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Yoga Sutra 1.33

By shirly | March 31st, 2011

maitri karuna mudita upekshanam sukha duhka punya apunya vishayanam bhavanatah chitta prasadanam

Cultivating proper attitudes with people – friendliness towards those who are happy, kindness to those who are suffering, goodwill towards those who are virtuous and indifference to those who are wicked.

Perhaps the most challenging to cultivate would be the last attitude. How to be nice to someone who is not so nice to us? It is a daunting task and perhaps even a challenge to the ego.

Imagine someone who is mean, rude and loud – this person could be your colleague, your neighbour, your friend or maybe your family members? How can you be indifferent? Practice compassion, with wisdom.

To a stranger – let go and wish him/her well. Perhaps he/she had a bad day. Laugh it off. You will probably not meet one another again. Why carry the burden with you?

To a colleague / neighbour / friend – tell him/her how it is affecting you and make it clear it is the behaviour that is affecting you. Leave it to him/her to decide what should be done.

To a family member – have a good talk without being judgmental, listen and be patient. Sometimes they are unaware that they are behaving inappropriately. That is why we are a family; we need to help one another out.

Most importantly, we should make our intentions clear without expecting immediate change. It takes years to form habits and similarly it will take time for changes to take place. But if we do not make an attempt to make something work, nothing will happen.

Besides, when we share our observations with others, we help them to grow as well. It is human nature to assume ‘they should know’ but really it is our own expectations.

It may seem that we are ‘giving in’ but in actual fact we are helping ourselves to expand our generosity, compassion and wisdom as well. However it does not mean that we become a doormat. If the behaviour is detrimental in the long run, perhaps it is time to let go. Even the world’s best doctor cannot save everyone.

Remember to be kind yourself too.

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Yoga Sutra 1.30

By adeline | March 29th, 2011

vyadhi styanasamsayapramadalasyavirati
bhrantidarsanalabdhabhumikatvanavasthitatvani cittaviksepaste’ntarayah

Mental laziness

There are nine types of interruption when in the process of achieving mental clarity. These are obstructions that create mental disturbances and distractions. Mental laziness (styana) is one common interruption that we often denied its presence. It is a tamasic mental state, under the three bodies (gunas) – causing lethargic and heaviness.

When I was back in school, we used to attend various enrichment programs – I remembered a particular program “Life Skills”. I learnt how to operate a sewing machine, cooking and flower arrangement. Though they are not academically related, it is still educational.

However, when we are out from colleges and start to work, we would have forgotten the importance of self- enrichment. We want a change in work and lifestyle, yet hesitant to work for it. Constantly busy with outside activities one after another, feeling drained, having little time for yourself and eventually settles in laziness. In mental stagnation, we have all the energy for complaining how much sufferings we are in, but full of inertia to do something to turn everything over. It is a mental interruption we usually fail to see for ourselves.

Stop complaining and start doing. Good things fall from the sky, but only if we work hard for it.

There are many ways to enrich our life:

Pick up a self-help book of your favorite author.
Read a couple of page every day. Even one page or just one line- digest it slowly throughout the day.

Enroll yourself to programs that increase your value in work.
Opportunities do not come by easily. Upgrading yourself constantly will help you get ready to grab any good opportunity that comes by.

Get into programs that enrich for your wellness – health and mental activities.
It may seem unrelated to your scope of work, but knowing how to take care of ourselves is an important skill. The way we handle our life, reflects the way we handle our work. What we do, make up who we are.

There are activities that make us mentally lazy, and there are counter- activities that enrich our values. If we have time for gossips, clubbing, drinking and endless gatherings; why don’t we have time to create a better life for ourselves?

I met a cab uncle who chooses to push mental laziness away by reading yoga philosophy books. We had a great conversation during the entire ride. Instead of the complaining, he was patient with the other road drivers and not a single sight of anger. This uncle is a happy man in whatever he is doing.

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Free Your Neck The Crocodile Way!

By adeline | March 29th, 2011

Stiffness along the spine is contagious. It happens from the cervical (neck), and heads right down the thoracic (mid back) and lumber spine (lower back). In most cases, shoulders tightness come into picture too! Trying to ignore the discomfort will lead to:

- Inflammation of the shoulders rotator cuff muscles
(unable to straighten your arms over your head completely)
- Chest tightness (further leads to breathing problem)
- Migraines
- Increases stress level
- Malfunction of the nervous system/ numbness
(losing the ability to control body movements)

Practice the Crocodile pose (makrasana), it’s as easy as popping painkiller!

Awaked Crocodile

1. Assume into a prone position. Legs wid apart.
2. Come onto your elbows. Clenched your fingers to make a fist.
3. Tuck the fists under the jaw. Bring the elbows close together.
4. Slide the elbows forward slowly to the maximum. Lift the chin. Gaze up.
5. Depressing both shoulders. Breathe slowly for 5-10 minutes.

Resting Crocodile

This is a counter pose
1. From Awaked Crocodile, slide both the elbows towards the chest.
2. Stack palm onto palm. Rest forehead on the back of the hand.
3. Spread both elbows to the side. Shoulders away from ears.
4. Breathe slowly for 5-10 minutes.

Contraindication:
- Pregnancy

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Can Strength & Conditioning and Yoga Complement Each Other?

By Satya Yoga | March 29th, 2011

Yoga has become a very popular means of improving flexibility, strength, breathing efficiency, mental calmness and reducing stress, in no small part because of its low impact nature – meaning almost anyone can take part.

All of the yoga routines require the ability to hold poses in positions that require core strength and the ability to hold one’s bodyweight. By being able to achieve this, only then can the full benefits of yoga be reaped. Some of us already have sufficient core strength and can hold ourselves up with relative ease. There are however, some who are not capable of doing so. This is where strength and conditioning can help.

With strength and conditioning, muscle strength, core strength and overall body functionality can be improved so that yoga is not only more enjoyable, but the benefits can be achieved faster.

Strength and conditioning involves resistance training with dumbbells and other free weight equipments. This should not be confused with bodybuilding because the goals of the two are worlds apart. Bodybuilding is focused on developing large amounts of muscles and definition, while strength and conditioning is focused on developing overall body functionality pertaining a particular activity or specific sporting discipline.

This works vice versa as well with the benefits of improved flexibility, balance and coordination. Many studies have shown that improved flexibility and balance can lead to greater strength gains, while coordination and balance help to keep our cognitive function in check. As we age, our strength, balance and coordination start diminishing. With yoga and/or resistance training, we can slow down the rate at which these abilities diminish. By doing so, we can greatly reduce the risk and incidence of falls and age-related diseases like osteoporosis and osteoarthritis.

From this we can see that strength and conditioning and yoga can complement each other to reap gains that could be greater than those achieved by just one mode of exercise.

Scott Vanderput
Strength and Conditioning Coach
scott_vanderput@hotmail.com

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I.M.Perfect Getaway

By Satya Yoga | March 15th, 2011

I.M.Perfect Getaway : renew | recharge | rediscover

Spend 4 days / 3 nights immersed in the beauty of Siem Reap and in the temples of Angkor Wat.

Treat yourself to yoga, pilates, nature, healthy vegetarian food and karma yoga with Bloom Cambodia.

The I.M.Perfect Getaway to relax, unwind and tune into yourself.

Getaway details*

Day 1 – 19 May, Thursday
Arrival & pick up from airport
Check into Bloom Garden Guest House & Rest
Ice Breaker & Games
Evening Yoga
Welcome Dinner

Day 2 – 20 May, Friday
Sunrise Yoga
Breakfast
Visit to Bloom Cambodia
Lunch & Free Time
Sunset Yoga
Dinner
Games & Interaction
Discussion : Let’s talk about food

Day 3 – 21 May, Saturday
Outdoor Yoga
Breakfast
Tour to Angkor Wat
Lunch & Free Time
Discussion & demonstration : Social & individual disciplines | What’s in Yoga Sutra?
Power Pilates
Cello Performance by Dr. Beat “Beatocello” Richner at Hospital Jayavarman VII
Night Market (optional)

Day 4 – 22 May, Sunday
Yogalates
Breakfast
Free Time
Check out & depart for airport

*Itinerary may be subject to changes due to unforeseen circumstances.

Early bird price S$650 (payment by 1 April)
Regular price S$750 (payment from 2nd April onwards)
Registeration will close on 20 April or when the maximum capacity of 20 persons has been fulfilled, whichever is earlier.

Cost Includes:
4 days/3 nights accommodation based on twin sharing
Vegetarian meals – 3 breakfast, 2 lunch, 3 dinner
Yoga & Pilates sessions
Day Tour to Angkor Wat
Pick-up from airport
Wifi internet access (see full facilities for accomodation here)

Cost Excludes:
Airfares, travel insurance, airport taxes (USD25 upon departure), visa tax* (USD20 on arrival, if applicable), tips for driver & guide, room service, international phone calls, additional meals/drinks and other personal expenses.
* Passport holders from Laos, Malaysia, the Philippines and Singapore are permitted to enter Cambodia without visa.

Flight options (not inclusive in the cost):
Jetstar Airway, SilkAir & Singapore Airlines

Refund Policy:
Full refund for cancellation before 18 April 2011.
NO REFUND THEREAFTER.

We look forward to seeing you in Siem Reap!

Love, peace & gratitude,
Adeline & Shirly

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The Journey Inward

By Satya Yoga | March 7th, 2011

Saturday mornings always feel like the best part of the week, and that is where I have been going for my weekly yoga practice at Satya Yoga since 2009. It was 2003 when I attempted my first yoga pose, and while I joined ad-hoc yoga classes in between the years, it was only in 2009 that I truly came to appreciate and feel the physical benefits as well as the transformational effects of yoga.

Yoga, which derives its name from the word, “yoke” – to bring together, is an ancient practice that helps create a sense of union in body, mind and spirit. With the stretching of body and forming of different poses, I felt my body growing more flexible and stronger as I move from one asana – pose – to the other. The practice is also a lesson for both physical and mental endurance when we launch into poses that are not in our usual comfort zone. It encourages positive thoughts to challenge my limits, and it is always an exhilarating moment whenever I can push myself to a new level of flexibility and strength.

Yoga focuses on slow, deep and controlled breathing while we hold our poses. This attention to breathe is calming as it dissolves tension and anxiety, quiets the mind and thereby, gaining a sense of peace and tranquility. The clearing of the mind also tunes me to turn inward and build an increased awareness of my own body and feelings. I am often called upon to make small, subtle movements to improve my alignment and physical posture. And most amazingly, I am also gaining an uncanny sense of sensitivity of an impending health disorder or infection, which in turns enables me to take pre-emptive corrective action (a husky breathing sounds alarm for an impeding lung infection, which is often an indication that I am over-exhausting my body).

With the increased harmony and awareness of the body and mind, yoga also becomes essentially part of my spiritual life. Yoga teaches “right” living in how we deal with ourselves and others. As I work with a difficult pose, I learn patience, forgiveness and the value of gentleness. As I begin to know myself at peace, I put aside my self-consciousness and pride, to gain self-acceptance and love for myself. During the practice, I realize that though my body is not perfect, I am at least born healthy and with fully-abled limbs. And for this, I give my gratitude to my parents, as well as to Shirly – my ever kind but firm yoga instructor who challenges me but does not push – for opening me up to the values of well-being and happy living.

Namaste!
Helen Tay

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Yoga Sutra 1.14

By shirly | February 27th, 2011

sah tu dirgha kala nairantaira satkara asevitah dridha bhumih

When that practice is done for a long time, without a break, and with sincere devotion, then the practice becomes a firmly rooted, stable and solid foundation.

Student: How often should we practise yoga?
Teacher: Everyday!
Student: Huh? But I don’t have time to do yoga everyday!
Teacher: Make time. You make time to eat, shower, go shopping etc. Why not make time to take care of your wellbeing (now)?

Some people think that you need a lot of time to practise yoga (or any form of exercise). The truth is you don’t. Even 5 minutes a day is a good start. Even if you only have time for one pose that is good enough. You can slowly work your way towards a longer practise.

Everybody has different priorities and commitments (work, family etc) so we really need to be honest and understand why we practice yoga everyday. We brush our teeth everyday because we know daily brushing keeps our teeth healthy. Similarly, practising yoga daily makes our body healthy and stronger! So make time and make it a priority.

There is simply no shortcut to taking care of our health. It is a lifetime commitment. Be patient. When you fall off the track, just keep coming back. When you keep doing it everyday, you will form a new habit, a good new habit that will be beneficial for you in the long run!

99% practise, 1 % theory – Sri K Pattabhi Jois

Quick Tips:
- Wake up early (sleep early)
- Set aside a specific time for practise
- Set a reminder on your phone
- Do it just before your lunch (chair yoga!)
- Get buddy support!
- Choose a variety of poses everyday / week
- Be realistic and plan according to your daily schedule
- Keep trying and never quit!

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Yoga Sutra 2.36

By adeline | February 27th, 2011

Satyapratisthayam kriyaphalasrayatvam

One who shows a high degree of right communication, will not fail in his actions.

“Satya” means “truthful” in Sanskrit, a value for self-study that we encourage. Whether to being truthful to others or to ourselves, we should observe this teaching at all times.

What is the difference between a successful man and someone who is not? His words. The communication with himself and with others is based on truth. On the other hand, one who does things untruthfully starts off with the habit of lying to themselves and towards others.

When we establish untruthfulness, our words and acts pull us away from who we are. Our life is rooted in lies.
When we establish truth, words become potent, and it will become true.

A successful life can happen to anyone of us, only if we want it.

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Check Your Schedule!

By adeline | February 27th, 2011

An old phrase goes, “what you’re doing speaks so loudly, I cannot hear what you’re saying.”

Do you still have your resolution list that you’d sworn to achieve in 2011?

There’s one simple way to find out if you’ll reach those goals by the end of the year – check your schedule book. We don’t need a fortune-teller to predict this, because our schedule never lies. It reflects bluntly the things that you are busy with each day; how you’ve prioritized your goals.

We can tell many people that we want to do this and that; if none of these activities can be found in your schedule book, we’re not moving any closer to our goals. There can be no real success if our daily schedule is misaligned with our values. If there’s a gap between what we do and who we actually are, we are losing the grip of integrity.

It’s always easy to say we want to be a better person; we all like to talk a good talk, good for socializing. But talk is cheap, open your schedule book and it’ll show you where your priorities are.

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Vegetarianism

By shirly | November 8th, 2010

My stepbrother was a vegetarian 10 years ago. He gave up after two years as it was rather difficult to get ‘proper’ vegetarian food back then. Also many people were unable to ‘digest’ his diet choice.

‘No meat? What do you eat?’
‘Vegetables? So bland and boring!’
‘Where do you find energy to work?’

Ten years later, I am a vegetarian myself (working towards a vegan diet after being confronted with an orange sized ovarian cyst due to overconsumption of dairy products).

Similarly like my brother, I encountered a lot of friends still asking the same questions. However, nowadays vegetarianism is more widely accepted and people are more health conscious.

Here are 1,000 reasons to go vegetarian (just kidding, only 8!)
(Compliments from justlife lifestories special edition)

1. No meat, no protein?
This is one of the biggest myths about protein deficiency. Besides beans and legumes, broccoli, spinach, cabbage, eggplant, petai and seaweeds provide more than sufficient protein when consumed adequately. Instead animal protein is higher in fats and calories. A 6-ounce broiled steak provides 38g of protein but delivers 44g of fats!

2. God’s will to be meat eater?
Our physiological structures are a lot more closer to herbivores than carnivores. E.g. our intestinal tract is 10-12 times our body length and it is designed for a high fiber diet, available only from plant food. Meat DOES NOT digest well in such environment, which contributes to constipation and colon cancer. We cannot tolerate the sound and cries of animals being killed and the mere sight of blood is disturbing to us.

3. Choosing meat over veggies to avoid pesticides?
Researches revealed that the agricultural chemicals resides accumulated in livestock are 13 times higher than in conventional vegetables. Besides various drugs are used to treat the livestock – antibiotics (treat sickness and promote growth), steroids (build bulk and weight) and they are commonly fed with mixtures containing contaminated chemical residues.

4. Mock meat healthy or harmful?
Mock meat is unhealthy! A lot of artificial additives (e.g. MSG, colouring, flavouring and preservatives) are added to make them look and taste like real meat! In restaurants, the mock meat is usually fried in hydrogenated oil to enhance the taste, making it even unhealthier!

5. White meat over red meat?
Fish or chicken contains just as much saturated fats as red meat. Plus it is no longer safe to consume them due to toxic accumulation (polychlorinated biphenyles), which causes birth defects and cancers. To meet the growing demand, lots of chickens are raised on chemical feeds that can cause synthetic accumulation in our body leading to chronic diseases.

6. Wasteful organic meat?
A better option but not necessarily saving the world’s resources. It takes more feeds, land, water, energy etc to produce each pound of organic meat. The best alternative, eat more vegetables!

7. Milk – myth or must?
Another popular myth. Drink milk to increase calcium intake. Are you ready? Extensive studies have proven that excessive cow’s milk (which is high in calcium) can actually cause body acidity due to its high protein content. In fact, our body will ‘borrow’ calcium (which is an alkaline mineral from our bones) to balance the acidic condition. An over acidic body condition will lead to reduced bone mass and osteoporosis in the long term!

8. Make no bones about eggs!
A hen normally lays about 20 eggs a year but the egg-laying hen is forced to lay 300 eggs a year! Modern day factory farming allocates the hens in barren battery cages with artificial lighting to increase egg production. These hens are restricted from nesting, perching, walking on solid ground! How can their eggs be healthy for consumption under these conditions? Further more, salmonella contamination can take place in both cage and cage-free production. In fact, egg is also one of the most common foods that cause allergy in infants and young children!

It’s your body.

It’s your choice.

Eat wisely and live healthy.

We are what we eat!

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