Article 5: Tiara
In the past, I have been a casual and inconsistent practitioner of yoga. As mentioned in one of my previous blog posts, I would mostly attend Yin or Restorative classes. Being a naturally sensitive being, I used to feel very overwhelmed by the fast pace of life in Singapore. I constantly felt overwhelmed with information and the busyness of life here. After a series of challenging life events, I have had the opportunity to discover ‘the power of now’. Literally, my favorite book by Eckhart Tolle has this title. With this truth comes the power of the breath, being the observer watching your thoughts and meditation. I think this is why slow, meditative movements like in Yin and Restorative yoga have always been my favorite. I am now discovering a new found love for Hatha and Vinyasa flow too. I realize they have great benefits and this YTT journey has truly taken my out of my comfort zone, which is a great place to grow. YTT at Yoga Mandala has gone beyond yoga poses and we have discussed topics like Grounding, Ayurveda, Pranayama and Chakras. These are all topics that I have had an interest to learn more about. I now realize that they can overlap within a Yogic lifestyle and I have been so excited to learn and absorb all the knowledge and information shared with us at Yoga Mandala. On one particular day, we learnt about Yoga Nidras. After learning about it, we had the opportunity to experience it. It was so relaxing and I remember realizing that I had almost ignored myself in the business of adult lifestyle in Singapore. Experiencing the Yoga Nidra allowed real me-time. Every part of my body got a chance to experience some awareness and in turn real relaxation. How wonderful it would be to be able to teach others about these life changing exercises that can help to relax the mind, calm the nervous system and bring a sense of stillness beneath everyday activities. I am grateful for the YTT course and what it entails. It will always be a challenge to find balance in the hustle and bustle of the city life. I hope that with a fresh perspective and deepened knowledge about meditation, Pranayama’s and Yoga, that I can prioritize to set time aside for myself. This way, I can show up and be better for others around me too. Tiara 200HR YTT May’21 Weekday
Finals: Anna
Looking back the past 4 weeks, it has been an adventure. I know it’s going to be tough but I didn’t know it’s going to be to so intense. I almost give up at 1 point. First was Zoom lesson and secondly teaching in class. Public speaking was never my thing. I get really nervous when I had to speak in front of a lot of people. After my second class today, I don’t feel as nervous as my first. I’ll always be nervous but I guess the more you do it, the more you’ll get used to it. Teaching around your friends makes you feel a lot less stressful and I’m surprised to say that I had fun with them today. I’ve been practicing yoga for a long time, more than 15 years mostly with Fitness First. It’s not great for yoga but I get most of my other workout fixes there. I did stopped yoga for awhile though when I was trying to start a family. Real Estate doesn’t really work out for me so why not enroll in teacher training course? I have been doing it anyways so why not learn something new (teaching part). I’m a perfectionist, why not learn more in-depth about yoga, learn how certain poses works, how to hold a pose and techniques to do it etc. Also, some teachers doesn’t really care to teach the right technique and screams when there’s only 3 students in the class. I was thinking to myself, if I’m a teacher, that’s not how I’d like to conduct my class. Jessica has always been very cheerful and welcoming whenever we stepped into the studio. We learnt a lot from her the past few weeks. She’s been very encouraging even though my teaching part has gone south. What she said stuck in my head, “I’m not looking for perfection but improvements” I’m totally the opposite, everything must be perfect, everything must be in orderly manner. My OCD trait is there but not extreme. I give myself lot pressure in life all the time. I’m constantly stressing and worrying about stuff. Everything is fast paced, never really relaxed. What do u expect from someone who’s trained by SQ and working on private jets? Perfection! What I learnt from this YTT is that we don’t over think things, be happy and go with the flow. I’m still trying to make changes, definitely not easy for me but will definitely try harder. My husband will be shocked to hear this! And to Alexis, even though you didn’t interact much with us, I know you care. Whenever we have any doubt you will take time and answer our queries. We’re thankful for that. I’m gonna miss all the routines and all the trainings we’ve gone through together every morning in the studio (and eating outside by the park!) when the training ends but I’m sure we will all stay in touch. Thanks for everything!!! Anna 200HR YTT May’21 Weekday
Improving Posture with Yoga
This YTT has just been a string of breakthroughs one after another, week on week. But my most memorable lesson would have to be the theory session on the spine. We each had a turn to be inspected by our course mates, observing our bodies from head to toe. Besides my overpronated feet (which I knew about already), we discovered that my hip is rotated and tilted slightly to the left, my right knee is hyperextended at rest, and my shoulders hunch forward. Despite being righthanded, I also appear slightly more muscular on the left side of my back. These, I concluded, were the product of me carrying my son with my left arm for 2, nearly 3 years now. Besides consciously adjusting my posture throughout the day, I’ve adopted a newfound love for a few asanas to, hopefully, slowly correct these issues. 1) Standing Balances Poses that require you to balance on one leg will help to develop strength in the supporting leg. I have to be extra careful on my right leg to maintain a micro bend in my right knee and continue engaging the muscles in the leg instead of relying on a hyperextended knee. 2) Spinal Twists When performed correctly, spinal twists encourage spinal mobility and can help relieve lower back pain. I've been reminding myself to lengthen the spine before rotating further, to avoid further spinal compression (because of flat back). 3) Single-Arm Strength Building Vasithasana (Side Plank) and its different variations are super helpful in evening out the muscular strength of both sides of the body. One of the things I love about yoga is how it helps me understand my body better. Every body has some sort of an imbalance, every body has something they have to work on. Now, I plan my sequences for my personal practice with a clear focus on improving my posture and balancing out my strength. Instead of chasing the physical poses, I remind myself that it is more important to consider how I feel and not fixate on how I look. Nicole 200HR YTT May’21 Weekday
Taking Regressions: Nicole
Over the weekend, I had the opportunity to test out my hatha vinyasa sequence on my sister and her fiancé. During YTT theory sessions, we’ve been practicing creating multilevel sequences with regressions and progressions, so I was confident that it would be a manageable sequence for my (willing and enthusiastic) participants. What I did not foresee were the old injuries that my sister's fiancé came with. He had broken his left elbow while riding a bike at six years old, lost a bit of his hamstring to a knee cap reconstruction, and had a bad lower back from daily computer work. These injuries made most of my sequence, even at beginner level, difficult for him. It was also a massive challenge for me to think of regressions for him and even adapt my cues to guide him as well. Standing balances were difficult on his left knee, but we realised it was because he was hyperextending or "locking" his knee to maintain his balance. Constant reminders to maintain a micro bend in his knee were necessary to have him engage the muscles around the knee and in his quads. Poses that required him to place his knee on the floor and put weight on his knee, like Low Crescent Lunge or Half Splits (Ardha Hanumanasana) were also painful for him. For Low Crescent Lunge with knee on the ground, we adapted it to a Lizard Lunge with knees off the ground, keeping him stable with his hands on blocks on the floor but still allowing him to feel a stretch in his front leg's hamstrings and back leg's hip flexors. I changed Half Split to Janu Sirsanana, and this allowed him to feel the same stretch in his extended leg’s hamstring and in his lower back without worrying about the pain in his knee. I believe yoga can be for everybody (and every body), but you need to respect your body and its limits and take regressions where necessary to strengthen and stretch the body safely. Nicole 200HR YTT May’21 Weekday
Daily Stretches for the Desk-Bound Worker: Nicole
I don’t think I would describe my job as “desk-bound” by any means (I run an English enrichment centre and usually teach several live classes a week), but with online lessons becoming a part of our repertoire, I've definitely been spending way more time in front of a screen than I would like. This has naturally developed new pains in the body and aggravated old ones. Of course, while on the Weekday YTT, we get our daily stretch in during our asana practice. But even without regular mat time, there were a few yoga postures I would turn to at the end of the day, just to reset the body and work out some kinks. Here are my go-to poses for all you stiff-necked, flat-backed, tight-hipped friends out there. They’re each good stretch on their own, without being a part of a vinyasa flow. 1) Adho Mukha Svanasana (Downward Facing Dog) After sitting for long hours in front of a computer, an inversion like Downward Facing Dog, where your heart is above your head, encourages blood circulation and offers a full-body stretch. If, like me, you have a shorter Achilles tendon, actively work towards pressing your heels into the floor for a greater stretch in the back of the calves. It’s a lovely stretch for the chest and shoulders, too, after being hunched your paperwork all day. 2) Ardha Kapotasana (Half Pigeon Pose) Sometimes we forget the legs haven't had a chance to move much throughout the day either. The prolonged flexion of the hip flexors from sitting for hours causes the tightness in our hips. Half Pigeon – with one leg bent in front and the other stretched out behind you – stretches hip flexor of the leg extended behind as long as you keep that hip from raising from the mat when you get in position. 3) Supta Matsyendrasana (Supine Spinal Twists) Supta Matsyendrasana offers a spinal rotation (especially helpful for those with a flat back) and a stretch of the glutes and chest. I count this as a must for myself every night! It is comfortable enough to get into why laying down in bed and is gentle enough to not require much warm-up. Try these poses at the end of a long day and see if it helps you work out the little kinks you’ve accumulated or if it simply brightens your mood to get a little stretch in. Nicole 200HR YTT May’21 Weekday
Yoga Is Not Just About The Physical Practice: Wiy
Practicing what I learnt in Yoga off the mat I tend to forget about the philosophy practice in Yoga. Physical practice is easy because it is tangible but applying the philosophy off the mat… it is tough. Before I started doing yoga, I was sleepwalking through life. I ignored the discomforts my actions brought me because it was the only way I knew how to live, and I wanted to be accepted by society. Then, when I started practicing yoga, I began to hear phrases that resonated with me in class such as ‘be present’, ‘breathe’, ‘choose the options that suits you’ and ‘don’t compare your practice with others, focus on your mat’. Hearing those words initially felt foreign but familiar at the same time. As I continue to practice my asanas, those words eventually click in my head and I saw the shift in my mentality both on and off the mat. I must say, WOW those words made a whole lot of difference in how I treated myself! Yoga is teaching us to be compassionate towards others and ourselves. Although I started practicing yoga 8 years ago I sometimes still forget the philosophies, as I get too absorbed with life. During my first week of YTT, I was comparing myself a lot to my peers as I could not get into arm balances as well as they did. I felt demoralized and angry for having weak arms and core. Coincidentally it was the week that Jessica shared with us about the 8 limbs of yoga. Universe truly works in mysterious ways. When it came to Niyama (attitude towards ourselves), the reminder clicked in my head again. So with that in mind, I continued my physical practice by showing up on the mat, doing my best and forgiving myself if I feel tired or am unable to get into certain poses yet. Off the mat, I remind myself to show up each day no matter dreadful it feels. I remind myself that I am survivor despite all that I have gone through and that I am strong enough to overcome any challenges. I remind myself I am the way I am because of my traumas but it is no excuse to continue my personal bad habits/mindsets. I remind myself that fears are not facts. I remind myself that progress comes after setbacks and as good times don’t last, bad times don’t last too – nothing is permanent so be thankful for each moment. As I thank the universe, I am reminded to stay positive and to be alive. With Love, Wiy 200HR YTT May’21 Weekday
Tips On How To Prepare For Yoga Teacher Training: Wiy
200 hours of yoga training can sound intimidating and if you are new to yoga, it may be overwhelming, as you don’t know where to start your research. I was definitely overwhelmed! There are so many options available out there and I wanted to ensure I made the right choice for me. So here are some tips on what to look out for and how to prepare for YTT: 1. Research On The Different Yoga Studios In my opinion, choosing the right studio that aligns with your style is crucial. Your vibe does attract your tribe. You want to be in a space with people who shares similar outlook, as you will be working closely with one another for 200 hours. A cost is an important factor to consider as well – because lets be real, it is expensive so you should be aware of the market rate to make an informed decision before making payment. What I did was to look at the syllabus provided by the studios – so I know what I will be studying and if there was any particular topic that interests me and if I felt that the price was worth the substance. Lastly, find out the dates of the trainings to see which aligns with your schedule best. Both the weekday and weekend courses are quite intensive (to the body and mind) in short amount of time so you want to make sure you have time to rest and study after training. 2. Talk To Friends Who Have Done YTT After I have decided on the studio I spoke to friends who did their YTT at the same studio to gather insights and feedbacks of their journey. While different people have different experience, it is good to hear all sides of the story so you can decide for yourself based on what you feel good for you. 3. Talk To Friends Who Are Yoga Teachers I personally recommend this because one) yoga teachers have gone through YTT theselves and two) they can advise better on the process and what to expect if your goal is to be a yoga teacher after YTT. 4. Have No Expectations No amount of preparation will get you ready for YTT until you show up on day one. It is different experience for everyone. What you heard from your friends or yoga teachers may be different from your own experience, so it is best to take it one day at a time. I personally thought (and I embarrassed to admit this) that YTT was going to be a breeze. It was my ego talking, “I’ve practiced for 8 years, it should be easy” Oh boy was I wrong! By end of week one, I died a little from the daily drills. I am truly humbled and enjoyed my YTT experience. I will be happy to share my stories with others. With Love, Wiy 200HR YTT May’21 Weekday
4 things I Would Like To Continue Doing After YTT: Wiy
1. Eat Healthily Food is like fuel to our body so eating good food nourishes the body. It was apparent for me as I took care of my diet during YTT. I ate smaller portions, more greens, less meat and at regular timings so that my body has sufficient time to digest the food in between my activities. I felt amazing as I saw a transformation in my body shape and physical fitness. I became more mindful about my food consumption and even started cooking simple meals at home, which was extremely great for the wallet (haha) because eating out is expensive. That is when I realized a change in diet could result in a change of lifestyle, to live more simply but abundantly. I hope to continue this habit even after my YTT. But I definitely can’t stop my addiction with coffee… 2. Pray Praying has helped me a lot with getting through my darkest moments. Praying to me is accepting that some things are outside of my control and leaving it to the universe or a higher power. Understanding that sometimes what I want is not what I need – is part of the process of getting me closer to my purpose. When I am uncertain, angry, sad, happy and thankful, I pray. It is a simple act but has abundant benefits to my well-being. My YTT journey reminded me again to always have faith in the universe, and all will come in time. 3. Love I choose love. I would like to practice this more. I choose love instead of hate, anger, jealousy and sadness. I choose love in my interactions with myself, others, things and places. I choose to live a simple but abundant life by loving myself more. 4. Yoga Yoga practice helps me to practice all of the above. There are so many benefits to doing yoga. I wish I knew it before. But I suppose even if I did, I wouldn’t have understood it. I believe that everything happens for a reason. As such, I am so thankful for my recent YTT journey with Yoga Mandala. It has been fruitful in more ways than I had expected. With Love, Wiy 200HR YTT May’21 Weekday
My YTT Journey: Wiy
I started my YTT on a high. I was looking forward to my YTT because I knew it was what I wanted to do. I wanted to be a teacher. And getting my YTT certificate will help me achieve my goal. I was excited to learn all the fancy moves and anatomy and philosophies so that I can impart all the knowledge I have gained to others. I enjoyed my first week even though my body was a little shocked from the daily drills and three hours of practice. I was enthusiastic about learning new things and looking forward to arriving on my mat every morning. I was engaged in class, asking questions and listening to Jessica intently. After the first week of training, I even practiced teaching my friends so that I can apply what I learnt from the lessons. Week one was fabulous. Then came week two, it got tougher. We started practicing arm balances and I realized I was not strong enough. And I noticed a shift in my attitude and closing myself off from others. I was feeling negative… disappointed and angry with myself for not being able to do certain poses. However I pushed myself and continued showing up on the mat and learning as much as I can. The third week was the worst. I was mentally exhausted. I realized I could not balance YTT and personal life. I allowed the turbulence in my personal life to affect my practice on the mat. I was very distant with my fellow trainees, I was mentally absent during trainings and I dreaded doing homework/studying each day. I felt helpless. Thoughts like ‘Will I even be a good teacher?’ and ‘I don’t feel worthy to learn from Jessica’ came across my mind and I felt scared. It was all in my head… I was aware of it. So I made a conscious effort to be more present in class the following week. I had to change my attitude from ‘I cannot do this’ to ‘Ok Wiy, lets give it a try!’ On the first day of my fourth week, I had a breakthrough. I finally got into Eight Angle Pose. Wow, I never thought I could do it. I didn’t think my arms were strong enough. But that made me realize success just takes time and commitment. I shouldn’t be comparing my practice and journey against others’ because everyone is different and we have different strengths. I just have to focus on my own journey. The breakthrough got me excited again and I enjoyed my last week of YTT as I got closer with everyone, be more open and laugh a little. Now as I am reflecting back, I actually didn’t laugh much during YTT because I was always in my own head. Now I wish I could go back to day one and redo this experience again. But all good things must come to an end. I am truly pleased with my YTT experience with Yoga Mandala as I learnt so much about myself during this journey. And I look forward to my next chapter – Wiy as a yoga teacher. With Love, Wiy 200HR YTT May’21 Weekday
Humble: Titus
I was playing competitive softball for over 20 years. I thoroughly enjoyed “action-packed exercises.” I have never considered yoga as it seems too slow and boring. My exercise regime naturally gravitated to things like spin, boxing, and High-Intensity Interval Training. Filled with adrenaline, I begin to feel something was missing, and I lack a sort of peace. I started practicing yoga for three years before YTT at The Yoga Mandala. My yoga practice has been mainly in mega studios and on YouTube. At this point, my focus in my practice was simply to get into the poses like they were a bucket list for me to achieve. At the end of the first day of my YTT journey with Jessica, I was deeply humbled. I left the studio feeling defeated. My fundamentals of the physical aspect and the mental part have been wrong. For example, Chaturanga is not just a push-up. There are so many details to it. Yoga is not about simply getting into the pose but understanding my body and applying modification to progress into the poses. Unlearn and Re-learn. I am deeply HUMBLE. What yoga has taught me: Stay humble and always keep an open mind. Titus 200HR YTT May’21
