一日靜坐+瑜珈 +讀書會 1 DAY WORKSHOP YOGA + MEDITATION + BOOK CLUB with JORDAN

IMG_5073 (1)在這兩年裡,我不斷的在瑜珈課裡推薦靜坐冥想的好處,同時也希望更多瑜珈練習者能綜合練習體位法和靜坐。我在靜坐的親身體驗中得到了很多回饋,不但在體位法上讓頭腦更能清楚,身體感官更加的清晰,心靈上也得到了許多開悟。靜坐在瑜珈,禪修,佛學上的教導的技巧都很多,其實最終的目的都是一樣,讓我們回歸到人的本質,安靜無我的狀態,和看清自己。在瑜珈上,我們常聽說體位法的目的最後就是為了能夠有足夠的體格準備靜坐,所以除了練習體位法外,我們也必須嘗試靜坐的練習。這裏我選擇了容易易懂書:《靜坐的科學,醫學與性靈之旅》,我看過之後覺得對沒有經驗或初學的同學應該有幫助,我也喜歡裡面問答的方式,能一一的回到大家對靜坐的疑問。靜坐是個無法用言語來形容的一種練習方式,必須透過親生體驗,希望大家來一起做瑜珈,靜坐和開放的討論吧!!

《 2015年8月29日》(六)Saturday
0930-1200
晨練+靜坐練習
Morning Practice + Meditation

1200-1330
午餐
lunch

1330-1600
讀書會討論
Book Discussion

《讀書會》Book Club
書籍名稱:靜坐的科學,醫學與性靈之旅
作者:楊定一,楊元寧
出版社:天下雜誌出版
網路訂購:www.cwbook.com


《午餐的餐點提供》Lunch provided by CHENDER
CHENDER真的食盒。真心的為你準備料理,不用多的調味吃出食材的真味。
每日採限量製作,限量屬於你自己的食盒。

請大家回覆時告訴我們你的選擇(A/B/C/D )
如果有素食需求請告知:

午間 / 晚間 食盒價格:
A 檸香煎鯛魚
(台灣鯛魚使用)
B 碳烤松阪肉
(日本進口松阪肉使用)
C 迷迭碳烤雞腿肉
(台灣放山肉雞使用)
D 季節烤蔬菜鮮蝦沙拉
(蒜檸初榨橄欖油醋汁)
配食:每日市場選購季節蔬食配菜兩道。季節生菜冷壓橄欖油沙拉。奶油玉子燒。

《上課地點》
地點:三朵夏
地址:地址:台北市中山區長春路20號8樓
電話:(02)2568-4696
交通資訊:
一、自行開車:
1、中山高速公路→重慶北路下交流道→重慶北路→中山北路二段即抵達。
2、中山高速公路下圓山(松江路)交流道,接松江路南行至南京東路右轉,
在左轉中山北路再轉長春路口即抵達。

二、大眾交通工具:
1、鐵路→ 台北火車站,北出口乘公車至中山北路二段下車。
2、捷運→”雙連”捷運站 1 號出口至中山北路二段。
3、捷運→”中山”捷運站 4 號出口至中山北路二段。
4、公車:搭台北聯營公車
216.217.218.220.224.227.247.260.287.310.603.中山幹線等路在國賓飯店站下。

《報名資訊》
名額:20人限定
費用:每人1200元(含場地費及一套餐飲)
中國信託 敦北分行
銀行代號:822
幀 號:015 540217160
戶 名:温翠華
請FB告知: Jennifer Wen

《備註:》
1.參加者需自備瑜珈墊、毛巾……等個人用品。(會館有墊子和瑜珈磚)
2.報名者請於 5 日內完成繳費,以保留名額;超過 5 日未完成繳費,我們將把名額轉讓給候補者。
3.欲報名者參加的朋友或有任何疑問請私訊聯繫 Jordan Koh 老師。
4.本活動因包含餐廳場地租借費,報名後若因故無法出席,恕無法退費,但可轉讓給他人參加。
5.Yoga Mindon 擁有變更及終止活動的權利。

Pain Care: Injuries and comprehensive approach in yoga therapy 疼痛照護:療癒瑜珈多面性的面對受傷

IMG_5050當你身體在疼痛的時候、練習也隨著改變、無論你如何努力、呼吸節奏會變得急躁、身體拉傷的地方會變得非常緊實、難以駕馭、心情會變得沮喪、冷漠。這時候耐心非常重要、細心的觀察力和有智慧的移動身體會讓身體復原的比較快速、也能讓身體在適當的休息和復原中不再受到傷害。嘗試用呼吸覺知、呼吸練習、舒緩的伸展和靜坐等方式練習瑜珈、讓療癒的方式不再是限制在體位法、而是全面性的看待身體和心理的感受。當你內心在練習中因為疼痛而無法安靜,自然的身體受到了極大的刺激,神經系統是在“戰”的狀態下,無論體位法如何的深入,身心無法達到放鬆和療癒的效果。

適當的方式是應人而已的調整體位法的姿勢,首先讓身體來到肌肉和骨骼在最飽和和安全的狀態下停留,讓受傷害的地方得到最大的養分,細胞自然流向求救的部位,給最多的血液和淋巴液體流向需要療癒的地方。我常遇到來找我諮詢身體受傷的同學過渡的伸展或移動受傷的部位,表面上是得到短暫的舒緩,實際上姿勢是處於逃避疼痛而運動,並非因為要全面性的平衡肌肉左右或內外而運動,這不但對長期復原沒有幫助,反而加強了身體偏離中心而移動造成了長期疼痛(chronic pain)。在診斷自己的體位法動作時,必須在先理解身體為何要移動而移動,這需要極大的耐心 (就是受傷時沒有的一項特質),停留在當下並且觀察現況(也是在一般人練習缺乏的特質),帶著不傷害(ahimsa)和誠實(Satya) 的態度移動身體。身體移動在瑜珈裡是必然的,如何有智慧的移動是療癒的重點,不是動作本身,結合了運動學(kinesiology) 和心理學(psychology)在瑜珈哲學(yoga philosophy)的引導下去面對受傷,讓身體能全面性的復原。

When body is in pain, it changes the way you look at practice. Despite the efforts, sometimes the breath becomes irritable, the area where injury occurs became tense and unforgiving. You might experience mood swings, such as depression and indifference, and it’s difficult to manage. At this point, Patience becomes key to your practice. With careful observation and moving the body intelligently allow the body to recover relatively quicker, in the mean time, proper rest is required to prevent the body go into further injuries. Try using breath awareness, pranayama, dhyana(meditation) to assist in the recovering process, so your yoga practice does not confine to just asana, rather a comprehensive way of healing the body and mind. When you are hurt during practice, your mind is impossible to stay quiet. The body has been greatly compromised, and the nervous system is at “fight” mode, so regardless of how deep you go into your asana practice, mind and body are not relaxed and healed effectively.

Rather the more appropriate way is to change the position of your asana individually so the muscles and bones are at an optimal level. The injured area is being supported so the muscles surrounding are not strained or overworked. The healthy cells are then circulated to the injured area to provide necessary healing. The blood flow and the lymphatic fluids are being delivered to the injured areas for it to heal properly. I often encoutered inquires from injured students on how to approach yoga practice. Mostly when I see how they move, there is tendency for them to over work the injured area just because it’s comfortable at that moment. In that instant, the muscular and skeletal movement to avoid pain does temporary provide temporary relief. However, if over work in avoidance ultimately creates more problems. It creates imbalance energy inside and outside of the muscles and bones, prevent the body move towards its core and eventually lead to possible chronic pain.

When assessing body movements and its mechanics during injuries, we must first look at the reason to move as a whole. For that, we need a lot of patience ( which usually lack of during injuries ), allow the body to be a a supported position and observe everything from the pain area to the range of the movement. With the attitude of yoga practice of AHIMSA (nonviolence) and SATYA ( truthfulness ), we must learn to move the body with great amount of intelligence. In using yoga as therapy, body movement is inevitable. However, if we move with the right attitude and not just focusing on the eventual shape of the asana, by using kinesiology and psychology as base, along with the guidance of yoga philosophy, a complete recovery of mind and body is not so far fetch !

Viparitta Karani

IMG_4745Viparitta Karani
-Increase blood circulation to the belly
– passive stretch for the thoracic and cardial muscle, help facilitate blood circulation back to the heart.
– increase abdominal, pelvic and thoracic breathing
– release tension of the thigh and hip joints
– stimulate and balance adrenal glands and kidneys

-增加血液的流量到腹部
-被動伸展胸腔和肋間肌,並幫助血液回流到心臟
-增加腹部,骨盆和肺部的呼吸
-解放大腿和髖關節的壓力
-刺激和平衡腎和腎上腺

#YogaAnywhere
#breath
#heart
#releasetension
#iyengar
#viparittakarani
#yogatherapy
#restorative
#療癒瑜珈
#倒立
#呼吸
#減壓

在平凡裡找到不平凡

IMG_4921 今天的台北真的有像島嶼國家的感覺、天氣炎熱, 路上看著樹在搖晃、微風有濕濕的感覺、隨風聞到大自然溫清新的味道、老一年後的這禮拜、還是像往常一樣上班、一早就在天母!感謝昨天陸陸續續在網上祝福我的朋友們、謝謝同學們的小禮物、蛋糕等!收到各方的學生朋友message祝福、也有實踐的同學、我會每人一一回覆像往年一樣。。同學問我今天做什麼特別的事、怎麼慶祝?我說就想往常一樣、上班、吃飯、洗衣服(最近太多hotflow!)看書、下班…..好吧、我買了植物送自己、然後下班後去按摩、都是一些我平常會做的很平凡的事。我很多年都沒怎麼慶祝、去年還有個女友辦個小gathering、今年又回到低調平凡生日。 慶祝生日現在有兩個感想: 1. 生日對我來說應該是慶祝把我生下來的媽媽、謝謝媽媽那麼多年撫養培養我這難搞又壞脾氣的小孩、感恩你的付出、鼓勵和諒解 。 2.一年又一年的生日開始詢問究竟我在這世界上的角色和意義是什麼?如果是慶祝自己的生辰,那應該是慶祝比生辰更大的意義? 如果說生日是個很不平凡的一天,必須要做像往常一樣不平凡的事來慶祝,為何不就在每一天都做不平凡的事來慶祝自己呢?或許我們需要的是在不平凡裡找到平凡,在平凡裡找到不平凡來慶祝自己的誕生。每個人都是獨特的,唯有活在平庸的感覺才會找到生存的意義! 下班後的太陽依然熱烈,夏天的生日很快就過去,但明天又是特別的一天。 在這一天讀了一遍摯友分享的真人故事,翻譯了讓大家共勉之。。 -------------------------------- 英國管理學大師Charles Handy對父親過世的感言: 當我40幾歲的時候,父親就過世了。他的死讓我在人生軌道上起了變化,改變了我的人生。再他死之前,我在London Business School是一個甚有名氣的大學教授,教導雄心勃勃的年輕男女,發表了廣受歡迎的文章,寫了最暢銷的商業書籍,到世界各地巡迴演講,在最有名的大學教課,在大企業的公司裡當顧問,我當時在成名的邊緣。當時我可以說對自己的人生感到非常的喜悅。 我的父親,相反的,是個安靜又謙虛的人。他這一輩子的時間都在愛爾蘭的鄉下了生活,是個教會的牧師。私底下,我其實對他胸無大志的人生觀感到失望。當時的我,很難理解他不願意在為自己的人生往前進。 當他去世了以後,我回到愛爾蘭參加他的葬禮,在一個他宣導的小小教堂裡,原本應該是一個小小的家庭後事,但很驚訝的,一點也不安靜和隱私。當時來參加葬禮的人有數百人,在一個短短的時間內,來自英國每個角落的人都來到了這裏。幾乎每個人都走過來告訴我,說我父親在他們人生裡的重要性,說他如何深深的感動和改變了他們的人生。 當天,我站在父親的墳墓,不斷的徘徊想著,誰會來我的葬禮?究竟我在這人生裡感動了多少人?誰能真正的認識我像這些認識我這安靜平凡的父親 ? (取之以 “Charles Handy Tribute,” quoted from Edupage, 21 March 1999) ------------------------------- ------------------------------- a reflection by the British management guru, Charles Handy, on the impact of the death of his father: When I was in my mid-forties, my father died. His death stopped me in my tracks and changed my life. Before he died, I was a hot-shot professor at the London Business School — teaching ambitious young men and women, publishing well-received articles, writing best-selling business books, jetting around the world, lecturing at major universities, consulting for big-name companies. I was on the edge of the big time. And, I have to admit, I was pretty pleased with myself. My father, on the other hand, had been a quiet and modest man. He had lived most of his life in the Irish countryside, where he’d been the minister of a small church. Secretly I had always been disappointed by his lack of ambition. It was difficult for me to understand his reluctance to move on or up in life. When he died, I rushed back to Ireland for the funeral. Held in the little church where he had spent most of his life, it was supposed to be a quiet family affair. But it turned out to be neither quiet nor restricted to the family. I was astounded by the hundreds of people who came, on such short notice, from all corners of the British Isles. Almost every single person there came up to me and told me how much my father had meant to them — and how deeply he had touched their lives. That day, I stood by his grave and wondered, Who would come to my funeral? How many lives have I touched? Who knows me as well as all of these people who knew this quiet man? (“Charles Handy Tribute,” quoted from Edupage, 21 March 1999)

Yoga and I 瑜珈與我(中英全文)

IMG_1114YOGA AND I 瑜珈與我

BEFORE YOGA 瑜珈之前

我從小就喜歡藝術和設計,喜歡美麗的事物,所以畫畫對我來說是個很自然的事。當我移居到美國時,我完成了服裝設計和企劃兩個學位,然後接下來的10年在紐約成為了服裝設計師。我是來台後才開始真正的接觸瑜珈,從那時候開始,我做瑜珈的理由一直都在改變中, 當時我是因為壓力的關係需要一個舒壓的方式。我嘗試了健身房,當很快就放棄了。因為在美國就有點舞蹈的經驗,所以也喜歡上芭蕾和現代舞,但在這藝術對身體上付出的代價實在太大了!我最近在筆記本上寫下紀錄了以下一段我與瑜珈的關係。

在過著很不錯的一天時,瑜珈讓我感受到心情愉快。
在過著很糟糕的一天時,瑜珈讓我感受到煩惱。
當時間很充裕的時候,瑜珈讓我感到奢侈幸福。
當時間很短缺的時候,瑜珈讓我覺得充滿包袱。
當我情緒很高潮的時候,瑜珈讓我回到平穩的感覺。
讓我情緒很低潮的時候,瑜珈讓我渡過難過的日子。

我練習的理由在每一天,每一個季節,每一年, 甚至與人生的每個階段都一直在改變。關鍵的是不管我的身心的階段是什麼樣子的,瑜珈成為了我生活方式上的庇護和指示。

YOGA & PRACTICE 瑜珈和修行

過去的幾年,我練習了不同派別和種類的瑜珈,如Anusara, Vinyasa, Ashtanga 和 Iyengar等, 偶爾還也會向Bikram和Sivananda的老師學習。我很幸遇的遇到改變我練習的老師們,特別非常感恩 Richard Freeman, Doug Keller, Peter Scott, Chuck Miller, Neil Pearson,Vincent Lu 和 Heidi Chen等老師分享和教導他們的智慧

在2012年,我遇到了Hart Lazer老師,從此改變了我的瑜珈練習. Hart 老師是著名瑜珈大師Ramanand Patel和 B.K.S Iyengar的學生,曾經是心理和創傷療癒背景的諮商師。Hart老師在世界各地教導瑜珈給Iyengar, Sivananda和Ashtanga的學生有30年以上,綜合了療癒瑜珈和各派別的智慧,有系統化的傳授瑜珈。第一次向老師學習的時候讓我有突破的感覺,讓我從新整理了練習的理念和意義,跳脫了派別的思維,站在心理學和生理學上看待瑜珈,並非被某個信念而框住了。

我決定重新開始向老師學習,回到基礎200小時開始。三年後,我完成了老師以iyengar為基礎的350小時LEVEL 1的訓練,加上約50小時的研習課和當老師在亞洲的助教。我學習了iyengar系統的練習方式,呼吸法,佛學冥想,傷害預防,創傷療癒和如何以療癒的方式讓身體回到平衡等等技巧。我很慚愧的說當時擁有數年的教學經驗的我,又回到初學者的狀態!Hart老師讓我更深入的把我過去的經驗和現在的療癒訓練結合,瑜珈的意義也頓時變得不一樣了,偶爾我越理解瑜珈越覺得感到教學上的困難

Hart老師的訓練來的不容易,我在靜坐冥想的過程中掙扎,在如何正確的應用語言上的引導中結巴,同時也在統整瑜珈體位法上的知識充滿了疑惑。但是在這三年裡,我深深的理解了練習的意義和如何透過正確的練習來改變自己。我常被Hart老師叮嚀 “每次你進入教室教學時,請記住學生的墊子前塗鴉了很大的AHIMSA這個字。每次你踏上墊子練習的時候,請記住佛學上的三毒:貪、嗔、痴,” 在掙扎的過程中,我為了不快樂的人生和困難的練習上流下了許多眼淚,我的練習開啟了我內在的敵人,面對了內心情緒上的矛盾和恐懼。如果能簡單的說我練習瑜珈到最後就是為了“看清自己” !

YOGA & TEACHING PHILOSOPHY 瑜珈和教學理念

一個有規劃的課程應該是能讓學生練習如何看清楚自己和非例行的運動。利用八支瑜珈裡的方式,一個完整的瑜珈體驗應該包含了禪那(冥想),專注(身體覺知和集中練習)和調息法(呼吸控制練習)。透過Abhyasa(不間斷的練習)和Vairagyam(不執著),為了探討練習的不同層面,必須學習有紀律但是同時也能夠完全的屈服放下。

在肌肉和骨骼層面的練習,體位法的目的是要讓kundalini (生命力)能在脊椎的中脈輪由骨盆低端進入,促使Prana(生命能量)能平均的分佈到身體的每個經絡路線,最終是要喚醒內在瑜珈三身(身,心,靈)的智慧。在佛學裡統稱佛性,也是我的老師會常說的人性本質。所以我也開始不在追求體位法的外在形式,偏向體位法如何帶給我們在探討人性本質上的練習。我對體位法如何給練習者在觸感和情緒上帶來的影響深感興趣,如何改變練習者身體的gunas(屬性)。我也覺得身體的順位不只是肌肉骨骼的正位架構,同時也是帶著正念的有效率利用肌肉骨骼的力量來達到平衡。我練習冥想來協助我削減過往的業率,讓我時時刻刻回到當下。我練習呼吸觀想來幫助我的專注力和提高我的覺知,讓我能在citta vritti (心靈的變化) 時能夠駕馭著它。深入的自我練習的意義是在帶著正念的感覺身體,學習聆聽後才行動。真正的瑜珈轉變來自於正念的行動。

我在教的時候會常提醒自己教課的意義,我非常感謝我的學生,每次給我機會練習Ahimsa (不傷害)和Compassion(慈悲),並非為了自我的滿足感。我排課的方式和教學理念都包含了生理,心理和哲學的考量,受了Hart Lazer和Richard Freeman老師的引導。我曾經上過Ashtanga大師Chuck Miller的課,他說“你永遠都是學生!”讓我印象深刻,所以我相信我首先是學生,然後才是老師。

YOGA & HEALING 瑜珈和療癒

我第一次接觸瑜珈時為了減壓!我覺得”duhkha“(痛苦/壓力)是造成身體和心靈失衡的主要因素,“痛苦”限制了我們的身體和意識,讓我們遠離本性。當我們沒辦法和內在本性連結的時候,不管在身體或情緒上都沒辦法的到快樂。然而我們常開始接觸瑜珈的態度都是為了把自己”修理“好,並非先了解究竟自我的問題出現在哪裏。

在我自我療癒的練習中,我學習了聆聽自己的聲音多於別人的聲音;在我的教學裡,我從教自己喜歡的內容到教當下學生需要的;在我的人生裡,我學習從不斷的追求下一個慾望到停下來感受當下的一切。在Richard Freeman老師一書『 The Mirror of Yoga』裡的第一章第一段開始是這麼寫的 “瑜珈是從聆聽開始,當我們開始聆聽的時候,我們給予自己空間,感覺到自己的存在感 ”。 每個療癒的階段都會從自我開始,所以一個療癒的課程必須建立起自我的覺知。這在著名的療癒瑜珈老師Doug Keller在 『 Yoga As Therapy』裡提到 “一個很棒的療癒師必須在某個過程上讓練習者或患者參與,賦予他更多的能力來參與復原的過程。”

當我們開始聆聽瑜珈身體的三個主要層面:肉身體,星芒體,因果體都是有效的療癒身心的練習。在第一個層面,體式的練習讓練習者糾正任何壓力或不平衡的肌肉骨骼順位,然後器官層面的練習讓練習者停在一個動作上約3分鐘,也就是血液循環的一周期。透過停留,人體的主要系統,如心血管,內分泌及淋巴系統得到滋養,以保持正常的循環。神經系統在療癒過程中也扮演了一個重要的角色, 提供身體感受,感官和移動的訊息,所以給予時間和空間讓神經系統能完成療癒的過程,讓任何生理或心理上不必要的張了,壓力和緊張可以開始被分解並且達到放鬆的狀態。當這一切來到了Prana(氣)的練習層面時,氣息可以順利的從身體的一個呼吸風箱來到了另一個風箱自由的移動,如一個骨盆裡沒有氣息的練習者,很難把下行氣運轉到骨盆低端。

YOGA & LIFE 瑜珈和生活

在瑜珈的練習裡往往從最複雜的事情裡簡化後,再次從簡單的事情複雜化,瑜珈的二元論常常會在這兩者之間徘徊象徵著一種矛盾的平衡,因為瑜珈本身就是這樣,如體位法asana的練習,把asana看的太簡單,會讓一切回歸到表面上肉體的層次,假設過於複雜化,又會失去瑜珈對自我Ahamkara 和開放意識上的連結,也就因為「苦」才會體會到「樂」的意境,也因為「樂」才會有「苦」的存在,能從樂看到苦的人多,能從苦看到樂的人又有少?在這兩者之間,是否能屈服並且平靜的任何狀態下?你是否有更多的慈悲心、能為更多人服務、協助更多的人脫離苦、原諒更多對不起你的人、向你傷害過的人說對不起、向周邊和你有連結的人說感恩?

真正的練習能體會在當下人生的甜酸苦辣,並非甜酸苦辣本身、所以當下遇到這些感受時,嘗試停留一下,讓意識心感受到這一切互相依靠影響的境界、觀察是否能洞視到平靜、讓身心靈回到悅行sattvic、並非留戀在『苦』或『樂』的感受情緒感受上。練習。感恩。平靜 !

課後的祈禱文
Ending Prayer

讓我們的練習幫助我們找到幸福快樂健康和平
Let our practice help us to be happy, well and at peace

讓我們的練習吧我們的祝福獻給痛苦和遇到災難的眾生
Let our practice bless those in suffering and tragedy

讓我們的練習把這個世界變得更美好
Let our practice make this world a better place

—————————- < ENGLISH >

YOGA AND I 瑜珈與我

BEFORE YOGA 瑜珈之前

I was born loving arts and designs. Since I was young I have always been interested in things that are creative and beautiful, hence drawing and painting naturally were really my thing. I later move to America and finished two degrees in fashion design and merchandising and became a fashion designer for the next 10 years.Since then, my reason for doing yoga changes everyday, it started the second year I moved to Taiwan, I was under stress, I tried gym and that didn’t stick very long, I had some dance experience prior and was still very much in love in dance; namely ballet and modern, but the art is too much to pay for given my body constantly under stress. I recently wrote this down and it sums up my relationship with yoga.

On a good day, doing yoga cheer me up, it gives a pleasant feeling.
On a bad day, yoga frustrates me even more.
when I have time, yoga seems to be a luxury.
when I don’t have time, yoga seems to be a burden.
when I am emotionally well, yoga help me to stay even keel.
when I am emotionally drain, yoga help me feel a little bit better about myself.

The reason for practice never feels the same, it changes every day, every season, every year, and every phases of my life. The key is no matter what the emotional and physical stage I am at, yoga has always been there to serve as a refuge.

YOGA & PRACTICE 瑜珈和修行

Throughout the years, I have studied different yoga disciplines such as Anusara, Vinyasa, Ashtanga and Iyengar, occasionally have taken classes from Bikram and Sivananda teachers. I am grateful to such teachers Richard Freeman, Doug Keller, Peter Scott, Chuck Miller, Neil Pearson Vincent Lu and Heidi Chen who have shared with me their wisdom.

It was in 2012 where I have a privilege to meet my current teacher Hart Lazer, who is a student of well known teacher Ramanand Patel and B.K.S Iyengar. Hart has an extensive background in trauma, therapeutic and counselling. He trains teachers worldwide of Ashtanga, Iyengar and Sivananda lineage with a therapeutic approach for more than 30years. It was an eye opening experience in term of restructuring my own understanding of what yoga practice really is about. It was the first time where I have been able to systematically looking at the psychological and physiological aspect of practicing without falling into a fixed doctrine.

I have decided to reboot my training by enrolling at the beginner’s 200 hour teacher’s training with Hart. After 3 years, I have finally completed an iyengar inspired 350 hour LEVEL 1 teacher training, 50 workshop hours and some apprentice works. I have learned the fundamental of yoga asana with the Iyengar tradition, pranayama awareness, buddhist meditation, injury prevention, trauma healing and therapeutic approach in restoring the body. I am humble to say that even after years of teaching experience, I am a beginners again ! Hart has helped me to deepen my practice by integrating my previous experience along with the current therapeutic training. Yoga practice has taken on a different meaning, I feel the more I study the more I am afraid to teach.

I would not say that the training was easy, I struggle through meditation, verbal precision and asana integration during the 3 years span, however I have grown in my understanding of what practice means to me and how yoga practice should be. I am often reminded by Hart: “ every time you teach, you see big letter of AHIMSA painted in front of the mat, every time you practice, remind yourself of the three poisons : ATTRACTION, AVERSION and INDIFFERENCE ( Buddhism three poisons ) . As I struggle, I cry over my own unhappy life as much as I struggle in my own practice. My yoga practice helps me to reveal my own emotional reaction, and I am finally confronting my own enemies. It is quite an amazing experience because as simple as it sounds, yoga helps to see clearly who you are.

YOGA & TEACHING PHILOSOPHY 瑜珈和教學理念

A well-designed asana class should empower the student so they can see clearly about themselves and not just a routine exercises. By using the Astanga 8 limbs method, a complete yoga experience also must include Dhyana (meditation), Dharana(body awareness and concentration) and pranayama(breath control) work. Through Abhyasa (effort) and Vairagyam (non-attacnment), We explore different levels of practices with discipline but eventually also letting it go wholeheartedly without attachment.

The muscular and skeletal level practice in asana allow us to drive the kundalini into the susumna nadi, which propel the prana (inner breath) to flow evenly throughout the channels, the practice is meant to awaken the buddhi (inner intelligence) of the body/mind/spirit of the yogic body. In buddhist text, it is to awaken the buddha nature which my own teacher would often call it the essence of who we are. I am therefore no longer chasing the superficial aspect of the asana practice but the essence of it. I began to pay attention to the sensation and emotions generated from the practice and how it has changed the gunas (attribute of the gross body) of my body. I began to see yoga alignments as not just the structural alignment of the physical body but as an optimisation of the forces within in order to achieve an intention. I use meditation as a practice to de-condition the past experiences and return to the present moment. I use breath control practice to help with my focus and awareness so I maintain an open awareness on my own citta vritti (agitated mind). Deepening my own yoga practice has becoming about understanding the sensation of my body and learning to listen before I act. After all, yoga transformation occurs only when we comprehend the intention.

I now teach so that I can better understand my own intention. I am grateful to all the students that come to my class; I look at it as an opportunity to practice AHIMSA and COMPASSION instead of self serving purpose. I structure my class accordingly with my own teaching philosophy in mind inspired by two teachers that influence me the most, Hart Lazer and Richard Freeman. I remembered once from Chuck Miller class, he said” You are always a student !” I believe that I am student first before teacher.

YOGA & HEALING 瑜珈和療癒

I came to yoga to release stress ! I find that “duhkha ”(suffering/stress) is the root of all imbalances in the body, it inhibits our body and mind, separated us from our own soul. When we are not who we are, we are not happy with ourselves physically and emotionally. When we come to yoga because of suffering, we often come with a “ fix-me “ instead of “what’s-happening-to-me” attitude.

In the first introduction page of Richard Freeman’s “The mirror of yoga”, he starts with “ Yoga begins with listening. When we listen we are giving space to what is.” It was the “what is” begin the healing process in yoga. The healing process in yoga always start with self, a therapeutic treatment always start with awareness of self. The process is best explained in Doug Keller’s “yoga as therapy” : “ Any good therapist will involve the patient or client at least to some degree, empowering him or her to participate in the healing process.” In my own healing practice, I have learned from listen to others from listening to myself a little bit more over the years; in my own teaching, I learn from teaching what I prefer to teaching what’s necessary. In my own life, I have learn to taking control all the time to stepping back and listen to what the present moment required.

By listening to “what is” at the present moment in all three layers of the yogic body, namely Stula Sharira ( Physical Body ), Sukshima Sharira ( Psychological Body ) and Karana Sharira ( Spiritual Body ) is the beginning of a good healing process. First we shall correct any imbalances at the physical level.A physical asana assessments usually required to examine any misalignment or imbalances at muscular and skeletal level of the practice. It follows by organic level where practitioner should stay at a position for at least 3 min for one cycle. By staying longer at a pose, the major human system such as cardiovascular, endocrine and lymphatic system are nourished to ensure proper circulation. The nervous system also plays a part in the healing process; it provides us information about how we feel, sense and move the body. Therefore, giving time to observe our sensation and feelings is to give space for the nervous system to complete the healing process. Any body and emotional tension, stress and tightness at that linked to physiological dysfunction may begin to release and let go. Then come the pranic level of the practice where inner breath ( prana ) is moved in different diaphragm of the body, for example, a tight pelvic floor possibly means Apana does not move into the pelvic floor to complete the breath cycle.

YOGA & LIFE 瑜珈和生活

Through yoga, we always make complicated matter simple and back to being complicated again. The duality of yoga resemble an endless paradoxical parity of life, and that is the nature of yoga practice. Just like in asana practice, when we make it too simple, everything goes back to physical level of the practice, but if we make it too complicated, we then will miss the inter connectives between the ego ( Ahamkara) and the openness of the mind ( manas ), and because of suffering, so you can experience happiness, and vice versa. Most of us can only experience suffering because of happiness, but rarely do we understand the happiness is impermanence.

Perhaps to live a blissful life, we must ask these questions:
Can we surrender ourselves at any given circumstances, happy or sad ?
Can we surrender to love and kindness an compassionate towards people who are suffering ?
Can we forgive those who have hurt us and asking for forgiveness to those we have hurt?
Can we be grateful to those who have connected to us in any way ?

The true bliss comes from a direct experience of happiness and sorrow without reacting to it, when you have an experience of a emotional reaction, try to stay with it and experience the inter-dependency of our true nature and the world around us, so we may develop enough attention to find peace in our life. Practice often so we may return to a sattvic stage without holding on to any emotional reactivity. Practice, Gratitude, Peace !