Yoga Workshop: Athletes and Dancers

Dios te salve colegio querido
Gloriati noble Centro Escolar
Del amor a la patria sanctuario
De la cencia triumfante solar.

Mientras puedan el himno sonoro
Del amor a sus almas cantar
Gritaran sus alumnus a coro
Gloria ti noble Centro Escolar.

Dios te salve colegio querido
Gloriati noble Centro Escolar
Del amor a la patria sanctuario
De la cencia triumfante solar.

Centro Escolar! Centro Escolar!

Centro Escolar University is not a new place to me. This pink walls of Mendiola, Manila in the Philippines became my home for 4 years. I was a cheerleader when I was in first and second year in college and during my third year and fourth year, I was the PRO of the University Student Council and became the President for my senior years.

I know what does it feels like to be a varsity player - practice after 5 pm, performances during school events and endless physical training every school holidays. During my stay in Manila last 9th to 11th of October, I was lucky enough to give workshops to my fellow Escolarians. Walking inside the familiar hallways made me smile. 

Savasana after the practice.

The first class that I had was with the Volleyball players. Sun Salutation and stretching was the main course that I gave to the team. I can still imagine and hear their 'ahhhhs' when they are trying to slide forward from Chaturangga to Upward Facing Dog. I salute them for attending the workshop after their Volleyball training.



Trying different variations of Pigeon Pose with the Folk Dance Troupe

The next class was the Back bend workshop with the very classy dancers of the CEU Folk Dance Troupe. These teenagers were given an amazing training with their Dance Master, Mr. Marciano Viri, that's why, I gave them extra scoop of back bend and hip opening exercises  - Pigeon, Locust, Dancer's Pose and Bow are the toppings of the practice.

Group Picture with the Pep Squad and Street Squad

And the last class was with the Pep Squad and Street Squad. Tumbling and Handstands are common skills that these athletes practice, so to make them work on their core strength and flexibility, I taught them how to execute different variations of headstands, forearm balances and arm balances such as Bakasana, Titibhasana and Koundinyasana. I did not realized that they will enjoy the whole process of the inversion class.

I came to the University with my yoga mat and knowledge about yoga. I finished the workshop and came home bringing the joy, energy, enthusiasm and experience from the Escolarian Athletes and Dancers. I hope that's not my first and last workshop with them. :) I hope that I can do more workshops to other young athletes someday! It was a great experience indeed.

3 Effective Asanas: Yoga for Gaining Muscle Mass

If you do not have big triceps, big biceps and 6 packs of abs it does not mean you can not do any yoga asanas. Believe it or not I do not have the big guns nor 6 pack abs, all I have is knowledge how to use my inner strength to execute an asana that you might think requires huge muscles.

Let me share to you my dear small size people (like me) some of the asanas that you can perform in your daily yoga practice or even during your break time at work or before going to breakfast or sleep.

I believe that these asanas really work for the building arm and abdominal strength, back and leg muscles.

 Boat Pose (Navasana)

 

1. Extend the legs  up parallel to you knees (and when you are stronger, try to raise the feet parallel to your head)

 

2. Lift the chest up, lengthen the spin.

 

3. Balance on your sitting bone.

 

Note: Grab your legs if you can't still balance or rest your hands behind your back. If you can balance, extend them forward and engage them until the tip of your fingers.

 

 

]Lolasana (Swing Pose)

 

1. If you can not do a lotus pose then you can just simply cross your legs in this asana.

 

2. Place your palms on the ground.

 

3. Slowly raise your body from the floor. 

 

4. Find the balance and make sure to contract your abdomen and pelvic floor.

 

Note: Eventually you want to strengthen those legs parallel to your hips

 Plank Pose (Kumbhakasana)

 

1. Rest your palms firmly on the ground

 

2. Neutral neck you can look forward or the top part of your mat.

 

3. Contract and engage your abdomen.

 

4. Engage your quads, legs, tighs and glutes  (make them hard!)

 

5. Lengthen the spine.

 

And when you are ready for more challenge, try side plank and other variations of plank.

Always be aware of your body, be aware of your wrists when you are performing asanas that requires arm strength. Don't ever force your self in a pose. Try it slowly. Breathe.

Believe it or not these asanas helped me to achieve my press handstand and other inversion poses like head stand and fore arm balances. Remember you do not need to have big muscles just to perform asanas.

 

You are not practicing yoga because you have big muscles, you are practicing because you want to gain muscles, learn new things and appreciate your body. Yoga  is for everyone who are willing to surrender and learn.

 

I hope this article can help you move forward to your journey. Everyday is always a chance for us to learn! Don't waste your time in regretting and telling yourself 'Owwww gosh If only(s)'. Let amazing yoga pictures of yogis inspire you to have your own journey. Dream and target a yoga pose and work hard for it. I tell you, achieving your dream pose is like winning a Bingo or a raffle draw, it feels good! Namaste'.

Vegetarian Alert: 100% Vegetarian Vitamins

Recently I found a treasure inside Metro - Centre Point Mall in Somerset along Orchard Road. I can't believe that these Vegetarian Vitamins are existing in Singapore. Quickly I checked the internet about this brand and I just saw few reviews, maybe because the brand is still new in the country. They just had been approved by the Food and Drug Administration last 2011 and 2013.

When I was looking at the products I noticed that they are not just offering the normal vitamins that we are taking. They also offer supplements for the hair, nails, whitening (glutathione), weight loss and weight gain. And if you are a shopper in Singapore, you love to see coloured dots on the product. If happened that the product has a blue dot or yellow dot, it means it has a discount!

Without any hesitation, I grabbed the Zinc 250 and the Vitamin B-Complex with Vitamin C, I paid 20 Singapore Dollars for both! Now, I am taking my second bottles for both supplements. Heaven and Earth blessed me because I don't feel any discomfort inside my body but I noticed that I want to eat all the time, which is good for me because I want to gain weight.

For more information about this brand visit the link 21st Century .

Thank you everyone! Namaste'.

Part 1: Yoga Home Tools

True enough, that even great warriors need rest. Admit it. Sometimes you just want to stay in your bed and say...





Photo from Café Press

As much as we try to practice yoga everyday. There will always be a 'BED WEATHER DAY'. Some people practice the most easiest yoga flow or series for their rest day (lazy day). Some don't really do anything, sometimes, I'm like that. But whenever I see our purple couch, it gives me an opportunity to stretch my back and shoulders, and sometimes my hamstrings and quads too.

 

Stretching is and will always be a good help for our resting bodies. Let me share to everyone how to use your home tools specifically your couch, pillows and chair to stretch your body.

 

Breath in and breath out feel the gentle backbend stretch.



Use the pillow to adjust your body. It'll give a new stretch to other parts of your muscles, joints and bones.

 

Use a chair to give extra stretch to your upper back and shoulders. Make sure that you don't force yourself to grab the chair just to have a deep stretch. Surrender and let go. It's just like doing your drop backbends.

 

Do a supported camel. Use the handle of your couch for a good and safe support. You don't need to worry about your knees! They are fully protected.



There are so many ways to stretch your quads and hamstrings using the couch. My favourite is pigeon pose and low lunge. If your couch happens to have small foam like a mat, you can grip it to give stability when you move backwards.

 

There are more ways on how to use your couch, chairs, and pillows. Next time I'll share more other home tools that I'm using for my home stretching. I hope this article will be a good help for your personal practice. Don't forget to suggest! Namaste'.

 

Storytelling: The CONTROVERSIAL BOOK - Who's in a family?

Why is it controversial? LISTEN, WATCH and READ.

This book was published in the year 1997, written by Robert Skutch. This book became controversial in Massachusetts in the  United States before it became a big issue in Singapore last 2014. Some people even filed law suit against a particular school having this book. The 32 pages book was almost banned because of the way it was presented to the public specifically because it is a children's book.
Read, listen and see the pictures. Why this vibrant book became a big controversy in Massachusetts and in Singapore?


Enjoy listening to my very Filipino way of Reading! :)

Move Up Side Down - Yoga Inversion Poses

Make it a habit to go topsy turvy!

Inversion poses are fun! Especially if you have strong core muscles. Take note, having 6 packs doesn't necessarily mean you can easily go up side down, BIG NO. You need to know how to use your muscles, not only your guns (biceps and triceps) but also your abdomen muscles, back muscles and pelvis. And let us include your legs, quads and hamstrings too. 

There are so many inversion poses and different kinds of variations to learn and perform! Even the most impossible inversion pose that you can think of, surely one or three people can do it. That's how amazing our bodies can do. No worries there are poses for beginners and of course for advance yoga practitioners. Let me share to everyone some amazing yogis on instagram who exudes strength, grace, power and beauty. All of these yogis are not just physically beautiful they are also humble and amazing!



Hung Nguyen of Vietnam



Yenny Christine of Indonesia



Nor Soraya Ghazalie Saw of Malaysia


Inversion poses can  improve blood circulation, it means better concentration and memory! Practising inversions can give you inner strength, good balance and posture. It helps to develop good upper body strength and stronger abdomen, beautiful and toned legs and arms.
 

Jani Jaatinen of Finland



Martin Elianto of Indonesia

Marc Isip of the Philippines

Believe it or not, 3 years ago, my flexibility was nothing. It was like a sculpture without form and grace; Even my strength was not capable of doing even a simple handstand or bakasana. But until now I am learning, and I am learning so much! I thank God for giving me amazing teachers who I admire a lot. These Real Yoga (Name of the studio) teachers are the reasons why I can do the asanas that I can perform now. They are pushing me hard in a good way without hurting my self. I'm sure if I did not join Real Yoga 2 years ago, I'm still the same old me. No headstand, No scorpion,  No handstand and No improvement.



Master Saumik Bera / My Hatha, Body Opening and Inversion Teacher

Master Manoj Kumar / My Backbend and Forward Bend Teacher

This Young, strong and vibrant Yoga Teacher is the reason why I signed up to Real Yoga. I attended a 'Trial Class' 2 years ago and his Stretch Class was the start of my Yoga Journey. Thank you, Master Maninder!

Make it a habit to practice and go topsy turvy. For sure it will give you confidence and happiness! Make it happen, work hard and be safe!

Below is my Pike Press Handstand Practice. I learned Handstand after 2 years of practice in Yoga! It never came in an over night practice. Now I'm almost practising for 3 Years and my Press Handstand is a gift! Still work in progress but I'm very grateful with the result.

 

Travel Bites: Beach Yoga in Bali, Indonesia

Morning has broken like the first morning,
Blackbird has spoken like the first bird.
Praise for the singing,
Praise for the morning,
Praise for them springing fresh from the world.

Sweet the rain's new fall, sunlit from heaven,
Like the first dewfall on the first grass.
Praise for the sweetness of the wet garden,
Sprung in completeness where his feet pass.

Mine is the sunlight,
Mine is the morning,
Born of the one light Eden saw play.
Praise with elation, praise ev'ry morning,
God's recreation of the new day.

Morning has broken...

I just wanna sing this song, when beautiful nature shows up.

Hanumanasana on the Earth and Water

Hanumanasana in the Air!

After my training in Rishikesh, India, I often wake up as early as 6am to practice yoga because of work.

During my stay in Merecure Hotel in Bali, Indonesia, I was lucky enough that the hotel is just across the beach. Before departing from Singapore, I promised myself to practice yoga early morning to feel the ocean breeze and the sand, witness the sun rise and hear the sound of the waves and chirping birds.

The place is very motivating to practice because there are so many people doing there own exercises.


Handstand is love



Bendy Back Morning Practice

Bali is not only famous with the beach, villas, temples, bars, food and spa it is also popular with yoga classes and of course meditation classes. If you happened to visit Bali, try at least one morning, wake up early and exercise or attend a yoga class or a meditation class by the beach. You'll not regret it!

Be happy! Namaste.