Gearing Up for a Yoga Class I've long toyed with the idea of conducting specific yoga classes to codify my practice into a teaching format. With my current focus on moving energies (prana vayu), It was time to codify my technique and teach an advanced Prana Vayu class.
Now back in Chiang Mai at Nawa Saraan with time on my hands and no hotel guests to worry about, I was already in an ideal position to do so. I could use the money (which means it's not a free class) and second, I've learned many things in the interim that can deepen the practice of those who wish to go beyond the usual Downward Dog. Teaching would also ensure regularity of my practice. Essentially, I'd just be sharing my private practice.
And what's so special about my practice? It's unique because so many disciplines are amalgamated with it - traditional yoga of T. Krishnamacharya, Sadhguru, Ramaswami, Vipassana meditation, freediving, Burningman, harnessing gleaned knowledge from many renegade thinkers like Mantak Chia, Bruce Lipton, Joe Dispenza, and Wim Hof, etc. I have developed my own practice, weaving together elements of those disciplines that fit together into a seamless singularity.
Does it work? Let's put it this way - I'm strong, I don't get sick and I hardly get old. I can eat anything I want, I feel connected with the universe and I find myself in the right place at the right time...always. That's enough validation for me.
What is Prana? Prana is the subtle life-force that sustains us and the universe at large. Many cultures have different words for it. The Chinese call it Chi and the western world simply refers to it as energy. Without prana, there is no life. Enhanced prana means a vibrant life. We are born with a given quantity of prana. When we use that up, we die - so it's best to conserve it.
There are a few versions on how we source prana. Krishnamacharya says that we don't get prana from the air we breathe. We simply use prana that we were born with. However, Mantak Chia says that we can activate and align prana within our immediate space and that also becomes available for our use.
I have always been particularly curious about where we source our prana ever since I experienced the Superman-Effect. I was wondering, "Where is all this strength and power coming from? Is it from me? But it's too much to be coming from within. Was I able to generate that from the air I breathed? Am I harnessing it from an infinite source in this universe?" Even up to now, I still don't have a finger on it. All I know is that prana is real and boosting prana through pranayama can yield immense strenth and power.
What is Prana Vayu? Vayu means "wind". So Prana Vayu is the wind carrying prana throughout our bodies. When we move prana, it means energy reaches all our body parts, ensuring our health and well-being. If let us say, nadi in the liver is blocked and prana cannot flow through it, we get a liver disease. But once we clear the nadi and move prana into the liver, the organ is revitalized and sickness is gone. This also means that in theory, there is no disease yoga cannot cure.
Moving Prana Vayu We move Prana Vayu essentially through pranayama(breath control), kumbhaka(breath retention), bandhas(energy locks) and mudras(balancing and sealing energy). These are the elements I employ in the Prana Vayu class.
The 90-Minute Class
Introduction - explaining the relationship between pranayama, kumbhaka, bandha and mudra. I explain what we are trying to achieve. It's important for me to let them know the theoretical backdrop so they get a sense of what they are doing and why they are doing it.
Stretching - neck to calves
Wim Hof/Dispenza breathing - 3 rounds. While on bhaya kumbhaka(breath-hold on the exhale) on the 30th exhale, focus on the anahatta chakra(heart energy hub). This strengthens the heart and causes stuck emotions to flow freely. Superior states of the mind follow. The body and soul are energized. Continued practice leads to kevala kumbhaka(spontaneous cessation of the breath). This gives rise to ekagrata citta(single-pointed focus of the mind).
Surya Namaskar - warm-up to generate heat. Not too much on asana, only to prime the body
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Navasana(boat) - point of failure hold while breathing. Objective is to observe an increasingly difficult pose while keeping the balance of the mind.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
The Wall - Point-of-failure leaning on a wall like there is an invisible chair - while breathing. Objective is to observe an increasingly difficult pose while keeping the balance of the mind.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
(July 31) including me, we started out as 4
"All of us 4 went on the wall, one by one we succumbed to the fall, in the end, there remained one who answered the call"
High plank - can transition into side plank and back to high plank. Point-of-failure hold while breathing. Objective is to observe an increasingly difficult pose while keeping the balance of the mind.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Wall-Supported Handstand - Point-of-failure handstand on a wall while breathing. Objective is to observe an increasingly difficult pose while keeping the balance of the mind.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Purvotanasa (reverse plank) - straight line from pointed toes to shoulder as neck remains limp and head hangs. Hold until you can't.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Salabhasana (locust) - best to lift shoulder and knees on every inhale like a bellows. Hold until you can't.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Setu Bandhasana (advanced bridge) - body arches up with only the heels and shoulders pressing against the mat. Knees are NOT bent, arms do not touch the mat. Hold until failure.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Calf Extension - holding it causes cramping, so pump both legs and endure the burn.
Vinyasa - 1 round, transitioning into a seated pose for another round of breathing
Wim Hof/Dispenza breathing - 1 round, no kumbhaka, no bandha, no mudra - just 30 breaths
Anuloma Viloma pranayama - visualizing inviting divinity on the inhale, ingesting divinity on the in-breath hold. On the exhale, you approach divinity and on the out-breath hold, you surrender to this divinity
Kapalabhati - 108 repetitions
Anapana meditation - seated meditation while focusing on the breath
(July 11) carrot-bread after Prana Vayu class with Victoria, Joanne, Carlos and Juanito
Ending Thoughts It wasn't an easy class because it was designed to be challenging. I thought there would be more yogis who would be interested. Why? This was my dilemma when I wanted to level-up. Where do I go? What do I do when I'm already proficient with my asanas? Where do I look for a teacher? Frustrated, I simply relied on established yoga text written by great and renowned teachers. Additionally, I leaned heavily on the new science which provided me a blueprint for the practice. I read, practiced and biohacked, figuring out what works and what doesn't.
You don't find this offering very readily so I was surprised that there were not as many takers as I thought. This class was meant to be a blueprint on how to get to the next level.
I think people will be more receptive if I teach practical yoga - yoga for healthy eyes on Mondays, yoga for ripped abs on Tuesdays, yoga for optimum digestion on Wednesdays, and of course, Prana Vayu yoga on one day of the week.
Christine (Sep 29, 2020) Gigit is an excellent teacher, who has the gift of merging different disciplines together into a new, powerful and unique practice. I really enjoyed his prana vayu class, in which he teaches how to move energy, push beyond the limits of mind and body and thus become mentally stronger and energized. Gigit not only instructs you how to do so, but he is also able to create a space and the energy needed to push beyond the limitations. It is very interesting to see, how much further than you think it is actually possible to go. I am looking forwards to his next class!
Nicola Nix Dawn Yoga (Aug 2, 2020) Love the name of this asana!!! 🙂
Santiago Damaru Sound Journeys (Aug 1, 2020) Observing suffering 🙂
Tom Tom Maher (July 15, 2020) Gigit, thank you! I will definitely look at the blog to continue this practice. I've already been incorporating the pranayama into my daily practice. It was an excellent class, a great way to take the practice to the next level. I hope to attend another prana vayu again soon!
Joanne @inhaledeeplyexhalefully (Aug 1, 2020) Again thank you Gigit, for encouraging us to go beyond and find ease in discomfort with a non-reactive mind. You're a fantastic teacher. I am looking forward to more Superman training. 🙏
(July 11, 2020) Powerful yoga session and delicious freshly baked bread. Thank you 🙏 Gigit
Gigit (Aug 1, 2020) With the way you're doing things, let's call it the Super Woman training 🙂
Victoria (July 11, 2020) Very good teacher thank u Gigit
(Sep 18, 2020)PRANA VAYU class with powerful yogis Lara, Jonas and Christine
Pushing the limits of the body, observing suffering with a calm and equanimous mind, until the offer is made: red pill or blue pill?
Mark Mark Ratcliff Photography (Sep 28, 2020) Which colour did you choose?
Gigit (Sep 28, 2020) If you hold it long enough until the offer is made, you've already come a long way. Either color serves a purpose and there is no wrong color - as long as you hold it long enough to endure the process with a non-reactive mind. 🙂
Mark (Sep 28, 2020) Great point. Morpheus said that? 🙂
Gigit (Sep 28, 2020) ha-ha, Morpheus stopped at, "red pill or blue pill?" 🙂
Tony Greg & Sally Tree Garden Cafe (Sep 28, 2020) Can I take both? 🙂
Gigit (Sep 28, 2020) ...taking your cake and eating it at the same time. Let me know how it's done 🙂
Lovorn (Sep 28, 2020) 18 packs! 🙂
(Jul 17, 2020) In a Zeitgeist of emergent mind-expansion modalities, Heart Math comes along with the endorsement of 2 biggies in the conscious landscape - Gregg Braden and Dr. Joe Dispenza. How is Heart Math different from all the rest? Who needs Heart Math? To get the low-down, I sat down with Heart Math Director, Lead Trainer, and Master Coach Alan Strydom....more »»
Chiang Mai, Thailand
IMPORTANT PLACES
Bus Station Train Station Chiang Mai International Airport Nong Buak Hard Park - free yoga classes daily
HOTEL
Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families
MOTORBIKE RENTAL
Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200
USEFUL INFORMATION
Chiang Mai FYI / Tips
crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
hot season begins March and lasts until June
wet season begins July and lasts until September
best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
you have to try Khao Soi, this is north Thailand's culinary staple
the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
shared red taxi (songthao) - B30 standard fare plying all over Old City
for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km2 with lots to discover
FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.
Blues/Jazz Bars in Chiang Mai
North Gate Pub - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays by the 11pm band
Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
Chiang Mai Cost Index
B60 Chiang beer
B250 1 hour drop-in yoga session
B200 one hour Thai body massage at WAYA Massage(highly recommended)
B50 noodle soup with meat
B50 coffee
B40 pad thai
B30/kilo wash-only laundry
B50/kilo wash+iron laundry
B100-150 dorm bed/night
B250 fan room/night
B30 internet cafe/hour
B170-190 Movies Sat-Sun and public holidays
B130-150 Movies weekdays
B100 Movies Wednesdays (movie discount day)
B750 1/2 day Thai cooking lessons
B900-1000 1 full day Thai cooking lessons
B400 Muay Thai boxing ticket
B2500 starting room rate at the luxury hotel, Nawa Sheeva(highly recommended)
Transportation
B450 bus, Chiang Mai to Bangkok
B160-180 bus, Chiang Mai to Pai
B1250 bus, Chiang Mai to Luang Prabang
B1650 slow boat, Chiang Mai to Luang Prabang
B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
B50 bicycle rental, 24 hours
B200 motorbike rental, 24 hours
B273 #51 sleeping train from Bangkok to Chiang Mai
B638 #7 a/c train from Bangkok to Chiang Mai
B50 red taxi fare from point to point
B100 red taxi fare from train terminal to city
Tours
B2000 full day elephant sanctuary
B750 Chiang Rai one-day tour
B1500 mountain biking scenic ride
How to Get to Chiang Mai from Bangkok by Train from Bang Sue Train Station
10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
Bus from Loei to Chiang Mai
From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).
How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days
60-Day Thai Tourist Visa
NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.
Bring the following to the Thai embassy:
a) proof of money (bank statement will suffice)
b) flight booking to Thailand
c) onward flight back to your country from Thailand
d) filled-in tourist visa form
e) 2 passport pictures
f) hotel booking in Thailand (they didn't ask me for this but better be safe)
g) passport with at least 6 months validity
After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
NOTE: after 2 successful attempts, I was already questioned the 3rd time.
30-Day Extension
NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.
bring the following to the Immigration Office:
a) passport (make sure your Tourist Visa hasn't expired yet)
b) Baht 1900
c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
d) completed TM7 visa extension form (available at the Immigration Office)
e) one 4cmx6cm passport picture
submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
when they call you again, they'll give you your passport with your extended visa. That's it!
when there are no lines, the whole process can take only 10 minutes
General Travel Tips
arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!