Bon Anniversaire

I approach all that interests me with the curiosity of a novice and the sensibilities of a journalist. I have been in the mass media profession since graduating from college, but my passion has been yoga since I discovered it almost exactly one year ago. For 12 months I have enjoyed practicing Ashtanga Yoga and continue to reap its benefits today. I am now more athletic, eat a more balanced diet, increased my stamina, and restored some of the flexibility that I once had as a teenager.

I also feel I’ve reached a turning point after one year. As a journalist it’s become second nature to always, always ask why. Apart from its physical aspects, why are so many like myself attracted to yoga and why has it survived and thrived for thousands of years?

Based on Patanjali’s Yoga Sutras, yoga is not just postures, or asanas, but a way of life. The Indian sage describes in four chapters how yoga also involves Yama - Rules, Niyama – Regulations and Pranayama - Breath Control, Pratyahara – Sense Control, Dharana – Concentration, Dhayana -- Meditation—7 of 8 limbs of Ashtanga with each limb being a step towards the path of self-realisation. In class, we are taught the primary series of Ashtanga Yoga, from Suryas A & B, the standing, seated and closing sequences. Many will agree that Ashtanga is the most physically challenging and demanding of the yoga styles—so I am wondering how all the non-physical, the spiritual dimensions of yoga play out. How does Ashtanga, with its physical adjustments that cause the body to tense up and result in muscle guarding, fit into this structure?

A quick read of the Yoga Sutras reveals that only a few sutras ever touch on asanas but it is these sutras, in particular Sutras 2.46-47, that appear to link the postures to achieving a mental and meditative state that is necessary to reaching Samadhi, the culmination of the eight limbs of Ashtanga.

Like many ancient classical texts the Yoga Sutras has been subject to different interpretation. I refer to BKS Iyengar, Georg Feuerstein, Kofi Busia and BonGiovanni as sources as they seem to have the most similar translations.

Sutra 2.46: sthira sukham asanam
Sthira: firm, fixed, steady, steadfast, lasting
Sukham: happiness, delight
Asanam: postures, poses

1. Posture (asana) should be steady and comfortable.

2. Asana is perfect firmness of body, steadiness of intelligence and benevolence of spirit.

(Note: Here Iyengar makes a clear argument for asana practice as 'meditation in action:')

Commentary by BKS Iyengar: Some have taken this sutra to mean that any comfortable posture is suitable. If that were so, these would be asanas of pleasure (bhogasanas) not yogasanas. This sutra defines the perfected asana. From the very first sutra Patanjali demands the highest quality of attention to perfection…. As asanas are refined they automatically become meditative as the intelligence is made to penetrate towards the core of being…. When (action and perception) are fused together the discriminative faculty of the mind acts to guide the organs of action and perception to perform the asanas more correctly; the rhythmic flow of energy and awareness is experienced evenly and without interruption both centripetally and centrifugally throughout the channels of the body. A pure state of joy is felt in the cells and the mind. The body, mind and soul are one. This is the manifestation of dharana and dhyana in the practice of an asana.

3. That attitude or mode of being that is maintainable and brings joy is 'right being.'

4. The posture should be steady and comfortable.

5. Posture (asana) (right poise) refers to the physical, emotional, and mental demeanor of the student. This practice does not require specific (literal) physical postures, but requires a certain quality (poise) and attitude on all levels of one's personality expression. "The posture assumed must be steady and easy." "Steadiness and ease of posture is to be achieved through persistent slight effort and through the concentration of the mind upon the infinite (reality)." The student should achieve and maintain spiritual poise (qualified balance of physical, emotional, and mental natures) (balance of one's lower (personality) nature with the higher self, external world, etc.), easily and naturally (almost effortlessly).

(Note: Kofi Busia also elucidates a broader context for the concept of asana. Rather than the performance of Hatha Yoga postures, the term asana is understood to mean a poised demeanor in life. This sense of physical, emotional, mental and spiritual balance, as one moves through the day, influences one's surroundings and helps to create friendly relationships, a pleasant environment and agreeable surroundings. This poise is a crucial precondition for further progress.)

Sutra 2.47: prayatna saithilya ananta samapattibhyam

1. [The correct practice of posture is accompanied] by the relaxation of tension and the coinciding [of consciousness] with the infinite.

2. Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached.

3. When correctly practiced it is infinitely transforming and brings endless release.

4. In effortless relaxation, dwell mentally on the Endless with utter attention.

5. Right-control of the life-force (pranayama) implies proper qualification of the breathing process (physical, emotional, and concrete mental levels). It implies equilibrium in the context of the karmic flow, i.e., in responding intelligently (non-actively and non-passively) to karmic consequences (circumstances, external and internal forces). It implies conservation of forces and their proper utilization and application (internally and externally) (and taking responsibility for same (effects)). Breathing is as much or more an etheric process than a dense physical process. Even on astral levels, that- which-corresponds-to-prana is inspired and expired through the astral (emotional) body as the student relates to conditions in the astral environment (however consciously or otherwise)

Just a little research I wanted to share for my first year anniversary. Namaste.

Moving Meditation

I don't like conflict, I believe it brings out the worst in people. So when I needed time off from an issue brewing amongst acquaintances, I couldn't find solace in yoga. Instead I found inspiration from a sweet and smart runner named Jaymie Pizarro. "The Bull Runner" as she is known among the running community, Jaymie is behind the Philippines' top sports blog, www.thebullrunner.com, a wellspring of information on running and the local running scene.

I consulted her about running and yoga, "Do they complement each other?," I asked since I was exploring the cardio-vascular benefits of running. I received a swift and thorough response from Jaymie who as it turns out, has recently gotten into yoga to strengthen her core which she says is essential for long-distance running as it will help maintain correct form needed for a more efficient stride. She says running tightens the leg muscles and yoga stretches areas that runners often neglect.

Jaymie has practiced in Yoga Manila Alabang a couple of times but frequently practises with Joseph de Asis at Gold's Gym Alabang. She sent me pre-run yoga poses from Runner's World as well as this article that encourages runners to cross-train with yoga for strength and to reduce injury (http://www.runnersworld.com/article/0,7120,s6-238-409--12606-0,00.html).

Here's an excerpt from an article written by an American yoga practitioner-runner:

How yoga helps running: "In a sense, my running is sort of an extension of the yoga class. Through the deep breathing and quieting of the mind we all learn in class, I can get into that moving meditation when I run."

How running helps yoga: "Endurance is never an issue for me in my yoga classes, so if we have to hold some particularly difficult pose for a long time it's not a problem, and I'm certain that's due in large part to my running. From a strength point of view, running has given me strong legs, which is enormously helpful for some of the standing poses."

I'll be doing these postures very soon, hopefully with a group of runners from U.P. who regularly meet at Hector Yuzon's Second Wind shop at Maginhawa Street, Teachers Village. Looking forward too to running in ULTRA after the holidays. Goodbye treadmill, hello track oval. Lyn, tara na!

I'm quite excited to start running especially after having met new people who seem genuine, focused, and serious about running just as I believe I am about yoga. More importantly I was struck by the warmth of Jaymie and Hector--their aura seemed almost yogic, how there is an instant camaraderie established when one runner meets another, and how natural it is for them to offer and share insight, tips and experiences. That non-competitve atmosphere reminded me of practice at YM Makati, where most everyone was a serious and harcore Ashtangi no matter what level, but where many light moments were shared in Supta Kurmasana, Urdhva Dhanurasana and other intense asanas as Peachie Kilayko would bind every one and drop back the adventurous.

Hope to find that feeling again when I run. Om.

Mr. Miyagi and Marichy D

"Wax in, wax out."
These words were immortalized in the teen pic Karate Kid which I caught on betamax back in the ‘80s. For many, the movie brought stardom for lead actor Ralph Macchio. But for me, Karate Kid was more memorable for making the late Pat Morita a household name.

Anyway, this movie came to mind recently during Mysore class. I had finished Marichy C and was preparing for the disappointment of not being able to bind by myself yet again in Marichy D.

Marichyasana D

I had been seriously working on this pose since January and was beginning to lose confidence in my abilities and began to find fault in my anatomy. Marichyasana D has been my waterloo in the Primary Series along with Urdhva Dhanurasana--the backbend--which I can’t sustain for more than 5 breaths at a time and Urdhva Mukha Paschimottanasana simply because I’d like to bring my face closer to my shins.

I also began to worry about whether or not my teachers had grown impatient over my lack of improvement. At the same time I began to question the hands-on mode of instruction: is it really necessary to physically touch and adjust students or is it more effective to verbally coach them step-by-step?

The answer came just before my teacher was to bind me in Marichy D. His attention shifted momentarily to another student and as he stood up to assist her, I decided to work on my own and—surprise! surprise!—one arm wrapped around my bent knee and both my hands met at the base of my twisted back. I didn’t get the pose perfectly—I still need to close the gap between my knee and arm, relax my shoulders after binding, and breeeaaathe—but I realized that I was able to bind on my own because my body had gotten used to being compressed in Marichy D. The best part is, nothing hurt: not my knee, my back, nor my injured ankle tucked in half-lotus.

The scene from Karate Kid then flashed before me. Mr. Miyagi teaching Daniel-San how to properly polish a car following “wax in-wax out” strokes, which teacher and student did ad nauseum and which was beginning to bore the young apprentice who was only eager to learn high-flying karate chops. Fast forward to a defining moment in the film where the bully was about to descend on Daniel, who surprised himself by instinctively deflecting blows in wax in-wax out fashion. Then and only then did student appreciate the wisdom and teachings of his mentor.

As for me, I have renewed respect and deep gratitude for my Yoga Manila teachers—Jon Cagas and Connie Ponce (a.k.a. “Mother Superior” for deftly combining no mercy with compassion during LED class) who both patiently bind me in Marichy D every single time. In case you're interested in trying yoga in YM Ortigas, Jon and Connie's teaching styles are very complementary. Both were certified by Paul Dallaghan and share a passion for teaching yoga and its philosophy both on and off the mat.

So bless you Pat Morita, you are not only a shining example of Asian-American actors making it big in Hollywood but also now a symbol for my triumph over Marichyasana D. And if you aspire to be like the “Karate Kid”, then welcome your teacher’s adjustments, resist your body’s urge to stiffen, and allow your teachers to mould your body into the pose. Success will come sooner or later.

Certified Hit

The Ortigas CBD is a bustling yoga zone. It is home to at least two major yoga shalas including Yoga Manila Ortigas located on the 5th floor of the Edsa Shangri-La Hotel. There are also authentic Indian restaurants and other establishments that serve vegetarian cuisine in the vicinity. And on the 3rd level of the Shangri-La Mall is Certified Calm, perhaps only the second boutique in the city that caters to the yoga community and is more spacious and carries a more diverse product line than the shop in Rockwell. According to "D", manager of Upward Ideas Apparel Corporation, whom I met and spoke to about the store’s merchandise, the concept behind Certified Calm is “to bring good, alternative brands that are not in the market now; to bring in products that will enhance one's practice. It also aims to be responsible with the environment; hence, it incorporates eco-friendly products.”
Manduka yoga mats

Get Om with Life: You have a product mix that defines you from competitors, what was behind the brand selection?

“Compared to a yoga studio, we're definitely more frivolous. First, we look into the styles and varied products which have to all pass our standards. Next we take into consideration the mantra and background of the companies we partner with. If they all jive with what we believe in, then it's meant to be!”

Get OM with Life: Describe your customer profile?

“Our target market is any health practitioner who is in search of beautiful, high quality products which are reasonably priced. The yogis understand us most though.”

Get OM with Life: Share some of your experiences as a practitioner that inspired you to establish Certified Calm?

“I've always loved yoga. I've been introduced to it informally since 2001 or 2002. The sessions were always good. The feeling after is pretty amazing. You're always languid and calmer afterwards. I've never been flexible but I definitely see the benefits. I used to injure easily. Yoga has lessened that. Even my chiropractor said I'm more properly aligned.

Loving the practice drove me to another level. I became quite addicted with getting all the proper gear. With the proper gear, personally, they enhance my practice. I'm even more motivated, plus, you refuse to downgrade anymore, ha ha!

I've always had a crazy sense of humor. When I feel inferior to fabulous practitioners around me, I simply console myself that "Never mind, my gear is so nice anyhow! When I fall down, oops, what a beautiful mat!" Ha ha! *wink* Yoga apparel from Prana, Green Vogue (Easyoga), be present, Zobha and Shakti

Get OM with Life: Elaborate on the importance and value of investing in high-quality yoga apparel/products?

“These apparel/products are fashionable, and yet they're not supposed to be trendy nor fashion per se. They're supposed to last you for some years which are why you pay that kind of money. Their wear and tear last longer. You save up in the end. You don't mind wearing them again and again because they're supposed to be your favorite thing to wear and they're very comfortable and versatile.

Some types of fabric cannot withstand the poses that yoga demands. They will crack and tear. The seams and the types of cloths matter.

The way the clothing absorbs moisture matter a great deal too. You don't want to be weighed down when you're sweating profusely, nor do you want to smell. The right type of fabric prevents that.

Yogitoes and Easyoga mat towels

The correct type of mats matter also. The way they just stay put, the thickness...they all matter. Certified Calm understands all these and more, and we're trying hard to address all these."


Get OM with Life: What are your thoughts on the commercialization of yoga?

"If everybody can get into it and channel their energies in that positive way, I believe with all my heart that the world will be more beautiful and peaceful. What a wonderful world then! Namaste."

Yoga cross-training

I sometimes find myself so absorbed and concentrated on my practice, so much that the exhaustion I feel after class carries over to the next day. Other factors may contribute to the heavy feeling--such as having a bad day at work or having bad luck in business--whatever the reason, the practice of Ashtanga yoga is taken very seriously and can be both physically and mentally draining.

My friend Lyn and I have this long-running discussion over how to balance our "serious" Ashtanga practice with a fun yet still physical activity. We've deliberated cross-training with squash, capoiera (?!), wall climbing, or running a marathon (which I personally feel can be hard on the joints). We're also considering doing Iyengar Yoga to help us go deeper with some of the primary series poses. And when neither of our spouses were available for Yoga Manila's Partner Yoga class last weekend, Lyn and I were tempted to do the class together since we're evenly matched in terms of body types.

Here's what happens in Partner Yoga. This is taken from one of my favourite sites, http://www.partneryogacharleston.com



Doesn't it look like great fun? And you can do this with music too! Friends who attended the Partner Yoga class have said that they enjoyed it. I hope Yoga Manila can offer this as a regular class since yogis can practise inversions such as headstands, handstands, arm balancing and many other poses found in the primary and intermediate series in a less intense context. We're still Ashtangis at heart, we just need a little variety. Right, Lyn, Avril, Redge, Allen, Idol?

Shitali Pranayama

This video was posted by Berta Feliciano on the Yoga Manila Facebook site. If you want to hear what a roomful of Ashtangis practising sounds like, watch this clip from Greenpeace titled "Breathe in, breathe out". It can also be very useful to remember the images and soundtrack during practice.

I've been practising quite regularly already and have been attending Mysore classes thrice a week. As a result, I've finally memorized the primary series (hooray!). One side effect though is that I've developed a man-size appetite, especially after yoga.

One of my yoga teachers suggests doing Shitali Pranayama to curb my appetite. Shitali means cooling. It is a pranayama which cools the whole body so it is best done in hot weather or at the end of a vigorous yoga session.

1. Sit in a comfortable cross-legged position in a well ventilated room free from any distractions. Keep the waist, back, neck and spine straight.

2. Take two or three deep inhales and exhales through the nose to prepare.

3. Open your mouth slightly, in such a way that the tip of your tongue should be closer to both lines of the teeth. Now roll the tongue, curling the sides in towards the center to form a tube. Stick the end of the tongue out between your pursed lips. If you can't roll your tongue, just purse the lips making a small `o` shape with the mouth.

4. Inhale through the tube of the tongue.

5. Exhale through the nose.

6. Repeat 5-10 times as you feel the cooling effect.

Benefits of Shitali Pranayama

1. It has great energizing, soothing, relaxing and cooling effects on all the nerve channels and on the whole body.

2. It has a pacifying and relieving effect for various troubles such as headache and fever.

3. The Pranayama purifies the blood expelling the toxins.

4. Shitali pranayama is also highly recommended as an immediate remedy for nervousness.

5. Diseases like tumor, jaundice, skin diseases, fever are cured and it also corrects indigestion and constipation.

6. It quenches the thirst. Hence if one feels thirsty and hungry at a place where water and food are not available, this pranayama could be tried.

7. It activates the liver and improves digestion.

Caution

This Pranayam should not be practiced in case of heavy cough or cold, asthma, bronchitis, sinusitis and low blood pressure.

Will explore this pranayama technique more and see how effective it is. Big thanks to Maritoni Tordesillas for sharing this tip and giving new insights into Janu A, B and C.

I HEART Yoga Manila

Just posting a link to a recent Inquirer article, "Art of breathing, way of life", which explains Ashtanga Yoga and Yoga Manila's commitment to this particular yoga form.

New shala, new teacher, new lessons learned

It was somewhat heartbreaking to be moving my practice to Yoga Manila’s newest shala at the Edsa Shangrila Hotel. I had grown attached to my teachers in Makati and the people that I practise with.

But realising that I would cut my travel time by half an hour made the decision easier. I was also eager to see the Chi Spa after having viewed some images of the international spa chain online.

First impressions? It was too luxurious. Fully-carpeted floors, a strong scent of aromatherapy and essential oils, a choice of not just one but two changing rooms, centralised air conditioning, comfy lounge chairs to sink into, spectacular view of the Ortigas CBD and the hotel pool below. The plush environment was initially distracting and seemed to negatively impact my practice.

Add to that, classes at Ortigas were mostly Mysore classes thanks to Jon Cagas who is now teaching at both Yoga Manila Ortigas and Makati. My first Mysore experience of the year was full of senior moments: memory loss, achy joints and short endurance. I became frustrated by my practice still both Allen (Enrique) and I were glad to see Jon back from India. I was also happy to have finally met Connie Ponce and my fellow yoga blogger Avril who blogs at: http://www.tryingtowake.blogspot.com/.

I have learned Ashtanga Yoga mostly through the Led classes that I had been attending on the weekends. I’ve tried going to some Mysore classes during the week but always found myself running out of steam midway after driving through an hour's traffic. So I stopped doing Mysore classes in Makati altogether.

One thing became apparent. For practitioners like me who haven’t mastered the primary series, a Led class can be a place where one can make many, many mistakes. Usually a teacher would call out the postures for the practitioners to do so there is very little time for the teacher to approach every student for adjustments during the 90-minute class.

Although Peachie Kilayco and Maritoni Tordesillas have never failed to adjust and bind me every time we reach Marichy D, Supta Kurmasana and Urdhva Dhanurasana I have discovered how horrible I was at Bhujapidasana, Gharbapindasana and many more at Jon’s Mysore class! That’s why Yoga Manila has been adamant about having only experienced Ashtangis do Led classes and encourages beginners to learn Ashtanga Yoga through Mysore classes instead. I have been stubborn before and totally get it now.

On the upside: Jon Cagas has just returned from Pranayama training in India and has practised intensively in Mysore for two months. So if you're based in the north of Manila, you can come to YM Ortigas and learn traditional Mysore-style Ashtanga Yoga from him. As a teacher he very patiently sets up the pose and adjusts and binds in coordination with the breath and painlessly. Soon, I stopped complaining about the 5-star facilities, began to appreciate the effort Yoga Manila has made to make yoga more accessible to others, and finally found myself shifting my focus to the asanas. While I wasn’t as satisfied by my practice that day, I am looking forward to improving and refining it through Mysore classes.

First yoga of the year

I was very happy to see my teacher, Peachie Kilayko, at my first Led class of the year. I had missed about 4 classes in December to attend to deadlines and a yaya who fell ill and had been hospitalized.

So I was raring to yoga more so because I knew I would see my yogini friend Lyn and other classmates again.

Peachie and I didn’t expect Hoze Arando to walk in. Today he was not teaching just practicing, said Hoze who handles the morning Mysore classes in Makati during the week.

One by one, the expats trickled in: Rica who is Japanese and a regular Yoga Manila practitioner on Saturdays; Silvina Gall from Argentina graciously hosted the YM Christmas party; Onanchi Chappett and her husband; and Bob, the newbie from Britain. With Margo Lao, Hoze, Lyn and I, there we were only nine practitioners in all. I guess I was buoyed by the company I found myself in because practice was wonderful! Hoze is a YM founder and has been "practicing yoga longer than anybody”; Margo Lao is YM’s instructor in Ortigas and who will teach at YM’s newest shala in Chi Spa located at the Shangrila Hotel by February; Rica, Silvina and Onanchi are all hardcore primary series practitioners; and Lyn and I still exchanged energies despite being at a distance from each other.

Margo Lao photo by Rheia Ramos - Yeo

I was anticipating being more sluggish than usual after having had my fill of holiday food. But I was charged right from the Suryas all through the finishing sequence. Though I admit I couldn’t roll around as smoothly after Garbha Pindasana and actually rolled back and forth about a dozen times before settling into Kukkutasana.

That morning yoga was almost like the first day I tried it. Unconsciously I must have heeded Hoze’s words when I shared with him my apprehension over being in pain the next day. He said to just let go and practice as if I was experiencing Ashtanga Yoga for the first time. And it was magic. I’m hooked more than ever. Om.

Bikram Yoga in the cold?

My sister-in-law Lya has been convincing me to try Bikram Yoga, or hot yoga. But I’ve always felt that enough heat is generated internally with Ashtanga Yoga. So doing the 26 Bikram Yoga postures out of town , minus the hot room and holding them for a full minute in the cold December weather was actually quite challenging. We were guided through the routine by no less than Bikram Choudhury himself via an audio CD which was recorded in his Hollywood studio. Bikram is known to speak in military, staccato fashion and I was glad he was not around to berate me when I couldn’t maintain Dandayamana Janushirasana or standing head to knee pose and dancer’s pose. But boy, stretching in Pada Hastasana, Dandayamana Bibhaktapada Paschimottanasana and Dandayamana Bibhaktapada Janushirasana was fantastic! Really glorious and I must say effective since it restored my flexibility almost immediately. I also enjoyed Utkatasana, Ganurasana, Tuladandasana, Supta Vajrasana and Ustrasana.

By day 3 Lya had all the females in the clan doing Bikram Yoga, including my mother-in-law aged 75, my niece Talia who is a budding ballerina and even my three-year old daughter and baby Ashtangi below in Baddha Konasana.Lya taught us like a pro, instructing us to lock our knees, keep both elbows straight and pulled back, and hips pushed forward—cornerstones of Bikram Yoga. The impromptu class ended after 90 minutes. Lya and I practiced some advanced Bikram poses which I’m already familiar with since they’re part of the primary series of Ashtanga Yoga.
Matsyasana. That's me in Shirsasana. Urdhva Mukha Pashcimottanasana Utplutih Modified Bakasana.

My attempt at Titibhasana, or the firefly. Now if only I could lift my legs higher and straighten them... My most serene Shavasana yet, thanks to this lovely view of clear skies above.
Time for some real hot yoga—out in the sun and at the beach! Lya displays excellent form in standing head to knee, dancer's pose and trikonasana.
Would I try Bikram Yoga again? Outdoors and in good company--definitely! As I watched the last sunset of the year I realized that yoga is also about flexibility of both mind and body. So here's to trying out more yoga forms in 2009. Namaste.

Yoga Sanctuary: Santiago, Ilocos Sur

Almost two months of no yoga due to the year-end work and Christmas rush have left me stressed, stiff and tight. So I’m really, really grateful to Lya, my sister-in-law, for giving me a 4-day Bikram Yoga “intensive” and a much-needed workout during the holiday spent at the family farm located in the Santiago Cove in Ilocos Sur. Here a variety of crops and fruit-bearing trees are grown and cultivated. It is also the resting place of “Lelong” who lovingly built this sanctuary for his wife, children and grandchildren in the mid '80s. Lelong and Lelang My son and the farm goats. We have cows and chickens too.
The exterior of the house. Two bululs welcome visitors.
My favorite pieces: the long dining table where many memorable Ilocano feasts have been served...
...chandelier from Artes Espanoles...
...a farmer’s plough and centrepiece...
...this bell...
...and of course the kids’ play set that keeps them happy for hours.
Driveway leading to the beachfront.
In keeping with the rustic backdrop, Lya and I used native woven mats for practice.It's 6:45 a.m., I'm all set for my Intro to Bikram Yoga!