TheLoneRider
a seeker in search of Easter Eggs

Yoga Classes
Yoga Classes

abs Yoga Classes

NOTE: 1pm Saturday classes are no longer available. Only private classes are offered.

Days/Times: students determine this depending on their availability
Location Google Map: Nawa Saraan Hotel, Chiang Mai, Thailand
Email: yoga@thelonerider.com
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The Class

Yoga classes are offered 1-on-1 for a tailor fitted program or developed for a group class. Classes can be traditional yoga offerings or classes focused on optimum digestion, healthy eyes, power/strength, weightloss, breathing, therapy and/or meditation. Classes come with explanations on what we are doing and why we are doing them. It's important for any student to know the underlying principles of yoga. One session usually lasts 90 minutes and will always consist of the following:

  1. yoga talk - theories and concepts in yoga
  2. asanas - can be a combination of yoga postures, HIIT, point-of-failure holds, calisthenics, dynamic tension
  3. pranayama - regulated breathing
  4. kumbhaka - breath-hold
  5. bandha - energy locks
  6. mudra - energy seals
  7. meditation - can be anapana, vipassana, trataka, chakra focus, emptiness, etc.

Fee: Baht 1000/session (up to 4 people)
Note: RSVP, bring your mat, come 5 minutes earlier to settle down, we start on time

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(write "two", NOT "2")

yoga in Chiang Mai, Thailand

Practical Yoga for increased day-to-day functionality


Yoga Nidra (yogic sleep) Sep 23, 2021

Yoga Nidra (yogic sleep)

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

What is Yoga Nidra?
Yoga Nidra is a form of yogic sleep where the body lies down and sleeps while the mind remains alert, vigilant and aware. The body falls into a deep relaxed state, far deeper than regular sleep. In this awake but dream-like state, you can explore into your mind, deep into the subconscious - get to know yourself a little more. In tantra, Yoga Nidra gives access to the powers and energies within the unconscious mind and opens the doorway to Samadhi.

Yoga Nidra (yogic sleep)
Yoga Nidra (yogic sleep)

Tall Claims
Tall claims about Yoga Nidra have been made by realized gurus. Some sages, seers, sadhus and masters don't even sleep - they just do Yoga Nidra. They claim that a 30-minute session can be the equivalent of three to four hours of sleep.

Tibetan Buddhist, Lama Thubten Yeshe, who authored Bliss of Inner Fire (Tummo Yoga) once remarked that he accidentally fell asleep (during the times people thought he was in his regular sleep) - which means he was never asleep all those times people thought he was sleeping.

Vipassana guru, S.N. Goenka said in a 10-day silent meditation discourse that Vipassana yogis remain aware 24/7 even during their 'sleep'.

What is sleep?
Sleep is like a pit stop when the body can restore and repair itself from the toil of daily existence. Not just the body, but the mind and spirit also take a respite. Energy is replenished and the system is rebooted back to homeostasis. The less damage the body sustains, the less maintenance. The more friction the body endures, the more damage, the more maintenance, the more sleep time. However, if the body is well lubed, well-tuned and well cleaned, there is much less friction, therefore less need for sleep.

Yoga Nidra is not the same as sleep. Sleep relaxes only the mind and senses. Yoga Nidra relaxes the inner self.

Overcoming Sleep in Yoga Nidra
During initial attempts at Yoga Nidra, the initiate usually falls asleep - this is normal. However, as the practice progresses, he becomes more relaxed and finds no need to sleep. This is the time when exploration can be done. You can explore the deeper workings of the internal organs of the body; the rhythm of the breath and its ability to calm and heal; the power of the mind and its ability to think, emote and create; and, if you can stay the course, the luminosity of the spirit. For active meditations, Yoga Nidra can function as a healing meditation.

TIPS:

  1. on the mat - don't do this on your bed - you will likely fall asleep. Do this on your mat
  2. blanket - use a blanket, pillow and bolster to feel comfortable
  3. eye cover - wear an eye cover. Relaxation, recovery and healing are enhanced in total darkness. It can also add more hours into your sleep as melatonin is not triggered by light
  4. cannot sleep - if you can't sleep, don't force yourself into sleep - do Yoga Nidra instead and get the benefit of sleep in a shorter time
  5. detachment - as you remain aware in Yoga Nidra, you also need to remain detached - no reaction to any drifting thought
  6. seated or standing - if you feel fidgety lying down, try seated or even standing up
  7. awakening - doing Yoga Nidra when you wake up allows you to go the distance without falling asleep - because you just woke up
  8. fist-clenching - if you keep falling asleep, it's normal. Don't react to any frustration. When you catch yourself falling asleep, clench your fist and let go. This keeps you alert

Sankalpa
Sankalpa is your intention or the thing you want to manifest. You start the practice with your desired sankalpa. It is essential in the practice of Yoga Nidra. Your sankalpa can be general like "I am aligned with the natural laws", or it can be specific, "I will talk less and listen more." The wonder about Sankalpa is that it works behind the scenes. While you go through with life, through the years, you may just realize that your intentions have already manifested without you even making an effort to make it happen. Separately, there is also a sankalpa mudra.

Body Scanning
The mind scans the body starting from the right thumb. There is a specific order in compliance to the map the brain uses in sending signals throughout the body. This scanning is done much faster than Vipassana Meditation body scanning.

Awareness on the Breath
Even though there is no pranayama in Yoga Nidra, awareness is still maintained on the breath. Awareness straddles between breath, body sensation and sankalpa.

Induced Sensations
Sensory perceptions are induced, often in opposites - feeling cold and then feeling hot. The purpose is to make you traverse the full range of the sensory spectrum. This moves faster than Vipassana scanning.

Visualization
Visualization, just like most meditation practices, gives you a concrete perception of your etheric environment. When done vividly, the brain cannot distinguish reality from visualization and thus react as though reality is really happening and connect the corresponding neurons accordingly. Old patterns are replaced by new patterns.

The 60-Minute Class

  1. introduction - what is yoga nidra? what are the benefits? heads-up on the 60-min process
  2. warm-up - Surya Namaskar A & B
  3. pranayama - bhastrika, kapalabhati, anuloma viloma, ujjayi
  4. Yoga Nidra proper
    Instructions - 30-minute guided meditation
    1. Relaxation - quiet the mind, let go of all thoughts. Relax the body. Let go. Surrender to the greater forces at play. Its reason for being is to look after your well-being. Trust the process. Feel a deep sense of contentment in your heart. Be grateful for the things you have.
    2. Breathing - one deep inhale and exhale through the mouth with a sigh. Do it again. Resume normal breathing. Do not regulate the breath. This is not pranayama. Just normal breathing.
    3. Body Tensioning - Moving awareness throughout the body to release stuck energy. Focus on the lower body - feet, ankles, calves, knees, thighs, hips and buttocks. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.

      Focus on the upper body - abs, sternum, rib cage, obliques, intercoastal muscles, chest, lower back, middle back, upper back, your trapezius muscles. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.

      Focus on the arms - hands, wrists, arms, elbows, and shoulders. Inhale, contract all these muscles, intensify and hold that breath. Continue tensioning and stressing these parts. And release before you feel the strain. Repeat. Focus awareness on all the sensations.

      Focus on the neck and face - the entire length of the neck, the jawline, chin, cheeks, nose, ears, eyes, forehead and your scalp. Inhale, contract all these muscles, and scrunch them towards the center of the face. Intensify, hold that breath and keep scrunching. On the exhale, do a lion's breath - stretching all your facial muscles, sticking your tongue as far out as you can, widening your eyes and pulling your ears behind you. Repeat. Focus awareness on all the sensations.

      Focus on the entire body - from the tips of your toes, to the tips of your fingers to the top of your head. Inhale, contract all your muscles. Intensify and hold that breath. Continue tensioning the whole body. And release before you feel the strain. Repeat. Release. Let the body go limp like a rag doll. Focus awareness on all the sensations. Feel the flood of energy moving within the body.
    4. Facial Massage - rub the hands together and cup the eyes. Small circular massage on the eye orbits. Massage the face - forehead to the hairline. Circle the thumbs on the temples. To the bridge of the nose, cheekbones, gently pull the ears, massage the jaw, jawline to chin. Relaxing all expressions on the face.
    5. Going Deeper - deep breath in, and let go. Focus awareness within, closing the doors to the outside world, gently reminding yourself that you will remain awake. Remain awake. Stop thinking and doing and begin feeling and being. Let the thinking mind sleep and awaken the feeling heart. By opening the heart, you co-create reality. You transcend the limitations of the mind. Just relax and let go. Let go of the control and let the benevolent forces take over. Let consciousness and energy become one. Trust the process.
    6. Breathing - Take a deep inhale and fully inflate the lungs. Slowly, very slowly exhale with pursed lips like blowing through a narrow straw. Don't rush it. Let it take as long it takes. Let it be a steady continuous unbroken stream of breath until the lungs are completely empty - no residual air left. Next inhale, fill your heart with joy, vitality and contentment. As you exhale, release any tension, stress and release anger or resentment. It has no place in your heart. Continue breathing with awareness. As you breathe, visualize you are breathing through your Heart Chakra, the Anahata. The air goes through the middle of the chest and inside. Prana is activated where the air goes. Feel the prana dispersed throughout your body. Feel it absorbed by the cells. Feel the energy pulsate. As you breathe out, you sink your body deeper into savasana...completely letting go.
    7. Sankalpa - Reaffirm your sankalpa. Make a clear mental imagery of your intention and with your heart, feel that the intention has already manifested. Feel the joy of having it. Feel gratitude for having it happened. When the thinking mind and the feeling heart merge as one, your sankalpa manifests. You become a co-creator of the construent essence of reality.
    8. Remaining Awake - reaffirm your resolve to remain alert, awake and aware, as the body sinks deeper into sleep. Drop into the deepest silence as you sink deeper into your subconscious.
  5. Body Scanning - these are 2 of a few ways to go about this.
    a) Bandha Scanning (energy locks on joints) A conventional way is to focus on the right thumb first or at least include the right thumb and proceed with scanning major joints which are also points of bandha engagement. This maps the way the brain sends signals throughout the body. The scanning is faster than the vipassana body scanning technique.

    Focus your awareness on the right thumb. Observe. The index finger...now the middle finger...the ring finger...and the little finger.. Awareness on your right wrist - this is the seat of the mani bandha. Bandhas are energy locks that are activated when 2 opposing muscles flex on a joint. Move your focus up to your right elbow - this is the seat of your kurpara bandha. We have 9 bandhas or energy locks but most yogis are only familiar with 3 - mula, uddiyana and jalandara. Now, awareness on your right shoulders where you can activate your amsa bandha. Bandhas prevent energy or prana from leeching out, thus sustaining your strength, vitality and resilience from disease. Again, observe any sensation on your shoulder.

    Observing, feeling, witnessing sensation without reaction, without changing anything.

    GO BACK EXACTLY THE SAME WAY UNTIL THE VISHUDDHI CHAKRA AND THEN TO THE LEFT SIDE OF THE BODY, AND BACK TO VISHUDDHI. START GOING DOWN,

    b) Chakra Scanning (energy hubs) This is what I employ and this makes more sense to me. Beginning from the base or root chakra, I ascend towards the highest chakra, making stops on all the major chakras.

    Chakras are energy centers where the 72,000 nadis (enery pathways...think blood vessels, but delivering energy instead of blood) converge for prana (energy) distribution.

    1] Muladhara Chakra - move your awareness to the base of your spine while keeping your back straight. This is the seat of the Muladhara Chakra. Observe any sensation that's happening here. Stay focused. Muladhara is where it all begins - this is your base...the foundational cornerstone of all your chakras. This is where both the female or Ida Nadi and the male or Pingala Nadi begin their ascent towards the Sahasrara Chakra. This is where the Kundalini Shakti sleeps. This is where you engage your Mula Bandha. Maintain your awareness here. Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, LAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

    2] Svadisthana Chakra - once you transcend the survival mode, you shift into pleasure, indulgence and intoxication - sex, drugs and rock & roll. You crave respect, prestige and admiration. You now aim for genetic immortality - thus the sacral chakra. Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, VAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

    3] Manipuraka Chakra - Move your awareness to your navel - the seat of the Manipuraka Chakra. When this chakra is activated, you develop a strong body and a strong mind. You are determined and you make things happen. You influence public opinion. You are now powerful but not necessarily spiritual. Despite the power, you are left asking, "Is this all there is to it?". The Napoleons and Elon Musks of the world reside in this chakra. Observe any sensation that's happening here. Stay focused. Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, RAM, while feeling a resonance on this chakra. Repeat the chant 5 times.

    4] Anahata Chakra - from the Manipuraka, move the focus higher towards the center of the chest. This is the Heart Chakra or the Anahata Chakra. Stay focused here. When Anahata opens or becomes activated, you develop a heightened sense of perception about the reality. You begin your spiritual path where you feel the connection with the universe at large. You straddle the 2 worlds - one leg remains anchored on default reality and the other leg rests on Cloud 9. As you deal with the challenge of existence, you also have heaven in your mind. Silently, chant the mantra YAM and feel the vibration in your heart.

    5] Vishuddhi Chakra - move your awareness to the hollow of your throat, slightly above the center where the 2 collar bones meet. This is your Vishuddhi Chakra. As you activate this energy hub, you no longer fight with life. You move with it, in compliance to the natural laws. You find yourself in the right place, at the right time, meeting magnificent lives who open doors to manifest your intentions. In your mind's eye, silently chant the mantra HAM and feel the etheric reverberation within the throat chakra.

    6] Ajna Chakra - now focus your awareness on the space between your eyebrows - the Ajna Chakra or the Third Eye. Observe whatever sensation is taking place here. It can be throbbing, it can be pulsating, it could be warping or even tingling. Just observe and witness with no reaction, without attempting to change anything. Activating this chakra means you are intellectually realized. You have gained knowledge and you have wisdom. Psychic abilities begin manifest. Silently chant the mantra OM and feel the activation of this chakra.

    7] Sahasrara Chakra - From the Ajna, there is no established path towards Sahasrara. There is no blueprint, there is no template. You are on your own to take that leap of faith, trusting the process. When this chakra is activated, duality ends and union happens. Male and female unite as one. Power and consciousness become one. Shiva and Shakti are reunited. You are in a very deep state of meditative absorption where it becomes very clear that you are not your body, not your thoughts, not your feelings and not your memory. You are consciousness, you are divinity and you are the universe. This is where the self, the universe and God, become one. Pause. Let that sink in. Take as much time as you need to let that register. Take a deep inhale, and on the exhale, in your mind's eye, silently, chant the seed mantra, OM, while feeling a resonance on this chakra. Repeat the chant 5 times.

  6. closing - gratitude...always

Ending Thoughts
Ideally, meditation and savasana are essentially a form of yoga nidra - not sleeping and keeping the mind alert and vigilant. If you fall asleep, then it failed. But when it succeeds, it becomes a very powerful tool. Imagine getting the benefits of an 8-hour sleep in only 2 hours? That leaves you 6 more productive hours within a 24-hour day. Not only that, when you come out of yoga nidra, everything is rebooted. You start out fresh again - unlike in some sleep where you can wake up exhausted from where the mind takes you. There is a reason why advanced yogis and meditators no longer sleep - they are just in a state of yoga nidra.

--- 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

skip to 5:00 for the actual instructions


sonicyoga | Yoga Nidra Guided Meditation


Sources:

  1. Big Shakti
  2. Amrit Yoga Institute
  3. Byrdie
  4. Alo Moves

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