Once upon a time, I used to swim every single day. I got better with practice but it was only when I began swimming in London public pools that I got really FAST!
Unlike over here in sunny Malaysia, Londoners are very orderly. There are lanes cordoned off for fun-seekers, then lanes for beginners, then moderate-paced, and finally for fast swimmers.
In the middle of winter, in an outdoor heated pool, I decided to try my luck with moderate-paced swimmers. Over there, you would be swimming hand to feet and very few people swam anything but the front crawl / freestyle stroke.
I kept slapping the feet of the swimmer ahead of me and I just couldn’t slow my pace. This was even when I was using a pull buoy.
So I tried my luck with the fast swimmers and the tables were turned. The guy behind me kept slapping my feet and once or twice I had to dive down to allow those behind me to overtake above me.
But I persevered and in a few weeks, I kept pace with the best of them in the fast lanes of the outdoor swimming pool (in winter).
Yoga is much like this, especially if you are seeking to improve in the physical practice on the mat.
Once upon a time, you could say I was “religious”. I was born, baptised and confirmed as Anglican (or “Anglo Catholic” / “Church of England”) . To be honest, I wasn’t really “into” religion when I was younger. In fact, up to my mid-teens, I was a little bit up to my gills with religion.
By my late teens though, I decided to read the Bible – cover to cover. I began with the ‘Good News’ translation, followed by the NIV, then the KJV, and finally the New King James version. I finished all these by my mid-20s (I also read the missing books from the Catholic Bible by my mid 30s).
When we seek to expand ourselves, it’s not just our mind and emotions that need to expand, but also our bodies. We learnt in a previous post that a slouched position is a position of stress, a posture of fear even.
And sometimes, we don’t move towards expansion / transformation / manifestation because part of us is fearful or stressed. Moving forward, away from safe spaces, can be frightening, stressful event.
However, opening up our front body, especially our heart space, sometimes helps us to embrace the capacity of change and expansion. Before you move on to the yoga poses illustrated in this post, however, take a read of the following blog posts on yoga heart-openers:
The first and last on the list may be most helpful to you before you proceed. Also, if you have any low back issues, please be very cautious and seek the advice of your medical practitioner before you proceed.
The next four yoga movements / poses may help you open up your heart and embrace change and expansion.
There is so much talk about ‘transformation’ and ‘manifestation’, both of which is taken to mean expansion. Most of the times, we also throw in the other favourite catchphrase – ‘abundance’ – into the mix as well.
In the same breath, we usually talk about yoga being all-accepting and all-embracing, of being ‘inclusive’ and tolerant of us, at whatever stage of life we are in, and whatever frame of mind we may be in.
This is all true… but there’s a BUT!
Let’s pause and ask what all this means. What does it mean to ‘manifest’? What does it mean to ‘transform’?
Let me be clear – ‘transforming’ / ‘manifesting’ / ‘expanding’ is not for the faint of heart. It’s not for those who embrace cancel culture, negating aspects and capacities of events and of others because it doesn’t suit them.
Expanding ourselves means we have to reflect on what triggers us, explore what holds us back, what is it about ourselves that is stopping us from moving forward.
It is gritty, dirty work that requires us to look at ourselves under a microscope. So for those of you who believe yoga is all sunshine, flowers, meadows and beaches, perhaps don’t read this blog post.
It may have been early 2020 or 2021 when Eddy and I decided to revisit Cameron Highlands. He hadn’t been there since the early 200s, while the last time I was there was either in 1987 or 1988. In a sense, it was nostalgia for him, and for me, it was a discovery of a place that was considered a go-to Malaysian vacation destination.
However, things weren’t meant to be, the torrential rains caused us to reconsider our drive up (landslides, you know), so we cancelled the trip, and the next thing you know, we were either in or back in lockdown (again).
So much like Desaru, we said by hook or by crook we needed to get up to Cameron’s for a break this year.
On a personal front, I was feeling burnt out – every aspect of my life felt stale and some personal matters that causing me concern. I needed to get away, and I thought a trip to somewhere “new” (I think I may have been up to Cameron Highlands maybe three times in my life, and none in my adult life) may help refresh me.
The highland is pretty large, situated in the northwestern tip of Pahang, bordering Kelantan in the north, and Perak in the west. It comprises of three sub-districts: Ringlet, Tanah Rata and Ulu Telom. Its administrative centre is Tanah Rata (where we stayed), and it has eight settlements, the most famous of which is Brinchang. Also, if you travel through the new route (which we did), you’d have to pass by a few other settlements, such as Kampung Raja.
Expansion may arise through the surya namaskar movements, and also, of course, yoga heart-openers. As a prelude, yoga heart-openers (aka yoga backbends) are essential for our posture as we spend so much time hunched over, whether at work, while driving or while on our device.
A slouched posture with a chest that is caved-in is a posture of fear and stress. Our ribs (and therefore our diaphragm) are encumbered in breathing. Think about it, a posture that is kyphotic in the thoracic region is a defensive position.
So opening up our heart space (anterior thoracic region) requires a degree of courage, both physically and emotionally. When we open up ourselves to others, it requires courage. It requires us to be vulnerable and authentic in our sincerity. The same can be said when we open up physically in our heart space.
Here are some links on yoga backbends (with the watchpoints – so please don’t skip them!):
Sometimes, you just need to get away from it all. Life may seem stale, or life may seem overwhelming. Sometimes. you may feel no one understands you or no one truly appreciates you. All these are perfectly valid reasons to take a self-retreat. Another perfectly valid reason to take a self-retreat is just because you have time and feel like you want one.
Taking time off to heal and rejuvenate is totally fine: after all, you need to look after yourself before you can look after the other responsibilities you have. Recently, I took some time off and did a few brief self-retreats, culminating in a full-day at-home self-retreat that really did the trick! Here are a few pointers I would like to share with you.
Why do you need a self-retreat?
When I was planning a self-retreat, I thought I just needed to get away from urban life and daily routine. So I thought I would feel renewed after Eddy and I took some time off in Cameron Highlands. I was wrong.
Empowering you with quick tools to help bring clarity and calm to the mind and body.
A corporate yoga and mindfulness workshop.
Have a toolbox at your fingertips to help you de-stress at work in bite-size form, so that you can progress through your day with clearer, fresher minds and bodies.
The Yoga Lunchbox is a three-hour workshop empowering busy workers with quick tools to help bring clarity and calm to the mind and body.
Participants of the workshop are taught mindfulness tools and yoga stretches – independent of each other – to use as and when they need them, so that their decisions and actions at work will be free from stress, reactiveness and overwhelm.
Using yoga movement to salute the light within ourselves..
The classical surya namaskar.
The classical sun salutations (Sanskrit = surya namaskar) is a yoga movement flow that combines a number of yoga asana. In the case of the classical version (or Sivananda tradition) discussed here, there are 12 steps or movements to the flow for each side.
When we practise the sun salutes, it is an inner salute to two aspects of the sun (as a metaphor) within us:
Energy – we are energy and we acknowledge that energy that enables to move, be still, causes us to breathe, think, digest, blink our eyes and even to sleep – all our abilities made possible through energy;
Light of awareness – our awareness to anything and everything that has our focus, including our breath and movement in the sun salute practice.
Life has ironies. I’m not sure how it happened, but I myself went through a pretty big wall in my journey forward. I couldn’t feel the need, desire or wish to serve, work, even get out of bed. It was probably burnout, and usually after a break, I would be up and raring to go!
So, Eddy and I headed out to Cameron Highlands (more of that later), but sadly, after the holiday, I felt even more lethargic. In fact, I almost felt like I was falling ill.
I haven’t discussed it here, but I share caregiving duties with my brother to look after both my parents – who are ageing and somewhat unwell. That has taken a toll out of me, both mentally and emotionally. This obviously affects me physically and with my job.
So what did I do?
Firstly, I continued with my meditation, reiki and movement practices. Part of me realised that my movement practices also felt stale, so I began digging around for something new to do, something that my reinvigorate me – and I remembered, swimming!
Some of you may know that I was down with COVID-19 recently. In a way, it was a good experience because we have been trying to keep the virus away from our system through lockdowns, and we have been trying to mitigate the damage the disease does to us through vaccines and booster shots.
Plus, there is some trepidation about going back into society in a bid to avoid COVID-19. Still, many people are catching the virus, and have no idea where they got it from! Me, included.
Many of my clients and students asked me how was it for me, what did I do to help myself during my enforced quarantine, what supplements did I take (if any), what was the experience like. So, I decided to share this in a blog post for everyone.
Firstly though, I would like to remind you that:
Everyone experiences the virus differently, with different symptoms, side effects and after effects, so what I experienced may not be the same as what you may experience;
Everyone has different levels of health, fitness and wellness, so our bodies have different abilities to fight the virus;
Some of us may have underlying conditions, such as diabetes, heart-related issues, and other lifestyle diseases that exists, so again, we have different capabilities in terms of fighting the virus.
As such, the first port-of-call for you if you caught the virus would be either your medical practitioner or your government, whichever is required by law in your country.
And now – my experience with COVID-19 and what I did and what I consumed to help!
Folding forward is just the first step in our exploration of letting go and release through yoga. One step further in movement would be to fold forward and twist.
As we have discussed, anytime we bring our torso close to our thighs or the other way around, it is a forward fold. When we fold forward, we press our internal organs with our lower limbs – the stomach, live, spleen and intestines – thereby releasing possible residual toxins stored there.
When we fold and twist at the same time, there is the added component of pressure to these organs, as well as the opening of our posterior chain in a way we don’t usually stretch them out. This means we have both a release in the internal organs, as well as a release in the skeletal muscles.
Here are four yoga poses (some in modified form) to help you get on your way!
IMPORTANT: these instructions are for apparently healthy adults with no injuries. Please do check with your doctor if you may practise these yoga poses. If you do have injuries, and need modifications, please do contact me.
The breath is incredible in helping us let go, gain distance from what’s gripping us, and perhaps from there, some clarity. I don’t mentioning that I was down with COVID recently, and the breath helped me a long way everyday in overcoming the emotional and physical struggles I had during quarantine.
The breath can be used for so many things; the breath helps to soften us to let go, and the breath helps to thin the grippings we have to perhaps reach our toes.
I have listed four ways you can use the breath to help you let go.
We can use the body (and the breath) to help us let go – ‘softening’ or ‘thinning’ the fluctuations and grippings that pervade our thought and emotional patterns. Typically, the yoga asanas that help us invite the capacity to let go are forward folds (or bends), and also yoga twists or twist and fold.
Folding or bending the body forward requires our entire back body to stretch. In yoga, the back of the body (or the West) represents consciousness, while the front body (or the East) represents manifestation. So, we are actually moving from consciousness to manifestation.
It is good to bear this in mind as you practise the poses below. It is always great to be able to manifest (whatever we are doing) skilfully and safely, rather in a haphazard, any-ole-way manner. What do we want the result of our manifestation to be?
The first three yoga postures below help you fold / bend forward towards your toes. In essence, the first three yoga poses helps to move you towards the final fourth pose.
Give all four of them a try and let me know how it goes for you.
One of the things I hear the most frequently from new clients is “I cannot touch my toes” (the other is “I’m so inflexible!”). I get this, there was a time when I could barely touch my toes, and when I did, it was incredibly unsafe for my lower back.
Forward bends or forward folds in yoga is great to help us release (or let go) of trapped emotions in our body. We open up the back body, which tends to take the burden of our posture throughout the day.
But just like letting go, folding forward is actually a far more intricate process than we may think. We don’t just bend our spine to reach downwards (forwards) to reach our toes or to pick up things. That kind of movement may cause us injury, whether in the short- or long-term.
When it comes to folding forward to reach your toes – the thing is, our toes are attached to our feet, and our feet are attached to our legs – we can always touch our toes.. The question is how safely are reaching forwards to touch our toes.
Are we doing ourselves any harm along the way when we bend to touch our toes?
The sciences of yoga and Ayurveda are closely related, and using modalities of one may enhance our practise of the other. Here, we will take a look at the concept of aromatherapy – a modality I use often – in our yoga practice to help us ground and balance in our transformation through yoga.
Aromas have a powerful influence on our mind and body, In terms of our emotions, we need to understand how our brain works in relation to our emotions. Within our brain lies the limbic system – the emotional centre of our self. Every thought, emotion, all our experiences, memories and lessons are stored in the limbic system.
We have been immersed in grounding practise through yoga recently. What better way to put the wisdom, movement and breath practise into one yoga movement practise?
Below, I have put together a few short snippets of yoga practise for you. Follow the practise in sequence, or just whichever works for you based on your time and convenience.
As a preamble, check you have a quiet space and about at least ten minutes free. Have a good yoga mat, have a towel handy, and also some cushions or more towels if you have knee issues. For other struggles or challenges you may have, email me and I will do my best to help.
Would you be super surprised if I told you the best yoga poses for balance are standing balance poses? I thought not!
Further to our discussion on the Earth element / prthvi previously, standing balance poses really helps us to get grounded and balance at the same time. From personal experience, when I am a little less grounded, or when I am running ahead of myself, or when I lack inertia, my standing balance is shaky or unstable, and sometimes just doesn’t happen. So let’s not even think about arm balances or inversions!
Seriously, standing balance yoga poses are good indicators of how balanced we are in life or for that day. There is no scientific proof of this, but yoga is a little beyond science, it’s also experiential. If you are already practising, try it and see (and let me know in the comments of your experiences!).
In addition, as we grow older, the more important it is to be able to balance. If you think about it, we are always in balancing when we walk or run, because we always have one foot off the ground. As we age, this becomes a greater challenge when we stumble or have less coordination.
As we ground and prepare for our transformation through yoga in our midlife, it is always good to have balance. Balance is one of the most skilful capacities we hope to cultivate in yoga, and it is crucial for grounding, letting go and expansion / manifestation.
Yoga philosophy is great when it comes to finding that middle ground to between inertia and being inert when it comes to our midlife awakening through yoga.
Santosha / Contentment.
From the Yoga Sutras of Patanjali, we have second rung of the Eight-Limb Yoga Path – or Ashtanga Yoga, namely the niyamas. The niyamas guide us towards a more positive and skilful relationship with ourselves. Only once we form a good connection to ourselves, we may in turn form positive and enduring relationships with others.
One of the elements or capacities of the niyamas is santosha – or ‘contentment’. Being content actually is far more difficult than we may think. Even in our everyday life, we have thoughts about ‘how the day may be better if…’ and in life, ‘how we may be happier if…’ It’s bound to pop up, at least now and then – we are after all only human.
While. we ground to move forward, we also need to be open to let go. While we will be looking at letting go as a capacity much more extensively later, we can begin to loosen any gripping we have right now as we ground to move forward.
While I am much more practised as a yoga teacher, I also am a reiki healer. One of the preparations for reiki healing is a mantra meditation that helps to liberate us from unskilful capacities that usually grip us throughout the day.
The meditation uses the Five Principles of Reiki by Dr. Mikao Usui, and you too can use it in your meditations for transformative change in your (mid)life. Before we begin, however, let’s take a look at each of the principles in turn.
If ever there was a time we need to realise that the body and mind are so closely interconnected, it is the time we decide to move forward. The mind is in the body, after all, and the mind tells the body what to do, and the body even can tell the mind how to feel!
Our bodies speak to us. They tell us how and what to feel and even think. They change what goes on inside our endocrine systems, our autonomic nervous systems, our brains, and our minds without our being conscious of a thing.
Amy Cuddy. “Presence: Bringing Your Boldest Self to Your Biggest Challenges”.
We have always know this in yoga, and other physical fitness modalities. The body and the mind cannot be separated – how we hold ourselves, move and breathe actually show the world how we perceive ourselves.
Why is this important when we decide we want a change, and want to move forward? Because we need to convince – not just the world – but ourselves that we are more than capable of accomplishing our goals. And in holding ourselves physically in ways that support our plans to move forward, we actually do move forward!
When we seek transformation or change, we need good grounding, and the grounding steps we take also requires the capacity to move forward. While many consider yoga “just exercise” or “just stretching”, the philosophy underpinning the ‘exercise’ and ‘stretching’ is key – otherwise, it really isn’t ‘yoga’ as such, it is really is just exercise and just stretching.
There are quite a number of helpful philosophical resources in yoga that helps us to move forward in our plans for transformation. All of them require reflection, so all of them require courage on our part.
There is nothing harder than looking within ourselves and discovering things we never knew while peeling the layers. So while we remain open in hearts and minds, we also should be gentle with ourselves. Just so long as we move forward.
I love travel – experiencing new places, observing new cultures – even if it’s in my own country. In fact, sometimes, travelling domestically is great because it gives me the opportunity to see my own country and experience cultures hidden away in the villages and countryside, cultures that belong to me as a citizen of this space.
Because of the two years of pandemic, travel has been difficult though. In the beginning of 2021, I had planned to go for a short break to Cameron Highlands, a hill resort area in Malaysia, with my partner, Eddy. Unfortunately, due to the torrential rains of the monsoon season, we decided to cancel the trip. It was just as well because a few days later, there was a tremendous landslide that caused some devastation and isolation to the hilltop town.
This year, we decided to head to Desaru, on the east coast of the peninsula in December. As expected, the torrential rains came again, but surprisingly it didn’t hit the east coast at the time we had planned.
This short meditation practice brings our awareness entirely to our feet. The process is meant to help us have distance from grippings that may cause us to struggle – whether we are seeking change, or whether arising from daily life.
Begin by finding a time when you’re not likely to be interrupted, have your mobile devices either turned off, or on silent, or best yet, not with you at all. Have the place as bright or as dark as you like, provided you are comfortable. Then sit down whether on a chair with feet on the floor, or on your meditation cushion or mat with legs crossed.
When we ground in yoga, we bring ourselves to the present moment. This happens when we bring all our awareness to one focus point. The best point to focus on is our body, because our body is always present.
Of course, when we talk about about grounding, the best body part to focus on is our feet. So let’s take a look at a four yoga poses that will help us ground well on and off the mat.
When it comes to transformation, we need to have a solid grasp of our foundation – as well as have a good foundation – to elicit that change. In yoga, we use the tool of grounding to help us through challenging moments.
As a preamble though, it’s good to know that challenges come in moments. We just need to survive that moment, and then we can move forward. After awhile, these challenging moments may have greater intervals between them.
And we overcome them, there is the sense of power (or Lakshmi) that we have, that we can draw upon the next time the challenge comes around.
What is grounding?
Grounding means many things in many disciplines, but in yoga, it means bringing ourselves to the present moment. What we seek to do when we bring ourselves to the present moment is to distance ourselves from the grippings of the past and of the future.
Think about it. When something challenges us, it usually is something that haunts us from the past, or something we seek in the future. So going to the example of cutting down coffee intake, if I am yearning for a cup of coffee, it’s my focus on future gratification that drives the moment. I am not focused on what’s happening right now. It is an opportunity to bring myself to the moment, what I am experiencing right now.
It’s the New Year! I don’t usually have New Year’s resolution, but this year, I have a big one. It’s to move away from being a yoga teacher, and move towards being a yoga visionary. What this means is basically moving away from working daily gigs to planning and implementing how I hope to serve you in the long-run. Shout-out to Kelly McHugh, founder of Digital Yoga Academy, for the inspiration!
What about you?
Are you planning to make changes for yourself. As a midlifer, we usually assess where we are and what we hope to achieve or acquire. Some of us hope to make changes to our health or wellness, some of us hope maybe work more in community work and give back to society.
Our midlife holds a myriad of opportunities because it really isn’t too late. The best thing about being a midlifer is we have a slew of experience behind and an accumulation of knowledge and wisdom. Plus, we have time to make changes, if we take the correct measures and are patient with ourselves.
Changing is as easy as you think.
Our mind isn’t only the bulwark of our transformation, but the fountain from which we draw our ability to change. For me, some things can be easier to change – for example, I had little problem giving up sugar and high-glycemic carbs and meat during my yoga teacher training. I still have little difficulty abstaining from these.
However, I do struggle with abstaining from coffee. Not that I want to give up coffee completely, but just reducing my intake. However, I tried alternating cups of decaffeinated with my daily intake (which is a lot!), and I found that this really helps.
Another change I find I struggle with my impatience and judgment while driving. But years of working with tools learnt from yoga and reiki has led me to be a lot more equanimous than I ever used to be. I am not 100% zen, but I am more zen than not, which is something I am really happy about.
Let’s explore some yoga poses for meditation, perhaps because these kind of seated yoga poses tend to be less flashy and popular, but belong in the yoga practice, and also lends something to our meditation.
As a precursor though, let me begin with stating that all yoga seated poses require core strength to maintain an upright spine, an open collar-bone and a lengthened back of neck.
Once upon a time, there was a man who found his mind wondering when he meditated. Tried as he might, he couldn’t “still the mind” and found himself miles away daydreaming. He even found himself disappointed when his meditation timer rang, so engrossed was he in his stories.
Contemplation with stories, a form of Ignatian meditation, sounds like the type of meditation this guy should be doing.. Made famous by Saint Ignatius Loyola, this form of meditation (or reflection or prayer) can be liberating because we have the liberty to live a story during the time of our sitting practices.
As a backgrounder, Saint. Ignatius Loyola, born in 1491, was from a family of minor in Spain. He was seriously wounded during a battle with the French in 1521. During his convalescence, Ignatius was aroused through Christianity to do great things. Over time, Ignatius became skilled in spiritual direction, with his insights compiled in his book ‘The Spiritual Exercises’. Together with a small group of friends, Ignatius Loyola founded the Society of Jesus, or the Jesuits, who are conceived to be “contemplatives in action”.
While this form of meditation may be rooted in Christianity, it can be used with any forms of stories, reflections, even poetry. The practice need not use religious texts at all, so let’s have an open heart and humbled mind to receive.
Moving with yoga sequences based on the stories helps us to embody the capacities we reflect on in the tales. This may move us to greater reflection, and from there, greater clarity and calm within ourselves.
If you are feeling triggered all the time, easily blaming others and seeking clarity for yourself, we can use the stories to perhaps learn a little about our own story – what we tell ourselves, what others have told us, the things that have happened to us and how we responded – and how all this and so much more become part of our narrative.
With mindful reflection and movement through stories, there is potential to declutter. And that is how we slowly move towards clarity and calm for the long term.
There once was a woman who was curious to learn about what Shiva’s role in yoga practice was. She learnt that Shiva was considered to be the ‘ultimate yogi’, and wondered if this was a gender-thing, or because he was greater than other deities discussed in yoga.
This lady found out soon that Shiva – the ultimate yogi – represents subjective consciousness, and not really a god or a man (although he could be that, if she wanted to see him that way).
The woman in question began to see that whenever we discuss Shiva, it is rare we that we do not also mention Shakti, or the goddess. The goddess represents many things, but in the context of Shiva, the goddess represents energy (or power). In some contexts, Shiva symbolises purusha (which is the mind independent of nature), while Shakti symbolises nature (prakrti).
The woman in our story discovered that it was important to understand that these concepts were told as stories to people over time. The wisdom was given characteristics, humanised and deified so that the concepts would be understood more easily, and also easily recounted to others over time.
It’s not just when we sit and watch TV or a movie, or when we open a book for our bedtime read. Stories envelope our lives because we are stories.
From the moment of birth until the day we are immersed back into time, we live a story. The choices we make, the people we meet, the happiness we bask in and the sorrow we feel are moments of our stories.
Our stories are intertwined with stories of those around us, and they contribute to our stories by giving us tales of those who are in their story. We react, we respond, we judge, we praise and we condemn.
And all this is part of our story.
How we view our own story can be very different from others we aren’t the protagonist in our tale. Just as how we view the story of others isn’t the same as how they view it. After all, they are the protagonists of their stories, not us.
What has this got to do with clarity, calm and confidence?
The thing about clarity, calm and confidence is that it all boils down to us. If we want to have clarity, we need to work to declutter. If we want to invite calm, we have to make an effort and skilful choices. Once these two elements come into lives, we tend to get a little confident.
What with World Heart Day on the 29th of September and World Stroke Day on the 29th of October, let’s see how yoga helps our heart health.
Yoga has four distinct components that helps our heart, bringing measurable improvements to our cardiovascular health, lowering our blood pressure, improving our sleep, and mitigating inflammation to our arteries.
Of course, most of us view yoga as a form of exercise. Some see it as stretching, others see it as gymnastics, and maybe some of us see it as just lying around on cushions and bolsters. Yes, yoga is all this and much more!
We know exercise is good for the entire body, not just the heart. And the wonderful thing about exercise for heart health is that certain exercise programmes can help us regain elasticity of the heart muscle, even if we only begin exercising before the age of 65.
Cardiologists from the University of Texas Southwestern Medical Center and Texas Health Resources in Dallas discovered that we can reverse stiffening of our heart muscle that can develop from lack of physical activity if we commit to an exercise programme (see here).
It’s Healthy Lung Month in the USA, and it seems like a great time to discuss yoga breath work, also known as pranayama, and the benefit it brings to our lung health.
Our breath has been present from the moment we are born, and leaves us when we leave life. It is linked to every moment, and carries us through every emotion and experience.
When we are anxious, stressed, unhappy, we may find our breath shallow, short and rapid. When we are sated, or relaxed, or when we are with loved ones or in joyful moments, we may find our breath deep and full – we may feel it from our belly right to our nostrils.
Our breath carries us through life, so let’s give the organ that generates our breath a little love and care.
How often do you notice your breath?
For me as a yoga teacher, the first thing I would suggest you do is to notice your breath and the experiences and sensations your lungs give you. Breathing is easy when you have healthy lungs – is your breathing is natural and easy? Notice your breath as it is, avoid making the breath longer. Then check-in with your breath and lungs. Then continue reading!
When we breathe, our diaphragm should be doing about 80% of the work. Our lungs receive the oxygen (mixed with other gases), and expels the waste gas out. Lung HelpLine respiratory therapist, Mark Courtney, explains this about healthy lungs:
Often times, yoga is stripped of its “religious” background because it is felt that “yoga should be for everyone”, no matter what religion or whether they are religious or not.
It is also felt that the stories in yoga are “woo-woo” and it sometimes “offends” the sensitivities of those belonging to other faiths. While this may appear to be fair statement to some, I personally do not ascribe to it.
I am Christian, and yoga philosophy embodied in its stories has helped to expand my faith and my mind. The stories are a crucial part for growth. When we grow, it usually requires a challenge to our minds or to our comfort zone. And challenges are not to be feared, as Kelly McHugh of the Digital Yoga Academy has often said to her students (including me!).
Secondly, the stories are not ‘religious’ in the sense some of us are used to. The gods and goddesses, demons and monsters, do not represent actual deities or beings or entities. What they represent are metaphors, ideas and capacities.
To celebrate World Animal Day (4 Oct 2021), let’s talk about why I let my cats run wild when I teach and practise yoga. This piece was written prior to Helios joining our household.
So, many of you who have seen me live-stream a yoga class have seen all of my cats: four of them. There is Dusty, aged 20; Raven, aged 16; Ariel, aged one; and Luna, aged one also, but the youngest.
Some of you have been disturbed by Dusty’s sudden meowing. Being 20 years old, she’s like an elderly dementia senior; she sleeps deeply, and suddenly wakes up all confused, and expresses it through loud meowing. Her meowing is loud coz she’s partially deaf.
Meanwhile, others may have seen Ariel beg for my attention, or Luna bringing her toy for me to throw fetch with her.
So here’s why I try not to let them bug me. It’s related to yoga and spirituality, and it’s pretty important in yoga practice.
When it comes to meditation, most people say to me they cannot sit still and do nothing, because their thoughts begin to interrupt. Some clients say that they begin to think about lunch or dinner, or what they will buy online after they finish their sit practice.
In a sense, all this is fine. The thing is – in our modern life, we have expectations of obtaining goals. We rarely look at an activity without hoping for an outcome (lose fat, gain flexibility, lower blood sugar) because our activities usually are all outcome-based (consider how we have been put into this thought pattern from the time we hit school).
There is no KPI to meditation.
Yoga movement and sitting practices have no KPIs. Do not consider what you see on social media as the outcome you get from moving on the mat. And do not believe that calm will be ushered in as soon as you sit to meditate.
During meditation, of course our mind may wander. Of course, we may suddenly discover an itch that wasn’t there before we sat down. Of course, we may find our stomach growling in anticipation of the next meal. Meditation was not made for robots.
During this time of pandemic, economic dip and – for some of us – political turmoil, it’s likely we have been experiencing stress – whether we realise it or not.
This in turn may lead to elevated blood pressure. If we ignore this, it could lead to less than desirable results. To learn more about how to regulate your blood pressure, read the previous post below.
WHO defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”.
If the stress and overwhelm of the day is getting to you, the best thing to do is ground first, then centre yourself. Grounding and centring helps to bring yourself to the moment and to your self. This creates a distance between yourself and the overwhelm / stress / anxiety gripping you.
Once you have created the space between you and the gripping, you can move forward with greater clarity and calm.
When I first began learning how to teach yoga about a decade ago, I was amazed at the number of things we can use to help us learn how to get into yoga poses.
“Yoga doesn’t mean lean bodies contorted in amazing shapes on the mat,” I had thought. Helping out at Manasa Yoga’s special classes for older people, and people living with Parkinson’s, Alzheimer’s and dementia really was an eye-opening experiencing.
Reasons to use a chair for yoga.
Before we move into how to use chairs for yoga, and chair yoga sequences, here are a few reasons to use the chair for your yoga practice.
Home yoga practice is now the norm, with COVID-19 and its variants, and also on-again / off-again lockdowns taking place worldwide.
Opportunities to grow your home practice, connect to yoga poses, yoga drills and yoga philosophy can help us draw in the calm and clarity to help us navigate this new world that is developing before our eyes.
None of us were born super yogis.
All the social media photos and videos you see are from hours, months and years of practice; of discipline and deep focus and ‘tapas’ (want to know what’s ‘tapas’? Learn more below!).
Are you suffering a little from low back pain, like me? Sitting in our cars, slouching over our computers, standing a great deal when presenting or teaching a class, climbing stairs to avoid lifts, heavy squats, too-soft mattresses – all these contribute towards having soreness in the low back.
Here are a few yoga wall stretches I do to help relieve low back tension. They are easy, accessible, you can do them anytime – so long as you have a wall.
Movement is so important for us. I think we all know that human beings weren’t meant to be sedentary and stagnant – we are meant to move!
Sadly, our lives have become busier and busier. An eight-hour workday never really is “eight hours”, and sometimes our work bleeds into our weekends as well. This leaves little time for family, friends, let alone exercising and movement.
However, if we let ourselves go, it is most likely to our detriment – whether short- or long-term. Our body doesn’t only contain stress occurring from our physical activities (and non-activities!), but also our emotions.
Malaysia had its first full lockdown last year and I lost so much fat, it was incredible. I followed basic principles most personal trainers / fitness coaches know and dropped three kilograms & three percent body fat. Take a read below:
Read a few of the things I did last year to lose fat and get lean:
But then this year…
Malaysia had two (read that – TWO!) total lockdowns since January. The January 2021 lockdown had me emotionally drained and feeling depressed, mainly because so many great things had been happening in my work life and also physically in terms of bodybuilding.
However, in February and March, when things had opened up, I began to experience burn out at the gym, so I took it easy. By the time we went into the second lockdown (🙄) in May, physically my condition wasn’t tip-top (which was okay because I had planned to go full throttle in May).
So it was with dismay that I saw total deterioration in my condition by the end of May. With some reflection, I realised these were the mistakes I had been making:
My workouts weren’t intense enough – I was translating my gym workouts to home, using the lighter weights I had that didn’t give me the intensity I needed to lose fat, or the volume to gain muscle. Also, because it was a “direct” transfer of a gym-to-home workout, I neglected cardio.
I wasn’t consuming enough protein – I had minimised my protein intake during March and April 2021 because I had dropped my workout days to three times a week. When the lockdown began, even though I exercised, my mindset was that if I didn’t go to gym, I didn’t need to consume the protein. That was a big mistake.
I was consuming more sugar than necessary – I discovered the joys of condensed milk and dumped it into coffee every single day! What a big fat mistake that was!
Added to this was the drop in muscle mass due to my scaling back in the gym during March and April 2021, and that caused a greater gain in fat than I would have liked.
So what did I do?
Firstly, I cut down my simple carbs (or sugars), including the dreaded condensed milk! That was the simplest thing to do.
Secondly, I increased the intensity of my workouts. Since my weights are relatively light, the things I did to increase the intensity were:
Reduce rest periods from one minute to 30 seconds, sometimes 15 seconds, depending on how good I was feeling;
Introduce plyometrics. Plyometrics are anything where you jump and land on the ground (or a surface) again. This doesn’t have to be both limbs, so to me, running is a form of plyometrics. But since I don’t enjoy running (LOL! 😆🙈), I added exercises like Jumping Jacks, Squat Jumps, Burpees with jumps etc. into the mix.
Incorporate more intense exercise modalities, such as Tabata and other cardio strength modalities. I will include a video from Athlean-X at the end of the post that you can opt to do for an intense cardio strength burn, if you wish.
Started consuming more protein. During this lockdown, I find I have become more vegetarian (maybe because a lot of the meat sold doesn’t seem fresh), so I supplemented with a slow-release whey isolate protein powder. If you need help with this, contact me.
In the previous post, we discussed how yoga can help brighten your mood when you are feeling down or drained or both. Aside from a few other modalities to bring in some cheer into your heart and mind (and body), we also looked at a little bit of breath practice (pranayama) that helps to elevate your mood.
This post will look at yoga movement that may help enhance your mood, in mind and body. When it comes to uplifting yoga poses (or asanas), we usually look to opening up our hearts, and sometimes going upside down.
Heart-opening can be a tricky activity, especially if you have a stiff or sore low back, or immobile pelvis. But because we tend to sit a lot, and that may lead to slouching a lot, let’s give priority to heart-openers (or otherwise known as backbends).
Here’s a short yoga sequence for you when you are in need of a pick-me-upper:
Brighten with backbends sequence
Follow the sequence of yoga poses below for a quick mood booster. If you aren’t sure on how to execute the pose, click on the link to go to a YouTube video explainer:
This year may not be looking as the respite we were hoping for from 2020. Some of us are sad, some are anxious, some of us are angry or frustrated. All these are valid feelings to have. It is a difficult time. But taste them, and let dance away from your moment.
We control ourselves.
The one thing we can control is ourselves and our responses to our situations and circumstances. Usually, our anger or frustration, our thoughts of what “should be” and what “shouldn’t be” arise from unmet expectations. We cannot control expectations we have of others or of the circumstances around us. In that sense, perhaps the most skilful thing we can do is to invite ourselves to let go of these expectations.
If you, like me, are finding yourself feeling down now and then, because of the pandemic and numerous lockdowns, there are a few ways to dispel the feeling of being drained and spiritless.
Because the COVID-19 situation may not be dispelled soon, the best thing is to try to brighten up ourselves and deal with the cards we’re dealt with. Other than that, things is really beyond our control (stay tuned for next week’s blog post on dealing with what’s in our own control).
What do we control?
If you are feeling a little lethargic in body or mind, you can view a previous post on dispelling lethargy with a few yoga poses.
But yoga can go beyond just fixing lethargy. Certain yoga poses, yogic breathing (pranayama) and yoga philosophy and stories can truly help to brighten you. Sometimes you may need to pause and reflect, but you may well leave your practice wondering why you were feeling down in the first place.
Our mornings are incredibly powerful times to set the tone of the day. It’s the start of something new, a chance to do things better and have a more fulfilling experience than we did the day before (even if that was a. good day!).
As outlined in the previous post, I begin my day with:
Thoughts of gratitude
All the while, I am moving through the mundane parts of my morning routine, such as coffee, breakfast etc. Now, let’s dive into the next few things I do to help set up my day for clarity, calm and success.
You wake up every workday to a rushed and harassed morning. You move from mini crisis to crisis and you can barely find the time to take a breath. If this sounds like you, and if you are struggling with the stresses and overwhelm of the day, here’s a mini-course to help bring on the calm!
danyoga.fit’s Mindful Morning Mini Course is a short virtual course that helps to bring clarity and calm to your day. Mornings are incredibly powerful times to set the tone of your day. The tools outlined in this course can be easily integrated into your morning routine so that you minimise the stress and overwhelm of your day.
There was a time when I used to hate going to bed at night, because that would mean the day has ended and I really didn’t want the next morning to arrive.
Working the busy corporate lifestyle of a young lawyer was stress upon stress: from clients, bosses, colleagues, law clerks, court clerks, judges, magistrates; not forgetting also demands from family obligations and other personal duties. It was a tough life.
Get the FREE Mindful Mornings Mini Course!
An introductory video about integrating mindfulness into your morning routines;
A quick meditation that can be easily included into your mornings, and that can lengthened or shortened depending on your time constraints;
A quick yoga mat movement practice that can be lengthened or shortened depending on your schedule;
A video on an array of mindfulness tools you may want to employ in your routine; AND
BONUS CONTENT – four videos on all aspects of adding mindfulness to your mornings; AND
BONUS CONTENT – four more videos on wall yoga stretches that help to relieve low back soreness!
So, working from home can be a struggle if we’re just not used to it, or if we keep going into lockdown and coming out of it over and over again. If you haven’t read the first part of this series, click on the button below.
So once we have the right mindset, got ourselves organised and included our own self-care, it’s time to speak to the people who share your home with you.
Managing your household.
It’s best to have a good talk with family to ensure that it’s clear that you’re working from the outset. Explain in a loving but firm way what you have planned for you and – if necessary – also for them.
Once you’ve set the boundaries, just see how the workdays go. You may find your children still come to you while you work, or perhaps your other dependents still infringe on your time.
That’s fine. Welcome, witness and recognise it and do what’s necessary in as equanimous manner possible – using principles of grounding / letting go for the process.
Sometimes we can feel just so heavy and unmotivated, even comatose. And we have tons to do!
Here are a few yoga quick-fixes to pep up your body and mind into a more alert and inspired state. Check out the videos below.
Bridge pose may be bit challenging in the office, but if you’re working from home, there should be no problem.
The same goes for bow pose. Perhaps a bit challenging to do in an office space, but if you’re a home worker, no problem. Use child’s pose as a counter pose.
Finally, chair-supported camel pose may be doable in your office, if you’re comfortable doing it there (or if you have a private office space). Please also use a stable chair as a support. As with bow pose, use child’s pose to counter.
Please do let me know in the comments if this has worked for you. Also do comment and let me know what you would like to see me discuss / show you!
As a yoga teacher and personal trainer, I can honestly tell you how badly stress can affect your yoga practice or workout if you allow it to cling to you. Of course, it affects your health, your emotional wellbeing and maybe even eventually your relationships.
So here are three yoga poses to help you battle stress.
Child’s pose is great before bed, or sneak one in if you have a private space at work!
If you have begun your yoga journey and bought all the tools you feel you need – such as your mat, your yoga blocks, your yoga strap, maybe even a yoga bolster – then discover you aren’t using them at all, this post is for you.
Maybe you feel a little “less than”, or maybe you just don’t know how to use those yoga props, I am here to show you how. Check out the videos below:
Since about 2016, I have always wanted to broaden my teaching horizons online. The COVID-19 pandemic worldwide catapulted me online. I had a few tech issues in March-May 2020, but I began to explore what avenues I have, aside from YouTube or Instagram.
What happened was life swooped in again in June of 2020, and my own in-person yoga classes, fitness personal training sessions and in-person reiki sessions took up all my time. Or… I just am bad at time management!
Centring prayer (or “centering” prayer) is also a form of concentration practice for me. In fact, it’s so similar to mantra meditation, I would say they are the same. Again, as with all concentration practices, I consider them as dharana practices (see here for a definition of “dharana”).
The only difference is that the former comes from Christian practice and the latter from the yoga tradition. Any argument about the differences, in my own personal view, is semantics and honestly brings the practice no benefit whatsoever.
Imagine this! Imagine you’ve decided to better yourself, and you heard how good yoga is for you. You step inside, everyone is wearing Lululemon leggings and using Manduka mats. Some men are wearing Under Armour apparel and all of them have an array of stuff around them: yoga blocks, straps and some even have tripods with their phones all ready to catch them in yoga action!
Let me just start by saying that we all start somewhere. When I first started more than 15 years ago, I probably was the only guy in class. I was like a bull in a china shop. It was seriously intimidating.
Dharana is the sixth of the Eight Limbs of Yoga as described by Patanjali in the Yoga Sutras. It refers to concentration of the mind. Practicing dharana involves fixing the mind on a particular object — either external (such as an image or deity) or internal (such as a chakra).
Some say that tatraka is part of Hatha Yoga, or what’s considered to be the physical practice of yoga (i.e. asana, or the yoga poses we practise on the mat). Maybe this is because one practises this with the sense of sight (with eyes open). However, I don’t really think it’s there is a right or wrong thought process on what it is. Let’s focus on what it helps with.
It is post Chinese New Year in Malaysia. We’re still under the Movement Control Order (MCO 2.0) but restrictions have slowly been lifting. The good news for fitness and wellness buffs is that fitness and sports venues are allowed to open, including yoga studios.
Have you hit the gyms in person yet? Have you rolled out your mat in the yoga studio?
In general, this is what has happened to the local fitness industry:
From my own personal viewpoint, I definitely have had a decline in revenue, but being a solopreneur, I didn’t have to fire anyone (myself?). I am actually very grateful for all the support I had from all the practitioners who joined me on my yoga livestream classes. I couldn’t have done it without you guys!
One of the major things I noticed about my ageing male clients is they compare themselves to their younger selves. They could go canoeing and play rugby the whole weekend with no aches and pains, how come they cannot do this anymore, for example. Then they ascribe their ‘non-performance’ to maybe their diet, or their lack of exercise, or stress from relationships or work.
It could be all that, but biologically, we are getting older. Our body cannot handle that kind of stress, definitely not without being conditioned first. Some of us may acknowledge this, and this may lead us to feeling a bit down, or feeling depressed.
But the thing is ageing can be something beautiful and something to be grateful for. We perhaps may be able to appreciate this with some mindfulness in all our activities.
Seated mindfulness / meditation.
Seated mindfulness or meditation is usually what people consider the goal. People have approached me and Eddy asking us to teach them “how to meditate”. In yoga, meditation is a point when we reach samadhi:
Patanjali describes this eighth and final stage of ashtanga, samadhi, as a state of ecstasy. At this stage, the meditator merges with his or her point of focus and transcends the Self altogether. The meditator comes to realize a profound connection to the Divine, an interconnectedness with all living things. With this realization comes the “peace that passeth all understanding”; the experience of bliss and being at one with the Universe.
For me personally, I would just recommend we try sitting for a minute first, with observance to a single point: perhaps the sit bones or perhaps the breath. If a minute is too short, maybe extend the length of time to three minutes or five, whichever duration that suits your schedule. Don’t think about ‘stages’ or focus on ideals. Just sit somewhere, or even lie down (I sometimes lie down). As with anything, begin with easy baby steps and work yourself up.
Mindful movement can be anything. Usually, people ascribe this to yoga movement on the mat, and this isn’t wrong. But it doesn’t have to be. You can move mindfully while:
Petting your fur kids
Preparing your meals (observing the slicing of the vegetables etc.)
Running (observing the feet etc.)
Any kind of exercise or workout (observing the movement of the muscles, the flexion of the working muscles etc.)
Even just lying down on the bed (observing the sensation of sheets on skin etc.)
Mindfulness works everywhere. Mindfulness can even take place as you stand at the balcony or window, observing all there is which is green in colour (for example), or watching the birds. Some people find watching fish meditative. The great thing about mindfulness is it can be done with practically any activity.
The benefits for people in their forties and above is manifold:
When we are mindful, we experience our life as we live it. We experience the world directly through our five senses. We taste the food we are eating. We recognize the thoughts we are having. In doing so, we learn how our minds work, and we are better able to label the thoughts and feelings we are having, instead of allowing them to overpower us and dictate our behavior.
So if you haven’t already started practising mindfulness, I hope you’re motivated to begin now. The key is to be patient and compassionate to yourself in your journey. As mentioned, begin with baby steps. Keep me updated with your journey in the comments below!
If you already have begun your journey towards mindfulness, tell me your experiences in the comments below!
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It began about five years ago. I began bloating up and no matter what workout I did, I just could not drop the bulk. Not only was I concerned, being a fitness fanatic, but also there is some expectation that I would look like a yoga teacher / fitness trainer. There came a point when I was doing 50-100 burpees a day just to try to get some fat loss.
Sadly, us Malaysians are back into a quasi lockdown, with the situation of COVID-19 far worse now than it was 12 months ago. Although it’s announced for a fortnight, we may end up being in lockdown for a month or up to 12 weeks!
So it’s best to just readjust to home life again, some with work and some without. What can we do to ensure balance, both physically as well as emotionally / spiritually?
Our bodies are meant to move, whether in quarantine or not. Our physical health does affect our mental health, so we need to keep moving. In fact, during a lockdown, we may end up being more sedentary than we wish, so it is crucial we take time for physical activity during the day.
What you can do:
Follow some suggestions here for strength training
Every five years or so, I tend to gain a lot of fat and have to work doubly hard to get rid of it. Once I hit 45 years of age, it became clear to me – I was experiencing andropause.
Andropause is defined as:
The gradual decline in testosterone levels in middle-aged men, often accompanied by physiological changes such as fatigue, decreased energy, and decreased libido.
The male equivalent of the menopause in women; characterised by a decline in sexuality and overall energy.
Interestingly, around five years ago, I began getting clients who were experiencing the same. This, coupled with my own experience, made me really interested in bodybuilding. More on that in later blog posts.
So here I am, having gained some muscle and lost fat from all my gym workouts, now stuck at home for the MCO Malaysia 2.0. What to do what to do?
I’m sure I’m not the only one in this conundrum, after having got back to a gym routine and seen progress. I had to remind myself that the initial fat loss I experienced was through all the home workouts I had done during MCO 1.0.
So here’s my plan:
I have finished off this week’s workout of Arnold Schwarzenegger’s workout (as described here), with the second half modified for home. I have also added on a cardio / HIIT element to try to lose some fat.
My hope for the MCO 2.0 is to maintain the muscle I have gained, while losing more fat. From next week onwards, I probably won’t be following the bodybuilding workout as I have done since the lockdown lifted last May and the gyms open.
What I hope to do from next week is to maintain the HIIT / cardio element and do a full-body cardio strength workout, as I did last year. I also hope to add elements of calisthenics, looking to Al Kavadlo for inspiration on pistol squats and one-armed push ups.
I have been working out for almost three decades now, and there have been two occasions when I have experienced great gains:
When I trained under a personal trainer, namely Kodin
When I trained hard to be a coach for boot camp
Now I have discovered a third – buddy training!
An acquaintance of mine asked if I could work out with him. He would help pay for the gym membership (to ease logistics and scheduling, since I already have membership with another gym), and I would work out with him and hopefully he would get some fat loss and muscle gains.
Recently, I went through a pretty bad phase. Things were breaking down (cars. computers, phone), accidents were happening (to me, to Eddy, to my car), I was more susceptible to physical injury and illness, and ghosts from the past came to haunt me legally.
I had thought that it was just some form of ‘attack’ or bad energy I was attracting. I was meditating, praying and sending reiki to myself on a daily basis. I wasn’t sure what else I needed to do.
Because of a number of personal issues, I have been spending a lot of time in self-care. A string of ill-fortune, culminating in one big fat crisis, caused me a lot of anxiety, unhappiness, worry and a bunch of other negative emotions that I won’t even list!
The funny thing is on the day I got the Big Bad News, I attended a full-moon meditation that helped me realise I have a lot of skills to help me navigate through crisis without lowering my vibrations and allowing the circumstances to dictate how I would view daily experiences.
Sadly, in the midst of my September crisis, our oldest cat of 20 years passed away. Both Eddy and I saw it coming, but her end was so swift and we were both experiencing my crisis that her passing added a lot of stress to both of us.
Her issue was she had difficulty pooping and because of that, she stopped eating. It took her about two days to pass on. At first, we hoped she was just ill, but after a few days of having to syringe the food, we knew she was leaving us.
Aside from my own usual self-care, I spent a great deal of time sending reiki to her, maybe three to four times a day. Through reiki, I have learnt to some extent to communicate with these animals who are close to me and vice-versa. Dusty was no exception.
Since September, I decided I needed to up my game in the gym. I have had Arnold Schwarzenegger’s “New Encyclopaedia of Modern Bodybuilding” for awhile, but I just glanced at the workouts and found them totally intimidating. But this time, I decided to read the book from start to finish.
What I found was that Arnie is well-deserving for his reputation of a fitness inspiration. Not only has he vast knowledge, he also has vast experience, and he shares it all in this book. Aside from his humorous anecdotes of his sports career, he explains what worked for him, what didn’t and he makes all the scientific jargon very accessible, unlike those fitness textbooks I had to glean for my own certifications.
For me, anything that opens up the front of the body – which simultaneously denotes a contraction of the back of the body – is a backbend. We don’t need to get into a fancy urdhva dhanurasana (upward bow pose) to show the world we can do a backbend. A simple sethu bandhasana (bridge pose) is as much a backbend.
Rather than focusing on endpoints or Instagram-worthy photos, let’s take a look at the benefits of backbends.
Benefits of yoga backbends
decrease stress and anxiety,
increase spine flexibility and mobility,
among so many other benefits!
stretch the abdominals,
increase oxygen levels,
alleviate neck and back pain,
Strong yet open
Because we open the front body during yoga backbends, we require an openness and flexibility in the front – something we don’t often have because we tend to sit and slouch for the most part of the day. “Front” includes chest, abdominals, hip flexors and quads (front thighs). But aside from this, the opposite is also required, we need to have good strong back muscles, something that may also be lacking because of the sitting and slouching.
Well, maybe not how to use them coz there are so many ways! But at least some general tips for you on their uses. Before we get into this though, allow me first to give a little backgrounder.
The use of yoga props began extensively with Guruji Sri BKS Iyengar. The reason why I am doing a blog post on this is because I see a lot of people purchase yoga props but never use them. In fact, when I suggest to use them and how to use them, they’re still discarded, notwithstanding that their use is safer for you and also good utility of your purchase!
So here’s the lowdown on some yoga props:
Regular face towel
This key “prop” is so important! Firstly, to wipe up your sweat and also your yoga mat (important consideration during these COVID-19 times). Secondly, a towel can be used for reach which isn’t extensive. For example, let’s say you’re supposed to fold forward, and you really want to reach your feet – but can’t. Then use the towel to help you get that reach.
Yoga straps are not only important for reach (see Regular face towel on the left column), but also for further reach (e.g. arms behind the head backbends to feet).
More importantly, straps can be used to help soften or open you up into a pose even more, for e.g. in badhakonasana.
Straps are super handy, so use them!
Okay, this is the prop I see people carrying about but never using, and I’m not sure why.
Yoga blocks also help with reach, especially in poses such as trikonasana and parsvakonasana for the lower hand.
Blocks also help with seated poses where the glutes or quads are tight, such as triang mukha ekapada paschimottanasana. Use them so the pose is more accessible and safer for you!
Yoga bolsters can replace the blocks in some instances, but usually are used for restorative poses.
The yoga bolster is especially good for some inaccessible poses for me, like supta virasana; and also very good for opening the front body in recline poses.
Don’t be fooled though, the bolster can be used for some strength work, including core work, so it’s not 100% a rest or yin kinda prop.
When the Malaysian Movement Control Order 2020 (MCO) first commenced on 18 March 2020, authorities were pretty strict with the lockdown. Going out of the apartment for even a little jog in the car park led to police summons, for example.
As a preface, I really do not like long-distance running. When dinosaurs were chasing men, they weren’t chasing them over 40km in distance. Personally (and I know many disagree), I feel humans were meant for sprinting, not long-distance running.
Anyway, back to the point, we had to get creative with cardio. And so here’s what I did, and what I continue to do. Try out these options and tell me what you think in the comments!
If you live in an apartment
Apartments may give you more yield for cardio because of the stairs! There is no greater cardio when homebound than the stairs. When I had my old operation for my ruptured bicep tendon, the only exercise I could do was legs-related.
Stairs stairs stairs!
So climbing stairs was my go-to. During the lockdown, I climbed up to my apartment on the seventh floor at least once a day, if not more. When I was healing from my operation, I did about fourteen flours multiplied by four (i.e. 56 stories) in an evening. Sometimes, when I was hardworking, I would do double that.
So I got a little concerned when I heard a lot of people were gaining fat during the Malaysian Movement Control Order (MCO) 2020, otherwise known as the Malaysian lockdown. Would that be me as well?
After all, I went through the same stress (no job, little revenue, loans to repay etc.) as the most of us, and I also had some outstanding debts that weren’t forthcoming. I was encouraged though because in mid-April (when things were really tough for me), I found my shorts were loose. What news would a weigh-in bring?
I just unfroze my gym in July, when the RMCO (Recovery Movement Control Order) provisions allowed fitness and yoga facilities to re-open. I weighed myself and found about a 3 kg drop in weight, but the better news was it was accompanied by a three percent body fat loss!
For a long time, I have wanted to reach out online via live classes and pre-recorded sessions. It’s just that life kinda got in the way, know what I mean? The reasons for practising with a teacher online is numerous, but here’s my top seven!
1. Stay safe at home!
The COVID-19 is a new (novel) virus. The World Health Organisation (WHO) has been giving us differing viewpoints on how to take care of ourselves, and you can’t really blame them because this is the first time we’re dealing with particular illness.
No matter what we do, going out exposes us to a risk. Yes, we may need to go to work, get groceries and essentials, and all these outings exposes us to risk. We can minimise this risk, however, if we minimise the number of times we head out. So perhaps for our own wellness, we can use the opportunity to stay home, rather than head out.
This minimises our risk of exposure, from the time we step into our car all the way to time we reach our home. Not forgetting all the health and hygiene protocols we need to adhere to: from washing of our hands constantly; keeping safe distances and also cleaning out of our yoga gear after practice. We can avoid all this hassle if we stay home, switch on our computer or devices, and have a class with our favourite teacher, right in the comfort of our own homes.
Some of you may know that I took reiki levels one and two last year. I have been practising it, both on clients and myself, but I haven’t really been publicising it that much because it is just so hard to explain. Like all the things I do, including writing, reiki (and yoga and essential oils) is experiential.
Reiki is a form of alternative therapy commonly referred to as energy healing. It emerged in Japan in the late 1800’s and is said to involve the transfer of universal energy from the practitioner’s palms to their patient.
I would say that the “practitioner’s palm to their patient” part isn’t necessary because reiki can be channelled by the patient him- or herself, as we have done, using the methods of qigong, another form of energy healing. Medical News Today continues:
So what have you been doing for exercise during the Malaysian Movement Control Order (MCO), which is now in its conditional phase (CMCO)? Once upon a time after my operation for ruptured bicep tendon, the only thing I could do was leg exercising and I climbed stairs everyday!
During the MCO though, I happened to have a body pump barbell set, two 10 kg dumbbells, a 10 kg kettlebell and also some 5 lb sand bells. At first, I began with cardio strength sets with the weights. I worked on some cardio HIIT sets as well. This, coupled with clean eating home-cooked food, and stair climbing to avoid the lifts, saw some fat loss within the first one and a half months of MCO / CMCO.
So what have you been up to during the Malaysian MCO (Movement Control Order)?
I had such huge plans, and was making some headway on online yoga classes and some writing projects. Long story short, the MCO began with some pretty bad food poisoning, then my mobile phone (just bought in November 2019) died (total black screen) on the third day of MCO. My computer began dying (battery stopped charging) on the fourth day of MCO, and also began to get slow on the seventh day of MCO.
Then my car battery died, my car air conditioning began to die, and finally I got into a car accident (my fault) and experienced some pretty bad whiplash.
This notwithstanding, I have managed to spend a lot of time in prayer, meditation and yoga practice. Of course, I do my own workout and also climb stairs now and then. And teach Zoom Yoga classes!
I have been so pumped with the Broga® Yoga classes at Activ Studio recently! The energy has been amazing and I am so grateful to everyone who comes!
Broga Yoga with me is a strong, energetic and challenging fitness-based yoga class. Broga Yoga combines the best core-strengthening, muscle-toning, cardio-working, stress-reducing, clarity-enhancing yoga postures with functional fitness exercises for an amazing workout. And it’s a great couple’s class as well!
Tuesdays 7 pm, come get #realfit! Let me know if you’re coming!
Initially, we did a “Yoga for Runners” workshop here in Kuala Lumpur. It was really well received and Simone Quinten of liked it enough to want to continue on with another workshop in Johor Bahru, “Yoga for Athletes”.
Recently, Simone asked me to revive this little yoga gem, and so we did a “Yoga for Athletes” workshop again, this time at FISAF Malaysia / Body For Life’s new studio in Plaza Damas.
Sometimes it’s good to get away and recoup. I used to do that at Maranatha in Janda Baik previously, but this year, Eddy and I decided to visit the Seven Fountains Retreat in Chiang Mai. A Catholic retreat in the Ignition tradition, just like Maranatha in Janda Baik, this is a retreat centre in the city (unlike Maranatha in Janda Baik!).
I have to admit, I was under the impression that the retreat centre was in the outskirts of Chiang Mai, Thailand, maybe a little bit like how Janda Baik is to Kuala Lumpur. But actually, Seven Fountains is pretty close to a night market area and a bunch of massage places. It isn’t close to the main shopping and tourist areas of Chiang Mai, however.
Everyone knows I love animals and as a natural progression from that, I began to reiki my own animals, followed by animals of others.
I reached out to Furry Friends Farm who needed help with their sheep who was dying. Unfortunately, I couldn’t do distance healing at that point, and the other reiki healers could only provide comfort for the poor boy. Or perhaps it shouldn’t be ‘unfortunately’ because we all have our own time and our path, including the sheep!
So after I got my Usui Reiki Level 1, I diligently practised self-reiki on a daily basis. Sometimes, up to three sessions per day! One day, I decided to pull out my dōTERRA yoga collection during the reiki session, and the difference was incredibly noticeable. For that first session, I used dōTERRA Anchor & dōTERRA Arise for the meditation and reiki, and as soon as I put some Anchor on the soles of my feet, I could feel the waves of energetic vibration around me!
These ladies have been with me for three years now, and I couldn’t be more grateful! They even brought me over from Cyber Jaya to Bandar Utama when their department moved!
Nowadays, I tend to use essential oils during their class. I would either diffuse and/also offer topical use during savasana. Because they are now in an older building, sometimes I feel the air could do with some cleaning, so it would be dōTERRA blends, such as Easy Air™, Clearify or single oils, such as Peppermint with Wild Orange.
I met Bob Kee online ages ago when I wrote one or two pieces for the Micah Mandate, but I didn’t place him in that context when he followed my Broga Yoga Instagram under his Reiki Refuge profile. I met up with him, just to see what he was doing and learn more about him. So intrigued was I that I mentioned him to both Eddy and reiki healer and yoga teacher friend, Kat. They both wanted to meet up with him, and so we did!
My ears perked up when Kat said she managed to communicate with her dying dog using reiki. Bob confirmed that a form of communication could take place. I immediately said I wanted to learn! If there was one thing I would want to do, it is to communicate to my animals, and even more so, to give them healing during their last days! Eddy also was interested so we signed up to take Level 1 with Bob the weekend before the Bazar Batin.
I was so into the whole endeavour that I began to start my sitting practise again, at least 5-20 minutes everyday! I would even wake up earlier just to do it, even on mornings when I had to wake up at 5 am, I would set the alarm ten minutes earlier to get some sitting and meditation in!
Aravind Yoga’s Flow classes, that I teach on Saturdays and Wednesdays (11.15 am and 7 pm respectively), are just so thrilling for me as a teacher to teach! It’s just so rewarding to teach a yoga class who truly appreciates all the challenges that come their way!
To all who have ever attended my Flow classes at Aravind, it is a joy to guide you. Much love and gratitude to you ❤️ 🙏🏽
Recently, Eddy and I had a brief stint back to Bangkok for a friend’s wedding. The last time we were there was probably more than ten years ago, but the diesel fumes made Eddy very ill (and me somewhat under the weather also). This time, the air on the streets looked clear and that kind of cheered us up as we drove from the airport to our guest house on Sukhumvit.
As soon as we got out of our Grab though, the heat practically seared the skin off us! I have not been to Bangkok in June before and now I realise why it isn’t a peak time to go to Bangkok. Our guest house, Padi Mahi Guest House, was a comfortable shop lot kinda space, with an interesting rooftop. The reception and the staircase leading to the first guest rooms was decorated with interesting Tintin collectibles.
I will be hosting a Wellness Weekend using yoga, mindfulness and essential oils to help fend off the pressures of daily life. The focus of the weekend is to impart methods to give yourself distance from the mental, emotional and physical pressures of daily life, and also to understand how our body and mind works when dealing with stress.
Date: 15 June 2019
Time: 2.00 pm (45 min class)
Spend some time practising breath focus and yoga chair movements and stretches that you can do in your office and your home. Scientific research has shown that lengthening the muscles and awareness on the breath revitalises both mind and body for better focus and concentration at work, and overall wellness in life.
April wasn’t that great a month for me, and I’m still slowly getting over it. Hence the break in postings on the blog! Among the many things that happened was that I was incredibly ill for almost ten days!
My first solo workshop, independently run, was held at Our Small Kingdom (OSK), recently. OSK is an art and garden therapy space, located in Subang Jaya. It’s relatively new but it has a growing community. I really was so blessed to have the crowd that turned up. The number was perfect for me to share effectively, and also perfect for the space!
My most recent talk at dōTERRA Malaysia (and probably my last for awhile at least) was on the Yoga Oil Collection. I admit that when I first experienced the oils, my very first impression, I wasn’t particularly impressed. Since I got them and began to experience them more and more, and since I started putting together this talk, I realised how amazing they really are.
I had so much at my “Yoga, Emotions and Essential Oils” talk, as well as its follow-up, “Yoga, Letting Go and Essential Oils” that I have decided to combine them both into one single workshop for you to experience. I hope to take this on the road, and the first space outside dōTERRA Malaysia that will host this is Our Small Kingdom (OSK) in Subang Jaya, Malaysia.
OSK is an arts and garden space, a community centre that hopes to cultivate a better lifestyle for us urbanites!
My follow-up class on Yoga, Emotions & Essential Oils took place recently at dōTERRA Malaysia’s office at KL Eco City. It was a great session, and I revealed that actually (if you didn’t know already!) that ‘grounding’ is the first chakra, while ‘letting go’ is the second chakra.
The Essential Yoga Program debuted on 15 April 2019 at Aravind Yoga. What happens in an Essential Yoga class? Well, us the teachers decide what kind of theme we want for the class, and then we incorporate the appropriate essential oils into the class to help us with the theme.
When I first was introduced to essential oils, I had done a massive leg day and my right knee was a little bummed after some heavy squats and some lunges. My sponsor offered my some Deep Blue® Rub and within minutes, the pain faded! I could see immediately how fitness and essential oils could mesh seamlessly, and it does!
Here’s what I found essential oils helps with during your fitness sessions:
The dōTERRA event that I hosted, entitled, “Yoga, Emotions & Essential Oils” last week was a success, I feel. More people turned up than I expected, and some had arrived from Malacca and also Hawaii (!!!). The focus of this class was on grounding and finding balance, so there was discussion on mood and stress, and how this affects the body.
In the middle of last year, I was invited to start a class at the gym I workout, Anytime Fitness 8 Kinrara. I am so proud of these ladies (and some gentlemen), especially for their dedication to come to class at 0915 in the morning!
I have watched some, including a 77 year old woman (who cannot speak much English or Malay), give their best effort in class, and improve in their practice!
I’m so thrilled to be hosting my first “Yoga, Emotions & Essential Oils” session at dōTERRA Malaysia’s office. For awhile now, I have been interested in mood management, stress management and also trauma sensitive yoga. I began this journey helping an NGO teach yoga to girls from troubled homes, and then fitness and eventually yoga to human trafficked children. But I figured that people in general would benefit from the great tools to yoga can provide, not just a specific population.
Since November 2018, I began to suffer from terrible hives. I actually had my first experience of this when I was in Europe when I was 19, and again later now and again when I was continuing my education in the UK. These hives now and then got so bad that my feet swelled and couldn’t fit into my Doc Marts, and they were incredibly itchy. I remember I used to walk around the flat swathed in Calamine Lotion to ease the itch! Soon, I surmised that it was a cold allergy that took place whenever I came in from somewhere really cold into somewhere that was centrally heated. One antihistamine and that solved the problem!
Before Eddy starts his work full swing, we decided to visit a friend in Ipoh. Our friend runs Lavender Lodge, a cosy little homestay, really accessible by the highway and close to town. It was just a quick trip for two nights to get away from the city, and also to visit our friend. It was really a great getaway.
Immediately after my Aravind Yoga Flow Class on Saturday, and after a quick lunch, shower and packing, we headed up on to the highway. We really appreciate the journey northbound because it is so much more scenic compared to that heading south. The limestone hills in the distance, and the Kinta Valley closer to Ipoh is really a sight for sore eyes (and eyes used to seeing concrete “hills”)!
We don’t come up to Ipoh that often, but we usually have a pleasant time when we do. Nestled in the Kinta Valley, my impression of Ipoh is usually hilly and green, with an occasional a traffic jam. Whatever it is, the air quality is far better than in the Klang Valley and the pace is slower, thank Goodness!
The final full day we had in Hong Kong began with a pretty fantastic buffer breakfast at the hotel. At just HK$10 more than a bowl of wonton noodle soup, we had such a fantastic spread that it was unbelievable that I only managed two savoury helpings and one fruit. It must be age…
Our plan for the day was to visit Lantau Island for the Big Buddha statue and Po Lin Monastery. We were gonna go there with a Malaysian friend, who spends a lot of time in HK. Because we weren’t on a tour package, we found the cable car to Lantau a bit on the pricey side, so we met our friend over at the Central MTR station. From there, we took the ferry over to Lantau Island.
Hong Kong had some super fine weather during the Christmas season. People were telling us how cold it was, and so I dutifully packed my woollen jumper and the warmest shoes and socks I had. Note to self: next time, don’t listen to other people! The weather was sunny and cool, ranging between 18 degrees Celsius to about 22. It never really got too hot or too cold. Evenings were about 15 but I think one evening it went to about 12 degrees. And it didn’t rain, except on the last night, it kinda drizzled.
So both Eddy and I discovered how expensive food was the first night we arrived. We bought some sandwiches for breakfast (pretty affordable in comparison to other food) and stored them in the hotel fridge. Our day after breakfast basically was to meet one of Eddy’s old friends, who has migrated to Hong Kong, and then play by ear; see the city etc.
We took Hong Kong’s Mass Transit Railway (MTR) to Jordan to meet his friend. One of the things about Hong Kong that really reminds me of London is the MTR. It’s so similar to the London Underground that I felt deja-vu often, as we walked from platform to platform to change trains, or when checking how to get from one station to the next, or which platform to head to, it was just so similar.
This year, my “big” travel was Hong Kong. Travel was on the back burner because of my focus on bodybuilding and gym, but for many reasons, that may become a bit less of a priority with a greater focus on yoga and hopefully travel again.
Anyway, when I think of Hong Kong, my impression would be a cramped, cosmopolitan, busy kind of city, overlooking the sea. In fact, my recent impressions of HK would be mostly influenced by Pacific Rim and the Jaeger and Kaiju battle in Hong Kong. Or else, I would also think of HK as being really rich and elegant and classy, being one of the fashion hubs of Asia. Of course, I would also think of poverty, loneliness and squalor, as with any other large metropolitan in the world.
Was Hong Kong all that? Yes and no. Eddy decided to go to Hong Kong, land of TVB, Leslie Cheung and Anita Mui. His impressions of Hong Kong was based on that. And he decided to treat me! Awesome!
It’s been fifteen months since I started working out with Kodin, and I know my body has changed. Keeping in mind that my main purpose was to learn more about bodybuilding and how it can help fight against andropause, the results have been amazing. Load, as I now understand, is the most important thing when it comes to muscle growth. Together with that is eating correctly for the body to get stronger.
For this to happen though, it requires a lot of discipline. Kodin has broken down the body parts into six, including two separate days for biceps and triceps respectively. In addition, because my legs are slow to grow, I do legs twice a week. That makes it a seven-day workout week for me!
The past three years, I have been teaching a 77-year old ex-air force man some yoga. Uncle (let’s call him that coz I do) is a man who is active, not just physically but also mentally. He teaches himself (with online help) some Sanskrit and some Indian mathematics. He also taught himself yoga. This alarmed his daughter who got me to go in to teach him personally. Wise move!
Teaching him has been an experience for me. One thing that he has going for him is is passion, zeal and self-discipline that gets him beyond the progress of his peers, I believe. However, his limitation is his body, which is ageing, as all of ours do. For me, the biggest takeaway with teaching seniors is patience.
This has been a quieter year for Broga® Yoga, at least for me. Last year, I did the re-launch, Lululemon, Murfest and we ended up in Men’s Health Malaysia and also Time Out KL! That was a lot!
Broga® Yoga helps men to live in their most organic selves: strong, peaceful, guided, internally and outwardly connected, powerful and compassionate from the inside out. Broga seeks to enable men to walk, compete, and live stronger, balanced lives.
One thing I notice about bodybuilding is how important food is, especially good quality and quantity protein! And this isn’t just whey supplements taken after workouts and before sleeping, but real protein in food. I was lax during August / September, feeling pretty good because I was taking a Stack (namely Animal Stak) and feeling and seeing good gains.
By the end of September, my weight dropped to 83 kg and I was so lean! After a week or so, I was galvanised to begin eating my in-between meals of super high protein again (10 eggs mid morning, a can of tuna in the afternoon!). Now, after about three weeks of eating properly, I am beginning to see the difference again.
How important is flexibility for muscle growth? This video comes at an opportune time for me as I am feeling pretty heavily hit, working out seven days a week (an additional day for legs). So I took a day off to practice yoga yesterday and I am taking a total day for doing nothing today. Kind of a mini-break.
Anyway, how important is flexibility for muscle growth and bodybuilding? Ben Pakulski answers in this video:
It is rare that a yoga teacher has the privilege to start a class where all or almost all the participants are totally fresh and new. A blank slate to write on. With the ladies from the HR department of IBM Cyber Jaya (hashtag #ibmcyberyoga), I had the opportunity to introduce them to yoga mat practice.
It is such an honour to be a resident teacher at Manasa Yoga School! I was asked to do the Friday 2015 (8.15 pm) class about three years ago now. At that time, it was a vinyasa class. With the school’s change of class themes awhile back, the class was changed to an Ashtanga Inspired class (basic level), which was challenging for me as a teacher, but also incredibly exciting!
Anyone who comes for my class is already an inspiration to me! Friday evenings are one of the quietest evenings for yoga and fitness. In fact, I know many yoga studios that close on Friday evenings. It’s just the way things are!
About a month ago, I did a home yoga self practice and it was very hard going! Movement to and fro during surya namaskar was not particularly fluid, and let’s not even talk about hopping forward and back during the Ashtanga sun salutes! Overall, it was a painful experience.
Some poses that I have worked hard at for years and was happy with has been totally lost (trikonasana – can’t touch the floor anymore; all marichyasanas can no longer bind! 😢). I even began to entertain the idea of giving up bodybuilding, after all, it took me years to to slowly receive those yoga poses.
About two years ago, I started gaining a lot of weight and honestly couldn’t shed it, no matter how careful I was with nutrition and how intense I made my workouts! Ever mindful of the industry I am in, even that I was body shamed when I was a boot camp instructor, I began to really work hard to shed the pounds.
That I was gaining weight wasn’t shocking, I am in my mid forties and andropause is setting in. And yet, I remember how one client said that if a trainer doesn’t look the part, how would clients and potential clients have faith that they can make a transformation in them? Fair argument!
One of my favourite classes to teach is my Saturday morning (11.15 am) Flow Class at Aravind Yoga. There are so many reasons why I love this class, I’m not too sure I can list them out. Off the top of my head, the practitioners are so open to try anything and game for a hard or easy class.
Because of a numerous reasons, some personal, Broga® Yoga has not been consistently on this past month at Activ Studio, Bangsar. It was really awesome when things got back to normal last week, and the class gave their all! Of course, because we weren’t consistent, the numbers were small but energy was huge!
The above is Broga® Yoga at Murfest 2017 to get some idea of the class. And by the way, I have a YouTube channel now, where some of my yoga classes and personal workouts are on display. Check it out here (for Broga® Yoga and here for workouts and other yoga) and let me know what you think in the comments below!
For those of you who want to experience Broga® Yoga here in Kuala Lumpur, come down to Activ Studio, 7 pm on Tuesdays. Or contact me here to learn more!
At the end of June and in the beginning of July, I think my body kinda gave up on me. As mentioned previously, I threw in some German Volume Training into the mix and I think that kinda made my body go bust! Mentally, the moment I stepped into the gym, I was thinking, “Not again! I wanna go home!”. Physically, I found I had to decrease my the weights lifted, or I couldn’t complete sets. Once or twice, I couldn’t even complete all the exercises and just went home!
It was a difficult time for me. I was keen on developing myself further and was stuck in a rut. I wasn’t gaining new muscle, my weight remained the same, and I guess all this was frustrating me. I had long-drawn WhatsApp messages with Kodin and both of us were rather reluctant to give myself a break. But when it finally was clear that nothing else would do, with Kodin’s blessing, I took a whole week off and just stretched or practised some yoga (even that was a bit too tiring for me!).
It had been awhile since we did a short day-outing, I think the last time was Jenjarom. So about a month ago, I suggested to Eddy that we should head out. Serendah sounded reasonably nearby, and it had its Seven Wells and the dam, plus apparently also a waterfall, so why not?
Serendah is north of Kuala Lumpur, kinda heading towards Kuala Kubu Baru / Fraser’s Hill. We took the new Rawah-Serendah bypass, which is pretty elevated and a little heart-lurching for those who abhor heights (like Eddy). For me, it was fun! Getting there was super easy and I noted with interest all the parks along the work, such as Templer’s Park and the Kanching Forest Reserve.
Our bodies were built to move and whether we like it or not, we do move everyday in many different movement patterns. We push, pull, sit down and stand up; we rotate our torso, we climb stairs, we drive, walk, possibly run and sometimes crawl or pick ourselves up from the ground. It is an incredible privilege to be able to move!
While the ability to move is a blessing, all movement bears a risk of injury. And that’s what I am here to help you prevent. With just a little mindfulness in the way we move, we have the opportunity to avoid possible injury. Sometimes it just takes a little bit more focus on the way we move, on the way we breathe as we move, how our limbs interact with each other as we move, and our thought processes as we move, to avoid pain and just move better.
In May, Eddy and I usually head off somewhere in the country for a good ol’ cuti-cuti Malaysia holiday. Last year, we headed to the East Coast (Cherating and Kelantan). This year, we decided to head south to visit friends who had settled in Johore Bahru. And then, because I used to hear so much about it when I was a kid, I insisted we head off to Desaru.
The trip down to JB was uneventful, and the traffic was pretty good (because we were driving on a week day during Ramadan). When we reached the outskirts of JB, Waze took us through new suburbs that I have never been to before to get to my friend’s place in the neighbourhood of Taman Ehsan. These new neighbourhoods were really quite swanky, some elegant even. I was super impressed!
Superstitious rituals that involve pushing movements away from our body make us feel better because we associate pushing actions and avoiding harm or danger, according to psychologists at the University of Chicago. According to Jane L. Risen, PhD, associate professor of behavioural science, and A. David Nussbaum, PhD, adjunct assistant professor of behavioural science, both from the University of Chicago Booth School of business stated in the New York Times:
The study, conducted by the University of Canterbury NZ asked women between the ages 8-86 if they associates eating chocolate cake to guilt or celebration. The idea behind the study was to determine the women’s attitude towards healthy eating.
A lot of people don’t realise this, but sometimes when I hear a name of a place, I sometimes feel compelled to visit. Jenjarom is such a place. Sekinchan too! A few weeks ago, Eddy and I decided to take a short day-visit to Jenjarom, since it wasn’t too far away.
I like the fact that it was just down the LDP and then the SKVE from where we live, about a half-hour’s drive on a traffic-free day. From the SKVE, we got to see the borders of the newer parts of Puchong and also 16 Sierra, Putra Perdana and those newer neighbourhoods, all of which looked pretty elegant from the highway.
I always have grand ideas for adventure for the year end, but by the time it comes, I’m so drained, I spend all my time sleeping and catching up with friends and family. So even though I had planned to do to mini trips during the break, I only ended up going to Pulau Ketam with Eddy.
Supplements I guess is kind of a must when it comes to bodybuilding, otherwise it is difficult to get enough protein that you need for the sport. Much as I was sceptical, I decided to embrace the whole culture. So I began taking whey isolate in September 2017, before I got Kodin on as a trainer.
It’s December, and I have been focusing on bodybuilding training with Kodin since October and I definitely feel a change. I have had quite a number of changes to my workout and lifestyle.
Firstly, as mentioned previously, my workout now is on a six-day split, with every body part included during those six days, including the little muscles, such as biceps, triceps and calves (all of which I sometimes neglect). In addition to this, I also need to do at least three half-hour sessions of cardio, and also integrate abs (upper, lower and obliques) into the mix.
During my first session with Kodin (see Part 1 for the intro), we tackled chest, and boy did we ever tackle chest like I have never tackled it before. Kodin believes in simple bodybuilding methods and modalities, but the contraction at the top of every movement was a killer.
I have been working out in gym since my 20s, although I took a hiatus from the gym when I began to coach bootcamp and also got more serious with my yoga practice. After working out with Kodin, I realised that I had totally neglected the contraction at the top of the movement, and just been going through the movements (although the movements were well executed, according to Kodin).
So… I have hired myself a personal trainer to help me develop my body into a … bodybuilder’s! 💪🏽😲 As mentioned previously, I want a personal trainer because I would like to push myself a little further. I find that I am a little cautious when I train by myself, mainly because of my many injuries, and also because to prevent further injuries, especially on free weights.
Also, my interest in bodybuilding has been piqued. This is because I have been researching more into healthy ageing for men, as well as boosting testosterone and human growth hormone, and the richest resources for this area is mainly from bodybuilding websites.
This month, I am just trying out for fun this pre-cut workout from Men’s Fitness. The funny thing is, as a personal trainer and fitness coach, I love creating workouts for other people, but sometimes for myself, I prefer just following and experiencing what others prescribe.
It’s like this for one of the other of things I am doing, whether it is yoga or fitness. Sometimes though, when the mood hits me, I will go through a mood when I will follow my own workouts or practise my own yoga flows. But the times are rare.
Since my re-joining the gym in December 2016, I have been a lot more focussed in both cardio and strength training. It has always been between 120-150 minutes of cardio per week (to make life easier, it’s 30 minutes per day, sometimes in one go and sometimes broken up).