While I have completed my 200 hours of teacher-training and have been practicing yoga for over 2 decades, I am not a guru and I don't package myself as one. I'm just a dedicated practitioner sharing my knowledge, skill, and insight.

This sequence is an advanced hack on yoga - some are not in the books and it's risky especially if your practice is not strong. Ideally, you should be under the guidance of a guru or be initiated into the practice. I'm doing this on my own because I cannot find a suitable guru and I am comfortable studying established yoga books and weaving different practices into a seamless singularity (like a chef who creates an intuitive fusion-recipe with everything he knows about cooking). The fact that I'm posting this means I have already done it many times with only positive results. My unique practice has made me strong, vibrant and resilient from disease. Be advised that if you do this sequence, you are doing it at your own risk.

Yoga has an infinite array of asana, pranayama, mudra and bandha. But in this class, only the components essential to Anti-Aging are factored in.

1. Pranayama - In the yogic texts, it is stated that our life is pre-determined by the number of finite breaths we take. Every indivisual has a different limit. Once you've used up this number, you die. If you are given 1 billion breaths, then you die when you have done 1 billion breaths. What has this got to do with living longer? It's up to you how fast you deplete the breaths. It means you live longer when you slow down the breathing. In our pranayama exercise, you regulate the breath to maximize the energy we can activate while making it as slow as possible.
2. Sirsasana - Bindu has the capacity to enlighten the individual consciousness, but for that to occur the consumption of the dripping nectar must be reversed through Sirsasana so that it can be assimilated back into the body - the body slows down its degeneration, decay, and old age. As a result of the assimilation of nectar into the body, cellular preservation and rejuvenation take place. Headstand prevents arterial degeneration by restoring vascular tone and elasticity. Regular practice makes hair black again (since my hair remains gray, it tells me I'm not doing Sirsasana often enough or long enough).
3. Khechari mudra - When the tongue constantly presses the nasal cavity, fatal diseases, old age are warded off. This can be done together with asana, pranayama or with other mudras. If the practice of Khechari mudra can be perfected, the process of degeneration in the body is reversed. Khechari activates Bindu flow and wards off old age and manifests Siddhis. The yogi who remains with the tongue going upwards for even half a second is freed from toxins, disease, and old age. In the Yoga Kundalini Upanishad, it is even stated that practitioners are 'freed from old age and death'. Hatha Yoga Pradipika claims that if you can only do one mudra in all of yoga, let it be Khechari mudra). If you encounter a sage who knows and practices Khechari mudra, choose him to be your guru.
   
   
   Khechari mudra is extreme and very invasive. I don't practice it, thus it's not part of this class. I posted it just the same because it's a powerful mudra. As a gentler substitute, I do the Nabho Mudra instead.
4. Manduka / Nabho Mudra - this is a gentler form of Khechari mudra. The tip of the tongue is pressed against the soft palate (Nabho) or pressed left to right on the soft palate (Manduka). Both prevent aging and will not allow greying of hair.
5. Mula bandha - with constant practice of Mula bandha, prana vayu / apana vayu unite, and even an old person becomes young. If you can reverse the downward flowing tendency of apana vayu (through Mula bandha) and the upward movement of prana vayu (Uddiyana bandha), you can reverse the aging process. All the practices which unite the two opposite forces, prana and apana, generate and release immense heat in the body which increases the metabolic rate for a short period, and as a result, elimination and degeneration are decreased
6. Uddiyana bandha - Uddiyana, when it is done regularly, even an old person can become young. Uddiyana can slow down the natural process of degeneration and aging and make even an old person look young.
7. Jalandhara bandha - Jalandhara activates Vishuddhi chakra which triggers the secretion of the hormone thyroxine by the thyroid gland. Thyroxine is responsible for tissue aging. The process overcomes old age.
8. Maha bandha mudra - When the two opposite poles of energy unite in the navel center, the decaying, degenerating and aging processes are then checked and every cell of the body is rejuvenated. Raising the apana upward and bringing the prana down from the throat, the yogi becomes free from old age and appears as if sixteen years of age. Engaging the three bandhas, the body is influenced in such a way that degeneration no longer occurs. By contracting the perineum, performing uddiyana and locking ida and pingala with jalandhara, sushumna becomes active. Prana and breath become still. Thus old age and sickness are conquered.
9. Maha mudra - the symptoms of old age are either annihilated or reduced
10. Maha vedha mudra - in its practice, wrinkles, grey hair and the trembling of old age are evaded. The symptoms of old age are either annihilated or reduced
11. Maha mudra, Maha bandha and Maha vedha mudra - the three great secrets which destroy old age, increase the digestive fire and bestow the siddhis
12. Surya bhedan - prevents old age and increases the body heat and awakens kundalini. (it's interesting that its counter part, Chandra bhedan is not included as an age-defying pranayama)
13. Kapalbhati - Kapalbhati helps relax facial muscles and nerves. It rejuvenates tired cells and nerves, keeping the face young, shining and wrinkle-free
14. Citkrama Kapalabhati Kriya - a different version of Neti pot. Take water in through the mouth, swallow it and then expel it out through the nose. This prevents old age, and will give lustre to the body. This is best done on a beach
15. Jihwamula dhauti - tongue scraping. This is done as a homework, Morning toxins are accummulated in the mouth so best to make this a morning ritual together with water therapy, Nauli and Neti pot
16. Vajroli mudra - sperm retention. This is very powerful but cannot be done in class. This is an entire course on its own, but in a nutshell,
17. Meditation - Trataka (being a shat kriya)

Since most of the kriya outlined in this sequence are fairly advanced - pranayama, bandha, mudra, kumbhaka, this class is suitable to those who have been practicing yoga for at least a year and should be able to do Headstand (or Shoulderstand) and Padmasana (full lotus seated pose).

Warm-up (Generate Heat)

1. Stretching - 10/12 mins, full body stretching + 1 min shadow boxing
2. Spinal mobility - front, side, back bends + twists. In yoga, you are only as young as your spine is flexible
3. Surya namaskar A&B - 10/11 mins, 3 rounds each, with slow push up and sink-down on Warrior I

Bandhas (Energy Locks)
The order of engagement is always Mula, then Jalandhara, then Uddiyana. When disengaging, the order is always Mula, Uddiyana and Jalandhara.

4. Mula bandha - 5 min total
   a) 1 min, seated, observe what's above the perineum
   b) 1 min, engage (like holding your pee)/release, 1 min full engage (keep breathing)
   
   Mula bandha is ideally engaged at all times during the pranayama cycle (although admittedly, this is very hard. What I do is engage it on the inhale/exhale and breath-holds but release before the next breath).
5. Jalandhara bandha (Throat Lock) - 5 min total
   a) 1 min, seated, observe Vishuddhi chakra (soft part of neck base)
   b) 1 min of intermittently swallowing, keeping awareness on the throat sensation
   c) full inhalation, engage (chin to the chest), hold, exhale, keep engaging, hold after the exhale, keep engaging, and release before the next inhale
   d) 1 min. 10 Wim Hof breaths and fully engage after last inhale + Mula bandha. Hold until cannot, then slowly exhale while still engaged.
   
   Jalandhara bandha is engaged when the inhalation is full and continues to be engaged while exhaling and holding the exhale. Release is done only before the next inhale.
6. Uddiyana bandha - 5 min total
   a) 1 min, partially contracted but not vacuumed (awareness there)
   b) 1 min, inhale-exhale-engage-release (don't hold the breath) keep doing this for the next 1 min
   c) inhale, then exhale (empty) and hold. Engage Jalandhara bandha, then Mula bandha, then Uddiyana bandha. Hold for as long as you can.
   
   Uddiyana bandha is only engaged after the lungs are emptied and that breath is held. However, for advanced students, Uddiyana bandha can be engaged for both inbreath-hold and outbreath-hold. This is true for the 1:4:2:3 ratio breathing

Mudras (Bandhas + Asana)

7. Nabho mudra - 5 min, 1st min just feeling the soft palate with tip of tongue. 2nd min, do Shitkari and Shitali pranayama and do Lion's breath on the exhale to massage the tongue. While on Nabho mudra, massage the area of the soft palate with the tongue (and visualize the Amrita, the Nectar of Immortality to be dripping down from the soft palate to the throat chakra)
8. Maha mudra - 5 min, 3 rounds each + Nabho mudra + Sambhavi mudra
9. Maha vedha mudra - 7 min, + Maha bandha + Nabho mudra, 3 rounds: one round is 10 Wim Hof breaths + Maha Vedha until cannot.
10. Maha bandha mudra - 10 min, Ujjayi breathing, using all 3 bandha, Siddhasana, Kumbhaka, Nabho. 1:4:2:3 ratio
11. Mandukasana Mudra - 5 min: 3 one-min rounds using Kapalbhati breathing

Inversions

12. Sirsasana - headstand, 8 min, 3 rounds, 1 min each + streching after every round + Nabho mudra
13. Sarvangasana - shoulderstand, an expression of Jalandhara bandha, 2 min, one round until it becomes difficult
14. Halasana - plow, an expression of Jalandhara bandha, 2 min, one round until it becomes difficult
15. Karnapidasana - 2 min, an expression of Jalandhara, one round until it becomes difficult

Pranayama

16. Surya bhedan - 5 mins
17. Trataka - until tears

• Cebu City is the 2nd biggest city in the Philippine (next to Manila) - and it continues to build and expand. Traffic is getting bad. Decentralization is being developed with the SM Super Mall in the SRP south and the suburban towns in the north.
• Boat from the airport to the city center - even without traffic, it takes about 4 rides to reach the city. But with Cebu's increasing traffic congestion, it has become a nightmare. Instead of taking the land route, take the water route - no traffic, fresher air and cheaper. From the airport, take the yellow multi-cab straight to the river port and take the ferry (there's only one destination) to the city. Take the 02B jeep and get off at UC near Jones - you're now on the city's main artery.
• given its size and increasing congestion, Cebu really needs a mass railway system - something that is conspicuously lacking, but no one seems to complain about
• Cebu is bursting at the seams on the yoga scene. There are about 20 yoga centers in the city - from yoga studios to gyms offering yoga and hotels jumping on the bandwagon
• a trendy and safe place in Cebu where you can chillout for coffee and enjoy good eats would be at the Ayala Mall
• there are other pocket-areas for trendy hangouts - Banila Town Center, Crossroads, Escario Plaza, La Vie, etc.
• the tourist area where most of the budget hotels and restaurants are, are located within the Mango area, although it has a seedy belly feel. Kids may swarm on you pretending to be begging, but they could be picking your pocket or your backpack pockets - be careful
• many pick-pockets in the Colon area - be careful

1. Trans Asia Shipping - Terminal 2, Pier 3, 15 hours, Mondays and Fridays, 6 pm (ETA 8:30 am, next day), Trans Asia 19 boat, Tourist P1545 (SR P1236), 2nd Class open air P1400 (SR 1120)

1. SUPERCAT - 3 hours, 5:30 am | 9:00 am | 12:30 pm | 4:00 pm
   Business Class: Regular 1500, Student 1,200, Senior/PWD 1,071
   Tourist (Aircon) & Economy (Non-aircon): Regular 1100, Student 880, Senior/PWD 785
2. OCEANJET - 3 hours, 5:00 am | 6:00 am | 9:30 am | 12:00 pm |1:00 pm | 4:30 pm
   Open-Air (OA) 1100, Tourist Class (TC) 1100, Business Class (BC) 1600

The best and fastest way is by Ceres Bus at the North Bus Terminal, adjacent to SM City. The bus takes 4.5 hours going north until it reaches Hagnaya Port. From there, you pay the ferry company separately. The bus boards the ferry until it reaches Sante Fe Port (1.5 hours) in Bantayan Island. From Santa Fe, the bus goes to Bantayan Poblacion and then to Madridejos.

Ceres Bus - PHP 260 (to Santa Fe), 4.5 hours to Hagnaya Port + 1.5 hours by ferry.

Schedule: according to the dispatcher, trips begin at 6 pm (this arrives Hagnaya around 10:30 pm but the first ferry leaves at 1 am...that's a 2.5-hour wait at the port), leaving every hour until 1 pm the following day (I speculate that 1 pm is the last trip to avoid rush hour traffic along Consolacion). This doesn't match the ferry schedule so the bus simply waits until a ferry departs. e.g. the 6 pm trip arrives 10:30 pm and waits for the 1 am ferry. The last trip, 1 pm, arrives 5:30 pm, in time for the ferry's last trip.

Bus arrives at terminal 30 mins before departure. Luggages are P150/pc if no passenger.

Alternatively, you can get off the bus at Hagnaya Port and take the ferry independently. There are 2 ferry companies:

Super Shuttle Ferry
PHP 359 + 25 Terminal fee, 1.5 hours

Island Shipping
PHP 350 + 25 Terminal fee, 1.5 hours

Cebu City to Dumaguete by Boat

1. George and Peter Lines - Mon/Thur/Sat/Sun 10pm, (035)225.4337, 0922.557.1023
2. Oceanjet - via Tagbilaran, daily 6am, dumticketing@oceanjet.net, 0918.898.2188
3. Cokaliong - Mon/Tue/Wed/Thur/Fri/Sat 7pm, Sun 12pm, 6 hours, (035)225.3599

Cebu City to Dumaguete via Liloan (bus, boat, jeep, tricycle)

1. Cebu City South Terminal - take the southbound Ceres bus to Liloan, P200, 5 hours
2. Liloan - the bus drops you off at the Liloan Port where you board the Fastcraft to Sibulan, Negros Oriental, P62, 30 mins
3. Sibulan - at the Sibulan Port, the jeeps wait for Fastcraft passengers to take them to the public market in Dumaguete, P12, 30 mins.
4. Public Market - at the market, you can take any tricycle to your hotel, P8 for short trips

Cebu City to Tagbilaran, Bohol

1. Trans Asia Shipping - (updated Jan 25, 2025) Terminal 2, Pier 3, 4 hours, Mondays, 12nn (ETA 4 pm), Trans Asia 3 boat, 2nd Class open air P370 (SR 296)
2. Lite Ferries - (updated Jan 25, 2025) Pier 1 Terminal 1, 4 hours, departs daily 1:00pm and 10:00pm, Sundays only 10:00pm
   Standard (Lying) Php 370, Tourist (Lying Aircon) Php 520
   Address: 1022 Mj Cuenco, Cebu City, 6000 Cebu
   Email Address: info@liteferries.com.ph
   Mobile Number: +639778225483 / +639989995483
   Telephone: (032) 255-1721 to 23, 25, 26 /(032) 349-7349
-------------------
3. Weesam Express - Pier 4, departs 9:00 AM, 2:00 PM, 6:30 PM, 2 hours
   one way: Economy (aircon) P500.00, Economy (non-aircon) P400.00, First Class P600.00
   round trip promo (at least 2 days advance booking): Economy (aircon) P600, Economy(non-aircon) P500, First Class P1200
   round trip promo (1 day or on the day booking): Economy (aircon) P800, Economy (non-aircon) P700, First Class P1200
4. Ocean Jet - Pier 1, departs 6-7-8-9:20-10:40-11:40AM, 1-2-4:20-6:35PM, 2 hours
   Open Air / Tourist Class P800, Business Class P1000
   +63 932 8734 885 / +63 922 8572 300
5. SuperCat (2GO) - Pier 1, departs 08:15-13:30-15:10-18:00-19:40
   P 500.00
   +63 32 233 7000

Cebu City to Siquijor, via Tagbilaran

1. Lite Ferries - Pier 1, departs M/W/SAT at 1:00pm, 10 hours, economy Php 649 (through barkota.com), layover in Tagbilaran 5:45pm-8:00pm, arrives Larena Port, Siquijor at 11:00pm
   +63 977.822.5483 / +63 998.999.5483 / +63 925.347.5483 / (032)255-1721 to 26 / (032)414-9001 to 03
   info@liteferries.com / www.liteferry.com
2. Ocean Jet - Pier 1, departs daily at 1pm, 5 hours
   Open Air P1600
   +63 932 8734 885 / +63 922 8572 300

Sugbo Urban
There is only one bus plying this route - Sugbo Urban. Tourist class coach, a/c, comfortable, Sun-Fri (these dates keep changing). P420 for bus, P275 for ferry to Liloan. Leaves Cebu City (South Bus Terminal) at 8 pm (Sundays 1 am), heads south to Liloan (Santander), takes the ferry to Larena Port, Siquijor, docks around 5 am, makes a clockwise roundtrip around Siquijor Island - Larena, Enrique Villanueva, Maria, Lazi (stops at Lazi market for breakfast and leaves 6:50 am), San Juan, Siquijor (arrives 8am, P50 from Lazi to Siquijor Poblacion) and catches the 1pm ferry at Larena Port for Liloan, Cebu and resumes its land route. Arrives Cebu City 10 pm.

Sugbo Urban is the cheapest and most convenient way because when it reaches Larena Port (Siquijor), it continues its trip around the island (clockwise) along the circumferential road, passing through - Enrique Villanueva, Maria, Lazi, San Juan, Siquijor...and back to Larena. It spares you the cost of hiring a tricycle or habal-habal which charges exhorbitant fares. Besides, it's a long trip to the other side of the island to be taking by tricycle.

This is also the slowest. The bus arrives Liloan Port around 12:30 am but the ferry leaves 2:30 am (2 hours of waiting time). The ferry trip is a slow 4 hours (this should only take 1.5 hours with Montenegro or Alesson), arriving Larena around 6:30 am. This 4 hour voyage offers no comfortable sleeping - you stay upright on your seat or sleep on the floor on a cardboard. The boat waiting/voyage takes 6 hours. Altogether, the entire trip takes 11.5 hours until the bus reaches Lazi.

Cebu City to Camotes Islands

1. via Poro - from Pier One in Cebu City, take the Ocean Jet for Poro, 2 hours, daily trip - 6am and 3pm (0936.823.8762 |0956.270.6610 | 0999.889.9999).
2. via Consuelo - from Cebu City, take the northbound bus passing through Danao and get off at the Danao Port. At the Port, take a Jomalia Shipping boat for Consuelo (San Francisco, Camotes), P220/pax, a/c, 2 hours, daily trip - 5:30am, 7:00am (special trip), 8:30am, 12:00 noon (express), 2:30pm, 5:30pm and 9:00pm (express, Fri/Sat/Sun only).

Camotes Islands to Cebu City

1. Poro - Cebu City (fastest and most direct) - go to Poro and take the 8am or 5pm Ocean Jet to Pier One in Cebu City, P380/pax/aircon, 2 hours
2. Consuelo - Danao - Cebu City - go to Consuelo (San Francisco) and take the Jomalia Shipping boat to Danao, P220/pax, a/c, 2 hours, daily trip - 5:30am, 7:00am (special trip), 8:30am, 12:00 noon (express), 2:30pm, 5:30pm and 9:00pm (express, Fri/Sat/Sun only). From Danao, take the Ceres Bus to Cebu City

1. Camotes Islands - caves, beaches
2. Cebu City - rich in culture and history, 2nd largest city in the Philippines
3. Moalboal - amazing coral reef system, sardine bowl, deep drop-off for freediving
4. Oslob - Butanding (whale shark) watching
5. Bantayan Island - long stretch of fine white sand beach, Virgin Island for snorkeling
6. Malapascua Island - divers' paradise for seeing the rare Thresher Shark
7. Cantabaco Cave - Toledo
8. Barile Waterfalls - Barile
9. Whale Shark Tour - Oslob
10. Carcar - chicharon and lechon in public market