While I have completed my 200 hours of teacher-training and have been practicing yoga for over 2 decades, I am not a guru and I don't package myself as one. I'm just a dedicated practitioner sharing my knowledge, skill, and insight.
This sequence is an advanced hack on yoga - some are not in the books and it's risky especially if your practice is not strong. Ideally, you should be under the guidance of a guru or be initiated into the practice. I'm doing this on my own because I cannot find a suitable guru and I am comfortable studying established yoga books and weaving different practices into a seamless singularity (like a chef who creates an intuitive fusion-recipe with everything he knows about cooking). The fact that I'm posting this means I have already done it many times with only positive results. My unique practice has made me strong, vibrant and resilient from disease. Be advised that if you do this sequence, you are doing it at your own risk.
Benefits This class combines traditional yoga asana, pranayama and meditation, together with High Intensity Interval Training (HIIT) for a cardio-vascular benefit to strengthen the heart, increase stamina, and lose weight.
A Cardio Component for Yoga? Yoga can deliver power, flexibility, balance, mental equanimity and evolved consciousness. But it was never designed to develop cardio-vascular strength. Without a strong heart (the anatomical heart and not the heart chakra) to pump oxygenated blood to feed the cells, the body loses wind fast.
Switching Mountain Climbers on the 90-min Yoga + HIIT class
meditation - any topic (awareness, thoughts, forgiveness, etc.)
Ending Thoughts By combining the discipline of yoga and HIIT, both objectives are met without loss or compromise to the other. It's a win-win approach to fitness and spirituality.
Yoga $10.00 Pay Video
The information above should be enough to get you going in your own practice. However, if you want to view the accompanying video of the class, you can pay $10.00 in BTC (Bitcoin). You see me explaining and doing the routine. It's a nominal fee (consider it a small donation) and it helps me continue my hack into yoga which I share with you. It's a simple home video - nothing professional in its production.
Mechanics:
You must be signed-in to your Google account and have a Bitcoin Wallet to begin with.
No Bitcoin Wallet yet?
It's simple and it only takes 3 minutes. It's good to have Bitcoin anyway to keep up with the times.
Go to Google Playstore and download/install the MUUN app.
Go through the simple registration.
Talk to a friend who has Bitcoin and trade him your currency in exchange for some Bitcoin. On your app, click "RECEIVE"(to receive Bitcoin). He'll know how to "SEND" the Bitcoin.
Nearly everyone has Bitcoin nowadays so it should not be a problem. But if you don't have that friend, email me and I'll refer you to a seller I trust.
When you receive the Bitcoin, you now have Bitcoin to make your payment. Send payment by clicking "SEND" on the app, and scan the QR code below.
FYI, when you use Bitcoin, you become your own bank. The Federal Reserve and the governments do not control your money.
Using this QR code, send $10 in Bitcoin:
Using the Form Mail below, send me the following info:
details of the bitcoin payment in the 'Message'
date - leave the date as is
email - use the email in your Google account
When payment is received, the video will be activated and Youtube will notify you by email. Best to view the video on Google Chrome or a Youtube app. If you are not receiving any notification, email me at webmaster@thelonerider.com.
(Nov 25, 2020) I privately messaged a friend, inviting him together with other friends for an intimate coffee gathering. He saw the invite, no RSVP and a no-show. Aside from removing him from my short list, how do I deal with this?....more »»
(Nov 30, 2020) Lalana Chakra is a little-known chakra closely associated with the Vishuddhi chakra. Amrita (nectar of life) coming down from the Bindu Chakra is deposited first in the Lalana Chakra where its flow is regulated down to the Visuddhi Chakra. Depending on the person's spiritual state-of-being, it is in the Lalana where the amrita can manifest as dark energy or energy of light.....more »»
Chiang Mai INFORMATION
Chiang Mai Map
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
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 Jazz Coop - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays at 11pm by the Chiang Mai Blues band
Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
My Secret Cafe - near Wat Phra Singh. Tuesdays at 7:30pm for the changing front-act and 9:00pm for the Panic Band
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
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
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
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
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.
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
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!