Namaskar jul 2017s

namaskar A VOICE FOR THE YOGA COMMUNITY OF ASIA

TWELVE YEARS IN A CAVE Part two of an interview with Buddhist nun Jetsunma Tenzin Palmo..................................p16

WANT TO TEACH AT A FESTIVAL Five tips for securing a yoga festival teaching gig and making it an enjoyable success..................p19

Summer’s here, Samrat Dasgupta at the beach in Phuket. Photo by Siuman Yuen

July 2017 DHYANA & DHARANA Six contributors share their explanation and experience on these close cousins..............p28

Inv852

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NAMASKAR

NAMASKAR - JULY 2017

LETTER FROM THE EDITOR Four of us shaved our heads to raise money for a dog charity.

It was a really fun way to help beings other than ourselves.

The charity we supported is called Sai Kung Strays. Based in Hong Kong it cares for 100 dogs, and looks for foster families and homes for even more. If you feel inclined to support the cause, visit www.justgiving.com/ shaveforstrays

Sometimes the teachings of yoga seem so distant and irrelevant to us. It takes time and effort to see the connection between our everyday lives and what we read about in yoga philosophy text. I hope the seven Dristi articles on Dharana and Dhyana prove informative and inspiring in making some connection to spirituality for some readers.

Equally inspiring is the second part of Tia’s interview with Jetsunma Tenzin Palmo. I particularly loved reading about the unexpected connection between her and Hot Yoga’s creator Bikram Choudhury!

We celebrated the tenth anniversaries of Asia Yoga Conference and BaliSpirit recently. Thank to the organisers of both events for their valuable contribution to our yoga community.

And finally I thank our contributors, advertisers and volunteers for their generosity with this issue.

ADMINISTRATION Carol Adams, carol@caroladams.hk NEWS EDITOR Wai-Ling Tse, wailing.tse@gmail.com CIRCULATION Angela Sun, angela.sun@gmail.com

in Hong Kong. He also offers regular workshops, immersions, retreats and teacher training courses. samrat.dasgupta@pure-yoga.com

In This Issue

The experience was also an opportunity to think about some of the non-asana teachings of yoga. Aparigraha, non-attachment, is the first thing which comes to mind. To let go something which so defines most of us is a scary thing. But it’s a safe scary, afterall there’s no risk of getting hurt and your hair grows back. There’s a truthfulness (satya) to having no hair. This is it, no hair to hide behind or to distract anyone from seeing the true, whole me. Then there’s the saucha, or cleanliness, of being bald. It feels fantastic, especially in the hot, humid summer of Hong Kong. It’s super easy to keep clean, no shampoo or hair products of any kind necessary. In a way there’s less consumption. And I feel a sense of contentment (santosha), at doing something which feels so comfortable even if less socially acceptable, instead of always doing what’s more accepted but less comfortable. (Wearing high heels or make-up to name just two.)

ABOUT NAMASKAR

On the cover - Samrat Dasgupta teaches at Pure Yoga

DRISTI - DHYANA & DHARANA FLEX YOUR MENTAL MUSCLE HOW TO KNOW THE DIFFERENCE TRAINING OUR MIND A SOMATIC APPROACH CLIMBING TO MEDITATION ROAD TO SAMADHI MASTERY OF MIND

29 31 32 33 34 36 36

SPECIAL FEATURES JETSUMNA TENZIN PALMO 17 Noted Tibetan Buddhist nun talks to Tia about yoga and Buddhism TEACH AT YOGA FESTIVALS 19 Sarah shares top tips from travelling teachers QUESTIONS FOR A YOGI 24 Art of Living Foundation’s Rishi Vidhyadhar talks to Namaskar

REGULAR CONTRIBUTIONS KULA UPDATES, WORKSHOPS, RETREATS, TEACHER TRAININGS PHOTO ESSAY AYURVEDA MUDRAS BOOK REVIEW TEACHER TRAINING RECIPE DIRECTORY

6 14 23 43 43 44 47 52

Namaskar provides a voice for the yoga community in Asia and around the world. The publication is an opportunity for practitioners on a yogic path to selflessly offer their knowledge, learnings and experiences with others.

Articles and photographs in Namaskar are contributed at no charge. Advertising income covers production, distribution, administrative costs and discretionary contributions to selected charities and causes.

We welcome unsolicited submissions, therefore the opinions expressed within these pages are not necessarily those of Namaskar or its volunteers.

Namaskar, is published quarterly in January, April, July and October.

About 5,000 copies are printed and distributed for free to yoga studios, teachers, fitness centres, retail outlets, cafes and yogafriendly outlets. Mostly distributed in Hong Kong, with 1,500 copies mailed to readers in 32 other countries.

EDITOR & PUBLISHER Frances Gairns, fgairns@netvigator.com

July 2017

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CONTRIBUTORS

ANDY WILNER

He looks forward to reuniting with Hong Kong practitioners this November, offering detailed workshops, daily practice, philosophical banter and laughs. dylanyo@gmail.com GABRIELLE MCMAHON

teaches sanskrit and mudras for yoga for the yoga alliance and british wheel of yoga. She has written 15 books on bhakti yoga. kinkaridasi@hotmail.com

Andy teaches yoga at pure yoga in hong kong. andy@pure-yoga.com AXEL HEBENSTREIT

chefmoy@allnood.com RONJA EICK

Gabrielle’s life work is yoga, meditation & natural living. She created bebliss 10 years ago and works with groups and individuals inspiring them to live their best life. gabrielle@bebliss.com.au

LOGANATHAN PANDIAN

HANSAJI JAYADEVA YOGENDRA

Axel lives and works as a freelance photographer as well as an independent web designer. www.lichtseelen.com An ERYT 500, physiotherapist, acupuncturist educated both in India and Hong Kong, Loganathan has been practicing yoga since child hood. He has been teaching since 2009 and conducts yoga teacher trainings. yogahkn@gmail.com

DYLAN BERNSTEIN

Hansa is the director of The Yoga Institute and a life coach. She was the country’s first and only female yoga guru to be invited by the Government of India’s first International Day of Yoga. info@theyogainstitute.org

Dylan has just returned to teaching yoga worldwide after a threemonth sabbatical through Africa.

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KRISHNAA KINKARIDAS Krishnaa lives in london. She studied with B.K.S. Iyengar and now runs classes in London and

MOISES MEHL Moy is a yoga teacher and advocate of the raw vegan food lifestyle.

The head chef of nood food, he was inspired by his grandmother, who was an agro-ecologist, vegetarian, soy and raw food pioneer, yogi and writer in their home Mexico. He qualified as a certifed Raw Vegan Chef and is studying for a Master’s Degree in Raw Vegan Spiritual Nutrition.

NAMASKAR

Ronja thought she hated dancing until she happened upon a spiritdance soulsong class, and her life changed forever. She is currently studying music and dance at the Orff Institute near her home in Germany.

SARAH MILLER

Sarah is an author and transformational speaker. She is founder of The Unapologetic You and host of the podcast series on forgiving. When she is not writing, she is making friends with the person next to her in a cafe somewhere or headed to a body of water to learn. www.saramiller.me

has been studying and practicing the traditions of yoga and Buddhism ever since. Since 2015, she has been training in somatic meditation. She teaches yoga at Yoga in Common Singapore and is the co-founder of the Still Space. vaishaliiyer@ymail.com VALERIE FANECO

TIA SINHA

namaskar Now on-line at: www.issuu.com/namaskarasia Back issues still at: www.issuu.com/caroladams

October’s dristi:

Successful & Spiritual Tia worked for Star TV in hong kong. In 2006, she took time off to study yoga and meditation. Tia taught Hatha yoga to the nuns of Jetsunma Tenzin Palmo’s nunnery, has been meditating under Jetsunma’s guidance and has translated some of Jetsunma’s talks and her biography, Cave in the Snow into Hindi. onlytia2@yahoo.co.in

A yoga therapist and teacher trainer certified in the tradition of T. Krishnamacharya, Valerie has been teaching for 18 years, training teachers for 10 years. She translated Frans Moors’ commentary of the Yoga Sutra into English. She lives and works in Singapore. www.beinginyoga.com

• • • •

As yoga teachers, what can/should we do to balance our commercial success with our spiritual growth?

As the owner or manager of a yoga studio, what measures can/ should I be taking to ensure the spiritual teachings of yoga are at the core of our offering, rather than the need to pay our bills?

Should our industry be more regulated for the integrity and longevity of yoga’s teachings?

Case studies - which teachers or schools seem to have found the right balance?

VINOD SHARMA

VAISHALI IYER

If you’d like to contribute, please email fgairns@netvigator.com with the idea for your article.

Contributions are also welcome on other topics. Final articles are welcome before September 10.

Vaishali completed her 250-hour yoga teacher training in 2011 and

Vinod is a qualified Ayurvedic & homeopathic consultant and an experienced yoga instructor practicing in Hong Kong for over 25 years. sharma@ayuryoga-intl.com, www.ayuryoga-intl.com

July 2017

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KULA

Updates

International Day Candlelight Yin of Yoga Yoga class with 21 June David Kim The third International Day of Yoga was held all around the world on Wednesday 21 June.

The intention of this day, mandated by the United Nations, is to raise awareness worldwide of the many benefits of practicing yoga.

HONG KONG

Free Guided meditation: Isha Kriya Saturdays and Sundays Isha Kriya is a simple yet potent process that has the potential to transform the life of anyone willing to invest 21 minutes a day.

Daily practice of Isha Kriya brings health, dynamism, peace and wellbeing. A powerful tool to cope with the hectic pace of modern life.

For more information (852) 5920 0385 / hongkong@ishafoundation.org www.ishafoundation.org/hk

Kids Open House Day 26 August (1-4pm) Flex studio, One Island South Flex’s instructors will teach free classes in kids yoga, aerial fitness, aerial arts and aerial yoga, and Allegro Pilates. Suitable for children aged 6 and up.

For more information (852) 2813 2212 /flexhk.com / flexhk.com/cms/flex-appeal

22 September (8:15-9:30pm) The Yoga Room, Sheung Wan For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Special Outdoor Silent Disco Yoga Class with David Kim & The Yoga Room

Yoga Instructor Openings

The finale before summer will see the debut of Olympic medalist trainers’ sessions jointly presented with Joint Dynamics in the redesigned fitness centre.

Yoga Privates is a provider of private Yoga, Pilates and personal training sessions and are seeking registered, experienced instructors to join their team.

For more information mhkg-spa@mohg.com / (852) 2132 0011

For more information info@yoga-privates.com / www.yoga-privates.com / (852) 6504 4280

24 September (6:30-8pm) Sun Yat Sen Memorial Park For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Revamped Yoga, Pilates & Fitness at The Landmark Mandarin Oriental A new ‘Wellness Series’ concept offering a breadth of holistic wellness events started in May. Offering an enhanced range of specialist Yoga and Wellness classes, from Pre-Natal Yoga and Spinal Health Yoga to Inversion Yoga and Primal Movement.

Karen Dew, a newly- authorised Ashtanga teacher, will offer PreNatal Yoga, Spinal Care Yoga and Mysore Yoga programmes; while Nadine Bubner will continue to offer Hatha Yoga.

A streamlined Yoga and Pilates

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schedule providing additional capacity for private fitness and yoga sessions will be introduced.

Fonting Yu won two passes to Asia Yoga Conference in June.

AYC for Free Fonting Yu was the lucky winner of two Asia Yoga Conference tickets from the quiz in April’s issue of Namaskar. Here she shares a little about herself: “I first developed a love for yoga after coming across Jivamukti Yoga Studio in NYC. From NYC to Shanghai to Hong Kong, Yoga has continued to become an indispensable balance to the busy pace of city living and for providing inspirational principles for daily life. I am especially grateful to Namaskar magazine for giving me the chance to see Sharon Gannon and David Life this year at AYC! I look forward to connecting with other members of the yoga community in HK and evolving my practice.”

NAMASKAR

KULA

Workshops

HONG KONG

Mindfulness for Children with Margaret 3, 5, 7, 10, 12 and 14 July (3:454:45pm) The Yoga Room, Sheung Wan Mindfulness is the art and science of paying attention to the present moment. It is a life skill that can support you in your everyday life. This course introduces children to mindfulness and how it can help them.

For more information info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Hammock Yoga for Kids with Cindy 3 July-7 August (6 Mondays: 2:30-3:30pm) The Yoga Room, Sheung Wan This summer program is suitable for kids of 10-15 years. Exploring Yoga in the aerial hammock in a fun way and learn mindfulness and self-regulation strategies to help today’s teen develop both mentally and physically.

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

A Singing Bowl session with The Yoga Room & Sound Therapy HK

This workshop begins with an alllevel vinyasa flow practice to get your energy flowing, followed by discussion on some traditional Chinese medicine theories such as the five elements, their corresponding seasons and the meridians. As well as exploring the relationship between seasonal changes and your yoga practice, and will end with a relaxing yin and myofascial release practice. Cost: HK$580

Benefits of sound therapy towards body, emotion, mind and spirituality and the theories behind, and basic techniques of playing a singing bowl and selfhealing techniques will be detailed. A 30-minute group sound spa will also be included.

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

A Weekend of AntiGravity Workshops with Tamer Begum

17-21 November (8am-4pm) The Yoga Room, Sheung Wan The program is a part of the advanced 300 hour Svastha Yoga: Therapeutic Essentials Program registered with the Yoga Alliance and delivered in 7 intensive modules. Each module can be attended independently.

The Yoga Room 11 November - AntiGravity® Fitness Flips, Tricks and Safety Tips Fusion Workshop 12 November - AntiGravity® Aerial Yoga and Restorative Yoga Yin/Yang Workshop

Module 3: Internal Medicine & Breath: Anatomy, Physiology, and Sequencing of the Breath, Respiratory and Cardiovascular Disorders with Dr. Ganesh Mohan.

Living in Singing Bowl Harmony with the Workshop Seasons: Summer The Yoga Room & Sound Therapy HK with Holly 27 August (0:00am-6:30pm) 27 August (3-6pm) The Yoga Room, Sheung wan

Sound Therapy HK Center, Wan Chai

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

July 2017

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Svastha Yoga: Therapeutic Foundations Programme

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For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398 INDIA

Morning Mysore & Immersions with Dylan Bernstein 10 December-20 January 2018 Samata, North Goa, India For more information dylanyo@gmail.com / www.stillnessinaction.com SINGAPORE

Adjustment Workshop with James Figueria 22, 23, 29, 30 July The Yoga Shala James is authorized (Level 2) by the Pattabhi Jois Ashtanga Yoga Institute (KPJAYI) in Mysore, India. With over 25 years of teaching experience behind him as a former USA Gymnastics men’s coach, and fitness trainer, For more information theyogashala@gmail.com TAIWAN

Pranayama Weekend Workshop with Ranjan Kumar Singh

twenty-one teachers highlighted

by Yoga Journal magazine helping to shape the future of yoga, Marla will help you advance your practice forward where the precise actions are coordinated to create the “symphony of life”.

For more information www.withinspace.com

Iyengar Yoga Intermediate class with Marla Apt

resulting in layers of concentration, connection and insight.

Explore Ashtanga yoga in its most vital, philosophical, and meditative form as only Richard could present in his uniquely insightful and whimsical way.

Together with his wife, Mary, the depth and richness of their close to a century of combined yoga experience is beyond compare.

Mindfulness meditation, pranayama, chanting and philosophy talks will be included.

For more information www.withinspace.com

29 September This class will cover a variety of poses to challenge you and deepen your knowledge of asanas. It is a perfect opportunity to elevate your practice safely and effectively with the refined Iyengar methods.

For more information www.withinspace.com

Yoga of Relationship: with Richard Freeman & Mary Taylor 4-10 November Yoga is relationship; the continuous joining together of complimentary opposites

The Forgotten Intimacy: Pelvic Floor Awareness with Leslie Howard 11-15 November Reconnect with your mula (root) with the foremost pelvic floor expert in yoga. You will learn to locate, assess, soften, stretch, strengthen and exercise the pelvic floor muscles, discuss mula bandha, abdominal health and how to properly utilize the pelvic floor to create the correct foundation in asana and everyday movement. This is the true meaning of “core work.”

For more information www.withinspace.com

8-9 July Learn how to practice pranayama more safely with some practical techniques, and develop a deeper understanding of different pranayama methods.

For more information www.withinspace.com

Iyengar Yoga Workshop with Marla Apt Rhythm of Action 30 September-1 October Space Yoga, Taipei Don’t miss this wonderful opportunity to study with the former President of the Iyengar Yoga National Association of the United States! As one of the 8

Richard Freeman & Mary Taylor will be in Taiwan at Space

NAMASKAR

TURKEY

Deeper: a 100-hr Immersion into Yoga with Dylan Bernstein 6-29 October YogaSala, Istanbul For more information www.yogasala.com UNITED KINGDOM

Weekend immersion on The Bhagavad Gita with James Boag 10-12 November Merchant City Yoga, Glasgow James will focus on key, practical and inclusive teachings of the Gita: The ‘secrets’ of the yoga tradition; How you can transform difficulties into opportunities; Yoga as balance and skillfulness.

For more information www.merchantcityyoga.com

KULA

Retreats

For more information Kristine@flexhk.com / flexhk.com/cms/training-andretreats/ (852) 2813 2212 CHINA

Mongolia Yoga Retreat

Tabata Ogilvie leads women’s retreats in Byron Bay

AUSTRALIA

Women’s Retreats in Byron Bay September & November Byron Yoga Retreat Centre has initiated Women’s Health and Yoga Retreats. Facilitated by Tabata Ogilvie, the Women’s Retreat is a powerful opportunity for you to Connect, Accept, Let Go, Set Intentions and Nourish Yourself. The June and August weekends are sold out so book early for the September or November dates.

For more information www.byronyoga.com CAMBODIA

Yoga and SelfDiscovery Retreat with Janet Lau & The Yoga Room 13-19 August Navutu Dreams, Siem Reap This retreat offers a wellrounded program exploring ways to apply a meditative yoga practice to everyday actions such as walking, sitting, talking, and

listening. Through these practices, we begin the process of healing. This will be an opportunity to learn more about meditation, mindfulness, spirituality, and living a more joyful and peaceful life.

29 July-7 August Jivamukti yoga in the Mongolian wilderness with internationally renowned teacher Emma Henry.

Experience yoga, camp-fire kirtan and desert meditation.

Sleep in luxury yurt camps and enjoy delicious vegan food. The perfect mix of yoga, healthy food and adventures. Horse riding, rafting, camel treks and hiking.

For more information jools@reclaimyourself.co.uk / www.reclaimyourself.co.uk

Return to Nature Qing Cheng Mountain Yoga Retreat with Shiva Wang

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Journey of Transformation 15-21 October Song Saa Hosted by Flex Studio, this extraordinary journey will introduce participants to the Song Saa Foundation and its successful integration of philanthropy into a profitable business model.

Daily yoga, led by Flex Director Heather Thomas Shalabi and instructor Michelle Ricaille - will ready body and mind to be open, creative, focused and receptive.

Suitable for all practitioners, even beginners.

31 August-3 September Qing Cheng Mountain, Sichuan Escape the crowds and take a break at the magnificent spa resort, Six Senses Qing Cheng Mountain; visit the famous UNESCO World Heritage of Dujiangyan Irrigation System, the Taoist Pilgrim site in Qing Cheng Mountain, and the biggest Buddha statue in the world at Mount Leshan with Pure Yoga teacher, Shiva Wang.

For more information www.pure-yoga.com

July 2017

Kamalaya’s co-founder Karina Stewart

Awakening to your Essential Self Retreat with Karina Stewart 5-13 August 30 September-8 October Karina Stewart, Kamalaya cofounder and Master of Traditional Chinese Medicine, will facilitate two small group retreats Awakening your Essential Self later this year.

With over 30 years of experience in the Asian healing and spiritual traditions, Karina’s approach to integral health and life-renewal inspires people to discover themselves in new and heartening ways. Within the group setting and one individual consultation each, Karina will gently guide participants in experiential practices and processes to discover, release and transform emotions, habits and patterns that no longer serve a fulfilling lifestyle.

For more information www.kamalaya.com/awakeningretreat.htm 9

INDIA

Mother India Journey of Discovery with James Boag & Yoga United 16-24 January 2018 Kerala James teaches yoga and applied yoga philosophy globally. Known for his inspiring, inclusive and engaging teaching style and holistic approach, his workshops and retreats include live storytelling, a principle-based, practical and inclusive style of asana/natural movement work, meditations and kirtan; all informed by years of practical exploration and dedicated study of Sanskrit and traditional yoga texts. Nestled between the Keralan backwaters and the Arabian sea, the resort, Cherai Beach, is situated in spectacular surroundings and within easy reach of Cochin, the ancient spice trading port.

For more information www.yogaunited.com INDONESIA

Full Moon Rising Retreat with Ocean and TT 4-8 October Bali A magical retreat for the soul and bring lightness to your senses. A time to harness your inner adventurer and bring forth your bold and fearless self, with aerial yoga and yoga swing.

For more information www.pure-yoga.com

Charlotte Douglas leads a yoga & meditation retreat in Ubud, Bali

and finish each day with a deeply restorative evening practice.

For more information (852) 6680 0340 / charlotte@lovelifehk.com NEPAL

For more information www.samahitaretreat.com

Tour Mount Kailash with Nirmal & Gabrielle September Experience of a lifetime, tour of the holy Mount Kailash, and feel your energy soar with Nepalese Yogi, teacher and Guru, Nirmal Gyawali and Gabrielle McMahon.

All ages and abilities welcome.

For more information gabrielle@bebliss.com.au / bebliss.com.au

From the Ground Up: Inversions with David Tilston 23 - 30 September This retreat is designed to help you build confidence in your hands and increase the capabilities of your own body through breath work, led vinyasa, hand balancing and mobility.

For more information www.samahitaretreat.com

THAILAND

Yoga and Meditation Retreat with Charlotte Douglas

Ashtanga Yoga Therapy Retreat with Michele Loew

13-17 October Love Life HK, Ubud, Bali Unwind the body, mind and soul with Charlotte, an experienced yoga teacher and yoga therapist.

Starting the day with a gentle meditation before moving into an invigorating yoga practice, as well as nourishing the body with delicious food, rest the mind and soul in the surrounding nature

29 July - 5 August Samahita Retreat, Koh Samui

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Michele Loew has been a student and teacher of yoga since 1998. As owner and director of The Yoga Space in Portland, Oregon, and teaches their 200 & 500 Hr. Yoga Alliance Certification programs.

This week-long session of philosophy study & practice will count as 20 hours of Yoga Alliance CEUs and credit towards Michele’s 500 hr. Teacher Training program. This is a YACEP approved course.

Yoga & Drawing with Sarah Pierroz 7 - 14 October Cultivate an experience of peaceful expression. We will tune into breath and move the body to explore the nature of motion and stillness within, with guided classes at the start of the week and then moving into assisted self practice.

For more information www.samahitaretreat.com

NAMASKAR

Samkhya-Yoga Retreat 22-28 October 26 November-2 December Wise Living Yoga Academy, Chiang Mai Yoga is an integral part of a composite Samkhya-Yoga Philosophy, the oldest philosophical system in the world. This retreat includes theory and practice of Yoga techniques, vegetarian meals in residential basis.

For more information (66) 825467995 / info@wiselivingyoga.com / www.retreats.wiselivingyoga.com

Samkhya & Bhagavad Gita Retreat 22 October-4 November 26 November-9 December Wise Living Yoga Academy, Chiang Mai In this retreat, besides the study of Samkhya and many traditional practices and techniques, the student will be lead to dive deeper into Yoga as the Bhagavad Gita will be explained in the view of the Four Paths of Yoga, namely Raja Yoga, Jnana Yoga, Bhakti Yoga and Karma Yoga.

For more information (66) 825467995 / info@wiselivingyoga.com / www.retreats.wiselivingyoga.com

KULA

Teacher Trainings

October & 8-17 December 60-hr Speak Your Truth: scheduled for 2018 The Yoga Room, Sheung Wan Suitable for those who are ready to teach, already teaching, or those who want to gain more clarity of their life’s purpose and learn to cultivate harmony within and without.

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398 Byron Bay, Australia

AUSTRALIA

HONG KONG

One Year 800-hr TT in Byron Bay

300-hr Advanced Yoga TT with Ann da Silva & Keiki To

Live, work and study yoga in Byron Bay! International participants can qualify for a 12 month student visa when they sign up for Byron Yoga Centre’s fully accredited 800-hour course.

This is one of the highest qualifications in yoga teaching recognised in Australia and internationally. Students attend two days a week and those on a student visa can work for up to 20 hours each week.

For more information www.byronyoga.com CHINA

Kids Yoga TT with Karen Wightman 8-10 September Module 1 Pure Yoga, Shanghai Are you ready for a more fulfilling Yoga career? Make a difference in the lives of children and their caregivers.

For more information www.pure-yoga.com

7 July - Master Curriculum (mandatory) 30 September- 8 October Yoga Therapy TT 8 April-6 May 2018 - Yin & Restorative Yoga TT 29 September-7 October 2018 Prenatal & Pregnancy Yoga TT The Yoga Room, Sheung Wan Suitable for yoga teachers with 200-hr foundation training.

Modules can be taken individually.

22 August - 28 September Anahata Yoga’s accredited prenatal yoga teacher training covers all stages of pregnancy, delivery as well as days of early motherhood. A practical and interactive course which will equip yoga enthusiasts to teach prenatal yoga safely by providing strong knowledge in anatomy and physiology.

For more information www.anahatayoga.com.hk / enquiry@anahatayoga.com.hk / (852) 2905 1822

300-hr Yoga Therapy TT

For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

200-hr & 300-hr Yin Yang Vinyasa Yoga TT with Janet Lau 90-hr Yoga Sutras: 19-29 July 150-hr Mindfulness: 23-29

100-hr Prenatal Yoga TT

1 September, 2017 - 29 November, 2017 Yoga and therapy may seem worlds apart, but through this course, participants will be given a good introduction to the two sciences as well as a solid foundation on which to build their knowledge.

enquiry@anahatayoga.com.hk

AntiGravity TT with Tamer Begum The Yoga Room, Sheung Wan AG Fundamentals 1 & 2 on 14-17 September AG Aerial Yoga 1 on 14-15 October AG Aerial Yoga 2 on 21-22 October AG Restorative Yoga on 4-5 November For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

30-hr Yin Yoga TT with David Kim 21-24 September The Yoga Room, Sheung Wan For more information: info@yogaroomhk.com / www.yogaroomhk.com / (852) 2544 8398

Evolve Yourself with Marcus Leung 22 September-13 November Pure Yoga This programme will provide practical tips on how make your practice more fluid, your body more balanced in strength and flexibility, and make weight transfer during your practice more effective.

For more information www.pure-yoga.com

For more information www.anahatayoga.com.hk / (852) 2905 1822 /

July 2017

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SINGAPORE The Foundation Training for Yoga Tatva Yoga Prenatal Yoga TT Teachers with 28-30 July Patrick Creelman The course covers anatomy and of the pregnant human & Rinat Perlman physiology body, common discomforts of 28 September-12 December Pure Yoga The Foundation is a 20-day, fulltime training programme. It offers a positive philosophy grounded in recognising life’s innate goodness combined with Universal Principles of Alignment.

mothers to be and the poses, kneeling, standing, wall, inverted and restorative poses that will benefit both mother and baby, plus prenatal class sequencing and structure.

For more information www.pure-yoga.com

Tatva Yoga 200hr Hatha Yoga TT

Yin/Yang Yoga TT with Sarah Powers 4-13 October Pure Yoga This intensive will deepen your ability to teach/practice both a receptive Yin style and an active flow with an interest in promoting a conducive inner environment for meditation.

For more information sarahpowers.com/iyi/schedule2017/level-i-teacher-trainingintensive-october-2017/

Further: Genuine Inquiries into Yoga & Practice with Dylan Bernstein 1-30 November Hong Kong For more information dylanyo@gmail.com / www.stillnessinaction.com

Pre & Post-natal Yoga TT with Samantha Chan 20-29 November Pure Yoga This course is delivered using a combination of face-to-face lectures, practicum, your own research, observation of classes, teaching practice and assignments.

For more information www.pure-yoga.com 12

For more information enquiry@onewellness.com.sg

4 August-17 September Taught over 7 consecutive weekends, this Yoga Alliance accredited course covers both theory and practice, includes posture clinics (focusing on 54 basic and advanced asanas), lectures on pranayama, kriya, human anatomy and the history of yoga.

For more information enquiry@onewellness.com.sg

Yoga for Pregnancy, Birth & Baby TT with Michelle Papa 9-17 August Pure Yoga Singapore This is a comprehensive and intensive training course for yoga teachers, aspiring yoga teachers, pregnant women, midwives, doulas and anyone interested in yoga during and after pregnancy.

For more information www.pure-yoga.com

Kids Yoga Training with Karen Wightman 15-17 September Module 2 Pure Yoga Singapore Are you ready for a more fulfilling Yoga career? Have you ever considered teaching children’s Yoga? Make a difference in the lives of children and their caregivers.

For more information www.pure-yoga.com

Pranayama & Meditation 30-hr CET with Michael & Aisah Sutton 7-22 October Pure Yoga Singapore This program meets the requirements for Yoga Alliance 30-hour Continuing Education Training (CET). Open to any who want to learn more about Pranayama and Meditation.

Participants are required to be in good health, open-minded, committed to learning, and have a regular yoga asana practice.

For more information www.pure-yoga.com

Vinyasa Yoga TT New Angle Yoga, Singapore 13 October-12 November Discover yourself, lead from your heart. Inspired by Baptiste YogaTM, this 200-hour training is led by Dr. Trish Corley (US licensed physical therapist and yoga teacher) and is accredited by the Yoga Alliance.

modifications, preparations, compensations. Course planning, sequencing, and teaching methodologies. Unlimited access to group classes (attendance and observation) for the duration of the program plus a one-week retreat in India.

For more information beinginyoga.com / (65) 9830 3808

The Foundation Training for Yoga Teachers with Patrick Creelman & Rinat Perlman 16 November-14 January 2018 Pure Yoga Singapore The Foundation is a 20-day, fulltime training programme. It offers a positive philosophy grounded in recognising life’s innate goodness combined with Universal Principles of Alignment.

For more information www.pure-yoga.com

Universal Yoga TT with Andrey Ashtanga Training Lappa & Copper & Workshop with Crow 30 November-21 December David Swenson

For more information www.newangleyoga.com

24-29 October Pure Yoga Singapore David Swenson is recognised today as one of the world’s foremost practitioners and instructors of Ashtanga Yoga.

Come and discover an incredible experience of yoga, laughter and fun with one of the world’s foremost Ashtanga Yoga instructors!

For more information www.pure-yoga.com

200-hr Yoga Diploma Course November-June 2018 Being in Yoga A seven-month course to learn yoga as an integrated physical and meditative practice, a philosophy and healing method, in the tradition of Krishnamacharya and TKV Desikachar. Detailed study of asana and pranayama techniques, including

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Pure Yoga Singapore This 200-RYT course offers the full range of the yoga tradition and the practical modern methods for sharing this ancient practice with others. This programme compresses a vast array of yoga subjects and styles into a highly intensive course, offering a diverse training in the shortest time.

For more information www.pure-yoga.com TAIWAN

200-hr Yoga TT with Adarsh Williams 5 August-3 September Space Yoga, Taipei This is a great opportunity to set up a clear base from which to practice, teach and live your yoga.

Presenting the “way of yoga” rather than a particular yoga style, exploring the philosophy

and methods of classical Ashtanga Yoga as well as contemporary modalities of yoga, science and wellness.

For more information www.withinspace.com

Module 1 Kids Yoga Training with Karen Wightman

Centered Yoga TT VIETNAM 200-hr Essential with Paul yoga TT with Dallaghan Marzena Kierepka 5 August - 2 September & 28

For more information www.pure-yoga.com

Evolve Yourself Counter Flow with Marcus Leung

1-3 September Pure Yoga, Taipei Are you ready for a more fulfilling Yoga career? Make a difference in the lives of children and their caregivers.

9 December-11 February 2018 Pure Yoga, Taipei This programme is a deep analysis of counter energy and will provide practical tips on how to harness it to make your practice more fluid, your body more balanced in strength and flexibility, and make weight transfer during your practice more effective.

For more information www.pure-yoga.com

For more information www.pure-yoga.com

Pre & Post-natal Yoga TT with Samantha Chan

Universal Yoga TT with Andrey Lappa & Copper Crow

11-20 September Pure Yoga, Taipei This course includes face-to-face lectures, practicum, your own research, observation of classes, teaching practice and assignments.

For more information www.pure-yoga.com

Rainbow Kids Yoga TT 6-8 October Space Yoga, Taipei A comprehensive, intensive and practical certification course, perfect for anyone who loves working with kids, and loves yoga. This fun-filled course will provide you with immediate tangible knowledge and tons of fabulous ideas to create original, captivating and fun yoga experiences for kids of all ages.

For more information www.withinspace.com

Ashtanga Training & Workshop with David Swenson 13-22 October Pure Yoga, Taipei David Swenson is recognised today as one of the world’s foremost practitioners and instructors of Ashtanga Yoga.

20 December-13 January 2018 Pure Yoga, Taipei This 200-RYT course offers the full range of the yoga tradition and the practical modern methods for sharing this ancient practice with others.

For more information www.pure-yoga.com

October - 25 November Koh Samui A one-month residential training, which is preceded by pre-course assignments and preparation.

This is an immersion in a focused learning environment — live the practice.

For more information www.centeredyoga.com

8 September 2017 - 4 February 2018 Zenith Yoga, Hanoi The program presents foundation in the principals of asanas, pranayama,meditation, yoga philosophy, basic anatomy and teaching methodology. You will learn 40 basic poses deeply through alignment, safe way of using the props, adjustment.

500-hr Advanced Yoga TT

For more information www.zenithyogavietnam.com

22 October-22 December Wise Living Yoga Academy, Chiang Mai This advanced course is conducted only two times a year.

It covers the entire 200 hours program plus an additional of 300 hours on Nature Cure, Shatkarmas, Ayurveda and Scriptural studies. The Ashram routine is followed and the trainees are guided deeper into their sadhana.

40-hr Advanced Yoga Teacher Training with Hart Lazer

For more information (66) 825467995 / info@wiselivingyoga.com / www.teachertraining. wiselivingyoga.com

23 - 29 November Zenith Yoga, Hanoi In this module, emphasis will be on teaching clear and precise principles of alignment in both fast-paced movement practices and long-held supported practices.

For more information www.zenithyogavietnam.com

THAILAND

200-hr Classical Yoga TT 9 July-4 August; 22 October-17 November; 26 November-22 December Wise Living Yoga Academy, Chiang Mai Wise Living Yoga Academy provides an “Ashram-like” environment, ideal for the full immersion experience in Traditional Yoga studies. This course provides foundation on Classical Yoga philosophy and practices, including meditation, asanas, pranayamas and simple kriyas. Programs are residential and include vegetarian meals.

For more information (66) 825467995 / info@wiselivingyoga.com / www.teachertraining. wiselivingyoga.com Marzena Kierepka teaches at Zenith Yoga, Hanoi

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PHOTO ESSAY

BALISPIRIT IS 10

A decade of dance, music & yoga in Bali

BY AXEL HEBENSTREIT

BaliSpirit Festival’s 10th anniversary was held in March 2017. Over 7000 people were drawn to Ubud, Bali’s cultural center to share in a transformational week of yoga, dance, healing and breathwork as well as devotional bhakti and world music evening concerts.

I am very proud and excited to present my selection from this overwhelmingly beautiful festival. Most images are portraits because for me, the spirit of a festival is predominantly visible in the faces and body language of the people who co-create such an event with their presence, be it visitors, performers, volunteers, presenters or the organizers and crew.

This festival shined with such artistry, attention to detail, professionalism, kindness and family feeling and I was so often left speechless. I would like to invite you to take a journey to this festival through my eyes as I feel I have captured the spirit well. For me as an artist everything aligned, the culture, the colours, the nature, the art, the beautiful people and artists, the locations and the light.

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INTERVIEW

YOGA & BUDDHISM

Talking with Jetsunma Tenzin Palmo

BY TIA SINHA

In the second part of this interview, Jetsunma Tenzin Palmo talks to Tia Sinha about her yoga asana practice in a remote Himalayan cave, the differences between Tibetan Yoga and Hatha Yoga and more.

Jetsunma Tenzin Palmo, a Tibetan Buddhist nun of British origin is a living legend. She ordained in 1964 in India at the age of 20. She became well known in the Buddhist world through her exceptional spiritual endeavour of meditating for 12 years (from 1976 to 1988) in a Himalayan cave, 13,000 feet above sea level. Her biography, Cave in the Snow, written by journalist Vicki Mackenzie, chronicles her incredibly inspirational life.

IN CAVE IN THE SNOW, YOU MENTION PRACTISING YOGA ASANA. COULD YOU TELL US ABOUT YOUR PRACTICE? WHO WAS YOUR TEACHER? HOW DID YOUR YOGA PRACTICE HELP YOU? Living alone in the cave required a lot of physical work such as chopping wood, shovelling away deep snow and carrying water. As a result I had quite severe lower back pain which was not helped by sleeping in a sitting position in a meditation box. So I realized that I needed yoga in order to deal with the back problems. I wrote to a bookshop in Delhi for their advice and they sent two books of which one was Bikram’s book on yoga. This was an early version and did not mention heat! This was fortunate because I was practising throughout the Himalayan winter. Anyway the first few months were agony - especially the cobra and all back bends.

Nonetheless my body was telling me this was a ‘good’ pain and not to stop. Then one morning I woke up and moved and there was no pain! My body was completely without any aches and felt supple and strong.

Throughout my retreat I continued with the hour and a half of Bikram yoga every day no matter what the weather and at the end of the retreat I could walk all the way down the mountain and back up again without even strain in my leg muscles (I had not moved from my cave compound in 3 years). Every cell in the body felt energized and alive.

Jetsunma Tenzin Palmo (second from right)

WHAT IS THE DIFFERENCE BETWEEN YOGA PRACTICED IN STUDIOS TODAY AND TIBETAN BUDDHIST YOGA? Tibetan yoga is very different from the traditional Hatha Yoga asanas. It is much more vigorous and active - not slow stretching. However kumbhaka [vase] breathing is emphasized.

IS THE PRACTICE OF YOGA ASANA ALONE SUFFICIENT FOR ONE’S EVOLUTION? It has always been understood that yogic asanas are a preparation for the yogic meditation exercises. Of course using the asanas to develop mindfulness and relaxation can help to tame and train the mind but this is just a grounding for the more advanced meditation skills.

COULD WE HAVE SOME WORDS OF ADVICE FOR YOGA PRACTITIONERS, PARTICULARLY THOSE LIVING IN BIG CITIES? It is very important to have a regular yoga practice so the body acclimatizes and remains supple. So a few minutes every day is probably more helpful than an hour or two once a week. Of course in Hong Kong many people live in small apartments but still there is always some space to practise. When I lived in the small cave I would move to July 2017

different parts for different poses.

Especially if we are sitting every day in front of computers it is essential to do stretching exercises. Our nuns in India also do half an hour of yoga stretching before breakfast.

However it is also important to relax the mind so practise yoga with mindfulness, settling into the poses with calm awareness.

Yoga was intended not just to make the body flexible but especially as an aid to cultivating a healthy mind in a healthy body. So during your yoga session also attend to the breath and maintain a relaxed attention.

TWELVE YEARS IN A CAVE! SUCH A FEAT SEEMS UNTHINKABLE IN THE WORLD WE LIVE IN. IS A CAVE NECESSARY? The cave is not necessary but certainly prolonged periods of strict retreat can aid us in understanding and transcending our conceptual mind. In our ordinary life immersed in society there are too many distractions along with ways to avoid looking at the problems that lurk in the mind. In retreat there is no escape and we have to face and deal with whatever arises, whether blissful or terrifying. It is all empty phenomena but we have to experience and realize that.

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FOR TEACHERS

TOP TIPS FOR FESTIVAL TEACHING

How to take Yourself on the Road

BY SARAH MILLER

If you’ve ever dreamed of leading devoted and excited yogis from around the world in an exotic location, we’re going to break it down for you. We talked with Bali based yoga teacher and founder of Universal Empress, Nadine McNeil, as well as the power-couple, Sam & Sydel Weinstein, who have been training, teaching, and traveling internationally for 25 years.

Using their combined 75 plus years of teaching, traveling and festival experience, we’ve compiled their favorite tips and tricks into a complete guide that will help you to show up fully aligned and ready to be present for each body, mind and soul who joins you on the mat.

1. LAND THE GIG Go and experience the event. Nothing speaks better for you than your physical presence.

While you’re there, connect with the organizers and let them know you’ll apply to teach for next event.

When you apply: Start with your intention.

Get clear on why you want to teach at a festival and what that special blend of experience only you can bring to the table is.

What do you have that no one else does, and why does the festival need this?

What relevant experience do you have teaching big groups or at similar events?

What do these two combined mean for your presentation?

Most festivals are looking for a special experience for their attendees. What about you and your teaching is unique? Focus your application around this.

Do you research and connect with the history of the festival. How many years it has been running? What are the different components that it’s made of? Take a deeper look into any teachers who repeatedly return to the festival….feel into their style, their message, and what they bring to the mat.

Also, get familiar with the culture and trends of the location it’s being held in. This will help you tap into the vibe of the local culture, the primary audience, and provide you with

inspiration to prep for your teaching once you get the job.

Take a look at your connections. How are you already a part of the festival community?

Most of the line-up is selected through trust in the recommendations of their attendees, friends and other presenters. Do you know someone who can recommend you? Reach out and ask them to! This will make you stand out from the crowd. And yes, it is crowd. Big festivals get hundreds of applications.

Apply ASAP. For an annual event, aim to apply a year in advance.

2. INVITE YOUR TRIBE The Weinstein’s have found it particularly helpful to “promote the festival and yourself everyday on your website and Facebook. Talk about it at classes and have a sign-up sheet at your school.” In doing this, not only will you help to create a larger festival, you’ll cultivate a very well-received class.

3. AIRPLANE/TRAVEL PREP Will you be traveling to teach? As fun as a change of scenery can be, it can also leave you feeling off balance and drained. In order be at your best during the festival, start preparing days ahead of flight or drive time.

Nadine McNeil swears by Vitamin C and Zinc daily for a week prior to travel, and the Weinstein’s use a tea tree nose spray en route to protect against airplane/public space bugs.

Nadine also recommends your own organic first aid kit and suggests items like: essential oils (lavender, peppermint, and tea tree), arnica cream, Tiger Balm, colloidal silver, and herbal teas for digestion. Having basic OTC medication like Tylenol is also smart to have on-hand. Nadine also sleeps with an eye mask when traveling, both on and off planes.

And don’t forget your water. Bring your own empty bottle(s) and fill them up. Drink as much water as you can and make it a point to bring fresh fruit & snacks that keep you hydrated, nourished, and energized for the journey.

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Ssm Weinstein (seated right) teaching at BaliSpirit

4. LAND AND ACCLIMATE Jet lag anyone? If anyone knows about this, it’s Nadine. She worked with the UN for 22 years and suggests “if you wear a watch, set it to the current local time as soon as you land — it will help to balance you.”

Get grounded by finding where you’ll be staying/sleeping and unpack your things.

Then, surrender into your new environment.

Get out and see what’s happening!

Visit the area you’ll be teaching in so you can really get a feel for how you’ll set up. Think about how the room can help support people in relaxing, engaging, feeling comfortable and ready to enjoy their time there.

Nadine has found it helpful to give yourself, “at least 48 hours to ‘land’ in your new territory.” During this period she encourages you to allocate plenty of time to, “connect with some of the main, known teachers within the community.” You can do this by, “attending a class or meeting teachers for a bit of socializing. Talk to people and engage the surroundings.

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boundaries. As tempting as it is to stay out and chat and dance, if you’re presenting it is imperative that you take ample time to rest.

5. READY, SET, TEACH! On the day of your class, do what it takes to stay in your own center. Get up early so you can take things slowly and try not to schedule anything other than your presentation. Make your personal practice a priority. Eat foods that ground you. Stay hydrated. Double check your music playlist and take a look through your notes and sequencing.

Arrive at your venue early to scope things out. Take note - your venue may not be next to a toilet so make sure you go beforehand.

Use the time right before your presentation to become present to the experience of where you are and the message you are here to share.

for you to set up a little info center. Sam and Sydel Weinstein recommend: “Have business cards with your email, website and other information, and a good looking notebook for students to write their emails. You want to make it incredibly easy to share with your students how they can come to your school, teacher trainings and retreats.”

Be real with yourself. You may be a yogi, but you’re not superhuman. Have someone with you who can stand at your info table and help out with the business side of things before and after.

thank you. Mentally prep yourself for this ahead of time. Do what you need “to be present”, says Nadine. Attendees are often craving the attention of presenters. Be willing and prepared to expose yourself.

Later, you can retreat to take care of you.”

Remember the reasons you decided to take this journey in the first place, and allow yourself to have fun, be playful, and fill your cup with new experiences and relationships that are meaningful and inspiring.

You will have touched a ton of hearts and given your all for an amazing class….and your students are going to want to talk with and

BONUS Taking the connections you make beyond the festival: Teaching at a yoga festival is not only an awesome experience, it can take your business to the next level if you plan appropriately.

When you check out the space beforehand, make sure there is somewhere prominent

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Nadine McNeil (centre, facing forwards) leading a session at BaliSpirit

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AYURVEDA

MIGRAINE FROM AN AYURVEDIC PERSPECTIVE

Causes & Solutions

BY VINOD SHARMA

Migraine is a burning problem of the modern age, believed to affect at least one in 10 people.

Generally, migraine results from excessive stimulation of the brain and pressure on the blood vessels. Migraine is usually associated with one sided throbbing headache, with nausea , vomiting and sensitivity/intolerance to strong light. These symptoms generally continue for a long time and recur often.

In Ayurveda, we always try to find the main cause(s) of the issue and work on eradicating them.

According to Ayurveda, migraine is the result of aggravation/imbalance of Vata dosha (air element) which could be due to suppressing one or more of the 13 natural urges that should not be suppressed, e.g. hunger, thirst, sleep, etc.

Migraine can also be the result of aggravation of Pitta dosha (fire element), from extented exposure to hot sun or insufficient intake of water.

Thirdly, migraine can also be from accumulation of excessive Kapha dosha (water element), due to incomplete evacuation. This results in formation and accumulation of Ama (toxic mucus) within one’s system.

The first step is to find out the exact cause of this problem. Merely taking pain killers will not help in the long term. Pain killers may give temporary relief but in the long run they may cause more serious problems.

So the question is - how do we find out the exact cause of the migraine?

To correct Vata imbalance, prevent further aggravation of Vata or reduce the chances of it going out of sync in future, one should not suppress any of the 13 natural urges, e.g. hunger, thirst, etc.

We should try to understand what happens if we ignore our hunger due to being “busy with very important work”. Our main objective in

earning money is to have good food, decent clothing and proper shelter for ourselves. Of these basic necessities, the most important one is to have good food to maintain our health and give us energy to work. It is therefore ironic that many ignore our hunger in the name of work.

digestive and excretory systems is required.

For this, fasting is recommended in Ayurveda. This may sound somewhat contradictory, as earlier I said one should not ignore hunger and now I am saying fasting is recommended to cleanse/eliminate toxic mucus from our system.

When we are hungry, the Pachaka Pitta (digestive fire) in our stomach/bile is strong.

If we do not supply food to pacify this digestive fire, that same fire will start burning the healthy tissues, called sapta dhatus (seven sustainers – plasma, blood, muscles, etc.) in our body. This will have a depleting effect on our health and energy.

However, there is a vast difference between fasting and starving. Fasting means to willingly abstain from food for a certain predetermined period of time, while starving means to avoid food even when our body needs it. When we fast, the digestive fire in our body will be engaged in burning the toxic matter within our system. Whereas when we starve, undirected digestive fire will start burning the healthy tissues in our body.

At first, this fire will burn plasma and the blood tissues in our body. Both these tissues are water element. When they are burnt, it will cause a drying effect on our system, resulting in aggravation/accumulation of excessive Vata (air element) in our body.

When Vata is aggravated, it will put more pressure on the blood vessels, arteries, veins, brain, neurotransmitters, which can lead to headache/migraine.

Similarly, for correcting Pitta dosha and preventing accumulation of Kapha (mucus), one should take some precautions like drink enough (not too much) water, particularly on hot days and specially when in the hot sun.

But Ayurveda warns against drinking cold water and carbonated drinks. This could be harmful and could cause headache/migraine due to formation and accumulation of mucus in one’s body. How? According to Ayurveda, when our body gets hot, especially from within, we should not drink plain water (what to speak of cold water/carbonated drink). Because that water will have an evaporating effect causing formation of mucus. And that mucus will accumulate around the sinus, causing congestion in that region - this will result in disturbed oxygen supply to the brain resulting in migraine.

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Besides some specific factors like those mentioned above, there are some general factors which can also cause migraine, like stress, sound pollution and air pollution.

Ayurveda gives some general remedies to deal with migraine and also help prevent it : 1) Start your day by getting up during the Vata period (2 to 6 am) preferably before sunrise. Drink at least half a liter of warm water on an empty stomach immediately after waking to pacify Vata.

2) Have a light breakfast during Kapha period (generally between 6 and 10 am) to reactivate the digestive system and open up stomach muscles which have remained contracted for several hours during sleep.

3) Have a proper lunch during Pitta period (between 10 am and 2 pm), preferably around noon or 12:30 pm, but not later than 2 pm.

This is because from 2 pm, Vata period starts again and if we have lunch around/ after 2 pm, this will disturb air circulation in the stomach and lower abdomen, resulting in bloated and uncomfortable feeling.

4) Try to have a short nap (for about 15 – 20 minutes) during the Vata period (2 - 6 pm).

5) Have a light snack and/or a hot herbal drink, or just honey water (add 1 tablespoon 23

of pure honey in a glass of room temperature water) around 4 or 4:30 pm, to keep Vata (air element) pacified/regulated.

6) Eat early and keep dinner very light, like vegetable soup. Do not avoid dinner, especially if you are staying up late at night to finish your work/ assignments.

7) Sleep early, and if you really need to stay up late, drink hot/warm water at regular intervals, to pacify Pitta (which becomes strong again from 10 pm) and prevent any Vata imbalance caused by the dehydrating effect of Pitta.

8) Rub some pure sesame oil on the soles of your feet before going to bed, to induce and maintain uninterrupted sleep.

9) If the migraine is due to excess heat, regularly massage your scalp with virgin coconut oil during the day and at night before going to bed.

10) If the migraine is due to dryness in the body (especially in and around the head), do oil pulling for about 10 minutes in the morning with pure sesame oil, adding a little rock salt to it.

11) If migraine is due to congestion in the sinus region, then use Ayurvedic nasal drops (e.g. shadbindu oil) and/or practice the Yogic techniques to cleanse the sinus, called Jala neti, followed by Sutra neti. Also, applying a mixture of pure honey and black pepper powder and/or dry ginger powder will help to pacify headache due to its warming effect on that area.

12) Have a balanced diet per your doshic proportion to avoid any imbalance of one or more of the thre doshas.

13) If you need to go out in the hot sun in summer, make sure you drink enough water before going out. However, please refrain from drinking water immediately after returning from outside or after remaining in the hot sun, as this can actually cause headache/ migraine. You should wait for at least 10 minutes and allow your body to become cool before you drink water. If you cannot tolerate the thirst, then drink warm water or any hot herbal drink, but never cold plain water/drink.

INSIGHT

EIGHT QUESTIONS FOR A YOGI

Teaching by Example

In Hong Kong recently was Rishi Vidhyadhar, a senior and prominent faculty of The Art of Living Foundation, who graciously shared his thoughts on eight random questions from Namaskar.

Art of Living an international nonprofit educational, charitable, and humanitarian foundation, founded by Sri Sri Ravi Shankar and dedicated to serving society by strengthening the individual.

HOW DO YOU FEEL AND WHAT DO YOU SAY WHEN THE PERSON/PEOPLE YOU ARE WITH START TO SPEAK BADLY OF ANOTHER PERSON? Life is of opposites. I take up the opportunity to educate people.

WHAT DID YOU HAVE FOR BREAKFAST? Koki which is oat flour, oil, coriander, chili, salt and pepper made into a pancake.

WHAT WAS YOUR FIRST MEMORY OF WANTING TO SEEK A MORE SPIRITUAL LIFE PATH THAN MOST OF THE PEOPLE AROUND YOU? In 1992, I was 30 years old. I was in the textile and yarn business. I had financial success but I wanted more. Then in 1998 I attended an Art of Living course, and immediately became full time.

WHAT IS THE OPTIMUM TIME TO MEDITATE PER DAY OR WEEK FOR A BEGINNING MEDITATOR? Twenty minutes in the morning and evening, under the guidance of a master.

Is there any limit to the amount of time one should spend with a loved one?

You should always balance the time you spend with others and by yourself.

UNDER WHAT CIRCUMSTANCES, OR AT WHAT POINT, SHOULD A YOGA TEACHER CONSIDER ESTABLISHING THEIR OWN SCHOOL OR STYLE OF YOGA? For me, spreading the word of my master is enough.

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Rishi Vidhyadhar, Art of Living Foundation

NAME THE BUSINESSMAN AND CELEBRITY YOU MOST ADMIRE. My father who was also in textiles and yarn and Albert Einstein.

AT THE EARLY STAGES OF YOUR SPIRITUAL DEVELOPMENT, DID YOU REMOVE YOURSELF FROM THE COMPANY OF NEGATIVE OR DRAINING PEOPLE OR SITUATIONS? Yoga is like a lotus flower. In the water, but also out of it. You don’t have to leave anything.

DOES THE WHOLE WORLD FEEL CRAZY TO YOU RIGHT NOW? The whole world is connected and the turmoil we face is the result of lack of Self Knowledge. We have to be one family, and celebrate the diversity.

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Debdatta Biswas in Paribarta Padanhusthasana. Photo by S.K. Wong

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DRISTI - DHYANA VS DHARANA

FLEX YOUR MENTAL MUSCLE But first, look Deep within

BY VALERIE FANECO

DHARANA OR DHYANA How do we know which one ..........................31

MIND TRAINING To stop overthinking......................................32

BODY APPROACH In our body, in asana......................................33

THE GATE TO MEDITATION Tools for understanding................................34

ROAD TO SAMADHI Is it selfish to look inwards.............................36

MASTERY OF MIND Hard work or a gift.........................................36

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When we introduce a topic, we often use a title or some sort of tag line. And when it comes to things and people, we like to give them labels: I am a yoga teacher, I have two kids, I like Italian movies…

It was probably the same 2000 years ago when Patanjali composed the Yoga-Sutra, his famous treatise on Yoga. Therein Patanjali captures the attention of his students right from the beginning, introducing yoga in a brief sentence with a strong impact: yogah citta-vrtti nirodha, “yoga is the pacification, concentration and complete focus of the mind’s fluctuating activities”.

The message is loud and clear: yoga has to do with the mind. The healthiest situation for it is calm and focus. Then what? Is our work done? Certainly not. Once it is in focus the mental instrument is merely fit to be sharpened through meditative practices.

This process leads to the connection with pure Consciousness, yoga’s highest purpose.

This sums up yoga’s general approach.

Now, the method.

Practice is made of eight components. The first five are considered “external” because they frame our behaviour: rules of conduct (yama), lifestyle choices (niyama), physical exercises (asana), breathing techniques to work with energy (pranayama) and control of the sensory functions (pratyahara).

Breath and control of the senses are relatively speaking - more “internal” than the first three because they require a certain amount of self-awareness.

There are three more fully-fledged “internal” practices: concentration (dharana), meditation (dhyana), and the highest state where the meditator is completely absorbed in his object of meditation (samadhi).

For maximum benefit these eight limbs are not to be practiced separately, one rung of the ladder leading to the next, as it has sometimes been said. Profound transformation happens when we are simultaneously engaged in all of them at the same time. Of course students usually start by working with posture and breath because they are more accessible for the majority, especially when they start at a young age (which was the case in Patanjali’s time). We never discard them entirely, but gradually increase the ratio of meditative practices to make our mind perfectly pure, eventually.

“I cannot meditate because I cannot empty my mind!”

How does one meditate? A number of methods have become popular in past decades. Many of them are modern adaptations of yoga’s techniques. The media praise its benefits and doctors acknowledge its contribution to physical and mental health. Some big firms make time for it in their employees’ working day, and some 30

business meetings even start with a few minutes of meditation.

Yet despite growing popularity meditation is generally considered difficult, especially by beginners who believe they must empty their mind in order to do it. But the idea one must empty the mind is incorrect. It leads many people to give up meditation soon after they started, coupled with the fact they jumped straight into it without having done the preliminary work of calming the mind. This would have the same effect as running a marathon if you never ran a step before in your life.

As common sense dictates, you should start from where you are. The preliminary stage consists in appeasing what Buddhists call the monkey mind. It may take some time, and it is important to realise you cannot stop thinking, since after all the job of your mind is to think. A number of practical calming techniques are suggested in the Yoga-Sutra, but the list is non-exhaustive because (as Patanjali himself says - Yogasutra I.38), the possibilities are unlimited.

STAGE ONE: TO CONCENTRATE (DHARANA) The first step is to choose an object that has a positive influence on you and make an effort to focus on it for some time. For example I might choose the lotus flower, a symbol of purity and harmony.

I make an effort to focus on the flower, even if there are distractions such as sounds and other visual stimuli competing for my attention every now and then. Gradually, I manage to concentrate on it a bit longer, and the more I practice, the better I get. At some point (if I do it consistently) I can eventually stay focused on the flower for a few seconds without being distracted. But I should be aware it may take some time to get there.

This is called dharana, concentration: training the mind to stay fixed on one thing and one thing only, instead of jumping from one thought to another by connections and associations, a typical pattern of the monkey mind.

It would be wonderful to have gone this far!

This pattern of concentration is an achievement in itself, so it would be fine to keep on applying it without taking any further step. But what happens when we take that next step?

STAGE TWO: TO MEDITATE (DHYANA) When these few seconds of focused attention are gradually lengthened to a few minutes, it might evolve into something else: I am “grasping” this object. I start to acquire some of the flower’s attributes - peace, purity, harmony, coolness... It is difficult to describe this experience. At this point my mind is like a body of water with no waves, NAMASKAR

only ripples on the surface. I am deeply connected with my flower. I am so focused on it that I know it as I would know an intimate friend. Like a sponge, I have absorbed some of its intrinsic qualities.

This deep connection is dhyanam, meditation. It is like moving towards the sun: the closer I get to it, the warmer I feel. But it is not a permanent condition and I cannot assume it will happen every time I attempt to do it, especially if I am attached to the memory of that state and try to replicate it.

STAGE THREE: COMPLETE ABSORPTION (SAMADHI) Through sustained practice the meditator maintains this profound connection to the point where something else shifts, making him and his object of focus merge together. It is as if the boundary between the two of them has become non-existent. They are one.

Several words have been used to refer to this transcendental experience but none of them can express what it truly is: beyond time, words and description. Even the wisest yogis do not attempt to do it. At this point, the mind of the meditator is not empty, quite the contrary. It is filled with the object and by the noble qualities that come with it.

THE RAW INGREDIENT How do you choose an appropriate object of focus? Very carefully!

No self-respecting cook likes to prepare food with second-grade ingredients. The end result might be edible but it would not be tasteful. Similarly, before you embark into meditation you should take your time to choose your object of focus, since you want to absorb its qualities at some point during the process.

If it brings associations with unpleasant memories (smrti), if it triggers negative habits or subliminal patterns (samskaras and vasanas), or if you feel heavy, angry or imbalanced (tamas), it may be a sign that your meditation is not right for you. You may not even be aware of it and continue to “swallow” the poison without noticing its effect till further down the track.

But it does not mean you should be afraid of trying! For concentration (dharana) or meditation (dhyana) to yield any benefit you first need to look deep within yourself and understand who you are, where you come from, and where you want to go. It helps you to choose the most appropriate “ingredient” for your meditation, a suitable object of focus. No matter how far you go with it, this first step is the most important one.

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DHARANA & DHYANA

How to know which we are experiencing?

BY ANDY WILNER

Many readers of Namaskar will be familiar with both of these terms, being two of the eight limbs of Ashtanga Yoga expounded by Patanjali in the Yoga Sutras. Interestingly, the first five limbs are all addressed in Chapter 2 of the Yoga Sutras – the chapter on Practice (Sadhana), whilst the final three limbs (dharana, dhyana and samadhi) are included separately in Chapter 3 – the chapter on Mystic Powers (Vibhuti). This separation may reflect the fact Patanjali considered these three limbs to be “internal” practices whereas the first five were “external”.

So let us begin with dharana (the sixth limb), which means “concentration”. Patanjali just tells the reader: “Concentration is the fixing of the mind in one place” (Ch3. V1), without expanding as to the nature of the object, so we could concentrate on an external object such as a candle flame or alternatively on an internal object which we visualize. Again there is no further instructions given, so visualizing a physical object or maybe visualizing a personal form of God, for the theistically-inclined, are both perfectly fine.

During dharana there is a clear separation of “subject” and “object” i.e. the perceiver perceives the object of perception.

In the next verse in the Yoga Sutras, Patanjali then defines dhyana (the seventh limb), which means “meditation”: “Meditation is the one-pointedness of the mind on one image” (Ch3.V2). Unlike the earlier limbs, which are all separate discrete practices, the internal limbs are simply deeper states of the same practice. So, in meditation the image of the object on the mind remains uninterrupted and continuous. Here too there is still some separation between the perceiver and the perceived.

However, the main difference between dhyana and dharana is in the latter, the mind can still lose its thread of concentration and become temporarily distracted, whereas in meditation the mind stays fully focused on the chosen object.

As a side note per Edwin F. Bryant, a leading authority on the Yoga Sutras and other ancient Indian texts, readers will sometimes find dhyana used as a synonym for samadhi in some texts, but in the Yoga Sutras, the author is making a clear distinction that dhyana here is the penultimate limb, not the final one.

samadhi is the final practice to attain the ultimate stage

The seven different types of samadhi outlined in Chapter 1 of the Yoga Sutras would require an extensive article in its own right, but suffice it to say once the meditation becomes so deep the meditator loses all sense of subjective self and becomes completely absorbed in the object, then the penultimate stage of total absorption has been reached. i.e. the perceiver (the mind) merges into the object of perception. The reader may wonder why the eighth limb is referred to here as ‘’penultimate”....is there a ninth?!

Well actually yes. In this eighth limb of yoga we have attained samprajnata or sabija samadhi, but we are still in the realm of prakriti (nature) as the mind and the object are still both aspects of the manifest world.

Per Christopher Wallis, a leading academic in this field and also a lifelong practitioner, his teacher Professor Sanderson of Oxford University makes a compelling argument that these eight “anga” (usually referred to as limbs) are actually indispensible “aids” in our practice of Yoga.

Hence, the final culmination of these practice aids is the most profound level of samadhi, known as asamprajnata or nirbija samadhi, in which the meditation goes beyond the mind, and the object into which the mind has merged now dissolves completely leaving pure purusa (soul) to become aware of itself.

At this ultimate stage purusa has decoupled from citta (the mind).

If the previous paragraph seems a bit too esoteric for some readers, please feel free to completely ignore it, but I believe it is worthy of a mention, as most yogis are taught the eighth limb of yoga (samadhi) is the ultimate stage, but in this reading it is rather the final July 2017

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practice in order to attain the ultimate stage.

So can we skip the earlier limbs and get straight to samadhi? Apparently per Ch1.

V23, this is possible by devotion to “Ishvara” (the Lord) whereby through the grace of God, samadhi can be attained. This concept was not new and can also be found in the Upanisads that pre-dated the Yoga Sutras.

So it is fair to say Patanjali appears to have a theistic bent in his work and indeed he goes on in the following few sutras to explain the nature of Ishvara. It would appear whilst not claiming devotion to God is the only path to samadhi, Patanjali nevertheless encourages it, which is why he includes it in the practices of kriya yoga and indeed highlights it within the second limb of Ashtanga Yoga as one of the niyamas.

So can we incorporate dharana and dhyana into our asana practice? In short, not really.

Most asana classes are 60-90 minutes long and meditation accounts for 5-10 minutes of the total time (if included at all). Whilst some yogis claim that asana is a “moving meditation”, my own experience and my observations of students during asana practice is the attainment of such deep states of concentration is not achieved.

Asana is an external limb that acts as tool for the mind, together with pranayama and pratyahara, to help the yoga practitioner to prepare the mind for these deeper internal practices by calming down the chatter.

the attainment of such deep states of concentration is not achieved [in asana practice]

Unless the yoga practitioner commits to a regular meditation practice, then I doubt they will get to experience the state of complete absorption into purusa, the process towards which is outlined by Patanjali...unless of course you are one of those deserving few who get “zapped” by God’s grace right in the middle of your headstand!

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TRAINING OUR HUMAN MIND

Dharana, Dhyana & Samadhi

BY HANSAJI YOGENDRA

Yoga believes the human mind needs training.

Once upon a time there was a person travelling through a jungle. He was getting tried and decided to rest below a tree.

Incidentally, it was a wish-fulfilling tree and suddenly his mind was active with thoughts, ‘I am thirsty’ and suddenly pot of water appeared, he drank water and quenched his thirst. Then he thought ‘I am hungry, need food’ and food appeared. He was happy and satisfied his hunger. Now he thought let me rest for a while and then I will go further …to his surprise bed appeared and he slept and over slept. When he opened his eyes, it was pitch dark in the jungle and suddenly his mind was filled with fear. He thought, ‘I hope lion doesn’t come in front of me’ and lion appeared! Now, his mind filled with terror and he thought again, ‘I hope lion doesn’t eat me’ and guess what? He got eaten by the hungry lion!

This is what human mind is, if it is not trained well, it destroys its own self.

Overthinking fearful human mind is destructive. Hence, mind needs training and you need to train the mind by focusing on something.

We need to pick our mind from everywhere by focusing on one object, this is the true essence of dharana. In the beginning the object is external, it can be a flower you like to see or breeze of air you feel on your skin or focus on any one sound you hear. So, dharana is when you slowly start to sit in one place and staring training your mind to focus on one particular object by using any one of

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your senses. Within few minutes of starting dharana most people’s mind starts to wander with different thoughts, for example I am getting late, I hope I catch the train in time, hope grocery store is open, where did I put my house keys etc. They might have only been sitting for two minutes, but they think it’s been a long time. So we start small with dharana, which can be concentration on any external object for short time with complete focus.

The central idea is to be able to do this mind training for a very long period of time. It is a daunting task.

We send our children to school. What are we aiming to teach them? When a child goes to school the first thing taught to them is to sit in one place and learn to listen to what teacher has to say. This is called dharana.

When dharana is done for a long period of time it becomes dhyana or meditation.

Dhyana is going from focusing of external object to the internal focusing, for example training mind to focus on heartbeat or breathe etc. The whole point is to keep focusing for a longer period of time.

This is how we slowly train our mind. The idea is we remain without thoughts for a long period of time and this relaxes the mind. It is like a blank run and you are not thinking of anything. You are not worrying, you don’t have any pain or suffering, you are just trying to remain in a being state and aware state.

This awareness is what is important by not allowing your mind to be running here and there is what we have to achieve.

When you do dharana for a long time you train your mind for dhyana. When harnessing the power of dhyana by meditating for a long period of time by rejecting the external object or external perception and meditating purely on the internal leads to samadhi. Samadhi is achieved when you become one with that particular object.

Last three steps dharana, dhyana and samadhi go together and you can’t separate them out. With consistent effort and training of the mind to focus and remain thoughtless they become very natural. Mind in such a state is totally free from worry, anxiety, and tension so the solution for all the problems in life is to become internal.

Dharana, dhyana, samadhi empower your natural being by paving a transformative journey within. Patanjali reiterates everyone is capable of experiencing Samadhi, a profound moment where one unites with the higher reality, whole and fully aware, but without any thoughts or suffering. Ironically, we need the Yoga-journey to discover what was present within us all along.

Chinggay in Downward Facing Dog. Photo by Anwar Sadhana

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MENTAL PRACTICES

Viewed from the Body

BY VAISHALI IYER

Patanjali’s ashtanga or the eight limbs of yoga are often taught as a step-by-step ascent, or a process of deepening interiorization which culminates with samadhi in formal sitting meditation.

Many times we approach this framework sequentially, beginning with our action in the world, moving through asana and pranayama and only then into meditation. In this traditional understanding, the first two limbs happen “before” asana practice, and the final four limbs “after”.

In other words, all of the other limbs happen around asana, and not during it. But what if we were to look at the eight limbs from within the container of asana practice? How would we apply them to our time on the mat, and is there any value to doing so? From my training in yoga and somatic meditation, I believe Patanjali’s framework is actually meant to be applied both on and off the mat.

All eight limbs come into play during yoga asana, and at the same time, all eight limbs support us on our on-going broader spiritual journey.

Patanjali’s framework is meant to be applied on and off the mat

In this issue, we’re exploring the sixth and seventh limbs – dharana and dhyana. From a somatic [related to the body as distinct from the mind] perspective, dharana is a continuation of the fifth limb, pratyahara.

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or lie down and gently bring ourselves into our inner experience using the breath, mantra, or meditation. In this way we let go of our external vantage point, in which we are looking out into the world, and slowly turn ourselves around to look inward. At the point of looking inward, we are practising dharana. Patanjali says dharana is directing the attention into one field or area (deshah bandhah chittasya dharana, YS 3.1). This area is the field of the felt body, which we know through the shimmer of sensations, feelings, emotions, moods, subtle tones and shifting, dancing energy. The felt body is the desha (field) to which we direct or bind (bandha) our attention (citta) during yoga asana. The next limb, dhyana, is a continuation of dharana – holding our attention continuously and directly within the field of the body (tatra pratyaya ekatanata dhyanam, YS 3.2).

With this somatic, internal focus, we can begin our asana practice. Then, each breath, movement and posture is an invitation to deepen our attention to the body and liberate the life force held in its different parts. The more closely we enter the body, the more we can start to practice intuitively, moving in a creative flow of asanas as our body guides us.

At times, we will be called to slow down and drop into the stillness of the deeper body.

Here we may explore our forward folds, deep hip openers and inversions. At other times we will want to open out further into vivid energy, brightness and the sheer joy of being alive – taking us more vinyasa-style into standing poses, backbends, and arm balances. The important thing is we are guided by what we feel and not what we think or believe.

We follow the prompting of sensations, energy and subtle awareness – this is how the body communicates and shows us where to go next.

In Indian thought, the thinking mind is one of our six senses. Pratyahara, the foundation of dharana and dhyana, includes withdrawal of our attention from the domain of the thinking mind. This is because it the thinking mind just as “external” to our actual experience as our sight or hearing. We can see this clearly in our asana practice: there are times when our thinking interrupts our attention on the body and tries to take us somewhere else – into a memory, some pending project or some kind of mental analysis of the practice itself. The feeling of being captured by thought is much the same as the feeling of being distracted by a loud noise. Suddenly we find we are not in the body, and in fact, we are somewhere else entirely. This is often accompanied by a subtle tensing in the body, a feeling of discomfort or even the painful edge of a posture. At this point, we just deepen our breath, steady and soften our gaze and re34

enter the field of the felt body, reestablishing our dharana and dhyana.

Through asana practice, we are turning our mind, again and again, to the inner, felt dimension of our body and our experience.

Once we set the foundation of our asana in our felt experience of the body, then everything we do on the mat becomes an expression of our own life force. Over time, we start to sense the body as it truly is – totally alive, free, creative and boundless. In Patanjali’s words, this is the essence of the inner body starting to shine through (tad eva artha matra nirbhasam svarupa shunyam iva samadhih, YS 3.3), and the beginning of samadhi.

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CLIMBING TO THE GATES OF MEDITATION

The Question of Effort

BY DYLAN BERNSTEIN:

Dharana, concentration, and dhyana, meditation, play an absolutely vital role in many practices and lineages. Hordes of modern practicing yogis have come to adopt the Patanjali Yoga Sutra as something of a bible. Thusly, many know the terms and ideas within the context of Patanjali’s eightlimbed system. The pair also presents something of a contradiction. And like many paradoxes, we can peer into the mirror of their unresolved nature in order to peer into our own.

paramitas, or perfection of wisdom, paradigm values certain well-loved sutras, such as the Heart, the Lotus and the Diamond-cutter. The perfection of wisdom is said to crystalize the realization of emptiness, sunyata. And, more importantly for this article, the perfection listed just before wisdom is, indeed, meditation. So, from this perspective, Buddhahood is the ultimate reward, wisdom the most gracious means to that end, and dhyana the penultimate practice technique.

Importantly, meditation is Patanjali’s seventh limb. From it, follows samadhi, a hugely valuable state, for it offers vivekakhyati, discriminative knowledge. Viveka is seen by some as the ultimate prize of Patanjali’s yoga. So, from this perspective, viveka-khyati is the ultimate reward, samadhi the most gracious means to that end, and dhyana the penultimate practice technique.

In both Patanjali and Mahayana, meditation seems to be the gateway to the most refined understandings. From those lofty perches (either samadhi or prajna paramitas, depending upon your system), the final realizations can occur. I think it best to leave the comparison between samadhi and sunyata to another article, if not another author.

We see a similar progression in Mahayana Buddhism’s approach to ultimate realization: full, complete Buddhahood. This ultimate prize can be approached through a set of perfections, or paramitas. The final and most valued paramita is wisdom, prajna.

For many Mahayanists, wisdom is the most gracious means to Buddhahood. This prajna NAMASKAR

From our widely-accepted gateway of meditation, we can trace both progressions back to the essential question of effort.

Mahayanists list virya just before dhyana, that is, effort or vigor before meditation.

Patanjali’s samyama complex begins with dharana or concentration. This concentration is usually seen as a more effortful, willful attempt to focus and refocus the mind when distracted. With

time, the mind remains focused and needs no further re-focusing. Thus begins meditation.

In either tradition, the listener is reminded of the importance of sustained, willful effort just before being taught the virtues of meditation.

At this point, you may be tossing up your hands and thinking, “Well, that makes no sense. How can one glide into the effortless and open state of meditation by trying to squeeze the mind?” And so we arrive at a fundamental paradoxical question central to many transcendental teachings. How can we best pass through the gates of meditation?

Shall we try to force down the doors with effort? Or are we better served to bide our time and somehow slip through effortlessly?

I’d say both Patanjali and Mahayana give us a valuable clue here. First, apply the effort, and from there, effortlessness may arise. We must certainly somehow draw ourselves to the gate, perhaps even knocking and calling out (if one were to have faith in a gatekeeper).

Effort is required to allow the conditions for meditation to occur. We may have to shut off the distraction screens, arrange solo time away from our family, find a suitable seat.

Some may even practice countless preparatory asanas in hopes of building a more comfortable seated posture. For some, the very engaging physical practice itself may

prove to be the seat upon which meditation may occur. But no matter what the challenges, becoming receptive to meditation almost always takes some work. And then, if one is fortunate enough to enter into some form of deep meditation, effortlessness can be experienced.

meditation seems to be the gateway to most understandings

Please note my shortcuts here. Of course, neither Mahayana nor Patanjali present anything so simplistic as a multi-step sequence to go through. Instead the limbs and paramitas are all to be practiced simultaneously. But I do believe the order in which they are taught gives us some clear indication of the progression towards the subtle and refined realizations offered.

Also, getting a taste of effortlessness doesn’t mean that the stage of effort can be abandoned. As any experienced meditator will report, there are moments which require more concentration and moments which stretch on without any need for redirection.

As a professor in University of Hong Kong’s sublime Master of Buddhist Studies program once put forth, it’s like riding a bike. There are some moments when your body must pedal and push. Then, after that, there are moments when one can simply glide. I’d add first you better hop on and eventually find yourself on the seat!

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ROAD TO SAMADHI

MASTERY OF MIND

Is looking in Selfish?

BY GABRIELLE MCMAHON

Hard Work or Gift of Grace

BY LOGANATHAN PANDIAN

What are the qualities we need to reach that enlightened state of being, known as Samadhi? Can being selfish and inward thinking help us to reach Samadhi which then enables us to be completely selfless?

DHARANA, DHYANA, SAMADHI “When the chitta, or mind-stuff is confined and limited to a certain place, it is dharana” (Raja Yoga, Swami Vivekananda 1982, pg 70) While dhyana is “When the mind has been trained to remain fixed on a certain internal or external object, there comes to it the power of flowing in an unbroken current, towards that object”. (Raja Yoga, Swami Vivekananda 1982, pg 83) Samadhi is “When one has intensified the power of dhyana as to be able to reject the external part of the perception and meditate only on the internal part, the meaning”. (Raja Yoga, Swami Vivekananda 1982, pg 83) DETERMINATION, DEDICATION & PERSISTENCE If you aim to discover yourself, to aspire towards self-realisation, then determination, dedication and persistence are all required.

It also takes, I think, the ability to be somewhat selfish. Selfish, in my opinion, is just an internal focus, but generally it has negative connotations.

To realize this ultimate goal of selfrealisation, we must commit to our ongoing practice as our higher level of conscious living will benefit all those around us and beyond. This is a daily commitment to a more wholistic or spiritual lifestyle.

NEW NEURAL PATHWAYS We can use the eight limbs of Patanjali, as a guide to a more wholistic life. Although it can be challenging to live a more spiritual life, to bring our thinking in line with yamas (abstinence) and niyamas (observance). Such as no harm to ourselves or others, to live an honest life.

It’s the discriminative discernment of whether to hand in a found item, to give away clothing you are hoarding, not intentionally 36

kill an animal or speak unkind words. It’s not always easy, but definitely possible with daily positive reinforcement we can begin to create new neural paths.

RIGHT LIVING Is it selfish to choose to be in good company, or only speak and do positive and uplifting actions? Our attachment to worldly materials and related thoughts, words and actions, keep us bound to the cycle of life without us reaching our full potential.

DISCRIMINATIVE DISCERNMENT We face choices every day. Often we need to put ourselves first, to take time for ourselves so we have the clarity and peace of mind to make the right choices. This is not selfish, it’s necessary for us to become selfless. As our consciousness develops, we can have a greater ability to make the right choices, and even as we move into the more subtle limbs of dharana and dhyana we still continue our daily commitment towards the other limbs.

These Right Living and discriminative discernment principles were taught by Shivapuri Baba, a great Saint of India.

If the path to samadhi is the ultimate selflessness and for the wellbeing of all beings, then the ability to have an internal focus and a degree of, what could be viewed as, selfishness along the path is necessary.

Present day life can be challenging for many people because of pressure from job, family and relationships. If overthought, these conflicts may lead to depression, anxiety, anger and phobias, which in turn can lead to physical ailments. Mental peace is the path through which one can acquire vibrant health, spiritual growth and inner happiness.

And yoga offers great tools to develop and master our concentration.

The mind is naturally preconditioned to wander uncontrollably on its own, unless and until it is controlled through self-observation and deeper analysis.

Dharana, dhyana and samadhi are practical ways to achieve this, and are dealt with extensively in Raja Yoga, the Ashtanga yoga of Patanjali.

FIND YOUR TRUTH We cannot live the way others think is best, we must live our own truth. I understand “truth” is the ability to see the reality of the situation at it’s most profound level.

Patanjali’s Yoga Sutra 3.1 Desa-bandhaschittasya dharana translates as Binding or rooting the mind (chitta) at one place, or mind attention at one point on either external or internal objects.

LIVING IN BLISS There are many obstacles we face on this road to self-realisation, however the principles of Raja Yoga are a road map.

deshah = place, object, point, spot, bandhah = binding to, holding, fixing, uniting, chittasya = of the mind, consciousness, dharana = concentration, focusing, directing attention

We have to make some tough choices to do the right thing, but more individuals with higher levels of conscious living make for a more selfless, peaceful and compassionate society. And that is something to worth working for!

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In this way one tries to control the thoughts which arise from the mind, and not allow the mind to brood or get carried away by thoughts. Through constant and regular

Singing bowls are yet another tool to practice meditation. Photo courtesy of The Yoga Room

students who practiced dharana just three months, notice improvements practice one can increase the power of concentration gradually to the next level called dhyana.

Initially while sitting for dharana one will have very short moments of concentration.

Distractions of the mind are very common, and one should not to be frustrated. It is very natural to concentrate on a point for a while, be distracted from that point, then try again to bring the mind to focus on that point.

Gradually as the practitioner increases the duration of concentration, there are brief moments of calmness and peace, which is a good sign of dharana practice.

Many students who have practiced dharana regularly for even just three months, have told me they notice improvements in how they deal with day-to-day life challenges.

They don’t have as many conflicts and feel more focused in the moment.

Dharana can be practiced on external objects, such as a black spot on the wall, the tip of a candle flame while sitting in a dark room, or any time on any object in daily life.

Or one can concentrate on internal chakras of the body.

The most effective is to focus on Ajna chakra between the eye brows (Chidakasha Dharana.)

The Bhagavad Gita mentions this in sloka 4.3 SamprekshyaNaskikagram which

means looking fixedly at the tip of the nose as a point of gazing without looking around will steady the mind and develops the power of concentration. This is Nasikagra Dristi or nasal gaze.

Another way to say this is dhyana is the repeated concentration on one object of concentration with no distraction, while with dharana, there are moments of distraction.

According to Swami Sivanada says concentration is the only way to get rid of worldly miseries. Concentration purifies emotional blocks and allows for greater penetrative insights to do any work with greater efficiency.

Dharana practice during yoga asana classes During my yoga classes I emphasis dharana principles to my students by asking them to focus on particular body parts in a yoga posture. The number of thoughts can be reduced by focusing on the particular posture, body part, such as muscle, joint, chakra or other things like a point in the stretch, sensation of grounding or breathing patterns.

He insists on purifying the mind through pratayahara (control of sense organs) before starting the practice of dharana. If not, he says the impurities keep coming to the mental surface and disturb the concentration. So as a prerequisite one should know sense control prior to dharana.

When one can maintain one pointed attention for longer, one is ready for the next limb called dhyana or meditation.

Patanjali’s Yoga Sutra 3.2 Thathra prathyayaikathaanathaa dhyanam means the flood of only one thought in that place (desha) is called dhyana.

Tatra = there, therein, pratyaya = the cause, the feeling, causal or cognitive principle, notion, content of mind, presented idea, cognition, ekatanata = one continuous flow of uninterrupted attention (eka = one; tanata = continued directedness), dhyanam = meditation

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In my personal practice I always combine sirasasana [headstand] followed by sarvangasana [shoulder stand] and matsyasana [Fish pose] then shavasana.

Later I do kapalabhati followed by kumbhaka [breath retention] which helps me enter a prolonged state of mental quietness and serenity.

DHARANA, DHYANA, NEXT STEP SAMADHI? Sage Vyasa Muni says even the subtler stages of yoga can be attained by the gift of grace; “Yoga is to be known by yoga, and Yoga itself leads to Yoga.” When one gets the grace of god or a guru he will not need sequential yoga practices to obtain the higher revelations.

Samadhi is possible for those aspirants who obtain the power of dhyana through years of practice or who’ve been lucky enough to receive the gift of grace.

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IN BRIEF

dynamically with the hands held away from the body and the elbows up, a little statuesquely.

MUDRAS

BY KRISHNAA KINKARI The subject matter of dharana and dhyana, stages 6 & 7 of Sri Patanjali’s Ashtanga Yoga, is very interesting and a major key in yoga practice.

Dharana or concentration/focus is a goal which can be reached through practice and technique, whilst dhyana which is absorption of the mind in undisturbed meditation, is the subsequent experience of that goal. Here the mind has gone beyond the ‘cittav[tti’ mentioned in the second sutra.

Mudra as a practice is particularly pertinent to this goal because the employed techniques rewire the mind so the energy flows along the suitable channels and enjoys an undisturbed passage. There is a very good reason for the sequence taught by Sri Patanjali. Each of the eight steps supports the next. They are all contained within each other but become progressively subtle.

Mudra solidifies the practitioners intentions and directs energy until it matures and then constantly naturally flows as it should and to where it should. Again, dharana leads to dhyana.

needs to be smooth, rhythmical and long.

This mudra can transport to the temple of silence within ourselves. No other method of transportation is needed: much time, money and botheration are spared! Self-healing is also facilitated! No movement is required to go on a luxury retreat which renders us totally refreshed! As a responsible yogi you are freed up to truly serve!

SHIVALINGA MUDRA Hold your left hand at stomach level with the palms up and the fingers forming a bowl shape. The fingers of the right hand curl in to make a fist whilst the thumb is held upright (thumbs up sign).Place the right hand in the bowl of the left.

For example: when you are learning how to do an asana, first you get the anatomy aligned; then you feel the dynamics and then you can sit in that ‘chair’ for a while and breath into it: then it has its desired effect and in itself become a vehicle of dharana leading to dhyana. In Sri Iyengarjis classes back in the 1970s we did three postures only in a two-hour class. Now, even approaching my 70s those postures are as simple as piethe whole being is aligned to that upward flow and the asana lives through the practitioner’s patience.

Mudras are a direct way to experience the uplifting effect of a technique. They enlighten in the progression of intention to the delightful result of total quiescence.

Towards this purpose we will examine Matangi, Shivalinga and Atmanjali mudras.

MATANGI MUDRA Fold both hands in prayer position in front of the solar plexus with the palms pressed firmly together and the fingertips upwards, but not touching the body. Let the middle fingers remain upright whilst all the other fingers clasp each other.

The time of practice is limitless. Physically all the elements are united the two sides of brain and body are balanced and the intention bonds with an uplifting flow. The breath

Apart from the obvious encouragement of energy upwards this mudra can counter fatigue, frustration, apathy and depression.

The thumbs up sign comes from roman times when it was used to indicate that a gladiator would be allowed to live, in the arena.So it gives the mind motivation to proceed to intelligence and then yogic consciousness with the determination fuelled by the gesture.

Can be practised whenever and wherever needed!

ATMANJALI MUDRA Place the palms of both hands flat together with the fingers up and in front of the solar plexus. It can be done with the elbows down, touching the body and head bowed or more July 2017

This is a simple and well known gesture which is becoming widely used and popular to express gratitude and humility. These qualities will hopefully be assumed by the focus upon them and then truly become part of the yogis natural consciousness to pervade their whole being and transmit from them contagiously into the increase in universal awareness.

BOOK REVIEW

DON’T LOOK DOWN ON THE DEFILEMENTS, THEY WILL LAUGH AT YOU

By Ashin Tejaniya REVIEWED BY TIA SINHA You can meditate anywhere, anytime.

Meditation is a marathon, not a 100m dash.

When you interfere with the watching mind, insight cannot arise. Learn to watch objectively.

You have to double check to see what attitude you are meditating with. A light and free mind enables you to meditate well.

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TEACHER TRAINING REVIEW

YOU CAN DANCE If you can Move

BY RONJA EICK

The Burmese Sayadaw, Ashin Tejaniya’s book contains guidance on understanding defilements. Defilements are not only the gross manifestations of greed, hatred and delusion but also all their friends and relatives, even the very distant ones.

The book describes the correct attitude towards meditation. With wonderfully funny illustrations to emphasize various points, the myriad wrong attitudes that can arise from meditation are also described, often with great hilarity.

Over 150 pointers to developing the right attitude towards meditation constitute almost half the book. Each and every one of these succinctly put pointers is hard-hitting.

Each and every pointer could be a meditation in itself. Here is an example.

‘Checking your attitude is also meditation.’

And another.

‘Why do you focus so hard when you meditate?

Do you want something?

Do you want something to happen?

Do you want something to stop happening?

Check to see if one of these attitudes is present.’

Three years ago, when I was 20, I wanted to go to Esalen to take a month-long work study in Gestalt Therapy. I applied, but the Gestalt program was full. A SpiritDance SoulSong group with Ellen Watson was happening during the same month, and they offered me to take that programme instead.

I was imagining myself dancing like a real hippie with scarfs in my hands, spiraling across the room and singing songs about peace and love. I smiled, and my answer was short and honest: “Sorry, I am not dancing, please put me on the waiting list for the Gestalt Programme.”

Two months later, I was at Esalen taking the Gestalt programme. I was very happy with my decision. I have never been a big dancer, and singing always made me nervous.

One night, there was a SpiritDance SoulSong class in one of the big rooms. I had never heard of it before, and since my friends were in the class, I took courage and walked in alone. The music, which was making the floor vibrate, was metal music. I love metal music!

I walked in, stood against the wall and started to move a little bit. When I realized no one was watching, I dared to move a bit more. No one looked at me; no one judged me. I stopped looking at them and danced. It’s

Yet another.

‘The meditating mind should be relaxed and at peace. You cannot practise when the mind is tense.’

This is a rather light book about a subject that is not so light – meditation! A very practical and useful book indeed.

Sayadaw U Tejaniya began his Buddhist training as a young teenager in Burma under the late Shwe Oo Min Sayadaw (1913–2002).

After a career in business and life as a householder, he has become a permanent monk since 1996. He teaches meditation internationally and at Shwe Oo Min Dhamma Sukha Forest Meditation Center in Yangon, Myanmar. http://ashintejaniya.org/

Easalen Institute, California

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hard to explain what happened. I guess it was the first time I truly danced — because I danced myself. And there was so much I needed to express. I went crazy!

After that night, dance was my life.

When I finally met Ellen, I knew she was the woman I want to learn from. She always makes us feel grounded. “We don’t have outof-body experiences here,” she says.

I assisted and attended the SpiritDance SoulSong Teacher Training in 2014 and 2015, and Ellen Watson’s Esalen Massage and Touching Essence certification training.

Now, back in Germany, I am attending the Orff Institute in Austria, studying music and dance pedagogy. I take drumming, singing and dance classes, I sing in a church choir, and I am learning to play guitar. I am sure what helped me so much can help others as well. I want to help people dance and sing. I want to help them become free. “If you can move, you can dance. If you can talk, you can sing.”

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RECIPE

PRANA YOGI BARS

Raw, Vegan & Delicious

BY MOISES MEHL

EQUIPMENT 1 Food processor 2 Mixing Bowls 1 Pack of plastic wrap 1 Tiramisu or similar square mold 1 Scraper 1 Spatula 1 Kitchen Knife 1 Cutting Board INGREDIENTS 200g Sprouted Almonds 100g Sprouted Pumpkin Seeds 100g Cashew Nuts 100g Cashew Butter 40 g Chia Seeds (made into meal) 150g Oats 160g Raisins 40g Goji Berries 125g Dates, Medjool (soften in water) 60g Maple 60 ml Coconut oil 60 ml Filtered Water 1 tsp Cinnamon Pink Himalayan Salt or High Mineral Salt

PROCEDURE Sprouting nuts and seeds Soak nuts and seeds in warm filtered water overnight to activate them and remove enzyme inhibitors.

Step 1: Bar Caramel Ingredients In a food processor with the “S� blade, puree all the ingredients below until well incorporated.

60 g Maple 125g Dates 20 g Goji Berries 100g Cashew Butter 40 gm Raisins 0.5 g Salt 60 ml Coconut oil 60 ml Water 1 tsp Cinnamon Step 2: Mix part of Nuts (excluding cashews) Add the 100g Almonds, 100g Oats and 50g Pumpkin Seeds.

Process until resembles crumbs.

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Step 3: Mix by Hand in Bowl Transfer all the mixed ingredients into a mixing bowl, and add the rest of ingredients: 100g Cashews, 100g Almonds, 40g Chia meal, 120g Raisins, 50g Oats, and 20g Goji Berries. Mix by hand until well incorporated.

Step 4: Press and Refrigerate Cover your mold with plastic wrap, and place bar mixture inside.

Use scrappers to compact and press evenly all over.

Put in freezer for 2-3 hrs. Then remove and score into bite size portions and keep refrigerated and eat as you like.

You may also dehydrate at 115F for 24 hrs. until desired moisture and crunchiness.

Keeps refrigerated for 2-3 days July 2017

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DIRECTORY

Guide to yoga studios & teachers

ANAHATA VILLAS & SPA RESORT Ubud, Bali, Indonesia s: group retreats, yoga for private & corporates. Yoga studio available for rent. l: Indonesian & English t: (62) 361 8987 991/ 8987 992 / (62) 811 8748 910 / (62) 811 1442 233 f: +62 361 8987 804 e: sm@anahataresort.com / info@anahataresort.com w: www.anahataresort.com ANAHATA YOGA 18/F Lyndhurst Tower, 1 Lyndhurst Terrace, Central, Hong Kong s: Hatha, Ashtanga, Yoga therapy, Yin and more. Groups & privates t: +852 2905 1822 e: enquiry@anahatayoga.com.hk w: www.anahatayoga.com.hk ANANDA YOGA 33 & 34/F, 69 Jervois Street Sheung Wan, Hong Kong s: Private and Group Classes : Yoga Therapy (neck, shoulder, back, hip, knee and joints), Hatha, Power, Ashtanga, Vinyasa, Detox, Yin Yang, Kundalini, Chakra Balancing, Pranayama, Meditation l: English t: (825)35639371 e: adm.anandayoga.hk@gmail.com w: www.anandayoga.hk Anna Ng Privates d: Hong Kong s: Hatha yoga l: Cantonese t: (852) 9483 1167 e: gazebofl@netvigator.com BEING IN YOGA – SINGAPORE Teaching yoga in the tradition of T Krishnamacharya and TKV Desikachar. s: yoga therapy (customized personal practice), teacher training (Yoga Alliance RYS 500 48

hours+), in-depth yoga studies, small group classes for children and adults, workshops, meditation classes, Vedic chanting, continuing education for yoga teachers. Certified Teacher Trainer – Yoga Therapist - E-RYT 500 RYS 500 t: +65-9830-3808 e: beinginyoga@gmail.com w: www.beinginyoga.com B.K.S. IYENGAR YOGA ASSOCIATION OF MACAU 174, Rua de Pequim, Edif Centro Com. Kong Fat, 7A, Macau s: Iyengar t:(853)2882 3210/6662 0386 e:yoga@macau.ctm.net w:www.iyengar-yoga-macauchina.com David Kim Yoga E-RYT 500+, Senior YogaWorks and YogaWise Yin Yoga Teacher Trainer;International TTs, Workshops & Retreats d: USA, Japan, China, Vietnam, Korea, Malaysia, Greece s: Yin Yoga, YogaWorks, Vinyasa Flow l: English, some Korean t: +1 310 480 5277 e: david@davidkimyoga.com w: www.davidkimyoga.com FLEX STUDIO Island South Shops 308-310 One Island South, 2 Heung Yip Road, Aberdeen, Hong Kong s: Vinyasa, Power, Detox, Hatha, Pre-Natal, Kids Yoga t: + 852 2813 2212 f: + 852 2813 2281 e: info@flexhk.com Central 3/F Man Cheung Building, 15- 17 Wyndham Street, Central, Hong Kong s: Detox, Power, Pre-Natal Yoga t: + 852 2813-2399 f: + 852 2812 6708 e: central@flexhk.com www.flexhk.com

IYENGAR YOGA CENTRAL s: Boutique studio with Iyengar Yoga classes; flexible timings for corporate wellness, small groups, and privates l: English, Cantonese, Mandarin, French, Malay t: +852 2982 4308 e: yogacentralhk@gmail.com w: www.yogacentral.com.hk fb: Iyengar-Central MND STUDIO 7/F Tack Building, 48 Gilman Street, Central, Hong Kong s: Hatha, Yin, Therapy, Ashtanga, Iyengar, Pilates Equipped yoga studio for groups, privates, aerial yoga classes and workshops. t: +852 5400 8824 e: info@mndasia.com w: www.mndasia.com PURE YOGA China L6-615 iapm mall, 999 Huai Hai Zhong Road, Xuhui District Shanghai t: +86 21 5466 1266 Hong Kong 16/F The Centrium, 60 Wyndham Street, Central t: +852 2971 0055 25/F Soundwill Plaza, 38 Russell St, Causeway Bay t: +852 2970 2299 14/F Peninsula Office Tower, 18 Middle Road, Tsim Sha Tsui, Kowloon t: +852 8129 8800 9/F Langham Place Office Tower, 8 Argyle Street, Kowloon t: +852 3691 3691 4/F Lincoln House, TaiKoo Place, 979 King’s Rd, Quarry Bay t: +852 8129 1188 2/F Asia Standard Tower, 59 Queen’s Road, Central t: + 852 3524 7108 Level 1 The Pulse, 28 Beach

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Road, Repulse Bay t: +852 8200 0908 3/f Hutchison House, 10 Harcourt Road, Admiralty t: +852 8105 5838 Singapore 391A Orchard Road, #18-00 Ngee Ann City Tower A t: +65 6733 8863 30 Raffles Place, 04-00 Chevron House t: +65 6304 2257 Taiwan 151 Chung Hsiao East Road, Sec 4, Taipei t: +886 02 8161 7888 4/f Urban One, 1 Qingcheng St, Taipei t: +886 02 8161 7868 Ling Yoga and Wellbeing, Private Yoga Teacher, Privates, Groups, Corporates, Free Yoga Community Event: Yoga in the Park with Ling www.meetup.com/ yogaintheparkhk d: Hong Kong, China s: Yoga Therapy, Sivananda, Hatha, Svastha, Mindfulness, Yin, Breathing (Pranayama), Guided Meditation, Total Relaxation (Yoga Nidra) l: English, Cantonese, Mandarin t: +852 9465 6461 e: yogawithling@gmail.com w: www.facebook.com/ yogawithling RED DOORS STUDIO 21/f, 31 Wong Chuk Hang Rd s: Gong meditation and training, labyrinth facilitation and construction, kundalini therapeutic yoga and complementary practices to elevate energy. Multiple studio spaces available to rent. t. +852 21110 0152 e. info@red-doors.com w. www.red-doors.com SPACE YOGA s: Hatha, Ashtanga, Advanced, Flow, Yin, Yin Yang, Restorative,

namaskar Hot, Yin/Meditation, Pranayama, Mat Pilates, Jivamukti, Universal, Myofascial Release Yoga, Mindful Yoga, Rope Wall Yoga, Yoga Nidra and Yoga Therapy l: English and Mandarin w: www.withinspace.com An-Ho Studio 16 F, No. 27, An-Ho Road, Section 1 Taipei, Taiwan t: +886.2.2773.8108 Tien-Mu Studio #5, Lane 43, Tian-Mu E. Road, Taipei, Taiwan t: +886.2.28772108 Sravaniya DiPecoraro d:Hong Kong s: LifePath Yoga Philosophy, Vedanta, Bhagavad Gita, Yoga Sutras; beginners and advanced; ACBSP disciple (1971), YA ERYT500, Sivananda Certified (1991) l: English and Mandarin t: +852 9856 0799 e: info@lifepath.am w: www.lifepath.am THE YOGA ROOM 3, 4, 6, 16/F (Studios) & 15/F (Office) Xiu Ping Commercial Bldg, 104 Jervois St, Sheung Wan, Hong Kong s: Hatha, Hot, Ashtanga, Vinyasa, Candlelight Yin, Yoga Therapy, Jivamukti, Hammock Yoga, Mindfulness Yoga, Detox Yoga, Pre-natal Yoga, Pre-natal Pilates, Mat Pilates, TRX, Kids Yoga and Mum & Baby Yoga l: English, Cantonese t: + 852 2544 8398 e: info@yogaroomhk.com w: www.yogaroomhk.com KUNDALINI @SHAKTI 7/F Glenealy Tower, 1 Glenealy, Central, Hong Kong. s: Kundalini, Reik healing, life coaching, Shamanic healing, Ayurveda, Feng Shui consultations, Angel Cards t: +852 2521 5099

e: info@shaktihealingcircle.com w: www.shaktihealingcircle.com THE COLLECTIVE, DESA SENI SCHOOL OF YOGA Jl. Subak Sari #13, Canggu, Bali, Indonesia s: Full service resort, Ashtanga, Embodied Flow, Hatha, Kundalini, Restorative, Tantra, Therapeutics, Yin, Yang, Vinyasa, Buddhist Meditation, Vedic Meditation. Teacher Trainings, Intensives, Privates, Workshops, specialising in hosting retreats. t: +62 361 844 6392 e: info@desaseni.com w: www.desaseni.com

4 times a year 6,000 yoga practitioners 32 countries

TRUE YOGA Singapore 9 Scotts Road, Level 4, Pacific Plaza, Singapore 228210 t: +65 6733 9555 9 Scotts Road, Level 5, Pacific Plaza (Bikram Original Hot Yoga), Singapore 228210 t: +65 6735 9555

DISPLAY ADVERTISING RATES & SIZES Outside back cover HK$25,000 210 mm x 297 mm Inside front cover HK$3,500 210 mm x 297 mm Inside back cover HK$2,700 210 mm x 297 mm Full page HK$2,200 210 mm x 297 mm 1/2 page (horizontal) HK$1,500 180 mm x 133.5 mm 1/2 page (vertical) HK$1,500 88 mm x 275 mm 1/4 page HK$700 88 mm X 133.5 mm 1/8 page HK$440 88 mm x 66 mm

Taiwan 337 Nanking East Road Section 3, 9 & 10/F, Taipei T: +886 22716 1234 68 Gongyi Road, West District 12 & 13/F, Taichung t: +886 43700 0000 s: Ashtanga, Bikram, Flow, Gentle, Hatha, Kids, Power, PreNatal, Vinyasa, Yin, Yoga Dance w: www.trueyoga.com.sg / www.trueyoga.com.tw WISE LIVING YOGA ACADEMY 198 Moo 2, Luang Nuea, Doi Saket, Chiang Mai, Thailand s: Classical Yoga, Hatha Yoga, Yoga Therapy t: +66 8254 67995 e: info@wiselivingyoga.com w: www.wiselivingyoga.com

DIRECTORY Individual listing Studio listing

HK$640 HK$1,300

for full or partial year for full or partial year

PUBLICATION DATES, BOOKING & MATERIAL DEADLINES Publication date Booking Deadline Material Deadline January December 1 December 10 April March 1 March 10 July June 1 June 10 October September 1 September 10 NOTES Advertising materials should in black & white and submitted as 300 dpi high resolution .tif files (no pdf or ai files please) Listings should be submitted as text only (approx 35 words) PAYMENT Payments should be made in Hong Kong dollars to: Namaskar c/o Carol Adams, Flat 101, Block L, Telford Gardens, Kowloon, Hong Kong INFORMATION Carol +44 75432 55886 / carol@caroladams.hk Frances +852 9460 1967 / fgairns@netvigator.com

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