Pre-natal Yoga
Prenatal Yoga consists of yoga, breathing and meditation practices to encourage stress-free pregnancy, balancing emotion and easing discomfort during pregnancy. At the same time, it is important to cultivate body awareness so that you will feel confident about what’s happening in your body.

It is great to maintain fitness and a positive mind-set during pregnancy. Besides that, there will also be nutritional advice and preparing you for child birth such as preparation of birth plan and preparing a “what to bring” list. Class is always open for pregnancy conversation too!

Yoga for Pre-conception
This class will take a mind/body approach to induce conception for woman. There will be yoga, breathing, meditation, nutrition and exercise elements to help change negative thought patterns so as to encourage conception naturally.

Yoga and meditation practice will not only increase physical health but will also help to reduce stress and encourage a positive and ready state of mind for pregnancy. Whilst some normal Yoga classes may be too vigorous hence will not be suitable for woman who wish to conceive, this class is designed solely for the purposes of welcoming a new life for you.

Any further enquiries please feel free to call Calvin at 012-339 3810 or Alicia at 012-672 8831.

And we know how stubborn those areas can be when it comes to toning and firming. Yoga for BLT focuses on postures that will build up core strength (essential for good posture and relief of back pain), toning and strengthening your legs, your glutes, thus firming up your body and even tapping into your inner potential. Sweat, action, focus and breathing will be brought onto the mat, leaving you to a well-deserved and satisfying Savasana.

JourneyWithin’s studio is located in Kota Damansara (refer to our PJ yoga studio listings). Or for more info, contact 012-339 3810 or 012-672 8831.

Keep an eye out for the official book launch of YogInspired by Dr Karen Kow on 16th October.

Venue: Eastin Hotel, Petaling Jaya, Malaysia.
Time: 11am-1pm

The theme of the event is “Love, Peace and Harmony”. YogInspired is a book inspired by Yoga but written for everyone with the aim of helping people improve their overall wellbeing – physical, emotional and mental.

The book shares some values for leading a good quality of life, sustaining healthy relationships and achieving happiness and inner peace. Dr Karen has invited respected leaders from all walks of life who have read the book and believe in the message within the pages of this book.

To attend the event, contact Dr Karen Kow by visiting http://www.yoginspired.com

Common Cold

Common Cold [Online image] Available http://exchristian.net/exchristian/2009/12/fighting-off-common-cold.html

Since stuffy noses and sinuses are caused by mucus build up in the nasal passages, simple breathing exercises such as Nadi Shodhana (Alternate Nostril Breathing) and Kapalabathi (Skull Shining Breath) can help to clear and balance blocked airways by forcing out unwanted mucus. We also know that in order build up a good defence against infections, the immune system needs to be strong and healthy. If you are a regular yoga practitioner, one way to do that is to perform asanas in a slow and relaxed manner, incorporating deep and smooth breaths. This helps to relax the nervous system and boost the immune system.

Another way is to perform yoga postures that stimulate the thymus gland, which is responsible for the immune system. Because this gland is located underneath the top breast bone, it is extremely beneficial to perform poses that focus on opening up this area, such as Ustrasana (Camel Pose), Matsyasana (Fish Pose), Dhanurasana (Bow Pose) and Navasana (Boat Pose).

Migraine & Headache

Migraine [Online image] Available http://www.migraine-facts.co.uk/

Restorative yoga helps alleviate the pain and misery of being struck by chronic migraine or headache. Restorative yoga involves doing postures with props (e.g. blocks, straps, blankets, bolsters, chairs) that provide adequate support to the body so that the practitioner relaxes and deepens into the pose. This leads to a calm and balanced mind and thus relieves the stress-related condition. Follow this link for some examples of how to perform restorative poses safely. It is important to note that inverted poses such as Sirasana (Headstand) and Salamba Sarvangasana (Shoulderstand) require raising the heart above the head and forces the blood to rush upwards. These poses should be avoided during migraines and headaches because they will only worsen the pain.

Menstrual Cramp

Menstrual Cramp [Online image] Available http://www.icld2006.com/the-importance-of-menstrual-cramp-explained/

Every woman fears the days of the dreaded menstrual cramp. In some severe cases, the victim ends up immobilized and curled up in bed for the entire day. Yoga asanas can help ease the discomfort of the cramps and also relieve lower back pain which is common during that time of the month. Forward bending postures such as Janu Sirasana (Head to Knee Forward Bend) and Paschimottanasana (Seated Forward Bend) are calming poses which compress the lower abdominals and pelvis to aid cramps and heavy bleeding. Doing several sets of Marjariasana (Cat Pose) also helps to increase the flexibility of the spine and alleviates menstrual discomforts. However, inversions should not be performed as the natural blood flow of the menses will be obstructed and may cause imbalances to the menstrual cycle.

Constipation & Indigestion

Acid Indigestion [Online image] Available http://www.buzzle.com/img/articleImages/242632-4025-18.jpg

Constipation and digestion problems go hand in hand. If the digestive system is disturbed, food will not be able to be broken down completely, and this leads to constipation. Here are some yoga poses that can be performed whenever your stomach and eliminative organs are not in a cooperative mood. Doing Vajrasana (Thunderbolt Pose) for 5-10 minutes after meals provides great aid to digestive issues by expelling excess wind in the belly as well as stimulates the kidneys, spleen, gall bladder and stomach. Bowel movement can be improved by doing abdominal twists and stretches such as Trikonasana (Triangle Pose), Halasana (Plow Pose) and Ardha Matsyendrasana (Half Lord of the Fish Pose). Diet also plays a vital role in ensuring a healthy digestive system and eliminative track. Always drink plenty of water, eat light meals consisting of mostly fruits and vegetables, and stay away from food that is overly oily or spicy.

Don’t wait for the pain to plague your life. By maintaining a healthy diet with simple but regular yoga practice, you will soon experience higher resilience towards these common ailments.

The sun is nature’s greatest gift to us. Without the sun, live on earth could not exist and yet, many of us shy away from it. What if we were told that the sun, in its purest form will be able to provide us with all the nutrition needed and cure physical, emotional and mental diseases?

There is now certain group of people who practise and believe that by gazing directly at the sun during certain times of the day, we will be able to receive the energy to complement or replace solid food. This practice has been given various names such as Sun Gazing, Solar Gazing, Solar Healing and Solar Yoga.

Apparently the phenomenon is not something new and has been practised by our ancestors including the ancient Egyptians, Romans, Indian Yogis and native Americans. It is no wonder the sun has been an object of worship for different civilisations through the ages.

Born in 1937, Hira Ratan Manek (HRM) was a Mechanical Engineering graduate who worked in his family shipping and spice trading business in India. After retirement in 1992, he delved into this forgotten ancient practice that had captivated him since childhood. HRM has lived on water (with occasional tea, coffee and buttermilk) and the sun’s energy since 1995. He continues to travel the world giving talks and lectures on the practice of sun gazing in order to heal humanity of their ills.

According to HRM, the brain is like a super computer that nature has bestowed upon mankind. Unfortunately, the average human only uses 5-7% of the brain capacity. The rest lies dormant and is activated by harnessing energy from the sun which can only be reached via the eyes. Through trial an error, HRM has managed to come up with a technique that can be easily be adopted by anyone. Practitioners are advised to gaze at the sun once a day (anytime within an hour after sunrise or within an hour after sunset). Beginners start with 10 seconds the first day, gradually adding 10 seconds more each day up until they reach 44 minutes of continuous gazing (takes around 9 months). For step by step instructions, visit the official Solar Healing Center website.

Testimonials stating the benefits of sun gazing have been phenomenal. In the initial months, changes that have been reported are a more positive mindset, better sense of confidence, a balanced mind, sharper memory, improved sense of judgement and curing of mental depression. Later, physical ailments start to disappear. This includes anything from arthritis to bad eyesight.

Nature has blessed humans with a remarkable organ called the brain. To unleash its limitless powers, nature too has blessed us with an abundant source of energy called the sun. Doesn’t a free and costless way to a healthy and harmonious life warrant a trial run?

Are you living consciously or unconsciously? How often do we ask ourselves that, or maybe the question never even crossed your mind. When you walk, do you think about the sensations of your feet with each step? When you eat, do you feel the texture and taste of the morsel you are chewing on? Mostly we just take these mundane actions for granted and let our minds drift off into other thoughts of the pass or the future. If this sounds familiar, then you are living unconsciously.

Why is it important to cultivate awareness in everyday living?

The answer is simple.

We are not able to change the past and neither can we predict the future. What we are in control of is the now and through the practice of awareness we learn to lead a consciously fulfilling life.

Do you remember when you were a child, where the world was a giant playground and the experience of sheer joy was so easily invoked? As a child we did not have so much of a past reminisce about and did not have much interest in the future because what captivated us was the present moment. Those were the wonderful times when we allowed our imagination to run wild, watching the clouds change form or when we danced gleefully trying to keep up with the fluttering butterflies in the garden.

As we grew older, all the wholesome things in life that used to bring us bliss became clouded when we eventually succumbed to society’s perception of reality. Greed and obsession to acquire object-based comforts threw us off-course into the vicious cycle of perpetual discontentment.

In Paulo Coelho’s Alchemist, a wise man sends Santiago exploring his magnificent palace grounds but with the condition that the boy carry a spoon with two drops of oil. Upon his return, Santiago was quizzed on the glorious sights that he encountered but as he was too busy concentrating on keeping the oil intact, he missed out on the surrounding splendour. The boy was sent off again but this time was so engrossed in soaking in the beautiful view that he spilled all the oil. The wise man then finally spoke, “The secret of happiness is to see all the marvels of the world, and never to forget the drops of oil on the spoon.”

My analogy of this parable is that we should constantly be reminded not to get caught up with the giddy delusions of material happiness and in the process lose touch with the essence of what remains true to us. Cherish and be thankful for the warm roof over your head, for the good fortune of health that you enjoy, for the amazing wonders nature has to offer and for the loving relationship you have with your friends and family, as these are the stuff that you are able to experience now, in this present moment of reality.

One of the most common injuries sustained are wrist injuries. Here are some tips on how to practise safely to avoid damaging your wrists.

1) Grip the mat

Poses such as Adho Mukha Shvanasana (Downward Facing Dog), Bakasana (Crow) and Plank are physically demanding on the wrists. In these poses, the wrists support most of the body weight. Many practitioners place their palms and fingers flat on the mat but by doing so, all the pressure is concentrated on the wrists. Instead, spread all your fingers as wide as possible, engage your hand muscles and grip the fingertips into the mat. This protects your wrists as weight is evenly distributed throughout all the fingers.

2) Tuck in the elbows

Always keep the elbows as close as possible to the trunk of your body when in poses such as Bhujangasana (Cobra), Urdhva Mukha Shvanasana (Upward Facing Dog) and Chaturanga Dandasana (Four Limbed Staff). If the elbows are sticking out, the pressure that comes down onto the wrists is skewed towards the sides, which prevents even weight distribution.

3) Proper alignment and form

There is generally not enough emphasis on proper hand and arm alignment in Chaturanga Dandasana. People tend to push the body back towards the feet, which results in the elbows not being perpendicular to the wrists. This strains both the elbows and wrists. Next time, when coming down to Chaturanga Dandasana, push your body forward and ensure that your elbows are directly above your wrists.

Be on your way to a lifelong appreciation for yoga and its benefits through integration of mindfulness and awareness in your practice.

The current economic turbulence has affected each of us some way or another. Be it the fear of losing your job, or having already lost your job, or knowing a friend or relative who has already lost his/her job. When faced with such a situation, the negative energy of fear and uncertainty begins to manifest internally leading to increased stress and anxiety.

Hallelujah if you are a yoga practitioner because now is the best time to apply your knowledge to everyday living!

Asana
Perform more standing and balancing poses such as Tadasana (Mountain Pose), Vrksasana (Tree Pose), Natarajasana (Dancer Pose) and Virabadhrasana III (Warrior III Pose). In standing poses, we learn to root and ground our feet firmly to the earth. In balancing poses, we continuously concentrate and focus to maintain our equilibrium. Similarly when life throws us obstacles, we need to stay strong, stable and remain undeterred by the challenges that lie ahead.

Pranayama
Deep and slow breathing has been known to diffuse anger, ease tension, cure the jitters and neutralise all kinds of bad emotions. If you have been skipping all those pranayama techniques, do start bringing them back into your practice. Nadi Shodhana (Alternate Nostril Breathing) and Ujjayi (Ocean Breath) both help to bring calm and peace to your inner self. Only when you are at peace with yourself do you feel empowered to make the necessary changes to transform your life positively.

Meditation
No one has to be an expert to practise meditation. By just spending some peaceful time alone to calm the mind and to escape the flurry of daily commotion already counts as a meditative moment. At the end of it, you might even discover the power of clarity that had always been within you.

Contentment
Aparigraha, the fifth Yama in Patanjali’s Yoga Sutras is also known as abstinence from greed. When resources are scarce, we find ourselves naturally inclined to protect our own interests and grab more than we need. Practise Aparigraha effectively by reflecting on the things that are really necessary in your life. Ultimately, happiness is what humanity seeks and when we open our eyes, we will start to see that happiness lies in the basic beauty of simplicity like being around nature or sharing a home-cooked meal with loved ones.

Yoga as a Time-killer.You have just touched down in Miri Airport. The next plane that will take you to Mulu for your first-time expedition will only be arriving in five hours’ time. What do you do? Certainly you don’t want to sit around and observe other travelers who are also waiting. And most definitely you don’t want to sleep right there and then in the airport! At times like these, a variation of the Seated Twist comes in handy. Sit on one of the airport chairs, holding the armrests. Twist your upper body slowly to the right side and hold for a few seconds. Repeat the same movement to the left side.

Yoga as a Stress-buster. MASWings to Mulu was supposed to depart from Miri Airport at 2:50 p.m., but half an hour has passed the scheduled time and you are still waiting in the departure hall. From the glass window, the rain is still pouring outside. The bad news comes: your flight has been cancelled due to the bad weather! Now, before you scream at everybody in the airport, take a deep breath – or a few, if it’s helpful – and start thinking of some techniques that you have learnt to reduce your tension. What about Baddha Konasana (cobbler’s pose)? Sitting on the floor, bend your knees and bring the soles of your feet together. Grasp your feet with your hands. Bend your body forward, bringing your chin to the floor. Hold for a moment. Bring your face to your feet and hold. Slowly bring your body up. Sit straight, head tilting up and down, holding each time.

Yoga for Concentration and Focus. Now that you’re feeling a little calmer, you are told to go to the ticketing counter for a refund. You are given a complimentary coupon of free transport, free meal, and free one-night accommodation. Your plans have totally changed; you just have no idea what to do and where to start. Before anything, you recall learning Tratak (heightened concentration) and Surya Namaskar (the sun salutations) for mental focus and start to perform them. Only then you know what to do next: grasp the Miri travel guide and get ready to explore the northern city of Sarawak. You have yoga to thank for!

Students learning proper alignment for Triangle Pose

Riana set her mat in the class facing the side wall, and not the mirror, puzzling the class. She explained that yoga was about “looking within yourself” to perform the right poses and she wanted us to concentrate on that without being distracted by constantly looking at our own reflections.

A soft-spoken, feminine individual when one approaches her during a break, she emerges a different, sterner, almost military-like instructor once the class begins. She doesn’t hold back when she chides the students for slacking such as “Wider! Feet apart! Look up! Shoulders straight! Don’t look at the door! Why are you looking at the door? Concentrate on the class, concentrate on yourself!” And it worked really well.
Who knew that so much technique went into simple poses such as the common Adho Mukha Svanasana (Downward-Facing Dog) or the Utkatasana (Chair Pose)?

We were asked to always observe and be conscious of the way we held each pose. At times, Riana conducted the class with the help of belts and blocks to help students achieve the correct posture, such as during the Chair Pose when students had their arms strapped above their heads and were asked to lean against the wall to form the ideal half-seated position with backs straight.

Hamstring & Hip Opening stretch with the aid of the Yoga Belt

Half Moon Pose with the Yoga Block

The classes were also interactive as she often gathered students around her to demonstrate a pose herself or with a student before allowing us to attempt them. With her keen eye for detail, she constantly went round the class attending to students, making sure everyone performed the poses in the correct manner, which I felt helped students to understand the techniques better.

Students gather round to listen attentively to Riana’s instructions

The highlight for me was probably the last part of the class when we attempted the head stand. Some of the more advanced students could already perform the headstand on their own but Riana pointed out some weaknesses in their pose that could potentially lead to injuries, such as the angling of the wrists, shoulders and neck. She stressed that more important than just being able to perform a pose was to learn the proper techniques and balancing to hold each pose safely and in a stable manner.

Riana giving a headstand demo

All in all, the class was an eye-opener where one could learn and develop a strong foundation in yoga. The class is certainly ideal for all students, from beginners to the advanced practitioners who wish to fine-tune their techniques.