-11-21T21:54:00.005+08:00

I am not afraid of storms, for I am learning how to sail my ship. ~ Louisa May Alcott
I’m very grateful to my teachers at the Sivananda Yoga Vedanta Centre these past few months for guiding me through the steps in learning sirsasana (headstand). Doing the asana comfortably can produce many physiological benefits e.g. increasing blood circulation to the head, building stamina, improving function of the pituitary and pineal glands, enhancing digestive system, just to name a few.
The importance of preparing the body and mind sufficiently to enter into the asana cannot be overemphasized. In the past, I’ve seen many fellow students struggle in haste to get into the pose, when they are in fact not physically (and psychologically) conditioned. Their breathing became very labored and shallow. This is when injuries can occur. There are preparatory asanas that build up the strength in the arms, upper body and abdominal muscles, all of which are essential to the process of enabling the body to enter into headstand.

At the psychological level, this asana requires the yoga student to be comfortable in approaching and staying in a world that is drastically at odds with the world she is normally accustomed to. That’s why the process of learning sirsasana is more valuable than accomplishing the pose. Mostly, sirsasana involves overcoming the instinctive fear of the unknown, because one does not know how being upside-down is really like, so the thoughts of preparing for the pose can be scary. I have had fears of my whole body crashing down and breaking my neck. The rational mind can be very resistant to believing that the body can stand on the head, maybe precisely because the mind does not want to admit the value of putting the head below the heart.

My experiences taught me that to enter into headstand, one has to trust and follow the heart. The heart embodies faith and confidence that we can stand as comfortably on our head, as on our feet. The heart shows the way to the mysterious unknown, if we pay attention to it. I’ve learnt to trust in the body’s innate intelligence, and found that the mind’s intellect does not play too much a role here. When it is ready, the body will lift up against gravity, and straighten itself whilst upside down.
How peaceful the feeling of staying in sirsasana! When the balancing point is reached, the body is experienced as simply light and supple, the breathing deep, and the mind still. So this is what the unknown feels like! Not scary and dangerous at all.

The literal world is somewhat topsy turvy right now. How do we, as global citizens, sail the turbulent waters without losing our sense of balance and peace? As sirsasana has taught me, I believe, the answers lie in the heart.

How do we serve?

2008-11-15T21:52:00.004+08:00

You are what your deep, driving desire is. As your desire is, so is your will. As your will is, so is your deed. As your deed is, so is your destiny.

BRIHADARANYAKA UPANISHAD (translated by Eknath Easwaran)

Two separate conversations I had with 2 girlfriends recently on the same day gave me some food for thoughts. Over a simple but delicious Indian vegetarian lunch, JW shared with me about her increasing involvement with youth work as a volunteer. Coincidentally, both of us had left our job in public service around the same time mid this year. She went on to study for a Masters degree in counseling, and also took the initiative to devote more time to help youths (especially those considered at risk of delinquency).

As I listened to JW, I could feel her excitement as she talked about her youth work projects. She also expressed surprise at herself, because in the past, she was working for the cause of disadvantaged adults, and now she’s spending time to serve young people. To me, it’s interesting to see how one’s life direction can switch course, though it may not necessarily lose the essence or original motivation.

I believe that we all come to this world with a purpose. Another quote says, “Service is the rent we pay for the privilege of living on this earth. It is the very purpose of life, and not something you do in your spare time” (Shirley Chisholm). To be able to serve meaningfully is a great blessing. It is also the source of immense satisfaction, which no amount of material rewards can supersede. It is what makes life worth living.

My second girlfriend LH is at a crossroad in her life, and wondering why she is unable to fulfill her purpose in her current job (which very coincidentally is related to youth work). The paradox is that having more resources as a result of working for a big organization (as compared to being self-employed) may not always translate into more effective action and personal fulfilment. The daily fire-fighting, endless paper work, and treading the well marked territories of bureaucratic chieftains are enough to sap the energy of anyone who enter the organization to serve.

Both of us reached the conclusion that, too often, resources and energy get diverted to serve the organisation’s needs (packaged as the mission statement), rather than individual aspirations. For those of us who let the organization decide how our vital attention and energy should be prioritized and expended, there is usually one outcome – loss of purpose and motivation. Going through the motion is an all too familiar daily phenomenon. I’ve been through this myself.

I wish my two friends all the best in their life’s exploration and endeavors. Like them, I am also not giving up the belief in service. For me, yoga is my life work, and the means to serve others, whether in the form of bodyworks, or psychotherapy. More on this in my subsequent posts.

Yoga Teacher Training in the Himalayas

2008-11-11T15:31:00.009+08:00

Last week after the satsang at the Sivananda Yoga Vedanta Centre, there was a sharing by a visiting lady who recently completed a teacher training course at the Sivananda Kutir ashram nestled among the Himalayan mountains at Uttarkashi, India. For some reasons, i was inspired by her experience, and felt very drawn to the place, though I've no idea where it is. She described how, during summer when she was there, the Ganga river literally was roaring throughout the day when it flowed past the ashram, because of all the melted water from the Himalayas. In my mind's eyes, i could just imagine the mighty scene!

That evening, I found a really nice video on YouTube which someone had posted about the training at the Uttarkashi ashram. It's a pretty long video, and showed many aspects of the teacher training that one can expect at an ashram setting. I made a wish in my heart, that one day, I am there for my training too.

What’s for breakfast?

2008-11-11T13:20:00.007+08:00

Don't judge each day by the harvest you reap, but by the seeds you plant. ~ Robert Louis Stevenson

Food contributes to the holistic objectives of yoga, because we are what we eat to a large extent. The subtle elements in the food we consume everyday affect our mind and body. The intake of moderate, agreeable and pure food (or what is known in Ayurveda as sattvic food) helps to give lightness to the body and clarity and calmness to the mind.

Accordingly to one of my favourite cookbooks, The Yoga Cookbook (which contains vegetarian recipes from the Sivananda Yoga Vedanta Centres), “pure foods that increase vitality, energy, vigour, health and joy, that are delicious, wholesome, substantial and agreeable are sattvic. If the food consumed is pure, the mind has the proper building materials for the development of a strong and subtle intellect, and a good memory”.

A diet that is predominantly sattvic is thus an intimate part of the yogic journey. Food which possess the quality of sattva will not have the stimulating effect of coffee or the oily and heavy effects of sausage and toast. I’m slowly cutting down on my coffee to a cup on alternate days, and no longer go for MacDonald’s Big Breakfast (which I used to enjoy since my childhood). Here’s a simple Ayurvedic breakfast recipe that I learnt in my yoga training course, a very easily digestible and sattvic porridge that will take just 10 min to cook.

Breakfast Porridge (made from whole grains)

Ingredients:

Split mung beans (1 cup)

Rolled oats (1 cup)

Brown rice (1 cup)

Millet (half cup)

Barley (half cup)

Dry roast the above grains separately in a pan. Add a few pods of cardamom and grind all the grains in a coffee grinder/food processor. The powder need not be very fine. Store in an airtight bottle.

To prepare the porridge:

Add 2 tbsp of the powder to 2 cups of water, and cook for about 5 - 7 min in a low flame. The mixture will gradually thicken. At this point, you may wish to add some milk or soy milk to the mixture. Remove from the fire. Add raisins and nuts (e.g. almonds, pumpkin seeds) too if preferred.

The amount of grain powder added can be varied depending on the preferred consistency of the porridge. (I like it more thick, so that I can chew on the grains.)

The Blessings of the Breath

2008-10-31T21:54:00.007+08:00

In my previous post, I copied a section from Osho's book on achieving one's center via yoga practice. I really like Osho's insightful explanations of Patanjali's Yoga Sutras, so for those who wish to read an accessible interpretation of the Sutras, I highly recommend Osho's book (in fact, i found out that his books are actually transcriptions from innumerable talks given to people on various topics about spirituality).

Osho further talks about what Patanjali meant by asana. The most common translation of the word by many writers is a literal one i.e. asana as equivalent to "seat" or "posture". Osho offers a different and more beautiful interpretation, "the grace of the body". I fully agree with him, because I've seen a few yoga practitioners who really came across to me as manifesting grace when they were practicing in a very mindful way. You can see that they were not trying to reach certain perfect poses, but rather, they were so absorbed staying in the moment and breathing deeply that it was really a treat to watch them practice. And they were not self-conscious at all, because the ego was not there showing off.

The body can only be graceful when there is lightness and perhaps effortlessness in asana practice. If there is struggle to achieve a posture, then, chances are, the breath will be erratic and unsteady. The breath is a wonderful companion in asana practice. Without mindful slow breathing, the body cannot be graceful. I've learnt that by containing my body movements within my breathing, my practice is more fruitful and enjoyable, resulting in a very tangible lightness of the body and calm mind at the end of the session.

What I mean is, when we move into or out of any asana, we should begin the breathing first, and then start to move. (Normally our movement and breathing are pretty simultaneous, right?) When the movement ends, our breath should continue for a short while, maybe 2 to 3 seconds. In this way, the focus is on the breath, rather than the movement. Diagrammatically, it goes like this (e.g. assuming we are doing a forward bend):

Inhale --> start to raise arms --> continue inhaling when the arms are overhead --> pause for a short while --> exhale --> start to bend the torso forward --> continue exhaling when the body is fully bent --> pause for a short while --> reverse movement

Containing the movement within the breathing sounds like a simple technique, but its effects post-practice are profound. Try it, and you will receive the gentle blessings of the breath.

Namaste!

Centering

2008-10-29T13:59:00.006+08:00

“Yoga means that now you will have to be a harmony, you will have to become one. Crystallization is needed; centering is needed. And unless you attain a center, all that you do is useless; it is wasting life and time…

This centering Patanjali calls discipline – anushasanam. The word discipline is beautiful. It comes from the same root as the word disciple. Discipline means the capacity to learn, the capacity to know. But you cannot know, you cannot learn, unless you have attained the capacity to be.

A man once came to Buddha, and he said – he must have been a social reformer, a revolutionary – he said to Buddha, ‘The world is in misery. I agree with you. Now tell me, what can I do? I have a deep compassion, and I want to serve humanity.’

But Buddha never said that the world is in misery. Buddha says you are the misery, not the world. Life is misery, not the world. Man is misery, not the world. Mind is misery, not the world…

Buddha looked at him and remained silent. Buddha’s disciple, Ananda, said, ‘This man seems to be sincere. Guide him. Why are you silent?’ Then Buddha said to that revolutionary, ‘You want to serve the world, but where are you? I don’t see anyone inside. I look in you, and there is no one. You don’t have any center, and unless you are centered, whatsoever you do will create more mischief.’…

Just compassion will not help, just service will not help. Compassion that flows through a centered being is something totally different…

The capacity to be – all the yoga postures are not really concerned with the body, they are concerned with the capacity to be… Patanjali’s asanas, postures, are concerned not really with any kind of physiological training but an inner training of being. Just to be – without doing anything, without any (mental) movement, without any (mental) activity; just remain. That ‘remaining’ will help centering.”

~ extracted from “Yoga: The Science of the Soul” by Osho

The Financial Tsunami

2008-10-22T16:34:00.006+08:00

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~ Ralph Waldo Emerson

The current age could be the worst and the best of times, depending on how we look at it. The financial tsunami which spread from the US is threatening to inundate the whole world, and, one after another, countries declare themselves to be entering recession. The media presents bleak and shocking news, and hardly a day goes by without people being reminded that tough times loom ahead.

The near collapse of the global financial system, the tainted milk scandal from China, environmental degradation – there seems to be a common thread running through them, its root in the collective unconsciousness of fear and the survival mentality. For too long, we have sought happiness and security in wealth and material accumulations, and now we are facing the inevitable consequences of greed. The karmic effects are pretty frightening.

Can we really protect ourselves from the impending difficulties? How should we live our lives in the midst of this “crazy world”? You may wonder, what has yoga got to do with all these grim events anyway?

What we think upon grows. If we continue to have thoughts of fear, mistrust and lack, then the world will become a more and more lacking and dangerous place. The outer world is a manifestation of our inner landscape.

My yoga mentor shared that the current age provides the best opportunity to awaken, to embark on an inward journey. In case you think I’m advocating renunciation and choosing to live an austere lifestyle, it’s not what I mean. Greed and austerity are polar opposites, but both are rooted in attachment, so the answer does not lie there.

The current age gives us the chance to really question ourselves, what are those things that we have been attached to? Can we really be happy if we got what we desire? Do we know ourselves, and our purpose in this lifetime? Is it just about survival and possession? If it is, then we have to be prepared that external conditions will always drop us surprises and shocks, because they are never within our control, just like the elderly retirees in Singapore who found out recently that their life savings parked in investment were suddenly wiped out by the fall of Lehman Brothers.

In spite of the dreary economic climate, our lives can still be filled with gratitude, faith, courage, joy, peace, and an all-embracing spirit! We have forgotten that there is an infinite abundance inside each of us. Whatever you may choose to call it, it has always been there, waiting to be accessed by our higher wisdom. My sister Kelly has an inspirational quote by her desk, “In my world, everything is perfect (in divine order)!” Look inwards, and you will see it. This, I believe, is the aim of yoga.

May all be well.

The Impatient Mind

2008-10-17T23:13:00.003+08:00

I was running late for my yoga class today, and hope that the buses which go in the direction of the yoga studio would arrive on time, so that I could board any of them. As fate would have it, I waited about 3 minutes before seeing bus number 111 coming in the direction of the bus-stop. It was behind another bus which I could not board. The front bus soon went off after dropping passengers, leaving bus 111 at a considerable distance away from the stop.

I looked at my watch, and wondered why the bus did not move towards the bus-stop. Okay, I saw that some passengers were in the midst of alighting from the bus, so I gathered that the bus driver must have decided to let them off earlier. Almost a minute passed, and passengers were still dropping off the bus.

I started to feel impatient and saw that some young children in school uniform were slowly coming down from the steps of the double-decker bus. I thought, my gosh, why couldn’t these kids hurry up, so that the bus could start moving towards the bus-stop, don’t tell me I have to walk towards the bus?? My irritation increased by several more notches when I saw that there were more kids streaming from the bus. When is this going to end, I think to myself. The impatience was slowly building into anger.

Looking more closely, it suddenly hit me that these were special children. All of them apparently had some form of physical or mental disability, and a few of them even need assistance from a few accompanying adults in alighting from the bus. The kids must have numbered close to 20, and I think the teachers must have brought them to take the public transport on an outing. Immediately, the anger within me was gone.

I stood at the bus-stop, absorbing the experience. The problem didn’t lie with the bus that refused to move. My impatient mind created my whole negative experience of frustration and anger. These special kids were my teacher for the day. They taught me to look at my mind, with all its self-centeredness and impatience. They also taught me to be grateful that I have a healthy body to learn yoga and enjoy the mobility that I had taken so much for granted. I took several deep breaths, and saw that all the children had alighted safely, and some of them even looked quite excited at their surrounding (the bus stopped in front of a busy shopping mall in town area).

Finally the bus moved and I got on it. The driver did not know that, thanks to him and his young passengers, I had learnt a valuable lesson that no amount of intellectual exercise would provide. May the kids and their guardians be blessed always.

The Secret

2008-09-28T23:47:00.005+08:00

Here is my secret. It is very simple: It is only with the heart that one can see rightly; what is essential is invisible to the eye. ~ from The Little Prince (by Antoine de Saint Exupéry)

The essence of yoga is not to be found in accomplishing challenging postures such as headstand (sirsasana) or wheel (urdhva dhanurasana), or emulating the figures and dress-code found in glossy yoga magazines. Neither is yoga about how many classes one goes to in a week, or whether one should practise Ashtanga, Bikram, Anusara or Hatha Yoga. The yoga that we often associate with in this current age is usually about forms.

That is why the yoga scene can be very confusing to new-comers, who are dazzled with so many different variations. People ask me what types of yoga I do, and where do I take my lessons. My replies often sound to myself as if I’m talking about some fitness regime. How do I start communicate to people about what yoga is really about without inviting the sort of eyeball rolling or chopsticks/fork in mid-air responses from them?

If I’m finding it difficult to share with people what I like about yoga, and what it means for me, perhaps it is because anything beyond forms is really hard to explain. And yoga is much more than form, as I learnt during my second weekend intensive class when we studied the Yoga Sutras by Patanjali. He said in the 1^st sutra of the 2^nd Chapter, Sadhana Padah, that tapah svadhyaya isvarapranidhanani kriya yogah, translated approximately as:

The yoga of action means, with burning desire, reflect upon and understand the self,
understand the sacred text, and surrender all actions to God.

I’ll talk about the word tapah (or tapas) first in this post. It literally means to heat or burn. Yoga is a transformative process which requires the heat generated by the inner fire of discipline, persistence and passion, to purify the body and mind. Tapas means being able to put up with any discomfort (usually psychological ones) in the process of doing yoga. One example which Nitya mentioned is the discomfort of having a dedicated daily home yoga practice. We can easily relate to other psychological resistance when we are confronted with things or people we dislike in our daily life. Our response to such situations is a truer reflection of the depth of our yoga practice, than say how well I can execute a headstand. This is also tapas, because yoga is integrated to all areas of our lives, not just asana practice.

In other words, I learnt that yoga is more about attitudes and mental cultivation, rather than physical aspects. Of course it is wonderful if we can do a full lotus pose (padmasana) while meditating, but it is really not essential in yoga. What is essential is invisible to the eye. For me to share what is true and right about yoga, I need to learn, see and practice with my heart. Ultimately, yoga is about a way of being, rather than doing asanas or pranayama.

Yoga and Food

2008-09-04T17:03:00.005+08:00

I love to eat. And I’m very blessed to have a mum who is the best cook in the world (in my opinion of course). Since my teens, I’ve always been interested in sampling different types of cuisine, watching cooking programs on TV, and collecting nice recipes. Unfortunately, I’ve never been much of a good cook myself, because I lack the aptitude. My family can attest to the disaster dishes I’ve attempted! But this has not dissuaded me from learning about the wonders of food, and its health benefits.

I’ve recently had the good fortune of knowing more about Ayurveda and its approach to health and cooking. In fact, it is the basis of the yogic diet since Ayurveda and yoga form an integrated system of healing and wellness. I was suffering from very bad flatulence and abdominal gas problems since the beginning of this year, and the problem persisted despite consultations with various TCM practitioners. Then I got to know an Ayurvedic doctor who gave a presentation at the yoga centre where I was taking classes. I saw her for a consultation, and she diagnosed me to have a vata imbalance. Vata is one of the three doshas or body constitutions (the other two being pitta and kapha) which can be found in different proportions in every individual.

To cut the long story short, (because Ayurveda is simply a huge topic) the Ayurvedic doctor was able to identify the problems arising from the food that I’ve been consuming, which contradicts my body constitution. I have to stay away from raw food (including salads and fruit juices) and certain bean products, as well as potatoes, all of which will produce more wind in my system. My digestive system was also found to be weak, and in order to fan the digestive fire (or agni), without it being extinguished from the excessive wind in my body, the doctor also prescribed certain herbal medication, and taught me some home remedies that I can prepare on my own. I'm glad to say that the gas problems are gone with the wind...

I am now a huge fan of spices and ghee, and have learnt to incorporate them in moderate amounts in my own diet at home. In time to come, I will be sharing more of my own experiences with Ayurveda in this blog. For now, a very simple recipe for spiced tea (or masala tea) is listed here. This beverage has become my daily caffeine boost in the morning and occasional evening comfort after dinner. It is really great for aiding digestion and perking you up. It tastes like teh halia too.

Several spices are commonly used in masala tea: cardamom, ginger, long pepper, nutmeg, cloves, and cinnamon. These spices help to reduce mucus, promote blood circulation, relieve gas, calm the stomach, stimulate agni, and eliminate ama (toxins). You can try various combinations of the spices in your tea.

Masala Chai:
(for two)

1 big glass of water
1 tsp of loose tea powder / tea dust or 1 Lipton tea bag
1/2 inch cinnamon bark & several cardamom pod seeds – powdered using pestle & mortar / ground in a food processor
1/2 tsp dried ginger powder

Milk and sugar to your taste

Pour water into a small saucepan and bring to a boil. Add the tea powder, spices and small amount of milk. Stir to mix, and on medium high, simmer it away until the color changes from milky white to light brown/tan colour for about 5 minutes.
Remove the pan from the heat and pour the masala tea into cups, using a tea strainer to discard the tea leaves etc., Stir in sugar to your liking.

Enjoy! : )

Why practice yoga?

2008-09-02T21:25:00.001+08:00

This morning’s home practice was based on the sequence of asanas which my teacher, Nitya Mohan, had drawn up for me yesterday. I had just completed the first weekend intensive classes in the 10-month Svastha Yoga program, and Nitya, who is the instructor of the program, had a one-on-one session with me to customize a daily personal practice which suits my needs. I told her that essentially the right side of my body tends to be quite accident-prone, with a right ankle fracture 3 years ago, and a painful right knee joint probably caused by some years of long-distance running (before I fractured the ankle), as well as a relatively tight right hip joint. So my body is rather unbalanced! So the personalized home sequence will help to strengthen my right side.

It came as a surprise that I took close to 1hr and 45 min to complete the seemingly simple sequence of asanas (including alternate-nose breathing, a simple meditation, and the final corpse pose, Savasana). I had initially expected to spend about an hour for the session. Nitya had noticed that my breathing tends to be quite shallow, and she told me to make effort to lengthen my breaths during each asana using ujjayi or throat breathing.

I did exactly that in the morning, and it was the first time that I experienced my breaths in such a moment-by-moment fashion. I only had the occasional awareness of my breaths in all my previous yoga practices, but never was able to pay such close attention to them while doing asanas. You can say that the mind and body integration was seldom present for me in the past. In fact, I learnt at the weekend course that the breath is the key that links both mind and body together, and the breath should lead every movement (an important teaching of Sri Krishnamacharya).

After I was rested in Savasana, I began to wonder why should I be spending almost 2 hours a day practising yoga? It is almost a shame that I am not fruitfully engaged in productive activities in the peak hours of the day, but merely doing body movements and breath works in my room at home! Shouldn’t I be up and about doing something useful e.g. making a living outside?

It is almost a shame because I do not think I should believe in this mental construct of mine, this self-doubt. By shifting my level of consciousness, I see my practice as even a luxury that not many people can afford, in this social and economic context like Singapore. I am not rich in wealth to afford such a daily practice, but I am abundant in time and attention to devote myself to this form of personal development and spiritual growth. And it is very precious at this point in my life. Deepening my yoga practice is not just about attaining health and well-being; it is a path to realizing my purpose in this current life. I simply need to understand that self-doubt is only one of the many obstacles along this journey that I must handle.

Just last night, I came across a very meaningful passage in the book “Yoga for Body, Breath, and Mind”, written by Nitya’s father, A. G. Mohan.

“The broadest goal of your yoga practice is to reintegrate and clarify your vision. It is not concerned with the specific composition of that vision, but with learning to understand the nature of false perception and the ways to remove the obstacles. It is thus a process of elimination, not acquisition. In aiming to bring about personal reintegration, yoga is also about the pursuit of real freedom.”

May all be well and happy.

Freedom

2008-08-18T16:41:00.003+08:00

I am free now. Free from being a cog in the bureaucratic machinery. I have mentioned that I’m about to begin a new chapter in my life. I have officially left the organisation in which I have spent some pretty fruitful 6 plus years, to pursue my calling. Being a civil servant was actually a great experience, and there are many nice and good-humoured people in the organisation I came from. It is in the nature of big organisations to be bureaucratic and sometimes autocratic, particularly governmental ones. The question I find myself constantly facing for the last 2 years is whether I want to continue serving the social machinery, or serving myself.

I finally chose the latter. Some of my older colleagues could not comprehend my decision. I had great career prospects and a good reputation in the organisation. I was drawing a good decent salary too. When I told one of my mentors and bosses that I’m leaving to undergo training as a yoga teacher, he replied back in his sms that he’s training to be a priest! I guess he must have found my reason for leaving to be totally wacky.

To serve myself means acknowledging the tiny voice behind the rational and practical mind, which is actually the underlying wisdom and consciousness which knows what is best for my spiritual growth. As the social entrepreneur, Chris Guillebeau, said in his manifesto of world domination , “You don’t have to live your life the way other people expect you to… If you want it badly enough, and are willing to make some changes in your life to cause it to happen, you too can take over the world… or do anything else you really want to do. Yes, you really can have it all. The only things you’ll need to give up are assumptions, expectations, and the comfort zone that holds you back from greatness.”

I’ve been thinking about the dilemma between freedom and responsibility. How shall we draw the line between living one’s freedom and irresponsibility? By choosing not to strive and opting out of the rat race, is one necessarily laid-back or a loser? This form of thinking smacks of the Protestant ethics, and being a very left brain activity, of course, which led me nowhere. Then my right brain provided me with a sudden insight, which drew its inspiration from the famous advice of Spiderman’s uncle, “With great freedom, comes great responsibility.”

I begin to see that the choice of freedom presents one with an even greater obligation in life. The freedom of non-conformity comes with a price, i.e. constant mindfulness not to forgo opportunities, and persistence required to commit to one’s true purpose, rather than staying in the security of following social conventions. Following your passion is not a personal indulgence, but a deliberate personal choice which serves purposes beyond the self, and probably also predestined by the universe.

Too often, we spend most of our attention doing things, rather than being in alignment with our life’s purpose. The latter is really much more difficult than doing and achieving, because it requires a distillation of thoughts and crystallisation of our energies to focus on our true priorities in life. Only then, will the “doings” and “strivings” and “changing” be meaningful to us and beneficial to others.

Welcome

2008-08-18T15:55:00.001+08:00

Namaste!

Welcome to my blog. It is with great excitement that I decided to create the Indigo Flow, because it represents the beginning of a new chapter in my life. I just turned 31 years old, and will be commencing a 10-month yoga teacher training programme in several weeks’ time. Blogging is new to me, and honestly, I’m don’t keep up to date on those “high-tech stuff” that is such a big part of most people’s lives (I don’t even use Facebook!). However, I felt it would be really meaningful to learn to blog, so that I can share my yoga training journey with more people, and be connected to fellow yogis and seekers. I enjoy reading the wonderful blogs of a number of yogis, and they have inspired me to have my own “yogic” blog.

I really like the nice-sounding name “Indigo Flow”. I found the following definition of Indigo, which is also the colour of the 6^th chakra, located at the third eye:

Indigo relates to self responsibility, that is to say, being responsible for one's own life; responsibility to oneself to follow the soul's path and needs and trusting one's own intuition. The ability to see things from a 'higher' viewpoint rather than purely for satisfaction of the ego or one's material comfort. Intuitive messages are unique to you and are for your own personal growth and differ from the gut feelings. Indigo is a sedative and it helps to open up our intuition. The colour of divine knowledge and the higher mind.

I somehow identify with this color and chakra very much. In due course, I will share about my ongoing attempts (sometimes struggles) to rely less on my rational, left brain, and learn to trust the workings of my intuitive, right brain. Hopefully, I can gradually realise the intuitive potential of Indigo.

The pairing of Indigo with “Flow” occurred to me while I was swimming. It just seemed so natural and apt. Swimming gives me a flow experience, which I hope to permeate to more areas of my life. To me, flow means having presence and awareness, and total ease and comfort with the moment, like a fish swimming happily in the river.

My wish is for this blog to develop “intuitively”, and to manifest the invisibilities of my inner journey. Words can be very powerful in communication and commitment on this path. But perhaps words may not be able to describe all that I am going through, since yoga is such an experiential thing. But I will try my best to faithfully journal my insights and learnings here.

I will end this introductory post by quoting my favourite lines from Walt Whitman’s poem Passage to India:

Passage O soul to India!

Passage, immediate passage! the blood burns in my veins!
Away O soul! hoist instantly the anchor!

Cut the hawsers--haul out--shake out every sail!
Have we not stood here like trees in the ground long enough?
Have we not grovel'd here long enough, eating and drinking like mere brutes?
Have we not darken'd and dazed ourselves with books long enough?

Sail forth--steer for the deep waters only,
Reckless O soul, exploring, I with thee, and thou with me,
For we are bound where mariner has not yet dared to go,
And we will risk the ship, ourselves and all.

O my brave soul!
O farther farther sail!
O daring joy, but safe! are they not all the seas of God?
O farther, farther, farther sail!