NOTE: 1pm Saturday classes are no longer available. Only private classes are offered.
Days/Times: students determine this depending on their availability Location :Nawa Saraan Hotel, Chiang Mai, Thailand Email: yoga@thelonerider.com LINE Contact:
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:
yoga talk - theories and concepts in yoga
asanas - can be a combination of yoga postures, HIIT, point-of-failure holds, calisthenics, dynamic tension
pranayama - regulated breathing
kumbhaka - breath-hold
bandha - energy locks
mudra - energy seals
meditation - can be anapana, vipassana, trataka, chakra focus, emptiness, etc.
Fee: Baht 1000/session Note: RSVP, bring your mat, come 5 minutes earlier to settle down, we start on time Teacher availability: GREEN area are the available time slots (as of this writing)
The practice of yoga has begun since time immemorial in India. But it was an oral tradition that was passed on from teacher to student. The sage Patangali, in an attempt to simplify yoga, codified the practice in what is now called the Yoga Sutras. In the sutras, he segmented yoga into 8 parts called the 8 Limbs of Yoga. The 8 limbs are supposed to be practiced in overlapping linear sequence - from moral grounding to ascencion.
What are the 8 Limbs of Yoga? The practice of yoga has begun since time immemorial in India. But it was an oral tradition that was passed on from teacher to student. The sage Patanjali, in an attempt to give greater access to yoga, codified the practice in what is now called the Yoga Sutras. In the sutras, he segmented yoga into 8 parts called the 8 Limbs of Yoga. The 8 limbs are supposed to be practiced in linear sequence.
Yoga Makaranda and Inconsistencies While I am a devoted follower of Krishnamacharya and base this writing on his book Yoga Makaranda, I have to admit that the book itself is not comprehensive, poorly written, hard to understand and full of inconsistencies within itself and within mainstream yoga in general. For ease, I would merge different versions in a way that fit my paradigm. So, this 8-Limbs series is an amalgamation of that.
What is Yama? Yama is the first in the 8 Limbs of Yoga. It is a code of ethical behavior that defines moral conduct to harmonize oneself with society and develop compassion for all living beings, not just people. Perceiving all living beings with total impartiality is essential for the welfare of society. Yama is the foundational cornerstone for the practice of yoga as the practitioner relates to society.
When there is no yama and niyama, then there is conflict in every form of relationship - father to son, ruler and subjects, government and people, etc. This results in war, animosity, anger and illness.
Yama is broken down into the following branches. The items with "*" are considered the standard 5:
*ahimsa - don't harm anyone in mind, speech or action. This non-harmfulness overrides even Vedic-sanctioned animal sacrifices.
(Personal: The above definition is universal and easily understandable - don't punch someone in the head. But let's go deeper until it becomes difficult or subtle. How does that apply to day-to-day living?
What if we are being harmed by gossip or false accusation? How do we stop this but not harm the other guy? And what if the other guy did this maliciously and not show remorse? Now, 'nonharmfulness' is no longer simple. Something to think more about.
How do we harm the planet by using single-use plastic from vendors? By disposing of such plastics that end up in the ocean and ultimately end up in the belly of fishes and killing them, we cause harm to the planet and all life itself - but we don't see that harm when we accept plastic as packaging. How to protect the planet? By bringing our own container, re-using the plastic as garbage liners, repurposing as freezer bags, etc.
There are many other ways we harm but don't realize we do. Feel free to Comment on how we harm and what we can do about it.)
*satya - speak your truth with good intentions. So speaking a truth with bad intentions does not count because it violates ahimsa - non-harmfulness. The truth can also be spoken but does not convey the truth. Why? Because it's a half-truth, because it's exaggerated, because it was presented with a bias, etc. The clever mind can be crafty in doing this - you'd been warned.
(Personal: When I correct someone, even with good intentions, the person might lose face. If I have nothing good to say, best to just shut up. A good benchmark is just to stay silent unless I have something essential to say - say things on a need-to basis. Otherwise, best to shut-up, listen and learn instead.)
*asteya - do not steal - not just property but time, ideas, etc. You will know if you are using someone's property whether defined by law or not. It's not the legality but the morality.
(Personal: Am I implicitly claiming credit by presenting other people's ideas as though they came from me? It's still stealing.)
*aparigraha - non-possessiveness, non-greed and non-attachment. To take only what is needed - not more.
(Personal: The more we accummulate, the more we feel the need to protect what we have. All my worldly possessions fit into my backpack - and none of them are valuable, except perhaps my 5-year old laptop. Without worrying about possession, without the burden of ownership, I can exercise freedom very few people get to exercise. I can go where I want to go, and do what I want to do.)
*brahmacharya - no sex if your sperm is not used wisely. Sperm is bindu / amrita, another form of prana that is equally as powerful and sustains our longevity.
(Personal: This is a tough one because it means every ejaculation should be for procreation - not pleasure. I can talk high and mighty on this one but the reality is, life has to be fun too. Enough said.)
SECRET YAMAS
Below are considered the 'secret' yamas because they are hardly mentioned when the 5 yamas are discussed. These secret yamas are mentioned in the Vedas, in the Shandilya and Varaha Upanishad and are equally powerful with the major yamas.
kshama - don't be reactive...don't cry. If you get triggered, don't be impulsive and retaliate or be defensive. Pause. Breathe. Remain composed. Maintain the balance of your mind. Understand what just happened and see what exercisable options are available. You don't have to auto-pilot with your old habit patterns.
* In other interpretations, kshama is forgiveness, forgeting the past, staying present and being patient.
(Personal: although this is not about non-reaction, I feel this goes hand-in-hand with non-reaction. And that is, don't have any expectation. Do your best in following your excitment, but don't have any expectation of the outcome - just do your best in whatever you do. Forget about the money, fame or power - just perfect your game. Perfecting your game is your objective.
A good example here would be the practice of yoga itself. If your objective is activation of siddhis, then you're setting yourself up for failure - because it's likely not to happen soon. However, if you just 'perfect your game', namely taking your asana to your safety edge with full deep slow breathing, ever so mindful of all body sensations, then you are likely to progress which gets you closer to whatever end game that awaits.)
dhrthi - mental fortitude. Don't let setbacks stop you. Keep moving, keep learning. Have a strong undeterred mind. Keep ploughing regardless of adversity
daya - treating everyone the same and being impartial whether friend or foe, acquaintance or stranger, untouchable or royalty. Do not differentiate
arjavam - honest state of mind. Do not play clever mind games to rationalize a dishonest deed
mitahara - don't fill up the stomach with food. Don't overeat. Half the stomach for food, a quarter for water and a quarter for air. This is optimum for the stomach
Ending Thoughts Every religion, every tribe and every family has its code of ethics that defines what is acceptable conduct and behavior - to oneself and to others. Yoga is no different. It doesn't preach anything unique that hasn't been said by other religious or spiritual texts. What does that tell me? That these are the universal truths that have weathered time, tradition, and practice. There is no need to reinvent the wheel. The secret to a good life, harmonious society and peace of mind are not really secret - the dos and don't are all out there. They just need to be practiced. I'll say it again - they just need to be practiced - not intellectualized, not preached, not ritualized...but practiced.
(May 4, 2022) Niyama is similar to Yama in a sense that both involve a person's moral and ethical behavior to be in harmony with society. Both are usually taken in tandem like 2 sides of one coin.....more »»
Chiang Mai INFORMATION
Chiang Mai Map
Chiang Mai, Thailand
IMPORTANT PLACES
Bus Station Train Station Chiang Mai International Airport Nong Buak Hard Park - free yoga classes daily
HOTEL
Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families
MOTORBIKE RENTAL
Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200
Chiang Mai FYI / Tips
crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
hot season begins March and lasts until June
wet season begins July and lasts until September
best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
you have to try Khao Soi, this is north Thailand's culinary staple
the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
shared red taxi (songthao) - B30 standard fare plying all over Old City
for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km2 with lots to discover
FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.
Blues/Jazz Bars in Chiang Mai
North Gate Jazz Coop - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays at 11pm by the Chiang Mai Blues band
Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
My Secret Cafe - near Wat Phra Singh. Tuesdays at 7:30pm for the changing front-act and 9:00pm for the Panic Band
Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
Chiang Mai Cost Index
B60 Chiang beer
B250 1 hour drop-in yoga session
B200 one hour Thai body massage at WAYA Massage(highly recommended)
B50 noodle soup with meat
B50 coffee
B40 pad thai
B30/kilo wash-only laundry
B50/kilo wash+iron laundry
B100-150 dorm bed/night
B250 fan room/night
B30 internet cafe/hour
B170-190 Movies Sat-Sun and public holidays
B130-150 Movies weekdays
B100 Movies Wednesdays (movie discount day)
B750 1/2 day Thai cooking lessons
B900-1000 1 full day Thai cooking lessons
B400 Muay Thai boxing ticket
B2500 starting room rate at the luxury hotel, Nawa Sheeva(highly recommended)
Transportation
B450 bus, Chiang Mai to Bangkok
B160-180 bus, Chiang Mai to Pai
B1250 bus, Chiang Mai to Luang Prabang
B1650 slow boat, Chiang Mai to Luang Prabang
B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
B50 bicycle rental, 24 hours
B200 motorbike rental, 24 hours
B273 #51 sleeping train from Bangkok to Chiang Mai
10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
Loei to Chiang Mai by Bus
From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).
How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days
This process is BEFORE Covid 19. Not sure what it is now.
60-Day Thai Tourist Visa
NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.
Bring the following to the Thai embassy:
a) proof of money (bank statement will suffice)
b) flight booking to Thailand
c) onward flight back to your country from Thailand
d) filled-in tourist visa form
e) 2 passport pictures
f) hotel booking in Thailand (they didn't ask me for this but better be safe)
g) passport with at least 6 months validity
After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
NOTE: after 2 successful attempts, I was already questioned the 3rd time.
30-Day Extension
NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.
bring the following to the Immigration Office:
a) passport (make sure your Tourist Visa hasn't expired yet)
b) Baht 1900
c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
d) completed TM7 visa extension form (available at the Immigration Office)
e) one 4cmx6cm passport picture
submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
when they call you again, they'll give you your passport with your extended visa. That's it!
when there are no lines, the whole process can take only 10 minutes
arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!