TheLoneRider
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Country > Philippines > Siquijor Island > Lazi
Date > 2023 > September
Activity > Yoga

Yoga

Practical Yoga

Practical Yoga

Yoga classes for optimum day-to-day functionality

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Isometrics Yoga Sep 23, 2023

Isometrics Yoga

Non-Traditional Yoga Fusion
This is a yoga class/sequence I developed many years ago which is a fusion of an Isometrics Workout and Pranayama Yoga - thus, it's not offered by any yoga studio or gym. You get all the benefits of yoga plus increased strength, improved muscle tone, and enhanced endurance.

What is Isometrics?
Isometrics is a physical workout where you contract a muscle and hold it without moving it. You can just close your fist and tense it, and it would technically be an isometric hold. Usually, there is no equipment involved.

In my sequence though, I add resistance training to the isometric hold - it adds challenge and produce a much better result. Example? I can push both my palms against each other. In some cases, I use a Terra Band on some sets where 'separation' is the exercise.

What's the Yoga part?
Actually, there are many Isometric Holds done in traditional yoga - High Plank for instance. In my sequence though, I include traditions in Dynamic Tension (this is an old-school term that has been revitalized by calling it another name - Isometrics).

Just like doing any yoga asana, priority is on the breathing (not on the isometric hold) and awareness is there at all times. The breathing could be the Wim Hof Protocol or any traditional yoga pranayama - Kapalbhati would be good on a Lolasana.

Methodology
When the body is in position, I begin my deep Wim Hof breathing while increasing resistance - full unrushed inhalation and fully emptying the lungs, 10X. On the last exhale, I empty my lungs, intensify the resistance, and do Maha Bandha Mudra (chin to the chest, perineum muscle contracted and belly sucked-in) until I can no longer hold the breath. I gently release the resistance and begin to inhale. This is one round. I do as many rounds as I can. I do the other side if the pose is assymetrical.

The Sequence

    Isometrics YogaClasp Hands on the Right Side - left hand is facing down and right hand facing up, both pushing against each other. 10 deep full breaths as the palms push against each other. On the last exhale, empty the lungs, intensify the resistance and do Maha Bandha Mudra. Hold this pose until you cannot hold your breath anymore. Gently release the resistance and begin to inhale. Do 5 deep breaths (to recover, no resistance). This is one side. Do the Left side.

    Isometrics YogaClasp Hands on the Right Side - left hand is facing up and right hand facing down, both pushing against each other. This is essentially the same as the foregoing set, but the direction of the hands are the opposite. 10 deep full breaths as the palms push against each other. On the last exhale, empty the lungs, intensify the resistance and do Maha Bandha Mudra. Hold this pose until you cannot hold your breath anymore. Gently release the resistance and begin to inhale. Do 5 deep breaths (to recover, no resistance). This is one side. Do the Left side.

    Isometrics YogaPushing Palms Together - palms pressed together by the heart or solar plexus or navel. Push together while doing 10 breaths. Maha Bandha Mudra on the last exhale and hold.

    Isometrics YogaInterlaced Fingers Pulling Each Other - this is the same as the previous set, but this time, instead of pushing together, hands are pulling apart through interlaced fingers. Pull while doing 10 breaths. Maha Bandha Mudra on the last exhale and hold. Tip: if you straighten both arms, the muscle contraction will be on the shoulder deltoids.

    Isometrics YogaPulling Arms Apart Using Terra Band - this is the same as the previous set, but this time, instead of interlacing the fingers, you use a Terra Band. With a Terra Band, you can widen your grip as you please. Pull while doing 10 breaths. Maha Bandha Mudra on the last exhale and hold. Tip: if you straighten both arms, the muscle contraction will be on the shoulder deltoids.

    Knees Pushing Out - sit with legs bent and together, hands outside the knees. Open the knees apart while hands push-in the knees while doing 10 breaths. Maha Bandha Mudra on the last exhale and hold. Tip: you can vary how much to bend your legs and vary how close you want your body to your knees - they will all affect if your arm is straight or not and which muscle is being used. Play with it.

    Knees Pushing In - sit with legs bent and together, hands inside the knees. Get the knees moving towards each other while hands push-out the knees while doing 10 breaths. Maha Bandha Mudra on the last exhale and hold. Tip: you can vary how much to bend your legs and vary how close you want your body to your knees - they will all affect if your arm is straight or not and which muscle is being used. Play with it.

    Arm Lifted Up - wide legs, left arm stretched sideways with Terra Band on left hand and on the left foot. Adjust the tension on the Terra Band so that you are challenged to have your arm parallel to the floor. 10 full breaths while pulling up. Maha Bandha Mudra on the last exhale and hold. Do the right side.

    Isometrics Yoga
    using a Terra Band, lifting the arm up

    Variations
    There are many variations you can play with. You can straighten your arms forward, vertically or behind you and press against them or pull against them. You can loop the Terra Band on a pole and pull on it. Be imaginative and play with it.

Ending Thoughts
The purists argue that I should not even use the word 'yoga' on this sequence because it's not on the yoga books. I roll my eyes. I used to argue with them. Now, I just don't care what their opinion is. I just know it works. I am the embodiment of my practice. My brand of yoga keeps me strong, resilient from disease, forever young, and harmonized with my surroundings (modesty aside). I have garnered many of the minor Siddhis that the ancient yogic texts subscribe to (no, I don't walk on water...I haven't developed any of the major Siddhis). Meanwhile, these yogic pundits battle with their demons that have taken long-term residency within as they pontificate on their notion of 'true yoga'.

--- 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


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More on Lazi:

Lazi Local Info
  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

More on Siquijor Island:

Siquijor Island Local Info

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
Siquijor Island Map
Siquijor
Siquijor - Dumaguete Boat Trips (as of Jan 2023)
  1. Montenegro Lines - at Siquijor Port, P234.00/pax, P169/bicycle, 7:30am/10:00am/2:00pm/4:30pm

    2. Montenegro Lines, Siquijor to Dumaguete

  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. Aleson Shipping, Dumaguete to Siquijor

  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)

    Ocean Jet

Siquijor - Tagbilaran - Cebu City Boat Trips (as of Jan 2023)

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

Siquijor - Plaridel Boat Trips (as of Jan 2023)
  1. Lite Ferries - at Larena Port, T-Th-Sun, 2:00 am, 5 hours, PHP?

Siquijor - Cebu (Liloan) - Cebu City BUS Trip (as of Jan 2023)

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.


Sugbo Urban

Sugbo Urban

Suggested Destinations After Siquijor Island

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.

Blogs

Siquijor Blogs
Siquijor Island
  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
  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

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