While I have completed my 200 hours of teacher-training and had 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

1. Resorts - Lazi has some beach/dive resorts on its west coast - Gabayan Riviera, Lazi Beach Club, Bahura Dive Resort. However, the popular area for tourist resorts are in San Juan
2. Transport - Lazi is the junction where the jeeps begin their clockwise route (Lazi-San Juan-Siquijor Port) or the counter clockwise route (Lazi-Maria-Larena Port). Because the jeeps are rare with about 2 to 3 trips/day only in the morning, it's practical to just have a motorcycle here in Siquijor. With its affordability (a brand new Rusi motorbike is as low as P45k), people just buy motorcycles...especially those who live up in the mountains.
3. The Boulevard - Lazi's main draw is its seaside cobblestone promenade. When the sun goes down, people gather here for eats, drinks, open-air, harbor view and the sunset
4. Lazi Port - Kho Shipping, the shipping line operating from Lazi Port, has stopped its service to Cagayan de Oro, Iligan, Dumaguete, Tagbilaran and Cebu. Passengers can go to Siquijor Port or Larena Port for boat services out of Siquijor Island

Jeeps - there are only 2 routes for jeeps within Siquijor Island - and they are rare. Most people have their own motorcycle transport.

1. Siquijor Port to Lazi - last trip leaves at 3pm from station near market
2. Lazi to Siquijor Port - jeeps depart from the Lazi Port area. 5 jeeps, the last trip at 12:30 pm. Lazi to San Juan, P50.
3. Larena Port to Lazi - jeeps are unpredictable. As of this writing, there is only 1 jeep plying the Larena-Lazi route. This jeep leaves Larena for Lazi at 9:50am. After that, no more jeep. You'll have to take a tricycle to Siquijor Pob for jeeps going to Lazi
4. Lazi to Larena Port - 6am (daily) and 9 am (M-Th)

Food - these were suggested by a local to me

1. Lechon manok & liempo - roasted pork belly and chicken at Joel's in Siquijor Poblacion. I've tried this myself...yummy, even if the chicken was no longer hot
2. Bibingka - sweetened rice cake by Fidy's Bibingka (P30) in Sawang, Maria. I've come back for this and I buy for other people as well as 'pasalubong' - they love this
3. Siopao - at the Rosita store near Thrifty (P25) in Siquijor Poblacion
4. Peanut butter - by Rene. Just ask around in Siquijor Poblacion. It's popular
5. Torta - sweet cakish bread at the Thrifty story in Siquijor Poblacion

1. Montenegro Lines - at Siquijor Port, P234.00/pax, P169/bicycle, 7:30am/10:00am/2:00pm/4:30pm




2. Aleson Shipping - at Siquijor Port, 6 am and 6 pm daily, 1:30 pm M-Sat, Regular P200.00/pax, Aircon P250.00/pax




3. Ocean Jet - 40 mins,at Siquijor Port, 0919.066.5964, www.oceanjet.net, marketing@ocenajet.net, 6:00am/6:00pm, P350/pax (tourist/open air), P580/pax (business class)
   
   

En route to Cebu City, the ferries usually make a stop-over to Tagbilaran (Bohol) to pick-up more passengers or unload.

1. Ocean Jet - 8:20 am, at Siquijor Port
   To Tagbilaran: P800/tourist & open air, 2 hours (arrive 10:20 am), P1200/business class
   To Cebu (Pier 1): P1600/tourist & open air, 4 hours (arrive 12:40 am), P2400/business class
2. Lite Ferries - at Larena Port, no Senior Citizen discount for online ticket purchase
   To Tagbilaran: T-Th-Sun, 3 hours, depart 7 pm - arrive 10 pm, P475/standard (Tourist, PHP 750)
   To Cebu: T-Th-Sun, 10 hours, depart 7 pm - arrive 5 am, PHP 605/standard (Senior P484), Tourist, PHP 770
3. Apekoptravel - at Larena Port to Tagbilaran: 1:00 pm, xxx hours, P750
   Reserve through call or text: Cleare - 0938 283 4760 | Grace - 0936 534 6564 | Jessel - 0961 759 6711, Pay via G-Cash: +63-917-880-1464, Email: momovillageadventure@gmail.com, Facebook messenger: Apekoptravel. Enter your birthday and nationality to get discounts: 0 to 3 years old free, 4 to 9 years old will have 20% discount, 10 years old and above full price, Filipino Senior Citizens will also have 20% discount

1. Lite Ferries - at Larena Port, T-Th-Sun, 2:00 am, 5 hours, PHP?

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. Larena Port 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 (Sundays at 3 pm) for Liloan, Cebu and resumes its land route. Arrives Cebu City (South Bus Terminal) 10 pm.

Sugbo Urban is the cheapest and most convenient way because it goes around the island (clockwise) along the circumferential road, passing through - Enrique Villanueva, Maria, Lazi, San Juan, Siquijor...and back to Larena where it takes the ferry at 1 pm. This saves you the hassle and high transport cost of a tricycle. Besides, it's a long trip from the other side of the island to be taking by tricycle.

These are the nearest popular destinations from Siquijor by boat

1. Bohol - Bohol is an island northeast Siquijor. Tourist attractions are Chocolate Hills, Tarsier Monkey, Loboc River Cruise, Beaches of Panglao, whale sharks (recent offering), freediving (recent offering)
2. Cebu - Cebu City is the usual gateway into the Visayas. But in Cebu Island itself, there are many offerings - Whale Sharks of Oslob, sardine run at Moalboal,Thresher Shark of Malapascua
3. Dapitan (Zamboanga del Norte) - I haven't been there but a lot of island ferries ply this port. There must be something here.
4. Dumaguete - Dumaguete is a small charming progressive coastal town in Negros Oriental. Cafe and restaurants line the famous Boulevard Boardwalk. Tourist attractions include Japanese Shrine, Casaroro Falls, snorkeling along the southern coastline (Dauin, Masaplod Norte, etc), Balinsasayao Twin Lakes
5. Plaridel (Misamis Occidental, Mindanao) - I haven't been there but a lot of island ferries ply this port. There must be something here.

1. Goodbye Siquijor April 18, 2024
2. January Chronicles: Bandilaan Meditation January 2024
3. My January Yoga Practice: A Journal January 31, 2024
4. Jan 2024: Squid, Balangawan, Margarita Pizza January 2024
5. December Chronicles: Yuletide Season December 30, 2023
6. December Snapshots: Bolo Bolo Dip, Christmas Lunch, Tuba Denizens, Friends Forever, Men Working, Cow / Crow December 1-30, 2023
7. Eggplant Bulad Pizza December 20, 2023
8. Canghaling Cave November 14, 2023
9. Kings and Queens November 13, 2023
10. Barangay Vote-Buying October 22, 2023
11. Real Estate Mapping October 1, 2023
12. Learning Cebuano: Oct October 1-31, 2023
13. Oct Food Hack: Pizza, Kinilaw, Coconut Bread, Fish Okuy, Carrot Omelette,Lemon-Grass Tea October 2023
14. Sep Snapshots: Fisherman, Granny, Pedicure, Big Fish, Garbage September 1-30, 2023
15. Sep Food Hack: Fish Tinola, Ratatouille, Chayote Omelette, Flat Bread September 2023
16. Together Forever Sep 11, 2023
17. The Cigarette Talk Sep 1, 2023
18. Siquijor Star Meditation Center Aug 31, 2023
19. The Lost Dogs of Siquijor Aug 27, 2023
20. Moving to a Bungalow! Aug 22, 2023
21. Aug Chronicles: CDO produce August 31, 2023
22. Aug Snapshots: Pan de Sal, Palpitate, Taho, Tuna, Pineapple August 1-31, 2023
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23. July Chronicles July 31, 2023
24. July Snapshots July 1-31, 2023
25. Learning Cebuano: July July 1-31, 2023
26. June Chronicles June 31, 2023
27. June Snapshots June 1-31, 2023
28. Learning Cebuano: June June 1-31, 2023
29. May Chronicles May 31, 2023
30. May Snapshots May 1-31, 2023
31. Learning Cebuano May 1-31, 2023
32. In Search of a Cool Climate May 25, 2023
33. The 64 km Bike Ride May 16, 2023
34. Lazi Fiesta May 15, 2023
35. The Boulevard Opening May 5, 2023
36. April Snapshots April 1-30, 2023
37. Learning Cebuano...Again! April 1-30, 2023
38. Kris Visits Siquijor Mar 17 - Apr 15, 2023
39. Exploring Siquijor with Marky Mar 25 - Apr 11, 2023
40. Siquijor Healing Festival April 5-8, 2023
41. The Talk at United Church of Christ April 2, 2023
42. Mar Snapshots Mar 1-31, 2023
43. Vigil for the Ghost Ship of Siquijor March 31, 2023
44. Judging an Essay on Gender Equality Mar 29, 2023
45. The Thief, the Shaman, the Elves and the Police Mar 20, 2023
46. Finally Acquiring the Motorbike Mar 18, 2023
47. Bitcoin Blunder Mar 15, 2023
48. Maria's Unsung Beaches Mar 11, 2023
49. Lagaan Falls Mar 9, 2023
50. Tibhong Spring Water Source Mar 8, 2023
51. Bolo-Bolo Natural Spring Mar 2, 2023
52. Reasons to Get a Wife March 1, 2023
53. Feb Snapshots Feb 28, 2023
54. Camagung-Ong Natural Spring Feb 28, 2023
55. Heeeere's Johnnie! Feb 26, 2023
56. Manifesting a Motorbike from Thin Air? Feb 18, 2023
57. The 'Bad Guy' of Siquijor Feb 15, 2023
58. Amazement from Drivers License Renewal in Siquijor Feb 15, 2023
59. Locong Falls Feb 9, 2023
60. Inguinal Hernia? Goodbye ABS! Feb 4, 2023
61. Jan Snapshots January 31, 2023
62. In Search of Tubod Cold Spring Jan 27, 2023
63. 1:4:2:3 Nadi Shodana Jan 26, 2023
64. Lazi's Boulevard Jan 22, 2023
65. Lazi: A Monthly Stay Jan 21, 2023
66. 7 Days in Maria, Siquijor Jan 14-21, 2023
67. Capilay Spring Jan 17, 2023
68. Siquijor: In Search of Resonance Jan 9-14, 2023
69. Riding Around Siquijor's 86km Coastal Road Apr 3, 2012
70. Exploring the Cantabon Cave of Siquijor Feb 23, 2012
71. Jovee and Missy's Excellent Adventure Nov 6-7, 2010
72. Freediving in Siquijor's Marine Sancturaries Apr 23-24, 2010
73. Island Tour of Siquijor Apr 22, 2010
74. Kram's Siquijor Wedding Apr 21, 2010