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

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Pranayama Primer Feb 2, 2021

Pranayama Primer

Location Google Map: Nawa Saraan Healing Space, Chiang Mai, Thailand

Main Sanskrit Glossary
  1. indriyas - 10 sense organs - five of expression or action and five of cognition
  2. atma - supreme spirit, true self, soul
  3. shatkriya - purification process
  4. Prana - life force that sustains all of us (aka chi)
  5. Pranayama - a yogic breathing exercise designed to extract more prana from the air we breathe (my personal definition)
  6. Uddiyana Bandha - emptying the lungs and sucking-in the tummy
  7. Khumbaka - a breath-hold, could be in-breath or out-breath
  8. Bahya Khumbaka - breathing-in and holding it
  9. Antara Khumbaka - breathing-out and holding it
  10. Nadi - energy channel, not physical
  11. Sushumna Nadi - the main nadi that connects all the chakras, located in the spinal column (think spinal cord but not physical), blue in color
  12. Ida - major nadi, feminine, on the left side of the Sushumna Nadi, red in color
  13. Pingala - major nadi, masculine, on the right side of the Sushumna Nadi, white in color
  14. Chakra - energy hub lined up from tip of the spine to the top of the head. Depending on school of thought, there could be 5 or up to 11 chakras
  15. Sahasrara Chakra - the main energy hub on top of the head. When prana reaches this level, the mind gets into a state of one-pointedness (meditative bliss? sorry, I'm there yet)
Article Glossary
  1. indriyas - 10 sense organs - five of expression or action and five of cognition
  2. atma - supreme spirit, true self, soul
  3. shatkriya - purification process

Basics Revisited
With the momentary return of my vertigo, I had to completely stop for a week and resume slowly. Maybe it's a message from my universe to take it easy since my practice of late has always been hard and exhausting. This gave me a chance to focus more on the subtleties of yoga - mantra, visualization and the many pranayama approaches to an asana, while still in full compliance with the Wim Hof breathing method.

But for this class, the focus is on pranayama.

Pranayama Contraindications

  1. do not do inhalation on a blocked nostril, but exhalation is allowed
  2. do breath-holds with no strain. If you cannot breath slowly and evenly after a breath-hold, then you held it too long. Strain means danger in doing pranayama
Pranayama Primer
Pranayama Primer class

THEORY (1-16 mins)

What is Pranayama?
In the yogic tradition, if you mindfully regulate the breath, that is pranayama. The breath can be regulated in many ways and can be in combination with abdominal contractions, visualization, mudra, and yes, mantra. A child as young as 7 years old can start the practice of pranayama.

  1. speed of breathing - pranayama is usually done slow but kapalabhati and bhastrika are done fast
  2. force of the breath - pranayama is usually gentle, but again, kapalabhati and bhastrika are done forcefully through abdominal contraction
  3. breath-hold - when breathing is paused, it's called a kumbhaka, an advanced form of pranayama. Holding on the in-breath is antara kumbhaka and holding on the out-breath is bahya kumbhaka
  4. nostril breathing - in anuloma viloma, breathing is done with alternating nostril. In surya or chandra bhedan, breathing is done one nostril at a time
  5. where you breathe in - belly breathing? chest breathing? ribcage breathing?

Asana and pranayama are essential in keeping the body, mind, prana (energy), indriyas (10 sense organs), and atma (true self, soul) in a proper state — this is yoga.

Why Should we do Pranayama?
Why practice pranayama when we can all do inhale on upward-dog and exhale on downward-dog? Even though we all breathe to stay alive, not everyone does it right.

  1. because you need to level-up from your asana - in the 8 limbs of yoga, asana is the 3rd level followed by pranayama. You cannot stay in asana forever. Asana is simply a preparation for the next level - that is, if you want to deepen your yoga practice. In this session, we'll even graze on the next limb, pratyahara - withdrawal of all senses. We do this through nada meditation
  2. cleanses the nadis - for better energy flow
  3. strengthens prana - pranayama fortifies prana vayu (energy and the wind that moves it). Prana can be exercised, strengthened and hyper-activated like muscles. This is done through asana (physical postures), pranayama (regulated breathing), kumbhaka (breath-hold), bandha (energy locks), mudra (balancing energy), shatkriya (purification process), mantra (sacred sound), etc.
  4. moves prana vayu (movement of energy) - when energy moves, the body is optimized
  5. resilient from disease - people who practice pranayama hardly ever get sick
  6. strengthens the body - you can become insanely strong
  7. increases your energy level - sometimes to a frightening level because it's hard to stop
  8. extends life - in Indian text, shelf life is pre-determined by the number of breaths you can have in a lifetime. If you slow down the breath, you essentially extend your shelf life
  9. breathing right - not everyone knows how to breathe properly. Some just breathe through the chest and can't breathe through the belly. Some cannot use the full lung cavity for air
  10. because some people are mouth breathers - over the long-term, the face of mouth-breathers even changes due to nostril cavity shrinkage

How Do We Do Pranayama

  1. Slowly - never rush the breath
  2. Steady - make it a fluid motion
  3. Deep - use your full lung capacity
  4. Pause - acknowledge the gap between breaths and hold or honor the pause, called a kumbhaka
  5. Through the Nose - nose-breathing has the following advantages:

    1. in yogic tradition, you lose prana when you breathe through the mouth - this weakens you and shortens your life
    2. the nostril cavities are the first line of defense
    3. activates production of nitric oxide, a vasodilator that relaxes the inner linings of the blood vessels allowing them to widen, allowing more oxygen delivery - up to 20% more. This helps to battle viruses and pathogens
    4. filters the air
    5. slows down the breathing process
    6. warms the air
    7. humidifies the air
    8. conditions the air
    9. move mucus out of the nostrils and lungs by activating the microscopic hairs called cilia
    10. air is primed for oxygen-absorption by the lungs

How Do We Maximize our Lung Capacity? (11 mins, 16-27 countdown)
We break the inhalation into 3 sections:

  1. belly - place palms on the navel, empty your lungs, and breath-in on the belly. Push the belly out with your breath as though you are inflating a balloon. Hold for 5 counts. Feel the prana being absorbed by the body as you hold the breath. Feel the prana spreading from the belly to the tips of your toes, to the tips of your fingers, to the tips of your hair. Exhale slowly and empty your lungs. Repeat this 3 times
  2. side ribs - place palms on the side ribs, empty your lungs, and breath-in to expand the ribs sideways. Hold the breath for 5 counts and again, visualize prana spreading from your ribcage to every part of your body. Exhale slowly and empty your lungs. Repeat this 3 times
  3. chest - place palms on the chest, empty your lungs and breath-in to expand the chest. Hold for 5 counts. Visualize. Exhale slowly and empty your lungs. Repeat this 3 times
  4. all together with a stop - fingers gyana mudra and breath-in to expand the belly and hold. Inhale again to expand the ribcage and hold. Inhale again and expand the chest. Hold for 5 counts and gently exhale. Repeat this 3 times
  5. all together without a stop - fingers gyana mudra and breath-in to expand the belly, ribs and chest in one gentle inhalation. Hold for 5 counts and gently exhale. Repeat this 3 times

PRACTICE

  1. Introduction - What is pranayama? Why practice pranayama? How to practice pranayama?
  2. Warm-up Squat (8 mins, 27-35) - squat variations. If you can't do your yoga for the day, you should at least start your day with this, and you'll be alright
  3. Warm-up Surya Namaskars (8 mins, 35-43) - surya namaskar A & B
  4. Bhastrika (bellows) (1 mins, 60-61) - fast breathing is done only in the chest. Inhaling and exhaling are forcefully done, no pausing. 30 seconds.
  5. Kapalabhati (3 mins, 57-60) - we only do half-breathing here and forcefully push the air out with abdominal contraction on the exhale. Do 40 seconds.
  6. Anuloma Viloma (Nadi Shodana) (7 mins, 50-57) - alternate nostril breathing. Hold for 5 counts on the inhale, then exhale slowly. Do it slow, 5 mins
  7. Ujjayi (7 mins, 43-50) - create a funnel on your throat to restrict air passage, producing a slight hissing sound, as you inflate the belly, ribs and chest, hold for 5 counts while remaining completely relaxed, and slowly exhale. Keep doing this, ever so mindful. Focus on the breath like meditation. When you catch the mind drifting, take it back gently on the breath. Keep repeating for 5 mins
  8. Wim Hof Breathing (10 mins, 61-71) - do 30 full breaths, no pause, and hold the breath for 30 seconds on the last exhale while keeping the body completely relaxed, no bandhas. Do 3 rounds
  9. Nada Meditation (10 mins, 71-81) - 5 mins on the bee-sound and 5 minutes for silence
  10. Gratitude (4 mins, 81-85) - on Anjali mudra, give thanks for abundance, our health, the people who look after our well-being, the food that will nourish us, the place we call home.

Ending Thoughts
This primer gives the essentials of pranayama. With a deepening pranayama practice, related elements such as kumbhaka (breath-holds), bandha (energetic locks), mudra (energetic seals), shatkriya (purification process) and visualization can be incorporated. When established in pranayama, the next limb, pratyahara (withdrawal of the senses), would be next. Yoga is a very long process that takes lifetimes to master. Goal? Sometimes, it's best to just focus on the here-and-now, staying present, one breath at a time.

--- 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
p.s. - despite the rehearsed time frame, the Feb 2 class went close to 2 hours. There was simply too much to take up.

Feb 2: post-class with Celeste, Marina, Joanne and Tom
Feb 12: post-class coffee with Doriana
Feb 23: post-class tea with Dana, Ori and Neung Om
Feb 23: post-class coffee with Fedaa who joined me later


Reader Comments:

Marina ForsterMarina Puerto Rico
Brazen Travel Thoughts
(Feb 3, 2021) Gigit's class was exactly what I needed to jumpstart my paranayama practice once again. After many months disconnected from my personal practice, going into Nawa Saaran with the inviting and warm energy of Gigit's presence helped me feel at ease and comfortable to just be. He took us through the principals of Pranayama and how we apply it to our lives and followed it up with practical practice to solidify the theory. It felt sooooo good to reconnect with my pranayama vayu and feel the way it strengthened my body throughout the class. It even eased the headache I had coming into class!! If you're looking to get into pranayama, Gigit is a great teacher to gain knowledge from. He's articulate, thorough, and you know what he's speaking is Truth cause he IS the walking embodiment of his practice!!!

Tom MaherTom USA
Tom Maher Tom Maher
(Feb 3, 2021) Gigit... I feel like I'm still riding the high from yesterday's class. Thank you for the awesome pranayama session! I'll be bringing pranayama into my daily practice more heavily after that session. I really felt amazing all yesterday despite stressors, and still get amazing this morning despite lack of sleep. I've dealt with all stress since class with a calm level head. It's incredible, can't kill this high! Haha. Let me know when you'll have another pranayama class ahead of time if you can, I would love to join your classes.

TheLoneRiderTheLoneRider
(Feb 3, 2021) That's the good thing about a pranayama high...keeps you energized, lasts a few days, and no crash landing (unlike recreational drugs).

Victoria BonisVictoria Spain
(Feb 3, 2021) When is the next class?

TheLoneRiderTheLoneRider
(Feb 3, 2021) No schedule yet, but I'll notify you. If you can bring along 3 friends, I can make a class for your group 🙂

Leave a comment?

Blogs about Prana and Pranayama

  1. Pranayama Basics II Jun 16, 2021
  2. Pranayama Basics I Jun 9, 2021
  3. Learning How to Breathe Jun 2, 2021
  4. Pranayama Primer Feb 2, 2021
  5. Prana Vayu Adhitthana Yoga Class July 11-12, 2020
  6. Covid 19 and Pranayama Mar 20, 2020
  7. Prasnopanishad: Understanding Prana Jan 17, 2020
  8. Prana Mudra Sep 21, 2019
  9. Prana Vayu (Pranic Wind) Sep 20, 2019
  10. Pranayama in Moalboal, Cebu Aug 3, 2017
  11. Pranayama: An Introduction Oct 24, 2016
  12. Pranayama in Sagada: the Superman-Effect Jan 30, 2008

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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
    28. [an error occurred while processing this directive]
  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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