



Location : Nawa Saraan Healing Space, Chiang Mai, Thailand
Leo
Leo was referred to me by a former student, Nana. Leo is in his mid-30s, smart, savvy but out of shape and needs to lose weight. He's smart enough to take action on this and decided his route will be through yoga, practicing 3-4x/week. He is focused and motivated.
My immediate objective is to develop mobility (flexibility with strength) and lose weight (through HIIT). Because he is not the type to quit too easily, I strategized on giving him progressive lessons - every practice day will level-up from the previous session. I will take him to his safety edge but still challenging instead of discouraging. All sessions will have the elements of stretching, Wim Hof breathing, asana, pranayama and meditation.
First class. I devoted time explaining to Leo the importance of the 3 elements of a yoga practice on the mat - asana (safety edge, alignment), breathing (synchronized with movement, nose breathing only, ful inhalation, full exhalation, slow steady deep breathing), awareness on the breath and body sensation at ALL times.
I began the class with proper breathing - chest, side ribcage and belly. We proceeded with the Wim Hof breathing (3 rounds). Lots of stretching. For asana, I introduced Surya Namaskar A/B.
I introduced the use of water jars to enhance the stretching (front, side and back) and one-leg balancing (tree, hand to big toe). Lots of pranayama.
I introduced water therapy (structured water made alkaline) Nauli Kriya (stomach cleansing), rows using terra bands
I introduced the point-of-failure concept on a high plank, new asanas (Warrior II reverse, Trikonasa A/B)
I introduced new asanas (Parsvakonasana A/B), Bhastrika, knee fortification (chair-hold, gymnastic right angle bends, slow standing to squat)
I did not introduce new asanas, and instead went deeper into what was taken up the last time - the asanas. Bhastrika, knee fortification (chair-hold)
I planned on introducing new seated asanas but I felt Leo needed more practice-time to sink deeper into the asanas that we already took up. Leo shows resolve, high motivation and not one to complain. Because his mind is already strong, I give him challenging holds/poses that would further fortify his mind and body. Given my assessment at this point, he will learn in half the time others would normally would.
To ensure new asanas are introduced without running out of time, I opted to teach it first and then do the previously learned asanas.
Leo was concerned about straightening his back. I advised him to do more weight/resistance training on the lats, traps and rhomboids. Perhaps for next class, we will do it.
Since Leo was concerned about his back posture, this lesson is focused on back fortification - traps, rhomboids, lats. New seated poses are introduced as well. The format was spontaneously changed when I felt it was better to insterspers 1 min of breathing, 1 min of alternating HIIT/Back/Seated Poses
This make-up class is because Leo wasn't able to attend last Saturday's class. He opted for this make-up class without any nudging on my part. This shows his level of motivation and resolve.He is learning fast and I have to get him to lose weight fast so we can advance into more challenging asanas that require leanness.
Leo's back was hurting from a pre-existing injury that could have been triggered by the last session. He could hardly walk. I tried doing pranayama with dynamic tension but he wanted to learn the theories instead. I took him through the summary of the 8 limbs of yoga and how it applies to our day to day life.
With Leo's back not fully recovered, I encouraged him to attend modified classes instead of waiting for the back to fully recover (which could take a much longer time) - nothing involving the back.
Still being easy on Leo's back, asanas involving the back are avoided.
A mild forward bend caused discomfort on Leo's back so no back bends or twists.
I charged him only B250 for the session being a group class, but since he was the only participant, he insisted on paying my full rate for a one-on-one class. The guy has class!
No activation of Leo's back so no back bends or twists.
Payment for this class to given on the next class.
No activation of Leo's back so no back bends or twists. There was renewed back pain from the mild back stretches from the previous class
Payment for this and last session made today.
No activation of Leo's back so no back bends or twists.
Mild activation of Leo's back since it needs mobility as it heals - half forward bends but not full forward bends.
Progressive activation of Leo's back since it needs mobility as it heals - half forward bends and mild full forward bends.
Leo had to go to Bangkok, thus the 10-day break. Progressive activation of Leo's back since it needs mobility as it heals - half forward bends and mild full forward bends.
No issues, session on regular mode
Introducing Brock String in Trataka
Introducing slow decline on push-ups, over several breaths + hanging on full body weight
Continuing on hanging on full body weight with toes on chair
Leo remarked that he needed to lose weight. This session will focus on ABS and HIIT.
Leo expressed that he will acquire his cardio-strength outside, so no more HIIT.
Comments:
Comments:
Comments:
Comments:
Explaining Sahasrara (crown chakra) together with OM mantra, including features and related topics:
Comments:
Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:
Benefits
Characteristics of Mudras
Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
Hand Level: shoulder or on lap
Activated Elements: fire and air (combustible)
Benefits: memory retention, increased comprehension and concentration, gaining wisdom
Chakra Affected: Muladhara to Ajna (root to third eye)
Affected Body Part: pituitary and pineal glands, brain
Mantra: Om
Notes: can be done anywhere, anytime, by anybody
Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
Hand Level: shoulder level with bent elbows
Activated Elements: fire and sky
Benefits: heart opener, cures heart and ear and bone problems
Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
Affected Body Part: heart, ears
Mantra: YAM (seed mantra for heart)
Notes: do this for 15 minutes, 3x/day. Don't do this while walking.
Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: earth and fire
Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
Affected Body Part: entire physical body
Mantra: LAM (Muladhara for body hardness)
Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)
Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and water
Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis
Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
Hand Level: heart center
Activated Chakra: Anahata chakra
Activated Elements: all elements - anjali brings union as the five elements converge
Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
Affected Body Part: heart
Notes: awareness that the seat of consciousness resides in the heart, and not in the brain
Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire, water and earth
Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
Dosage: up to 45 minutes
Notes: should only be practised by the virtuous
Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
Hand Level: shoulder
Benefits: strained, tired eyes are given its glow again. Eyesight improves.
Affected Body Part: eyes
Done with: Trataka Kriya and Sambhavi Mudra
Dosage: 20 minutes
Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
Hand Level: shoulder level
Activated Elements: fire
Benefits: increased personal power and confidence, mental steadfastness
Chakra Affected: Manipuraka chakra
Affected Body Part: navel
Mantra: RAM
Dosage: 20 minutes
Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package
Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
Hand Level: resting on the right lap
Benefits: your intentions manifest
Dosage: 20 minutes
Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
Notes: when the palms are sealed together, energy stored within our body is released together with the intention
Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
Hand Level: shoulder level while on chair pose (Utkatasana)
Activated Chakra: Muladhara chakra
Activated Elements: fire, sky, and earth
Bandha: Mula bandha
Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
Affected Body Part: anus, sexual organ and skin - where toxins come out
Notes: perform 15 minutes, 3x/day; frequent urination might occur
Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
Hand Level: shoulder
Activated Elements: fire
Activated Chakra: Manipuraka
Pranayama: Kapalabhati
Alternative Mudra: Mandukasana
Mantra: RAM
Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers
Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and earth
Benefits: weight loss, treats thyroid disorder, peace of mind
Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers
Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
Hand Level: shoulder
Benefits: stops major cardiac arrest, stabilize blood pressure
Dosage: 15 mins, 2x/day
Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
Hand Level: shoulder
Benefits: strained, tired eyes are given its glow again. Eyesight improves.
Affected Body Part: eyes
Done with: Trataka Kriya and Sambhavi Mudra
Dosage: 20 minutes
Comments:
Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:
Benefits
Characteristics of Mudras
Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
Hand Level: shoulder or on lap
Activated Elements: fire and air (combustible)
Benefits: memory retention, increased comprehension and concentration, gaining wisdom
Chakra Affected: Muladhara to Ajna (root to third eye)
Affected Body Part: pituitary and pineal glands, brain
Mantra: Om
Notes: can be done anywhere, anytime, by anybody
Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
Hand Level: shoulder level with bent elbows
Activated Elements: fire and sky
Benefits: heart opener, cures heart and ear and bone problems
Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
Affected Body Part: heart, ears
Mantra: YAM (seed mantra for heart)
Notes: do this for 15 minutes, 3x/day. Don't do this while walking.
Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: earth and fire
Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
Affected Body Part: entire physical body
Mantra: LAM (Muladhara for body hardness)
Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)
Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and water
Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis
Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
Hand Level: heart center
Activated Chakra: Anahata chakra
Activated Elements: all elements - anjali brings union as the five elements converge
Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
Affected Body Part: heart
Notes: awareness that the seat of consciousness resides in the heart, and not in the brain
Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire, water and earth
Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
Dosage: up to 45 minutes
Notes: should only be practised by the virtuous
Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
Hand Level: shoulder
Benefits: strained, tired eyes are given its glow again. Eyesight improves.
Affected Body Part: eyes
Done with: Trataka Kriya and Sambhavi Mudra
Dosage: 20 minutes
Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
Hand Level: shoulder level
Activated Elements: fire
Benefits: increased personal power and confidence, mental steadfastness
Chakra Affected: Manipuraka chakra
Affected Body Part: navel
Mantra: RAM
Dosage: 20 minutes
Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package
Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
Hand Level: resting on the right lap
Benefits: your intentions manifest
Dosage: 20 minutes
Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
Notes: when the palms are sealed together, energy stored within our body is released together with the intention
Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
Hand Level: shoulder level while on chair pose (Utkatasana)
Activated Chakra: Muladhara chakra
Activated Elements: fire, sky, and earth
Bandha: Mula bandha
Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
Affected Body Part: anus, sexual organ and skin - where toxins come out
Notes: perform 15 minutes, 3x/day; frequent urination might occur
Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
Hand Level: shoulder
Activated Elements: fire
Activated Chakra: Manipuraka
Pranayama: Kapalabhati
Alternative Mudra: Mandukasana
Mantra: RAM
Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers
Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and earth
Benefits: weight loss, treats thyroid disorder, peace of mind
Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers
Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
Hand Level: shoulder
Benefits: stops major cardiac arrest, stabilize blood pressure
Dosage: 15 mins, 2x/day
Comments:
Hasta Mudras are hand/finger gestures designed to balance the energy flow within the body. The 5 fingers represent the 5 elements within the body - fire, air, sky, earth and water. Any imbalance within the 5 cause illness and dis-ease. The many ways fingers touch each other in a mudra help in the following ways:
Benefits
Characteristics of Mudras
Finger Position: thumb and index finger touch (concentrate on this point), 3 other fingers are together and straight
Hand Level: shoulder or on lap
Activated Elements: fire and air (combustible)
Benefits: memory retention, increased comprehension and concentration, gaining wisdom
Chakra Affected: Muladhara to Ajna (root to third eye)
Affected Body Part: pituitary and pineal glands, brain
Mantra: Om
Notes: can be done anywhere, anytime, by anybody
Finger Position: thumb and middle finger touch (concentrate on this point), 3 other fingers are straightened, then relaxed
Hand Level: shoulder level with bent elbows
Activated Elements: fire and sky
Benefits: heart opener, cures heart and ear and bone problems
Chakra Affected: Muladhara to Anahata, and Ajna (root to heart, and third eye)
Affected Body Part: heart, ears
Mantra: YAM (seed mantra for heart)
Notes: do this for 15 minutes, 3x/day. Don't do this while walking.
Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: earth and fire
Benefits: enhances the physical health of the body, improves personality, helps gain weight, allows forgive and tolerance
Affected Body Part: entire physical body
Mantra: LAM (Muladhara for body hardness)
Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)
Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and water
Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood disorders and Gastroenteritis
Finger Position: palms together with a hollow by the palm center, placed by the heart center with thumbs lightly touching the sternum
Hand Level: heart center
Activated Chakra: Anahata chakra
Activated Elements: all elements - anjali brings union as the five elements converge
Benefits: 'centering pose' that creates balance and stillness before a practice. Anjali establishes connection between right and left hemipheres of the brain. It also bridges the chasm between yourself and the outside world
Affected Body Part: heart
Notes: awareness that the seat of consciousness resides in the heart, and not in the brain
Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other fingers are together, straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire, water and earth
Benefits: life giver and life enhancer, energizes mind and body and puts it to balance
Dosage: up to 45 minutes
Notes: should only be practised by the virtuous
Finger Position: 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area)
Hand Level: shoulder
Benefits: strained, tired eyes are given its glow again. Eyesight improves.
Affected Body Part: eyes
Done with: Trataka Kriya and Sambhavi Mudra
Dosage: 20 minutes
Hand Position: fingers are interlaced at shoulder level, with 2 middle fingers straight and pressed against each other
Hand Level: shoulder level
Activated Elements: fire
Benefits: increased personal power and confidence, mental steadfastness
Chakra Affected: Manipuraka chakra
Affected Body Part: navel
Mantra: RAM
Dosage: 20 minutes
Notes: Matangi mudra, RAM mantra, Manipuraka chakra, fire, strength and determination, can be viewed as one bundled package
Hand Position: left hand (facing up) rests on the right lap, right hand (facing down) clasps the left hand (concentrate on this area)
Hand Level: resting on the right lap
Benefits: your intentions manifest
Dosage: 20 minutes
Deities: Durga (left hand, power of intention), Lakshmi (right hand, power of the offering), Saraswati (given rise by Durga/Lakshmi, manifestation)
Notes: when the palms are sealed together, energy stored within our body is released together with the intention
Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this point), 2 other fingers are straightened, then relaxed
Hand Level: shoulder level while on chair pose (Utkatasana)
Activated Chakra: Muladhara chakra
Activated Elements: fire, sky, and earth
Bandha: Mula bandha
Benefits: flushes out all toxins that should not be in the body through urination, sweating and defecation. It leaves the body clean and optimized. Great for people who are constipated, and have difficulty urinating.
Affected Body Part: anus, sexual organ and skin - where toxins come out
Notes: perform 15 minutes, 3x/day; frequent urination might occur
Finger Position: fingers are interlaced together with the thumb of one hand extended and pointed up (concentrate on this point)
Hand Level: shoulder
Activated Elements: fire
Activated Chakra: Manipuraka
Pranayama: Kapalabhati
Alternative Mudra: Mandukasana
Mantra: RAM
Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into life. Also cures asthma, sinusitis, chronic cold and coughing
Contra Indications: Ling Mudra should only be done when required. Not suitable for everyday practice. Not suitable to people with peptic ulcers
Finger Position: index finger touches the base of the thumb and thumb touches the back of the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed
Hand Level: shoulder
Activated Elements: fire and earth
Benefits: weight loss, treats thyroid disorder, peace of mind
Notes: this is a typical example of the same fingers when done differently produce the opposite effect. In prithvi, the benefit is weight gain. In surya, the benefit is weight loss, but both mudras use the ring and thumb fingers
Finger Position: index finger touches the base of the thumb, thumb touches the tips of the middle and index fingers, little finger remains upright (concentrate on where the fingers touch each other)
Hand Level: shoulder
Benefits: stops major cardiac arrest, stabilize blood pressure
Dosage: 15 mins, 2x/day
Comments:
Comments:
Ending Thoughts
We started out with a few constrainst that kept me from doing my desired program with him. He has a previous back injury that kept me from doing spinal mobility asanas with him. He also had to lose weight because it prevented him from doing other asanas. But Leo is a fast and resilient study. Even when struggling and pouring out sweat, he never complained and stayed on with single-minded determination. When he misses a class, he initiates rescheduling a make-up class. His motivation is high and he is willing to do the hard work. What other yogis accomplish in one year, Leo can do in just months.
--- Gigit (TheLoneRider)
YOGA by Gigit
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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)
Travel Tips for Thailand
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.
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.
Book Train Tickets in Thailand Online by Train36.com
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