A simple short story with very powerful message. As long as we have fear, it will swallow us and limit our capacity in everything we do. I have learned that it is energy consuming/draining and does not help in any way with progression in life. The human mind is so tricky, we often conditioned ourselves (to have fears and self doubts) without realising!

QUIT looking at back at the past and thinking about the future. Keep focusing on the NOW, the present moment. Sometimes when we think and read into everything too much, we may end up missing opportunities, only to regret or wish that we had done it earlier!

It is perfectly normal to be afraid and have fears, as long as we do not allow them to limit us. There’s a saying – the only way to overcome/conquer your fears is to face your fears! We only live once. Don’t be a mouse.

Jo finally decided to lose her extra pounds – her motivation – to look and feel good. Her plan – to engage a personal trainer and to lose 5 kg by the end of 3 months. It was not an easy start for Jo as she could hardly recall when was the last time she exercised. Nevertheless the desire to gain control of her health (and body) drove her to exercise 6 times a week at 7am every morning. Jo has also taken a step further to change her diet by eating more greens and fruits. 8 months later, she is 8kg lighter, 2 dress size down and most importantly she feels stronger and healthier than before.

Jo’s story relates very well to the sutra. Even though her initial motivation was to lose weight, eventually it was her (improving) health that drove her consistent exercise regime. Through her persistency and undeterred faith, her efforts finally paid off. Now regular exercise and healthy eat habits are part her life.

The quality of our life is not dependent on the weighing scale but how we live each day by making the right choice for our body, mind and spirit! Most importantly, like Jo, having the disciplined mind, consistency and determination towards a higher goal – self-love and respect.

“Weight loss” hangs on the lips of most women. It’s a struggle that never seems to come to an end. Weight management is not a destination; rather it’s the supervision of the lifestyle and health.

Many people carry a negative attitude towards their weight problem. When the underlying emotion is depressing, it is natural that the solution to the current problem they think of becomes harmful to the health. Only a handful holds a positive attitude towards their weight problem. They see to improve the current situation with constructive solutions.

One thought leads to heaven. One thought leads to hell. It’s a matter of perception. Negative thoughts lead us to look for the fastest but often costly solutions.

Weight management can be enjoyed - start by loving yourself. There is no short cut to weight loss and ask yourself honestly, how long can you stick to crash diets? Crash diets are meant to crash you. Not eating, binging and vomiting leads to self-destruction. These temporary methods give us false hope and short-term results. When they fail, the body, mental and emotion suffers.

It is definitely not easy to lose weight with no self-love. Without self-love, there’s no self- discipline and faith; which makes it a real challenge to shed the excess weight.

Accept what is happening to you without compliance. Understand that whether you like it or not, it’s part of you, so take it with love. Be aware that with every option, you are taking it with the basis of loving yourself. Avoid self-blame if you give in to temptations but instead keep trying!

Be patient if the process is taking a little longer because your body needs time for a good change, be persistent!
Weight loss gives us a good platform to begin self-love and being patient with ourselves. Appreciate this excellent time to train our mental strength, self-discipline and one-pointed focus towards a goal.

After all, what’s happiness if we can’t manage ourselves well?

Besides the standard oral care of brushing, scrapping, flossing and gaggling; there are more underlying reasons for bad breath.

- Sleep deprivation and late nights
- Lack of fluids and intake of heaty food
- Indigestion from poor eating habits
- Accumulation of stale air at the bottom of the lungs caused by shallow breathing pattern

Here’s an introduction to a cleansing technique to help clear the bad air away – Kapalabhati (skull/mind cleaning). This practice helps to increase the rate of air renewal in the lungs by replacing the stale air with fresh air. It encourages the activities of the blood cells, discharges stress and tension in the mind.

Avoid this practice if you are:
- Pregnant
- Have high blood pressure
(unless under the guidance of a teacher)
- Have a heart condition
- Menstruating

1. Place one palm on your stomach. Relax your chest.
2. Passive inhale. On the next exhale; actively pump the navel towards the spine.
3. For a start, pump 10 times in a set, continuously and rhythmically. Rest for 3 deep breaths. Practice for 3 sets.
4. Once you’re comfortable; you can move on to:
- Increase the number of sets
- Increase the number of pumps per sets (e.g. 20 times)
- Increase the speed of the pumps

Note: Best time to practise would be early morning or late evening on an empty stomach or at least 90 minutes after food consumption.

The Backbend Workshop

Are you still struggling in backbending poses no matter how hard you practice?

Specializing in backbends, this program will guide you through using appropriate techniques. With the understanding of body anatomy, breathing techniques and dynamic adjustments, Adeline and Azyan will move you into the series of practices safely. 

We would recommend at least 3 months of regular practice for this workshop.

The Backbend Workshop

July 24
8am—11am
$40 before July 10
$50 after July 25

Backbend for Beginner and Intermediate Level
4 days short-course

Know that the backbend is full of love, not pain. Get the ingredients for safe backbends here.  

From this course, understand that good preparation of a warm-up is important for any injury- free backbend. Discover what is stopping you from moving into a backbend without fear and pain! 

In the sessions, we’ll progress into poses like: Bhujangasana (Cobra pose), Dhanurasana (Bow pose), Chakrasana (Wheel pose), Natarajasana (Full dancer pose) and Sethu Bandhasana (Bridge pose).

Backbend for Beginner and Intermediate Level

August 7, 8, 14, & 15
8am—10am
$250

Backbend for Advance Level
4 days short-course

Advanced poses are possible for everyone. Backbends are not all about the back. In this advanced course, you’ll learn that backbends are more than the spine and beyond the physical.

Realize why it seems so challenging to progress into next level of backbend practices. The next level of practice touches the Anahatha (heart) chakra. Experience the emotional effect from deep chest-opening and backbends. By opening the heart chakra, see that fears can be conquered through great love. 

In the sessions, we’ll explore advanced backbend poses like Shalabasana (Locust pose), Raja Bhujangasana (King Cobra pose), Kapotasana (Pigeon pose), Natarajasana (Full dancer pose) Bhujangasana, Urdva Dhanurasana (Wheel pose drop-back). 

You should have attended the short-course for beginners and intermediate level or have at least 6 months of regular practice.

Backbend for Advance Level

August 21, 22, 28, & 29
8am—10am
$270

Full course

We also offer the entire full course for those interested:

Full Course

Workshop: July 24, 8am—11am
Beginner & Intermediate: August 7, 8, 14, & 15, 8am—10am
Advance: August 21, 22, 28, & 29, 8am—10am
$500 before July 10
$570 after July 25

‘A weak spine is like the stalk of a dying rose, lifeless. A healthy spine encourages vital energy to flow smoothly within the body, and spring vitality back into the body!’

There are various reasons why, and it comes from the intention the teacher wants to bring across to the students. Most mantras are in Sanskrit, and many students find it challenging as they do not understand Sanskrit. The beauty of the mantra lies in the resonance that is created within us. When the vibration touches our mind, it helps in releasing any built-up tension before we start the practice.

Though most mantra sound monotonous, the slow sound frequency enables us to break-away from our usual fast paced activities, slows down our breathing and decelerates the flow of our thoughts; being present for the practice, with full consciousness.

For a start, we need not stress ourselves with the meaning of the mantra. Without any analysis, learn how to sing them and feel the energy within. “Mantra” also means repetitive; the simplest way to learn them is to listen repeatedly and sing it again and again.

I was pretty impressed when a pair of Danish siblings, Victoria (12 years) and Philip (9 years) requested me to teach them a mantra. We started the few lessons with “aum” and they felt the immediate calmness and simply love it! A couple of mantra sessions and here is what we have got to share with you!

Little yogis singing mantra

I wonder if our life is just like piecing a jig-saw puzzle together. We determine the number of pieces by the way we view what our life would be like or perhaps how we want it to be. The more we desire, the more complicated (pieces) or challenging it will be.

The next step would be to decide how to start. (Luckily for me, I started with building the ‘frame’ of the puzzle, which proved to be a smart move.) We can view it as laying the foundation for our life – getting an education, choosing the field/areas we want to focus on etc. Along the way, we need to make constant reference to the final picture of the puzzle – which perhaps can signify how we think (expect) our future should look like.

Along the way, the most challenging part will be ‘fixing’ what is in the puzzle. We have to trial and error. Some will try to fit every piece in, some will separate the pieces according to the colours of the puzzle, some will base it on the contours of each jig-saw piece, some will get friends to help them. Some will find joy, some will experience frustration, some will lose track and some will give up or perhaps some will find another jig-saw puzzle to work on.

There is no doubt it is time consuming but the end result is most rewarding. In fact, the journey itself in piecing the puzzle might be more memorable and a precious learning experience amongst all other factors.

Life (perhaps) can be viewed in the same manner. Many get caught up with the end result that they forget to enjoy the process, to stay in the present moment.

This simple and yet impactful verse caught my immediate attention while I was writing the July article. It made me realize we can avoid pain / sorrow with our knowledge, wisdom and awareness.

When we overeat, we end up with a bloated stomach, stomach-ache, weight gain. We should watch what we eat or perhaps cut down the serving portion.

When we buy things out of impulse, we end up with wastage and harming the environment. Do we really need the same t-shirt in 5 different colours or another new hand phone, camera or computer to stay ahead of technology.
When we are with friends or communities that are ‘toxic’, they pull us down and make us miserable. A true friend will never judge or attempt to change you; they love you for who you are.

With the right knowledge comes right action. Think twice. We write our own script to our life through our thoughts, action and speech.

O Arjuna, they will not succeed in the practice of mind evenness who eat too much or eat too little, who sleep too much or sleep too little.
— Bhagavad Geeta, Verse 6:16

The person who has learned to be detached in all his actions through the practice of mind control, who is temperate in eating and sleeping, work and recreation, will come to the end of sorrow.
— Bhagavad Geeta, Verse: 6:17

Have you ever regret flaring out in a stressful situation? Or wondered why your emotions are so overwhelming that you put yourself in this difficult situation?

In this fast paced society, most of us lose our patience quickly. It could be the person in front of you blocking your way when you are in a rush; the children shouting throughout the train journey; getting angry with the cashier for not cashing your items fast enough.

Next time, when you feel like screaming at the salesperson who pesters you, take a deep breath, retain your breath for a while, and let out a complete exhalation. Step out mentally, and try to observe your thoughts. You’ll probably foresee that the impulsive behavior may turn you into an ugly person and you might end up ruining the other person’s mood. This practise will give you time to react wisely for the benefit of the people around you as well as yourself.

Mind control does not mean that you have to enroll in a meditation class or sit in a corner for hours. Lifestyle habits play a vital role for a clear mind. It’s the easiest and most practical approach towards a steady mind:

• Consuming too much food makes one lethargic, laziness of the mind.
• Starving makes one move into depression, leading to uncontrolled indulgences.
• Sleeping too little increases the stress physically and mentally, causing anger easily.
• Sleeping too much makes one drowsy; causing the mind to be too clouded to think clearly.
• Have a little more awareness towards your habits and practice evenness as much as you can. You’ll find that you can be a happier person!

However easy this pose may seem to be, it is said to be one of the most challenging poses we can perform. Many students often misunderstand Shavasana as napping time; taking it as a good time to shut down, after ‘battling’ with their body.

Some may even find it difficult to stay in this pose; keeping the eyes open looking around, fidgeting with their limbs, breathing heavily or even snoring.

After fighting with the resistance on our physical body, Shavasana is one of the best poses to tame your muscles, slow down the breathing and mind. In this pose, we start to explore every part of our body, our breathing pattern, and the flow of our thoughts. Instead of falling into a deep sleep, we want to encourage the mind to be in a conscious state to guide the body and mind into a relaxed mode.

During this short period of Shavasana, we want to keep the body still as a rock, our breath soft as feather and mind calm as the ocean. Shortly, when entering into a state of silence, we feel as if the clock has stopped ticking, drifting into a timeless zone. Total bliss.

In Shavasana, we want to cease all fatigue, stress, tension, anger and resentment that we may have collected throughout the day; putting all these negativities to death.

Once we bring ourselves back to the reality, the moment we open our eyes, we feel alive again. With that few minutes of time to yourself, you will feel refreshed!

Don’t blame yourself if you fall into deep sleep and start snoring. You’re not alone. Understanding the idea of Shavasana will take practice and a sense of awareness.

I find this pose truly amazing. It’s a pose where the teacher can’t do much adjustment; it’s a time when we become our own teacher. And it’s a very intimate relationship between us and our Self.

“Highest happiness comes upon the one whose mind is calmed.”
—Bhagavad Geeta