Quote of the Week

Source

New Asana: Variation of Shoulder-stand

For the second week running, we did this variation of shoulder-stand (close to the below picture) and with the instructor's assistance today, I experienced the full posture.

Source

What we did it differently in class which is undoubtedly more challenging was that we were to have both knees pointing to the sky, together. Meaning that the body and legs were all in one straight line, like a vertical 'L' from the sides. Still far from achieving this pose, at most I can grab both feet with my hands, but my body and legs are at some angle. Also my knees are nowhere close to each other, picture the letter 'V'. 

Definitely one of the toughest shoulder-stand variation I have tried so far, but challenge accepted.

Why One Should Not Attempt An Advance Class Without Establishing Enough Foundation

This is a follow-up post to 'Readiness For A More Advanced Class', on why one should not attempt an advance class without establishing enough foundation.

Reasons:

1. Not able to follow the pace of the class

In advanced level classes, the students would probably know the flow by heart and the moment class starts, they can cruise along with the instructor's count or pace, which can be really fast. Detailed instructions might not be given, coupled with the expectation of having established enough foundation, a new practitioner will not be able to keep up with the class and might end up seated on the mat throughout the session. 

2. Instructor's attention

The instructor's attention might be focused heavily on the new ones and little attention is left for the rest of the students. You might say well the other students would know the practice already and need not require the instructor's attention, but even so, is does not mean guidance is not needed and more so in advance level classes, the students will be practising higher level difficulty poses which will need individual attention from the instructor to help and correct where is wrong. Unless the instructor is someone who do not really care or bother if you are newbie and just carry on with the class *(which probably will see the newbie not given two hoots) this brings us to point 3.

3. Affecting other practitioners (relates to point 2)

This in particular I personally experience in my Led class: vast difference on days when it is just us regulars, compared to days when there is a mixture of levels. On the former, my instructor could go fast with the salutations, explained less on the seated postures and more importantly, teach things that will help us in our practice, that is if you have practice for some time and understand what is being said. Not being selfish here, more like the consideration for other practitioners. 

4. Risk of injuries

I admit, I am a scaredy-cat: I fear injuries. Once in my vinyasa class, this lady on the mat beside me was attempting supported headstand and from my side view, I actually feared she might snap her neck in two. Without having established enough foundation and to attempt fancy-mansy poses just because the others are doing so, sees high risk of injuries especially in inversion poses like headstand or tripod.

How much foundation you might ask is 'enough'? Let hold on to this thought for a future post.

Quote of the Week

Source

Asana Unlocked: Bind Variation

I finally got my arms together in a bind around my body in today's practice.

Source

With one look, one might go "What on earth...", but breaking it down step by step, this pose is not as bad as it looks. Undoubtedly one of those poses that not only test a person's flexibility, but also the hips need to be opened. A challenge, but once's you got it, the feeling is so darn great.

One of my favourite bind variation to date, give it a try!

Asana: Bind Variation

Steps:

1. From standing, come into half lotus on the left leg.

2. Place left knee on the mat behind the right leg, about a foot distance apart. (legs position the same as vatayanasana or horse face pose)

3. Stretch right arm beneath the right leg, towards the right side.

4. Hold right ankle with left hand.

5. Move body and head underneath the right knee as far as you possibly can, placing the left cheek on the mat if possible.

6. Stretch right hand to the ceiling before binding across the back.

7. Release the left hand from right ankle to clasp both hands together.

Quote of the Week

Source

Asana Unlocked: Variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II)

Spent quite some time over the internet last night, even instagram, to find this pose but the below is closest I can get to describing it: let us just call this pose a variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II).

Source

Major differences from the above would be: one, that we placed the cheek and shoulder on the mat facing the direction of the front leg and two, coming more into a backbend as we lift the back leg. Have tried this pose from time to time but today was the first time I was able to get my back leg up into the air on both sides and held the pose for abit. Do take note that going deeper in the backbend might see one losing balance and risk toppling over as more weight is towards the front end of the body (I myself felt such when I tried to stretch my leg further front), be mindful.

Asana: Variation of Eka Pada Koundinyasa II (Pose Dedicated to the Sage Koundinya II).
Steps:
1. Come into Eka Pada Koundinyasa II with back leg lifted off the mat.
2. Lean forward and place the cheek and top of the shoulder facing the direction of the front leg.
3. Lift the back leg higher into the air, either bent at the knees or straightened.
4. Come deeper into a backbend while lifting the leg higher.

Knowing When To Take A Break

I have always made it a point to practice on the weekends, not today. Partly the classes did not psych me, but mainly because I am tired. Finally recovered from two weeks of being sick, ran a 5km race last Sunday, practiced till late on Thursday, barely slept last night: I am simply exhausted. With the energy level so low, practicing would not be a good idea, will definitely feel like pulling off all the hair on my head if I did. Trust me, it is a terrible feeling. If it is one of those days that you feel the body telling you to lay off and rest for the day, you should.

Listen to your body. 

Qoute of the Week

Source

New Asana: Utthita Dhanurasana (Half-Bow)

Tried Utthita Dhanurasana (Half-Bow) below variation for the first time earlier today, one of those poses I have seen on instagram and finally gotten to try out.

Source

Quite a challenge to flip the elbows up, as one would do in eka pada rajakapotasana. Here, it is much more difficult as the distance is much further across the length of the body. Had a pretty tough time holding onto my toes as they kept slipping away and trying this for the first time, my backbend was not deep enough to grab the middle part of my foot which would see a much firmer grasp on the feet. I think did manage to momentarily touch my feet to the back of my head.

Will be trying out this pose soon, cannot wait!

Readiness For A More Advanced Class

I am amazed that how some people who might have just started the practice or may have just practice for a while, can walk into an advance yoga class and expect to cruise along with the other practitioners. Mind you, this is not an entry to look down on these people just because I have been practicing for some time or that I can do more advanced level classes, this is to help keep things in perspective and to serve as a note for those who have just started yoga. When I first started with my practice, I would never even think twice to step into any higher-level classes. With the lack in strength, weak core, shaky arms and wobbly legs, one is simply not ready. You need to learn how to crawl before you can walk, to learn how to walk before you can run: not to think of sprinting when you can barely even crawl. You may say that well, it does not matter, as long as you try your best on the mat. True that, but there are reasons why one should not try a more advance class without some yoga foundation, something which I will share in a future post. I only stepped into a higher level class after more than eight months of practice, I started to practice Ashtanga only much later. It was when I know I have established some base and have since built some strength. But still, even then I could barely do half of what was taught in an hour-long class and my worst experience by far (I have yet to step into that class again) was to struggled through the first twenty minutes of the class and to spend the remaining forty minutes literally seated on the mat as I could not follow the pace of the class: they were doing transitions between arm-balances and inversions where as I, someone who do not even have a regular headstand practice.

There is a difference with doing what you can versus doing what you know that cannot be done, and to recognize this difference.

Asana Unlocked: Rajakapotasana (King Pigeon)

Major milestone achieved in Rajakapotasana (King Pigeon).

Source

Just weeks back, I may or may not get my toes to touch my head, depending on whether it was a good day or not. To get all ten toes to touch the back of my head would take a 'major' good day.

Today, with a warm enough body, I can get all ten toes to touch the back of my head.

Quote of the Week

Source

New Asana: Parshva Padmasana (Side Lotus in Shoulder-Stand)

One of my favourite asana to date: Parshva Padmasana (Side Lotus in Shoulder-Stand).

 

Source

Not exactly a new asana for me, been practising it from time to time from when I first came to know of this pose in one of my hatha classes. I practice the above variation, with one hand supporting the back and the other stretched to the side. Another variation is with both hands supporting the back while twisting the body to the sides. What slightly differs is that I would have both the tip of the knees pointed towards the sky (instead to the sides like in the picture), creating more twist on the spine and arch on the back.

Asana: Parshva Padmasana (Side Lotus in Shoulder-Stand)

Steps:

1. Come into shoulder-stand.

2. Cross both legs into full lotus.

3. With both hands firmly supporting the back, twist the body to the right.

4. Shift and balance the weight on the right hand (be careful with the wrist).

5. Remove the left hand and stretch the left side or above the head. 

6. After a couple of good long breathes, come back to center and change sides.

Fifty Rounds of Sun Salutions

For the first time in my twenty-two months of practice, I did over fifty rounds of sun salutations in an hour-long class. Although it is only half of one-hundred-eight rounds, definitely a test of core and endurance.

Personal stamp-mark.

Just Turn Up For Practice

On how much I contemplated if I should practice in my last post, mind you, I was not being lazy, especially Thursdays being my 'must-go' practice day, just that I was feeling under the weather for the past week. Instead of doing my usual class, opted for a less vigorous hatha class followed by Led. You might be thinking Led is pretty strong class, you are right, but it was all about my own practice. Before class knowing of my injured back and hyper-mobility, my Led instructor told me to only do half of what I normally can and to engaged my muscles more. I told her I was feeling under the weather and have not been practicing much. She gave me a pat on the back and said to do what I can. I am glad I made the right choice and turned up to practice last night. Maybe it was my instructor asking how I was, maybe it was the familiar faces who I practice Led with, maybe it was me spending time on the mat. Not only have I been sick, I have been feeling pretty down lately with all the things that are happening in my life right now but for the first time all week, I had a genuine smile on my face and I actually spoke without feeling that words were forced out of my mouth.

I may not had a stupendous practice, some days you are at your best, some days you are not, but it was those other smaller things that made my night.

Practice Hiatus

On one of the longest practice hiatus of 2014: once was over the Lunar New Year and the other time was when I hurt my back badly a couple of weeks back. Feeling under the weather for the past two days, spammed meds and turned-in early. Sitting here stoning in the office, not sure if I am able to practice a little today.

Quote of the Week

Source

On the Low

Have not been having my usual practices due to major class changes, which super bums me out. My weekends are no longer the same, really miss my vinyasa and flow classes. Try to practice as much as I can but without my to-go classes, am undoubtedly side-tracking. Not to mention my recent and on-going emotional turbulence have been affecting my practice, something I am totally not proud off. I am trying.

No new asana this week, or any achievement unlocked.

What An Ashtanga Led Class Feels Like

I had the one of the most awesome practice last night in Ashtanga Led: one and a half hours of pure goodness. There was only six of us in the class, with five of us regulars. My instructor could go faster with the sun salutations, explained less on the seated postures as we know them almost by heart, and more importantly, she could teach things for more advanced practitioners on jumping-back and gaze-point. Plus, she did handstands which she normally will not do.

It really felt what a Led class should be, how the teacher guides his or her students with their practice.

Quote of the Week

Source

Asana Unlocked: Sirsasana II ('Half' Tripod-Headstand)

Definitely making progress with Sirsasana II ('Half' Tripod-Headstand): tried practicing center of the mat today for the first time and succeeded without wall support.

 Source

One piece of advice: know your limitations and do not get ahead of yourself. Without the wall support, I know for sure that my limit was to stay in the half variation, with both knees on my arms. Most, I would try to get one knee off my hand, bent. Knowing my core is not strong enough, stretching one leg straight up is out of the question as I risk toppling over. Worst, I might twist or sprain my neck in the attempt of doing so. I have experienced toppling over numerous times trying headstand without wall support but with tripod-headstand, the risk of a neck injury is way higher. Be safe.

Asana Unlocked: Sirsasana II (Tripod-Headstand) with wall support

Did my first ever full Sirsasana II (tripod-headstand) earlier using the wall as support. 

Source

Major achievement considering less than one week ago I did my first ever half-tripod-headstand with wall support. 

Wrong foot placement in Janu Sirsasana B (Head-To-Knee Pose B)

Was practicing Ashtanga this morning (not a Led class) and I was towards the back end of the studio. In Janu Sirsasana B (Head-To-Knee Pose B), as I was folding-forward, I happened to catch a glimpse of those in front of me: they had their foot placement wrong. The foot that is on the bent leg should be flexed, parallel along the thighs, not pointed to the side. I am pretty sure those that caught my eye have been practicing longer than I am, and yet they are doing the pose not quite correctly.

Source

Not A Good Day To Practice

Had a long day today, feeling rotten to the core and was running around earlier in the day. Not in the best condition to practice, plus it was the time of the month. Bad combination. Did two intense classes back-to-back: a seventy-five minutes Led class followed by an hour of Power. I believe my Ashtanga instructor could tell I was not having a good day: I was not jumping back and forth with my vinyasas, and I struggled with the chaturanga variations. In Power, my arms totally gave way in arm-balancing poses like kaundinyasana and total fail when I tried to do forearm-balance.

Would be worst-off if I did not practice, least it helped take some things off my mind, no matter how little.

Quote of the Week

Source

Asana Unlocked: Sirsasana II ('Half' Tripod-Headstand) with wall support

Pulled-off Sirsasana II or Tripod-Headstand (I did the half version) earlier using the wall as support and stayed for more than five breaths.

Source

Quote of the Week

Source

New Asana: 'Foot-under-armpit-bind-standing-forward-bend'

Shall call this pose the 'Foot-under-armpit-bind-standing-forward-bend' as I cannot find this pose anywhere on the internet. The closest pose is Yogadandasana (Yogi's Staff Pose).

Source

Pretty much similar to the above, except the hands are bound and standing on the front leg. It requires opened hips to get the foot "hooked" under the armpit and strength in the ankle joint to keep the foot in place. We were instructed to come to standing with the arm bound around the leg, but I found it much easier to come to come up first and then bind, probably due to the lack of core. What I did wrong and was corrected was that my foot should be flexed, I had my foot pointed, in order to protect the ankle.

Asana: Unknown

Steps:

1. Seated with both leg stretched to the front.

2. Bend the left leg to the chest.

3. Place left foot under the armpit or along the bottom of the upper arm.

4. Flex the left feet, not point.

5. Bind left arm around the left leg and bring the right arm behind the back and clasp both hands together.

6. Bend the right leg close to the chest.

7. Slowly rise to a stand.

8. Once upright, slowly bend forward into a forward-bend. 

Asana Unlocked: Pincha Mayurasana (Forearm Balance) with wall support

My first time ever kicking up into Pincha Mayurasana (Forearm Balance) and held against the wall during practice this morning.

Source

Coming out from the pose, I was grinning with disbelief, more so as I was not having a good day; kept getting distracted and tried to not exert my right mcl further. Have been working on forearm balance for sometime now, incorporating it at the end of my weekly vinyasa practice. All this while I can barely kick myself up, let alone to have my lifted feet remotely touching the wall. Not until last week that I felt I was finally getting there: the hovering feeling with both legs off the mat. Though woobly as I was losing strength in my arms and shoulders, I managed to kick-up for the second time and stayed a few breaths. Much attribution of my success to my flow instructor who deconstructed and worked on this pose in class before leaving for his training overseas. Word of advise, it not only takes practice, more importantly, it is about conquering the fear of falling flat on your face and believing that you can do it.

Asana Unlocked: Pincha Mayurasana (Forearm Balance) with wall support
Short-term Goal: To kick-up and hold for five breaths against the wall
Intermediate-term Goal: To have one feet off the wall; to press-up instead of kicking-up
Long-term Goal: To press-up with both legs
Final Goal: Pincha Mayurasana (Forearm Balance) without wall support

Quote of the Week

Source

Injury: Right Medial Collateral Ligament (MCL)

Injured my right knee this morning doing Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II). 

Source

With both hands holding the strap (see link), I was trying to get into a deeper back-bend: lost balance, right knee gave way and my entire leg twisted to the right. I literally felt 'cracking' in my inner right knee and pain was immense. Immediately I knew I must have injured my right medial collateral ligament (MCL), it was the exact same feeling when I hurt my left MCL last year. Should have been more careful, can only blame it on my own stupidity and eagerness to go deeper with the posture, more so since I know that I am not all that stable with both hands off the mat. I am now left with a throbbing knee, swelling in the inner knee and walking with a slight limp. Not taking any oral medication for now, bought ketoprofen patch from the pharmacy. If my knee does not get better, will then I see the GP (who prescribed Arcoxia the last time).

Injury: Right Medial Collateral Ligament (MCL)
Symptoms: Pain and swelling in the inner part of the knee
Medication (oral) : Etoricoxib (90mg)
Medication (non-oral): Ketoprofen (30mg) patch 
Disclaimer: The above not to be followed without a doctor's prescription

Quote of the Week

Source

Cultivating the Interest

Looking back at my practice, my deep interest for yoga was not immediate: I have always ‘like’ yoga, but I did not ‘love’ yoga. It took months before yoga came to me as to how much interest I have for it and how integral it has since became a part of my life. The first year or so, I was just ‘doing’ yoga, I was not ‘practicing’ yoga. I took classes from ‘instructors’, I do not see them as my ‘teachers’. The cultivation of passion not only takes time and effort, it is also about meeting the right people: I made time, I had efforts, but I did not meet the right people. Until I met them, my practice lacked that certain substance and meaning. An instructor ‘instructs’, but a teacher ‘teaches’. Indeed, I have come a long way from when I first started and I do not see myself not practicing, at least not in the near future. 

I wish all you practitioners out there a long and fruitful practice. I know I will.

Food for Thought:

Do you ‘like’ yoga, or do you ‘love’ yoga?

Quote of the Week

Source

New Asana: Windblown Cypress

It took me a while to search this pose on the internet and it is called Windblown Cypress from Forrest Yoga.

Source

The only difference is that instead of same-hand same-leg, we did opposite-hand opposite-opposite leg instead. More like a twisted split.

I absolutely love this pose!

Asana Unlocked: Eka Pada Rajakapotasana IV (One-Legged King Pigeon Pose IV)

First time coming into the full posture of Eka Pada Rajakapotasana IV (One-Legged King Pigeon Pose IV) on my right side earlier today.

Source

My past attempts have always fell short: I either hook my back feet with my elbow into a mermaid pose or hold the back feet with my fingers and have never touch my feet to my head. Guess the stars aligned today: not only was I bendy, my recent back injury might somehow somewhat helped with this posture. The pose came naturally and I could place my entire back feet on my head.

The Journey

Ever felt drawn to something, no idea what it is, no clue what it pertains, yet seemingly pulled towards it? That is yoga, to me. No one I knew did yoga, no one told me what yoga was, I knew nothing about yoga. And yet, I was attracted to it. My first taste of yoga was back in 2011, a girlfriend and I did some trial classes with a studio in the cbd area. Complete noobs ourselves, I did not know what to expect and simply went for it. Despite some beginner's struggle, I thoroughly enjoyed myself.  But barely into my first job and earning peanuts, I was not able to commit to the practice. The need to pay rent and to clear my hefty student loans, I could not afford such classes. I turned myself away. A year later, with a new job, I was not in the best shape. Before changing jobs, my role as a consultant saw the frequent business trips, long meeting hours and having to work on weekends took a toll on my health: I was at my heaviest and I was sick every other week, even the GP could recognize me from my frequent trips to the doctors. I was not eating right, I was barely exercising, I simply was not living healthily: I needed to overhaul my lifestyle. I decided to fall back to yoga. 

And I have been practicing since.

Food for Thought:

What is your yoga journey?

Asana Unlocked: Natarajasana (Lord of the Dance Pose)

My first time attempting Natarajasana (Lord of the Dance Pose), using the help of a strap this morning.

Source

I have always practice other variations but never the full fledged version. Other variations usually differs in terms of the shoulder rotation, where the shoulder rotation here is the same as in Eka Pada Rajakapotasana (One-legged King Pigeon Pose).

Quote of the Week

Source

The Practice

I have been practicing yoga for twenty months. Today.