Rachel: The five Yamas of yoga
Something I was really interested to learn about in YTT was the eight limbs of yoga. Other than the third limb – physical practice, which would be what most people would think yoga is all about, I was deep intrigued by the first limb. Yama the moral code of conduct mentions five practices of avoid violence, lying, attachment, stealing and wasting energy. Out of these five, I found three that resonates: a. Ahimsa (Non-violence): Always remind myself to know what my limits and intensions are, whether in yoga, career or relationships. To not push myself to chase or aim impress others at the expense of my mental health or giving up what I truly want. b. Apharigaha (Non-attachment/ possessiveness): Holding on to negative feelings and thoughts only harms oneself. Recognise the emotion and let it go, as a new day will come and these experiences only serve to help us understand ourselves better. This also applies to positive situations. Do not crave the highs, but be content. c. Asteya (Non-stealing): Respecting other’s time. Take ownership and responsibility for the trust others have put in you. These practices are not only applicable in yoga, but also in our daily lives- and only goes to show that yoga goes way beyond the mat! Rachel Feb’20 Weekend YTT
Karina: End of a chapter for 200 hours YTT
As YTT draws to a close, I am filled with joy and excitement. I am curious to grow, to share and learn even more. This truly feels like the beginning of a yoga journey. One year ago, I would have never imagined taking on yoga teacher training. I was quite content only attending classes and being taught by yogi friends. I also had the assumption that it was the most ideal to take teacher training on an exotic island in Bali, Thailand or somewhere tropical as most of my yogi teacher friends trained abroad in a month long intensive course. I’ve learned that the benefits of juggling a high pressure full time job and a 200 hour teacher training course has taught important life lessons in applying self-discipline and the importance of balanced wellbeing in the daily grind. Most of all the wonderful realisation is that it is possible to balance both and have a fulfilling life while being in the city. With each week of training, it has helped to shift my mindset to a positive approach to work life, to view problem solving the way I would approach learning an asana and applying pranayama breathing daily instead of holding in stress. I am also thankful to have met a wonderful batch of yogi classmates from all walks of life who have always been supportive of one another throughout the course. I look forward to attending their classes! Karina Feb’20 Weekend YTT
Karina: Home Lockdown (Circuit Breaker) Yoga
What a time we live in. This will definitely be a memorable YTT in life. First of all, very thankful to the The Yoga Mandala team for being able to shift training to online classes now that we are in our last month of training. Technology is great! Though, also really glad we were able to have our teacher training experience in the studio for the first two months. Reading articles about how the pandemic has affected the world and the yoga & wellness industry shows how yoga classes have relied for years on instructions in person, an impactful live experience and hands on contact from teachers for body alignment and correction. However, on the bright side we are learning how to connect digitally so all in all, we’ve had the opportunity to experience YTT from both the studio and currently through an online teaching experience should we want to apply both class methods as teachers ourselves in future. It has also helped with daily sun salutation practices, pranayama breathing and meditation to get through home lockdown. It is truly a helpful and powerful mental tool and I’m understanding how this will bring peace of mind in any crisis or a busy work lifestyle. Even with the world slowing down, uncertainty seems to make the mind just as noisy. Inhale. Exhale. Breathe. Karina Feb’20 Weekend YTT
Karina: Transitions & Flow
In the past few weeks of YTT, I’ve come across challenges and new discoveries. While I haven’t been too hard on myself to achieve particular asanas in a short period of time, I’ve kept an open and diligent mind for each training session. It’s helped to also have faith and acceptance that there will be improvement with consistent practice and patience. After all, a yoga practice is for life. Also, a daily reminder that yoga is the union of the body, mind and soul helps with motivating my approach to each practice. An exciting moment was when I learned a new asana transition I didn’t think I’d be able to achieve mid-way through YTT. Side Crow (Parsva Bakasana) was already quite nerve racking because I couldn’t figure out how to lift my feet off the mat without literally falling apart. With guidance, I was taught how and where to engage my muscles and how much I needed to lean forward to find that sweet spot of balance. What I totally didn’t expect was being able to shift from Side Crow (Parsva Bakasana) to Fallen Angel (devaduuta panna asana). It was a wonderful moment like learning to ride a bicycle for the first time as a kid. It was then I realised that the beauty of yoga is creating space in the mind for possibilities that are reflected in the body reaching asanas. There’s that moment of clarity and strength when you’re flowing in transition. Just being. Therefore, I feel patient knowing that with time and continuous strengthening that my body and mind will stretch and overcome challenges. Karina Feb’20 Weekend YTT
Karina: Body Alignment & Regressions
As the weeks have passed with YTT, it’s been a relief to learn that regressions are permitted in yoga for parts of the body that aren’t ready or are too tight for completed asanas. Prior to taking on teacher training, I didn’t know much about regression options that I wish I knew about as a basis. Then again, I’ve realised this is why I’m in teacher training to learn about all aspects and alternatives to guide yoga newcomers and beginners as well as deepening my own practice safely and gently. Here are two common examples of regressions that I’ve come to appreciate and has helped my body with a deeper stretch: Downward Facing Dog (Adho Mukha Svanasana) with bent knees For those who have tight calves, it may be initially difficult to press heels into the mat so the bent knee regression is a gentle way to get into the full straight leg stretch over time Full forward fold (Uttanasana) with bent knees When the lower back is tight, it will cause the spine to bend over forwards in Uttanasana rather than folding from the hips. By bending the knees, the chest can touch the thighs and gradually stretch the lower back over time until both legs can straighten and hands can touch the mat We were also given an in depth explanation on different body types, spine alignment and posture with a clear analysis on each student including myself. We learnt how to observe and identify the following: Feet placement Supination Pronation Eversion Inversion Knees Hyperextension Knock knees Bowl legs as a result of knees Mid-back Flat back C shape Kyphosis Scoliosis Lower back Lordosis All of the above could provide causes of chronic aches or imbalance in parts of the body. Fascinating! Karina Feb’20 Weekend YTT
Karina: Paths of Yoga
Since starting YTT, I’ve come to realise that I’m drawn to understanding the philosophy and belief system of yoga as much as the physical practice. While I’ve been raised Catholic, I also appreciate the spiritual practice presented in the paths of yoga that resonate with my current journey and life choices. In brief, the four paths of yoga are: BHAKTI YOGA – response from a place of unconditional love KARMA YOGA – actions without reaction or expectation JNANA YOGA – yoga of knowledge RAJA YOGA – physical and mental union including all aspects of 8 limbs After reading more on each path, I’ve learnt that when a part of a personality is dominant, there’s more of an inclination to a particular path of yoga. As the journey of self progress expands along with experiencing external events, other paths will interlink. Currently, I’m drawn to Karma yoga and the belief of releasing expectation within the practice as well as life. By removing expectation, it feels like we are taking responsibility for our own emotions and flowing with the timing of our body’s capabilities as well as actions and events around us. It also feels like a path that can help with the mentality to adapt as quickly as possible in an ever changing landscape. Karina Feb’20 Weekend YTT
Rosetti: And it is coming to the end of YTT… what is yoga to me now?
I first knew about yoga in 2013, when I went for yoga class with some girl friends who we all thought that doing yoga, as a form of fancy / trendy workout / exercise, could help to lose weight / keep fit. However, I stopped going after a while after finding out that it was not as effective (in helping to lose weight) as thought. Then I went back to yoga class again after 2 years, when I got a corporate discount in joining group fitness / yoga gym membership. Since then, and till late last years (so its like c.5 years), I go to yoga class (maybe) once a week, and it is more like a form of stretching (less intense form of workout) and a venue for myself to relieve pressure from work. Teaching yoga / joining YTT was never a calling for me. Until late last year / earlier this year, as one of my 2020 resolutions, I wanted to do something to improve myself, and is purely just for myself (not like learning a new skillset because it will make me more competitive in the work place). Then I was thinking, maybe I should strengthen my yoga practice (as one of my hobbies), and taking a YTT course may help me to do so – that was the only reason I enrolled in YTT – I did not have much expectation, just simply listen to my instant intuition. Still remember on 2nd week, we were taught what is yoga – the union of mind, soul and body. For me back then, yoga is only a form of exercise / sport. At most, maybe it is just a lifestyle (eg with specifications on dietary requirements etc). After all these weeks in YTT, I would not say that I could fully realize / experience what yoga really is (as this is a life-long journey, and everyone is at different stage of this journey). But now what I could say is that it is definitely beyond the presentation in its physical form (asana) – it is a journey / process to understand myself deeper (both mentally and physically), be aware of self (body and mind), and to the surrounding (present moment). I am really glad that I did listen to my intuition – joining YTT probably is one of the most non-regrettable decisions I made in life – I achieved my goal (to be stronger in practice), and even further – I got to know myself better, made friends who shared the same interests, and maybe, going to be a yoga teacher! I would like to take this opportunity to thank Jess, all my YTT-mates, and of course myself, for the time, support, guidance and energy for the past 3 months – I am really grateful that I had you all with me in this journey and we all grew stronger together 🙂 Namaste! Rosetti Feb’20 Weekend YTT
Karina: Beginnings of my yoga journey
In the past couple years, I’ve ventured into different fitness studios to experience heart raising exercise with goals to de-stress, feel strong and keep healthy. Eventually, I gravitated towards yoga finding it the most effective mentally and physically for the long term. Being able to apply yoga practice to daily life by attending classes, practicing sun salutations in nature and stretching at home offered variety and peace at the same time. For me, exercise helps with a positive mindset and being able to overcome obstacles in decision making both personally and professionally. Without consistent practice in a sport or wellness activity, I noticed my mind would become cloudy, on edge and doubtful leading to internal stress which contributed to body tension and muscle pain. Often times, I’d get injured from high intensity cardio training if I was over stressed with an irregular sleeping pattern which meant having to take breaks from any form of exercise for a few days to a week. Yoga is something that has helped me understand and gage what my body needs on certain days and understanding when to take a slower, less strenuous Hatha sequence, a restorative yin sequence for joints and when to progress with a Vinyasa flow sequence for strengthening while breaking a sweat. Mentally, it has helped me enforce strength and discipline to maintain inner zen especially working under high pressure environments where everything is fast paced. The decision to become a certified teacher came to mind when I understood how yoga could help consistently throughout life. It made me realise that I wanted to deepen my practice, expand on yoga knowledge and learn how to guide a class while also helping those looking to bring calmness to their life while balancing busy work schedules. Karina Feb’20 Weekend YTT
Rosetti: Reflection on my First Teaching Experience
First of all, I really want to thank you all YTT mates and Jess for the support, encouragement and constructive suggestions that have given for my first yoga class in life 🙂 Preparing this 60-minute class was not easy, and it definitely took more time than it looks – from thinking of the sequence, what instruction / variations should be given, to how should I space myself in front of the camera etc. But you all made me realize that we are doing this together! – And this actually has kept me going during the preparation process, as I really wanted to give my best I can to you all for the mock class! More importantly, the preparation process made me reflect on how I started yoga, and of course all those (more challenging) poses, eg. Arm-balancing poses and inversions, which I could not do 6 weeks ago when YTT just started (!!) and now today I was actually planning a class that could incorporate all these poses – Yoga is a journey / process that requires time, efforts, dedications and perseverance; and it reminds me that so does life. When I reflect upon my life – though it was not long so far, but it has came all the way to where I am now, through all the up and down times, or even something I had not thought I could overcome – these are all the things that make our lives all unique and maybe, worth living for. The end results (eg those instagram-able poses or some milestones / achievements in life) maybe nice and good, but what is more important / precious maybe is what we give / take and how we have been improving / learning in the process. Be in the present & enjoy the process – in every yoga practice / moment in life – present is a gift 🙂 Rosetti Feb’20 Weekend YTT
Rosetti: Chakras – Aura Reading Reflection
After the theory class on 7 chakras, today some of us went for aura reading. And below is my photo: It is believed this is a “warrior” picture! – “Red aura is associated with strength, passions and leadership. People with red aura are generally grounded to the earth, self-sufficient and able to survive any circumstance.” “The raw strength exhibited by reds means that what you see is what you get. They beam with courage and their ambitions often propel them to great success in the workplace. Due to a lack of dependence on others, reds naturally excel as leaders as well as alone. The red aura is one of clear dominance that can be highly rewarding when directed properly.” I think this is pretty accurate for me: 1. Restlessness – I always try to improve myself, and make use of my time / money 2. Mental strength / competitive – for me challenges and sacrifices to achieve something desired are necessary to achieve something better / greater and they are inevitable. And to be honest, I actually do enjoy the challenging learning process, the more challenging the better J – properly this explains the descriptions of mental strength and unafraid of over-indulgence or over adrenaline-inducing activities It also reminds me of what I should be cautious about: “As anything a red puts his or her mind to commands overwhelming focus, there is a risk of trouble when a failure to balance priorities exists. Since reds do nothing halfway, spurts of anger can be a significant problem as tempers rise and rage hotter than others. Those who exhibit a red aura should be wary of entertaining thoughts of vengeance or jealousy as it may prove difficult to prevent the desire for negative actions.” 1. Unwanted / unintended negative emotions (eg sadness, depression and anxiety) or even harms to myself and others – For example, I would put in a lot of (maybe sometime excessive or unnecessary) time and efforts to achieve I want, and do not know how to chill out and go with the flow; Everything must be within my own control and ought to be what I had expected. This may often lead to anxiety and depressions with reality do not meet expectations – it reminds me that I need to learn to balance (to rest / take breaks), accept and manage expectations of myself / unintended negative emotions 2. Materialistic – I would usually tend to ignore the deeper / spiritual meanings behind if the situation / people around me which do not offer sufficient physical satisfactions – it reminds me the l need to learn to be aware of and to appreciate people and things around me, and be grateful for what I have Rosetti Feb’20 Weekend YTT
