TheLoneRider
a seeker in search of Easter Eggs

yoga in Chiang Mai, Thailand

Practical Yoga

Practical Yoga

Yoga classes for optimum day-to-day functionality

Abs Yoga
Abs


Pranayama Classes

Pranayama Yoga Series

Basic Pranayama Classes (breath regulation)

Intermediate-Advanced Pranayama



Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale Jul 17, 2021

Antara Kumbhaka on Nadi Shodan Pranayama

(Yogic Breath-Hold on the Inhale)

Prerequisites: strong asana practice, ongoing pranayama practice (ujjayi, anuloma viloma, kapalabhati, bhastrika, etc.)
Class Duration: 90 minutes
Location Google Map: Nawa Saraan Healing Space, Chiang Mai, Thailand

WHAT is Kumbhaka?

Kumbhaka is an advanced form of pranayama (yogic regulation of the breath) where the breath is held - either after the inhale or after the exhale.

WHEN do you begin a Kumbhaka Practice?
According to the Sivananda tradition, kumbhaka is the most important part of pranayama - but needs progressive pranayama practice to even get to that level where kumbhaka can be started. Breathing has to be done proficiently first to strengthen the lungs, and to balance the pranic and the nervous systems. Through proper pranayama practices, prana is activated, purified, fortified, absorbed and retained. Pranayama also unblocks the nadis making the flow of prana smooth and continuous. Only at this level of proficiency can the practice of kumbhaka begin.

Tip: kumbhaka will increase the difficulty of breathing. But breathing MUST always remain slow, deep and steady. If the subtlety of the breath cannot be maintained because of kumbhaka, then you are holding the breath too long. Shorten the breath-hold!

What are the Different TYPES of Kumbhaka?

  1. antara/antar/puraka kumbhaka - holding the breath after the inhale. The lungs are full
  2. bahya/bahir/rechaka kumbhaka - holding the breath after the exhale. The lungs are empty
  3. kevala kumbhaka - spontaneous cessation of the breath - the need to breathe no longer exists. This usually happens in a deep state of samadhi (a deep state of meditative absorption)

Tip: Strictly nose-breathing only. No mouth-breathing!

What are the BENEFITS of Kumbhaka?
I offer my own version based on my practice (unless stated otherwise).

  1. all the benefits of pranayama are inherent in kumbhaka but more amplified. e.g. - if pranayama moves prana vayu, then kumbhaka moves prana vayu with more force. I would imagine kumbhaka as pranayama on steroids.
  2. nearly all bandhas are done with kumbhaka. Therefore, before bandhas are practiced, the student has to be proficient in kumbhaka already (as a prerequisite to bandha).
  3. in the Wim Hof method, kumbhaka gives rise to kundalini awakening
  4. it gives you a high without the crash landing (obviously this is not the ideal motivation for learning kumbhaka, but it's there for the taking)
  5. extends life (because the number of breaths determines life span - so by slowing it down or stopping it altogether, it takes a longer time to reach that final number)
  6. kumbhaka controls the flow of prana
  7. kumbhaka calms the mind and controls the thought processes
  8. gives great strength to the mind and body - according to Dr. Varunveer

Contra-Indication
Kumbhaka is not suitable to pregnant women or people with emphysema, asthma, heart condition, hypertension and high blood pressure

What is Antara Kumbhaka?
Antara Kumbhaka is a breath-hold on the inhale when the lungs are fully inflated. It is an advanced form of pranayama (yogic regulated breath) that should be attempted only when the yogi is already proficient in asana (physical postures) and pranayama. The length of the breath-hold is done according to a timed ratio. It should be held as long as possible without straining. This class is a primer.

What is Nadi Shodan / Anuloma Viloma?
Nadi Shodan or Anuloma Viloma, by its very name, is all about cleansing the nadis (energy pathways of prana). Nadi Shodan is intended to be developed over a long period - from plain pranayama, to the addition of kumbhaka and finally the integration of bandha. It is foolish to rush to the advanced stages without establishing a strong foundation on the basics. By perfecting every stage before moving to the next level, the body, the nervous system and the mind are given ample time to process subtle changes to personality, emotional shifts, and mental clarity.

Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale
Nadi Shodan (Anuloma Viloma) breath-hold: Arek, Calum, Gordon and Nat

The 90-Minute Class

  1. introduction - what is kumbhaka? what are the benefits?
  2. stretches - neck, all the way down to calves and ankles. Limbering, free-style movement, exploring range of motion, etc.
  3. warm-up - Surya Namaskar A/B
  4. antara kumbhaka on Nadi Shodan / Anuloma Viloma
    Antara kumbhaka on anumoma viloma activates various brain centers and harmonizes the prana. This process gives rise to kundalini awakening, especially the long-hold ratios.

    To prevent energy surges, this class intersperses slow asana between the breath-holds. It can be a simple Surya Namaskar or one-legged poses, as long as it's slow, so the meditative flow is not disrupted.

    Tip 1: before doing the next inhale after a breath-hold, make a quick small exhale from the same nostril. Same thing when doing an exhale. This quick insertion makes the switch from outbreath to inhale (and vise versa), smoother.

    Tip 2: awareness is always on the breath...like a shadow. When you catch the mind drifts, gently bring it back to follow the breath.

    First stage (according to tradition): do anuloma viloma with the same length of time for inhale, antara kumbhaka and exhale. Ratio is 1:1:1. No breath-hold after the exhale. Start at 5 slow counts and do 10 rounds. Try to reach 10:10:10 as a goal.

    What we did: a uniform 5:5:5 count for 4 minutes - less mental strain. By timing it, everyone gets to do the breathing/holding within their own count and capacity.

    Second stage (according to tradition): Ratio lengthens on the exhale 1:1:2. Start with 5 slow counts, 10 rounds (5 counts on inhale, 5 counts on retention, 10 counts on exhale). Try to reach 10:10:20 as a goal.

    What we did: a uniform 5:5:10 count for 4 minutes - less mental strain. By timing it, everyone gets to do the breathing/holding within their own count and capacity. If there was already a strain on the 10-count, then they have to speed up their counting (instead of retaining the same speed and lowering down the count - so as not to add mental strain). The rule is: NO STRAIN

    Third stage (according to tradition): Ratio lengthens breath-hold and on the exhale 1:2:2. Start with 5 slow counts, 10 rounds (5 counts on inhale, 10 counts on retention, 10 counts on exhale). Try to reach 10:20:20 as a goal.

    What we did: a uniform 5:10:10 count for 4 minutes - less mental strain. By timing it, everyone gets to do the breathing/holding within their own count and capacity. If there was already a strain on the 10-count, then they have to speed up their counting (instead of retaining the same speed and lowering down the count - so as not to add mental strain). The rule is: NO STRAIN

    Fourth stage (according to tradition): Ratio lengthens breath-hold more 1:3:2. Start with 5 slow counts, 10 rounds (5 counts on inhale, 15 counts on retention, 10 counts on exhale). Try to reach 10:30:20 as a goal.

    What we did: a uniform 5:15:10 count for 5 minutes - less mental strain. By timing it, everyone gets to do the breathing/holding within their own count and capacity. If there was already a strain on the 15-count, then they have to speed up their counting (instead of retaining the same speed and lowering down the count - so as not to add mental strain). The rule is: NO STRAIN

    Fifth stage (according to tradition): Ratio lengthens breath-hold more 1:4:2. Start with 5 slow counts, 10 rounds (5 counts on inhale, 20 counts on retention, 10 counts on exhale). Try to reach 10:40:20 as a goal.

    What we did: a uniform 5:20:10 count for 5 minutes - less mental strain. By timing it, everyone gets to do the breathing/holding within their own count and capacity. If there was already a strain on the 20-count, then they have to speed up their counting (instead of retaining the same speed and lowering down the count - so as not to add mental strain). The rule is: NO STRAIN

    Advanced stage: Further advancing the practice of kumbhaka is to add the bandhas. But the practitioner needs to be firmly established on kumbhaka first before bandha is undertaken. Bandha Yoga classes will be offered separately to those already proficient. Bandha at this stage further purifies and balances the pranic forces.

    5. Ending Thoughts
    When I first started my Pranayama/Kumbhaka practice, it was back in 2008 when there wasn't much materials I could gather. With no teacher, I simply had to biohack based on limited information. Knowing now how it is supposed to be done, I would categorically say that my approach then was nothing short of reckless. Fortunately, I already had a strong practice and I was on top of my fitness. My body was able to handle the 2-week energy surge, or what I would call the Superman Effect.

    For this class, I made sure the process was in accordance to tradition - getting proper grounding and getting established stage by stage. The advance breath-holds will have to wait.

    --- Gigit (TheLoneRider)
    YOGA by Gigit Yoga by Gigit | Learn English Learn English | Travel like a Nomad Nomad Travel Buddy | Donation Bank Donation Bank for TheLoneRider

    Nadi Shodan Pranayama
    cleansing the nadis
    Calum on the Slack Line
    Nat, getting her bearings
    post-class chillout: Nat on the Slack Line, Gordon with his chocolate-chip carrot bread and coffee
    Nat nailing the Slack Line as everyone looked on
    macho men: Gordon and Arek
    class picture: Calum, Gordon, me, Nat and Arek

    Next Saturday Class (Jul 24, 2021):

    ABS/PRANAYAMA

    Sources:

    1. Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati
    2. Yoga Makaranda 1 by Tirumalai Krishnamacharya
    3. Yoga Makaranda II by Tirumalai Krishnamacharya

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    Next Kumbhaka class:
    Bahya Kumbhaka (breath-hold on the exhale) yoga

    Bahya Kumbhaka (breath-hold on the exhale)

    (Aug 14, 2021) Bahya Kumbhaka (breath-hold on the exhale) is an advanced form of Pranayama (yogic regulated breath). This can be attempted when the yogi is already proficient in asana (physical postures) and pranayama. This class is a primer.....more »»


    Chiang Mai INFORMATION

    Chiang Mai Map
    Google Map

    Chiang Mai, Thailand

    important places in Chiang Mai IMPORTANT PLACES
    Chiang Mai Bus Station Bus Station
    Chiang Mai Train Station Train Station
    Chiang Mai airport Chiang Mai International Airport
    Nong Buak Hard Park Nong Buak Hard Park - free yoga classes daily

    hotels in Chiang Mai HOTEL
    Chiang Mai Arun Dara Villa Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
    Chiang Mai Nawa Sheeva Hotel Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
    Chiang Mai Nawa Saraan Hotel Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
    Arun Suite, Chiang Mai Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families

    birds nest restaurants in Chiang Mai RESTAURANT
    La Pizza Chiang Mai La Pizza Chiang Mai - Italian pizza, pasta, wine, dessert, coffee
    Chiang Mai birds nest restaurant Natural Bird Nest by Burapa - authentic bird's nest soup

    Thai massage in Chiang Mai WELLNESS
    ITM – International Training Massage School ITM - International Training Massage School - Chiang Mai's most prestigious massage school
    Float Chiang Mai Float Chiang Mai - sensory deprivation float pod
    Chiang Mai, Royal Thai Lanna Massage Zira Spa - upscale authentic Thai massage and spa treatment

    motorcycle rental in Chiang Mai MOTORBIKE RENTAL
    Chiang Mai birds nest motorcycle Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200



    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
    1. North Gate Jazz Coop - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays at 11pm by the Chiang Mai Blues band
    2. Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
    3. My Secret Cafe - near Wat Phra Singh. Tuesdays at 7:30pm for the changing front-act and 9:00pm for the Panic Band
    4. Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
    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
    Chiang Mai Trains by Train36.com
    1. Chiang Mai trains for Bangkok - 2 day trains, 3 night trains, daily schedule
    2. Train 14 to Bangkok - departs 5pm daily, arrives BKK 6:15am, 1st class and 2nd class sleeping accomodation, Special Express
    3. Chiang Mai trains to other destinations -
    Chiang Mai to Bangkok Trains source: railway.co.th
    1. Check Train Schedule & Fares
    2. Book Online - direct booking with State Railway of Thailand. Best to register first. If going to BKK from CNX, click "Northern Line".

      note -- big difference between booking direct with the State Railway and booking with an online 3rd party agent. 12GO was charging B1330 for the same trip that only cost me B941 with the State Railway.

      note -- Oct 2022, I took the #10 Train from CNX to BKK, upper berth, 2nd class, a/c, sleeper, B941. The train was clean, fast, comfortable and modern. If you have heavy luggage that will cost more money in flight checkin, I would suggest this train. Otherwise, the flight now is so much cheaper it doesn't even make sense to take the bus or train.
    Bangkok to Chiang Mai by Train from Bang Sue Train Station

    For more train info: Bangkok to Chiang Mai trains - departing from Hua Lamphong - MRT (Bangkok)

    (I'm using Bang Sue as a starting point because I was closer to it, but you may be closer to the Hua Lamphong station)

    1. take the MRT train to Bang Sue Station. Take the #1 Exit to the north provincial trains
    2. Proceed to Counter 2. You will see an information booth, a train schedule chart and the ticket counter. Choose the train and pay at the ticket counter.
    3. daily train schedule:
      • 8:48am - #7 Train, arrive Chiang Mai 7:30pm, not sleeper, B638
      • 2:06pm - #109 Train, arrive Chiang Mai 4:05am, sleeper
      • 6:31pm - #9 Premium Train, arrive Chiang Mai 7:15am, sleeper, B938 upper deck, B1038 lower deck
      • 7:56pm - #13 Train, arrive Chiang Mai 8:40am, sleeper, B768 upper deck, B838 lower deck
      • 10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
    Loei to Chiang Mai by Bus
    1. From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
    2. 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.
    3. 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)
    4. Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
    5. 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).
    Chiangmai Blogs by TheLoneRider
    1. Goodbye Chiang Mai Jan 24, 2019 - Oct 10, 2022
    2. Chiang Mai Peoplescape Oct 10, 2022
    3. Siamaya Chocolates Oct 2, 2022
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    4. September Snapshots Sep 30, 2022
    5. Carrot Cake Sep 12, 2022
    6. Making Coconut Bread Sep 3, 2022
    7. August Snapshots Aug 31, 2022
    8. Yoga Nidra with Chunyah and Tom Aug 18, 2022
    9. Coconut Pancake Aug 11, 2022
    10. July Snapshots Jul 31, 2022
    11. Chiang Mai Peoplescape Jul 31, 2022
    12. Jason, Max and Elizabeth Pizza Nite Jul 28, 2022
    13. Yakiniku Dinner with Max and Jason Jul 25, 2022
    14. Icebath at Nawa Saraan Jul 6 - Oct 5, 2022
    15. June Snapshots Jun 30, 2022
    16. Tom, Chunyah and Simona Pizza Nite Jun 23, 2022
    17. Yoga Class Pizza Nite Jun 15, 2022
    18. Pranayama with Nicha Jun 14, 2022
    19. May Snapshots May 31, 2022
    20. Lover's Quarrel May 26, 2022
    21. Getting Lost on a Hike May 25, 2022
    22. Biohacker Meetup at 'Living with The Spirit' May 22, 2022
    23. Music and Magic at Paapu House May 5, 2022
    24. Breathwork + Icebath @ Alt_Chiangmai II Apr 20, 2022
    25. April Chronicles 2022 Apr 30, 2022
    26. Tombstone Epitaph Apr 29, 2022
    27. Kayaking along the Ping River with the BioHackers Apr 24, 2022
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    28. Pizza Nite with Jerry, Paolo and Abby Apr 9, 2022
    29. Tom Maher's Muay Thai Fight Apr 8, 2022
    30. Breathwork + Icebath @ Alt_Chiangmai Apr 6, 2022
    31. Yoga with Leo Apr 5, 2022
    32. March Chronicles 2022 Mar 31, 2022
    33. Street Photo Mar 31, 2022
    34. Peoplescape Mar 31, 2022
    35. Chiang Mai's Recovering Music Scene Mar 31, 2022
    36. Street Photo Mar 31, 2022
    37. Yoga and Fitness Mar 26, 2022
    38. Friday Bitcoin Meetups Mar 18, 2022
    39. Pizza Nite with Aida and Sophie Mar 14, 2022
    40. Pizza Nite with Kevin, Jamie and Kris Mar 10, 2022
    41. In Search of Genetic Immortality Mar 5, 2022
    42. February Chronicles 2022 Feb 28, 2022
    43. Palm-Feeding Wild Birds Feb 26, 2022
    44. Cuckoo Feb 16, 2022
    45. Tell John Feb 16, 2022
    46. Pizza Nite with Kris, Simona and Mary Feb 15, 2022
    47. Pizza Nite with the Chiang Mai Boyz Feb 6, 2022
    48. Welcoming the New Year Jan 31, 2022
    49. January Snapshots Jan 31, 2022
    50. ABS Fitness Challenge Jan 16 - Apr 16, 2022
    51. Pumpkin Tahini Recipe Jan 3, 2022
    52. 2021: A Year in Review Dec 31, 2021
    53. Pizza Nite with Simona and Lisa Dec 28, 2021
    54. Tahini Salad Dressing Dec 27, 2021
    55. Baba Ganoush Recipe Dec 23, 2021
    56. 7 Universal Laws Dec 20, 2021
    57. Sacred Circuitry Dec 18, 2021
    58. Cave-Living in a Boutique Hotel in Chiang Mai Dec 14, 2021
    59. Tummo Yoga + Wim Hof Breathing + Full-Body Muscle Contraction Dec 13, 2021
    60. Monk Chat Dec 10, 2021
    61. Making Tahini and Hummus Dec 8, 2021
    62. Watering the Plants Hands-Free Dec 2, 2021
    63. Vietnamese Phin Coffee Filter Dec 2, 2021
    64. Tummo Yoga Dec 1, 2021
    65. The Bliss of Inner Fire: Book Summary/Review Dec 1, 2021
    66. The Bliss of Inner Fire: Heart Practice of the Six Yogas of Naropa Dec 1, 2021
    67. 'Must Experience' Cafés of Chiang Mai Nov 30, 2021
    68. British Hobnob Cookies Nov 22, 2021
    69. New York Cheese Cake Nov 22, 2021
    70. Dham's Poetry Nov 14, 2021
    71. Pizza Nite with Simona and Nat Nov 11, 2021
    72. Stepping Forward / Reaching Out Oct 31, 2021
    73. Cancel Culture Attack Oct 31, 2021
    74. Mantra Primer Oct 29, 2021
    75. Spinal Mobility Oct 7, 2021
    76. Swedish Cinnamon Rolls [Kanelbullar] Oct 4, 2021
    77. Just Bring 2 Chinese Oct 3, 2021
    78. Sep Snapshots Sep 31, 2021
    79. One-Leg Yoga Asana Sequences Sep 30, 2021
    80. Pizza Nite with Nut, Monika and Yuki Sep 27, 2021
    81. 23-Minute Ice Bath Sep 27, 2021
    82. Pizza Nite with Nut, Simona and Malee Sep 23, 2021
    83. Yoga Nidra (yogic sleep) Sep 23, 2021
    84. Making Cornbread Sep 15, 2021
    85. Kombucha: 2nd Batch Sep 11, 2021
    86. Making German Stollen Bread Sep 9, 2021
    87. Pizza Nite with Jackson, Goi and Paapu Sep 6, 2021
    88. Chiang Mai Peoplescape Aug 31, 2021
    89. Making Homemade Kombucha Aug 30, 2021
    90. Wrong Question to Ask This Crowd Aug 29, 2021
    91. Pizza Nite with Tom, Chunyah and Goi Aug 20, 2021
    92. Pizza Nite with Moms and Kids Aug 15, 2021
    93. Bahya Kumbhaka (breath-hold on the exhale) Aug 14, 2021
    94. Everybody's Only Friend Aug 13, 2021
    95. Vanillekipferl (German Vanilla Crescent Cookies) Aug 11, 2021
    96. Fighting Infection through Yoga Aug 3, 2021
    97. Too Close for Friendship Aug 2, 2021
    98. Manifesting: Epicurus' Pursuit Jul 31, 2021
    99. Homemade Rum Raisin Ice Cream Jul 30, 2021
    100. Ice Bath at Nawa Saraan Healing Space Jul 25, 2021
    101. Pizza Nite + Slack Line + Hammock Jul 23, 2021
    102. Yin-Yoga & Hypnosis with Christine Thiel Jul 20, 2021
    103. Pizza Nite with James and Nat Jul 19, 2021
    104. Antara Kumbhaka on Nadi Shodan Pranayama: Yogic Breath-Hold on the Inhale Jul 17, 2021
    105. Moving and Cashing-Out Bitcoin Jun 2 - Jul 11, 2021
    106. 'The Bow' Yoga Jul 7, 2021
    107. Yoga Classes with Calum Mar 27 - Jul 4, 2021
    108. Hike to Wat Pa Thammachat Waterfall Jul 2, 2021
    109. Pizza Brunch with the Yogis July 1, 2021
    110. Continuing Friendships in Chiang Mai Jun 30, 2021
    111. On the Brink of Hunger, the ENABLERS Come to Light Jun 21, 2021
    112. Hatha Vinyasa Yoga with Katharine Day Jun 17, 2021
    113. Pranayama Basics II Jun 16, 2021
    114. 36-Hour Love Life Jun 11, 2021
    115. Pranayama Basics I Jun 9, 2021
    116. Biohackers Meetup in Chiang Mai Jun 6, 2021
    117. Learning How to Breathe Jun 2, 2021
    118. Not the Usual Day-to-Day Life May 31, 2021
    119. Morphing Peoplescape of Chiang Mai May 31, 2021
    120. Breathwork & Ice Bath with Jason Ryer of Zen Strength May 23, 2021
    121. It's Raining Bell Peppers May 7, 2021
    122. Yoga Classes with Nana Apr 20, 2021
    123. You Want to be Wonder Woman? Apr 8, 2021
    124. Kunjal Kriya / Vamana Dhauti (induced vomiting) Apr 1, 2021
    125. Coffeemates, Breadmates and Yogamates in Chiang Mai Jan-Mar 2021
    126. Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021
    127. Spiritual Backpacker Interview by Napasorn 'Cherry' Suvarnapradip Mar 23, 2021
    128. Private One-on-One Yoga Classes with Doriana Feb 17 - Mar 14, 2021
    129. Transformational Life Events Mar 13, 2021
    130. Guess Who's Coming to Bread Day? Mar 1, 2021
    131. Mula Shodhana (anal cleansing) Feb 27, 2021
    132. Are You My Queen? Feb 25, 2021
    133. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
    134. Kirtan with Chiang Mai's Khun Thai Seekers Feb 7, 2021
    135. Breaking the 4-minute Breath-hold Feb 7, 2021
    136. Pranayama Primer Feb 2, 2021
    137. Heartbreak in every Song Jan 24, 2021
    138. The Silent Killer is Baaack! Jan 12, 2021
    139. Learning the Thai Language Jan 9, 2021
    140. 2020: A Year in Review Dec 31, 2020
    141. Reversing/Slowing Down the Aging Process Dec 30, 2020
    142. Hike to Huay Keaw Waterfall Dec 20, 2020
    143. Yoga Mat Dec 19, 2020
    144. Hiking to Wat Pha Lat along the Monk's Trail Dec 19, 2020
    145. Am I Psycho? Dec 9, 2020
    146. Muffin Man Dec 8, 2020
    147. Polyamory Dec 4, 2020
    148. The Wim Hof Ice Bath Dec 3, 2020
    149. RSVP Nov 25, 2020
    150. High Intensity Interval Yoga (Yoga + HIIT) Nov 14, 2020
    151. Cleansing the Nadis (Energy Pathway) Nov 13, 2020
    152. Yoga for a 360-degree Core Nov 6, 2020
    153. Edward Witten: 'the smartest living physicist' Nov 4, 2020
    154. Srinivasa Ramanujan: Mathematician of the Divine Oct 27, 2020
    155. Bashar as Channeled by Darryl Anka Oct 26, 2020
    156. Vinyasa Krama and Ashtanga Yoga with Aida Yoga Oct 18, 2020
    157. Deepak Chopra: author, lecturer, healer Oct 12, 2020
    158. Facebook Friends Oct 1, 2020
    159. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
    160. Siddhis (yogic super powers) Sep 30, 2020
    161. Learning the Import/Export Trade Sep 4, 2020
    162. Music and Magic at Justin's Birthday Bash Sep 3, 2020
    163. Biggest Stone in his Shoe Sep 1, 2020
    164. Abandoned Aug 25, 2020
    165. Intelligent Romantic Break-up Aug 25, 2020
    166. Dad-Zoned Aug 18, 2020
    167. Public Display of Affection Aug 9, 2020
    168. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
    169. Shifting Peoplescape of Chiang Mai July 31, 2020
    170. Yoga Class for Strength and Muscle Jul 30, 2020
    171. Yoga Class for Optimum Digestion July 29, 2020
    172. Yoga Class for Healthy Eyes Jul 27, 2020
    173. Hippie Night at Nawa Saraan Healing Space July 24, 2020
    174. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
    175. Prana Vayu Adhitthana Yoga Class July 11-12, 2020
    176. Coming Back to Chiang Mai Jun 29, 2020
    177. Goodbye Chiang Mai Jan 23, 2020
    178. Prasnopanishad: Understanding Prana Jan 17, 2020
    179. Hiking the Monk's Trail Jan 15, 2020
    180. Chaturanga Jan 10, 2020
    181. You Spooned Me Jan 3, 2020
    182. 2019: A Year in Review Dec 31, 2019
    183. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
    184. Visiting Mae Sot Dec 27-30, 2019
    185. Let's Make it About You - an Epiphany Dec 17, 2019
    186. Shut-Up! Dec 7, 2019
    187. Roasted Red Bell Pepper Puree Dec 3, 2019
    188. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
    189. Bhujangini Mudra Nov 25, 2019
    190. Mathangini Mudra Nov 24, 2019
    191. Kaka Mudra Nov 23, 2019
    192. Pasini Mudra Nov 20, 2019
    193. Aswini Mudra Nov 18, 2019
    194. Sambhavi Mudra Nov 16, 2019
    195. Manduka Mudra Nov 15, 2019
    196. Tataka Mudra Nov 14, 2019
    197. Sakti Calana Mudra Nov 10, 2019
    198. Vajroli Mudra Nov 9, 2019
    199. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
    200. Yoni Mudra Nov 1, 2019
    201. Viparita Karani Mudra Oct 31, 2019
    202. Khecari Mudra Oct 30, 2019
    203. Mahadeva Mudra Oct 28, 2019
    204. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
    205. Partner Healing with Natascha Oct 24, 2019
    206. Maha Bandha Mudra Oct 24, 2019
    207. Point-Of-Failure Birthday Workout Oct 22, 2019
    208. Mula Bandha Mudra Oct 21, 2019
    209. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
    210. Anushasan Mudra Oct 18, 2019
    211. Ling Mudra Oct 17, 2019
    212. Jalandhara Bandha Mudra Oct 15, 2019
    213. Learning Thai with Cee Oct 13, 2019
    214. Uddiyana Bandha Mudra Oct 10, 2019
    215. Nabho Mudra Oct 9, 2019
    216. Maha Mudra Oct 7, 2019
    217. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
    218. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
    219. Cuddle Party by Abundant Love CM Oct 1, 2019
    220. Vayu Mudra Oct 1, 2019
    221. Visa-Run to Tachileik, Myanmar Sep 28, 2019
    222. Sankalpa Mudra Sep 27, 2019
    223. Surya Pradarshini Mudra Sep 26, 2019
    224. Eye-Gazing at Heart Space Sep 20, 2019
    225. Prana Vayu (Pranic Wind) Sep 20, 2019
    226. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
    227. The Mudra Project Sep 13, 2019
    228. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
    229. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
    230. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
    231. Of Winos and Yogis Aug 26, 2019
    232. The 9 Jhanas of Buddha Aug 22, 2019
    233. Wicked Game: Anger and Pain August 19, 2019
    234. Full Moon Ceremony at Heart Space Aug 15, 2019
    235. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
    236. Hatha Mix Yoga with Christin Aug 13, 2019
    237. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
    238. Back to my Beloved Chiang Mai Aug 1, 2019
    239. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
    240. Secret Sunrise: Nelson Mandela International Day July 17, 2019
    241. Farewell Picnic with Alan and Nicola July 15, 2019
    242. Secret Sunrise: Water July 3, 2019
    243. Hotel Review: Arun Suite June 27, 2019
    244. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
    245. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
    246. Connective Cacao and Sound Journey June 12, 2019
    247. Chiangmai BLUES June 6, 2019
    248. Hatha Slow Flow with Neil Jefferson June 3, 2019
    249. Meditating with One Million Meditators Movement June 1, 2019
    250. Vinyasa Happy Flow Series by Vaida May 31, 2019
    251. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
    252. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
    253. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
    254. Fascinating Peoplescape of Chiang Mai May 22, 2019
    255. World Meditation Day at Heart Space May 21, 2019
    256. Abs Yoga by Gigit May 12, 2019
    257. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
    258. Secret Sunrise Interactive Dance May 9, 2019
    259. Tok Sen Massage from Ying May 8, 2019
    260. Bruschetta: Nawa Saraan Style Apr 22, 2019
    261. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
    262. Bonding with the Elephants in Chiang Mai Apr 11, 2019
    263. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
    264. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
    265. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
    266. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
    267. Curing Cancer with Yoga? Feb 21, 2019
    268. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
    269. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
    270. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
    271. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
    272. Resuming Life in Chiang Mai Jan 24, 2019
    273. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
    274. Mike Chong Aug 8, 2018
    275. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
    276. Kneaded and Pampered at Zira Spa Aug 4, 2018
    277. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
    278. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
    279. Laughter Yoga with Saffiya Arnous July 31, 2018
    280. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
    281. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
    282. A First Timer in Chiang Mai Apr 9-23, 2016
    283. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
    284. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
    285. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
    286. Border Crossing from Siem Reap (Cambodia) to Bangkok (Thailand) to Chiang Mai April 9-10, 2016

    Travel Tips for Thailand

    How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days

    This process is BEFORE Covid 19. Not sure what it is now.

      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.

    1. 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
    2. 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!
    3. 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.

    1. 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
    2. 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
    3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
    4. when they call you again, they'll give you your passport with your extended visa. That's it!
    5. when there are no lines, the whole process can take only 10 minutes
    Book Train Tickets in Thailand

    Book Train Tickets in Thailand Online by Train36.com

    General Travel Tips
    1. 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.)
    2. 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
    3. 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.
    4. 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!
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