Country > Philippines > Bohol > Tagbilaran
Date > 2024 > May - June
Activity > Yoga

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May 27 - June 21, 2024

Yoga for Grown ups

Location : Tagbilaran, Bohol, Philippines

Turn Out
Concurrent with Kids Yoga, I was also conducting Adult Yoga for the working types. There wasn't much traffic, usually just 2, sometimes none. But towards the end, more showed up - Berlyn brought friends along. Princess and Ville were M/W regulars. Kat and Kim joined in the latter part of the program - I wish the other teachers and facilitators did too (Summer of Growth).

Event Poster

May 28

May 28 with Ville and Princess

May 30

May 30 with Daphne and Berlyn

June 11

June 11 class with Kat, Kim, Berlyn, Ville, Princess, me, Marissa + sister

June 18: Akash element (ether, sky, space, universe, infinity)
Theme: Akash element
Components: Akash mudra, HAM mantra, Visuddhi chakra, Jalandhara bandha Cardio vascular component: Fast-Foot shuffle
Participants: Kat, Czar, Gel, Monica, Kim
I talked about activating the Visuddhi chakra - higher levels of competence beyond others' abilities, understanding beyond the comprehension of many, gift of articulating complex ideas, developing a following. Of course, the standard Wim Hof breathing, Maha Bandha Mudra were all present.

June 18: Yoga on Akash element with Kat, Czar, me, Gel, Monica, Kim

June 19: Earth element
Theme: Earth element
Cardio vascular component: High Knee Taps
Tibetan 5 Rites component: Reverse Table (1st intro)
Components: Muladhara chakra, Mula bandha, Prithvi mudra and LAM mantra
Participants: Kat, Ville, Princess
Asanas were those where Mula bandha was engaged. I extended to 7:15 pm as I did a lot of storytelling - Alexandra David-Neel, Long-gom-pas, penetrating Tibet, etc.

June 20: Spinal Mobility
Theme: Spinal Mobility
Cardio vascular component: Butt Kicks
Components: back, side, front bends, twists, Wheel
Participants: Kat, Berlyn, Gel
Asanas: cat/cow, sphinx/cobra/updog, bow/superman, camel, Wild Thing, fish, bridge/Wheel

June 20: Spinal Mobility with Berlyn, Gel, Kat

There are a few things to look after for optimized health. Gut is one and Spine is another. This session covers the spine through front, side, back bends, and twists, with the Wheel as a peak pose.

June 21: Fire Element
Theme: Fire Element
Cardio vascular component: Jumping Jacks / Fast-foot shuffle
Tibetan 5 Rites component: Spining / Leg raises
Components: Minipuraka chakra, all bandhas, Kapalbhati, Bhastrika, Chin mudra, Mandukasana mudra, RAM mantra
Participants: Czar, Berlyn, Gabby and Kat

Fire is energy and energy is what keeps us strong, vibrant and full of life. When Man discovered fire, it changed humankind's evolution. Now, we rediscover fire...an energetic fire and activate a different kind of evolution - one that transcends the physical limitations of classical physics.

June 21: Fire Element with Czar, Berlyn, me, Gabby, Kat

Manipuraka Chakra

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CHAKRA: MANIPURAKA CHAKRA

CHANTING: LAM

RAM

/yoga_class/chant_ram.shtml

Single-pointed focus on Manipuraka Chakra (navel)
a) to start the class, 1 minute composure then 3 mins of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra
b) to end the class, 1 minute composure then 3 rounds of RAM chanting - ujjayi breathing on the inhale while focus is on Matangi Mudra, then RAM chanting on the exhale while shifting focus from the mudra to the Manipuraka chakra

INTRODUCTION

Class introduction: Manipuraka chakra (navel)

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This class revolves on Manipuraka Chakra. The mudra (mandukasana / matangi mudra), mantra (RAM), asana (mayurasana, hamsasana), pranayama (kapalabhati) and everything else will revolve around the Manipuraka.

FULL LECTURE: Manipuraka Chakra

Manipuraka

Manipuraka Chakra / RAM chanting

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Explaining Manipuraka (navel chakra) together with RAM mantra, including features and related topics:

Statement - "I have a strong body and a strong mind. I don't get sick and I am determined. I am a doer. I make things happen. I will dominate, assert and manipulate to satiate my thirst for power and respect. But is this all there is to life?"
Features
1. in accordance to the Buddhist concept, kundalini resides in Manipura (not at the Muladhara) - until the level of manipura (not muladhara), because this is where expansion of consciousness begins
2. the intensity of the pranic energy at the Manipuraka is like the dazzling power of the sun
3. there is an intelligence in the Manipuraka that guides us, "My gut-feel is...."
4. in the womb, the Manipuraka connects us to our mother via the umbilical cord. As an individual, the Manipuraka connects us the universe at large
5. meditating on the Manipuraka (navel chakra) gives us complete knowledge of our body and allows us to diagnose our sickness
6. activating this chakra cleanses the nadis and allows prana to flow freely throughout the body, eliminating disease and sickness
Famous people - Elon Musk, Jeff Bezos. These are powerful people who will bend reality to their will. But they're not yet spiritual.
Mantra - RAM
Sitting Pose - vajrasana
Asanas - backbends and navel contraction/extension/fortification
Pranayama - kapalabhati
Bandha - Uddiyana bandha
Blockage - shame (what are you shameful of? what in your past causes feelings of shame? Accept as fact of life and move on)
Activation - chanting RAM, Mandukasana, Nabhi Chikitsa (oil on navel), Kapalabhati,
Element - fire (thumb)
Mudra - mandukasana and thumb tip by the base of the little finger, then close the fist / matangi mudra
Warning - a lot of powerful people get stuck here and just amass wealth and power all their lives. The others evolve and realize that the world is not just about them - they explore humanity and discover love and compassion (this is when they move up to the next chakra, anahata)
Body / Physical - navel
Location - navel
Form / Color - lotus flower with ten yellow petals
Enhanced Human Qualities
1. all organs of the body optimally functional. Strong body and strong mind - no physical or mental afflictions can happen. Cannot get sick
2. one begins to seriously question his attitude towards life and his place in this universe (as a genesis to his eventual spiritual path)
3. able to face any disaster or accident with mental fortitude
4. determined, unwavering, a shaker and doer
Super Human Qualities (Siddhis)
1. develops divya drishti (divine perception)
2. you begin to realize that you are not the totality of your human perception (you are not your thoughts, memories, feelings, biases, etc.)
3. experiences the singularity of time
4. can enter the body of another
5. power to create and destroy
Manipuraka perspective vs other chakras
1. Muladhara: "I need food clothing and shelter to survive"
2. Svadhisthana: "sex, drugs and rock & roll"
3. Manipuraka: "I, me, mine - the world is my oyster"
4. Anahata: "I have love and compassion"
5. Visuddhi: "Instead of fighting with life, I begin to flow with the current of life. I perform at a high level of competence. People naturally move towards me because I can do things beyond their understanding and abilities."
6. Ajna: "My intuition is accurate. I have psychic abilities. I see things without the cobwebs and clutter. I see the world in black and white with a very minimal shade of gray (uncertainty, doubt, indecision). Nothing can touch me, nothing can disturb me. But experientially, I still do not feel the spontaneous ecstasy of life."
7. Sahasrara: "I am the convergence of energy and consciousness. The self, the universe and God become one"

MUDRA: MATANGI (Manipuraka Chakra)

Matangi Mudra

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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

ASANA

Hang

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Timed 3 rounds with twists and full fascia stretching (interspersed with stretching while fingers recover) and compare over time

Stretching

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Basic stretching to neck, shoulders, chest, back, side bends, pelvic roll, thigh stretch, knee roll, calf stretch

Surya namaskar A & B

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3 rounds of Surya Namaskar A, 3 rounds of Surya Namaskar B

Navel contraction/extension, Backbends | Wim Hof

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Chakrasana
Hamsasana
Mayurasana
Nauli Kriya

ADDHITTANA

boat / navasana

PRANAYAMA

Pranayama: Manipuraka > Kapalabhati > Mandukasana (mudra)

<--#include virtual="/yoga_class/p_manipuraka.shtml" -->

3 Rounds: on Vajrasana, do 1 minute of kapalabhati, empty on the last exhale, uddiyana bandha vacuum, do the fist mudra and place fist below the navel, and body bends forward to the lap. Release the uddiyana bandha, relax the entire body, while keeping awareness on the navel. Hold the breath as long as possible.

Inhale coming up, and briefly engage all 3 bandhas while visualizing a ball of fire burning hot in the navel. Exhale while chanting RAM.

MEDITATION

Meditation: Manipuraka Chakra

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Meditation: Manipuraka > Fire

In Matangi mudra, visualize the Manipuraka Chakra residing in your navel...a yellow lotus flower with 10 petals.

At the middle of this flower lies a small fire. Concentrate on this fire. Feel the heat. As you maintain focus on this fire, visualize the fire getting bigger, more intense and hotter. Feel the increasing heat.

As the body heats up, feel the body getting stronger. Feel the mind getting equally as strong as the body. The mind is steadfast, balanced, unwavering and determined. With a strong body and a strong mind, you make things happen. You are a doer. You act on your excitement. You do things giving your 100%.

Energy flows through you. Vitality and strength flow through you. Sickness cannot even come close. You are impervious to any disease.

CHANTING: RAM

RAM

/yoga_class/chant_ram.shtml

Ending Thoughts
Grown up Yoga was a counter-balance for me after teaching kids. Teaching kids can be draining while teaching grown-ups is always invigorating. It was my playground. I could develop sequences in different arrays towards a common theme.

Now that the program is over, when I get back from Cebu, I'll conduct yoga classes where the participants pay less/head with more people joining in - that's the plan. Maybe Kat's place is still available. That would be ideal as she would likely participate if it's her place.

--- Gigit (TheLoneRider)
YOGA by Gigit | Learn English | Travel like a Nomad | Donation Bank

Sikwate at Daday Painitan

(May 9, 2024) I'd been told by a few locals that the best sikwate in Tagbilaran is at Daday Painitan in Dauis. When I searched Youtube for 'sikwate Tagbilaran', Daday again came up. It was time to head out to Dauis for that fabled sikwate....more »»

Next Yoga story:

Yoga for Plus-sized Women

(May 24, 2024) When Joan asked if I would teach a class at Fox and Firefly, I said ok if it's a big group - going there and back was an arduous 56km trip. For a group of 12, I said Yes. But there was one consideration - they were beginners with plus-sized bodies....more »»

Bohol, Philippines

tourist attractions

Danao Adventure Park - zip lining, cable car ride, caving, river rides/trekking, off-road buggy ride, root climbing, rappelling and ultra-glide rides
Alona Beach - hub for tourists with hotels, resorts, restos, bars and dive shops
Chocolate Hills - hills side-by-side shaped like giant Kisses chocolate
Tarsier - pocket-sized marsupia looking like a monkey
Balicasag Island - one of the best dive spots in the Philippines
Loboc River - river cruise on a boat
Anda Beach - fine white sand beach with resorts, restos and cottages, 3 hours by bus from Tagbilaran
Cabagnow Cave Pool - brackish water pool about 5ft deep inside a limestone opening on the ground, 8 feet deep, P50
Lamanok Island - walk on a 100m bamboo bridge on stilts to a resto area to take a boat tour to caves and nearly attractions, P300
Combento Cave Pool - cave pool with underwater cave system, P20
Can-umantad Falls - long narrow drop until it hits a bulbous mound spreading it into a a curtain-like water canopy and down into a splash pool
Canawa Cold Spring - deep refreshing cold spring with developed pool area
Firefly Tour - evening boat ride into the river to watch fireflies

hotel

Fox & The Firefly Cottages - SUP paddle boarding, luxury riverside native cottages, mountain bike tours, SUP yoga
Baranggay Valladolid, Loboc, Bohol
Bohol Tropics Resort - seafront location, manicured surroundings, swimming pool, resto/bar
0133 Graham Avenue, Brgy. Cogon, Tagbilaran, Bohol 6300
Oasis Resort - Alona Beach location, dive center, resto / bar
Alona Beach, Panglao, Bohol

yoga

Jing Yoga - health & well being through yoga
The Courtyard - Airport Road fronting the church
Bohol Meditation and Yoga Center - 2nd Floor Lim Magtajas Bldg. CPG Avenue

Bohol Travel Info/Tips

Bohol FYI / Tips

the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located within the Alona Beach area
the tourist attractions in Bohol are far apart and spread-out. It would be difficult to visit them all using public mass transit. Better hire a van (P3500/day) if in a big group, or rent a motorcycle (P400/day + gas)
Bohol relies on its tourism for revenue. As expected, everything they can capitalize on from tourism is extensively used and developed

Tagbilaran Port to Panglao

You can charter any tricycle from the port all the way to Panglao (~P300), but if you want to do it on the cheap,

don't take the tricycles lined-up inside the port. Walk past the port gate and immediately outside, you'll see many tricycles. Take one to the bus terminal in Dao (~P15)
in Dao, take the jeep that plies the Panglao route (~P20)

Tagbilaran (Bohol) to Cebu City by boat

** schedules and rates keep changing, call for latest schedule

Weesam Express - departs 6:15 AM, 11:30 AM, 4:00 PM
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
Ocean Jet - departs 6-7:05-8:20-9:20-10:40-11:40AM, 1-2-3:30-4:20-5:30-6:30PM, 2 hours, arrives Pier 1 in Cebu
Open Air / Tourist Class P800, Business Class P1000
+63(32)255 7560 / +63 (32) 255 0115 / 0917 638 0000
SuperCat (2GO) - departs 5:50-11AM, 3:45-5:25-8:15PM, arrives Pier 1 in Cebu
P 500.00
+63 32 233 7000

Things to do, Places to go in Bohol

Chocolate Hills - this is a clustering of more than 1200 hills within a 50km² area. They range in height from 30-50 meters. What's unusual is their near-perfect conical shape resembling an individual chocolate chip. No one knows how they were formed. Entrance is P50/pax.
Tarsier Conservation Area - located Upper Bonbon, Loboc. The tarsiers are no longer being played at by tourists as circus props, but instead, visitors now view them in cordoned-off areas in their natural 6ha habitat. As they are territorial and nocturnal, they are predictable on where they can be viewed. P50/pax.
Alona Beach (Panglao) - Alona Beach is the tourist hub of Bohol. It has 1.5 kms of white sand beach lined-up by bars, hotels and restos. Alona is also the jump-off point for Balicasag Island, a world class dive destination.
Danao Adventure Park - located in Barangay Magtangtang, 72 kms (2 hours ride) from Tagbilaran. Adventure activities include river trekking, tyrolean traverse, rappelling, bouldering, rock climbing and ziplining.

Bohol Blogs

Bohol blogs