Article 6: Tiara
As the weeks progress, my classmates and I have been witnessing more breakthroughs in our own practice and each other’s practice. I am very grateful for the wonderful people that I have been able to meet on this journey. The atmosphere at Yoga Mandala is very positive, uplifting and encouraging. Whenever one of us manages to accomplish a pose that was previously a challenge, everyone stops to clap and cheer that person on. The best part is, its really genuine! I suppose after all of these weeks of non stop sweating while repeating drills and attempting yoga poses, we can’t help but notice when one of us succeeds in achieving a goal. One of my personal breakthroughs this week was Parsva Bakasana. I never thought that I would be able to balance on Chaturanga arms and lift the rest of my body off the mat. To be honest, I thought I was too heavy or that my body was not made for this pose. I was also ok with accepting this. After all yoga, is not a race and I was happy to slowly but surely work towards certain poses like Parsva Bakasana. Our teacher Jessica casually insisted that I can do it and gave me some technique tips to focus on. Although I trusted her as she has a lot of experience and has worked with many different body types, I didn’t think that I could lift off the mat in Parsva Bakasana during the period of this YTT training. Well, I was wrong and of course Jessica was right. With her guidance and encouragement, I actually managed to lift off and hold the pose for a few seconds. Jessica even managed to capture a photo of that moment! The feeling was surreal and it instantly boosted my confidence in my own abilities. Yes, the breakthrough was a physical pose. However, the breakthrough also happened within my mindset. I am now convinced that with the correct teaching and perseverance, any body can achieve anything. I used to be a competitive swimmer and trained twice per day, 5 times per week. I stopped swimming competitively at about 17 years old for several reasons, and went on to coach swimming instead. As we continue our daily drills and sequences, I notice that same feeling of fitness and strength coming back again. A feeling I haven’t felt in years! I have observed that I not only feel physically stronger and more balanced but I also feel mentally energized. As an added bonus I noticed that my skin is clear and glowing! If this is not enough motivation to continue practicing yoga, I don’t know what will be. I am feeling motivated to continue on this journey. As a matter of fact, I am excited to keep working on my goals to keep improving my yoga practice. Yoga Teacher Training is only the beginning! Tiara 200HR YTT
Article 4: Tiara
In the past, I have mostly attended Yin Yoga or Restorative Yoga classes. I love how healing these sessions felt during stressful moments while living overseas. However, I have to say that I am starting to really enjoy Hatha and Vinyasa flow as well. I am noticing such positive changes in my body and mind. I am becoming much more aware of my body and I feel stronger and more confident than I have in years. The past 3 weeks have shown me what my body is capable of achieving in just a short period of time. With dedication, perseverance and correct teaching, anything can be accomplished. I was a beginner at Hatha and Vinyasa flow when I started this course. I would look over to my neighbor, who is a former gymnast, and be amazed at what her body could do. I believe that every body is different and I would remind myself of this quote: “Flowers are pretty but so are sunsets and they look nothing alike”. I believe that every body is different and this is a philosophy that I would like to carry forward when I start teaching yoga to students. Having a curvy figure and being a well-endowed woman, I do find an underrepresentation of diverse body types in the yoga industry. I have had to come to terms with the fact that certain poses are difficult for me to achieve due to my body type, for example: Supta Konasana. I choose to find the humor in the situation and look for ‘regressions’ that are suitable for my body type. I am well aware that I am not the only one experiencing this and I hope to use these challenges to find solutions that work for all body types. Yoga is for every-body! This week, we learnt how to do the inversions: Silamba Sirsasana and Pincha Mayurasana. Along with the correct step by step instructions and motivation from my teacher and peers, I was able to achieve both of the inversions we learnt today. I am feeling motivated and will work on strengthening my body to continue exploring new poses. There’s plenty to work on and this makes this journey all the more exciting! Tiara 200HR YTT
Article 3: Tiara
In one of my previous blog posts I mentioned that I had realized the importance of a good quality yoga mat. Similar to this realization, I have learnt about the importance of good Yoga attire. I never knew that leggings had a purpose other than fashion! Really, it is yoga gear rather than attire and it can really help make your practice more comfortable! Today, we started our morning with the usual meditation and Pranayama practice. On previous days we would practice drills to strengthen our bodies, drills to improve flexibility or learn about new yoga poses. However, today, Jessica led us in a Yin Yoga sequence. My favorite! During the Yin Yoga session, we were asked to stretch our neck and our shoulders. This is when I noticed an intense pain on the right side of my neck and it ran all the way up to the right side of my face and forehead. As Jessica talked us through the session, she mentioned to breathe through any discomfort we felt. Well, I definitely felt discomfort and took the time to breathe through the pain that I was feeling in my neck and face. With each inhalation I experienced almost like an ‘unblocking’ or ‘releasing’ sensation and with each exhalation I experienced relief and relaxation in those areas. It was so refreshing to take the time to stretch, breathe and feel with our bodies. As I continue with the YTT, I am gaining more clarity of the direction that I would like to take this practice. I look forward to improving my personal practice in the area of Hatha and Vinyasa flow. I would love to learn more about Yin/Restorative Yoga and I would be honored to eventually teach this to share the experience with family and friends all over the world. As I have worked with children for over 10 years, I would love to teach Yoga to children as well. Sharing the love for yoga in a fun and interactive way would really make my day. That rhymes. Tiara 200HR YTT
Article 2: Tiara
It’s the end of week 2 and I am amazed at the wealth of information that we have covered during this short period of time. Not only have we been working hard to build up our stamina, build strength and increase our flexibility, but we also learned Sanskrit words and broken down yoga poses step by step. During theory we discussed Pranayama’s, Dosha’s, Kriyas and more. I have always been interested in these topics and I am so happy that we are covering all aspects of Yoga, from its roots to all its branches. The wealth of knowledge that is being shared with us is overwhelming in the best way! After some challenging phases in my life, I am grateful to have explored the benefits of meditation and I have practiced meditation for some years now. Some days I would meditate for just 5 minutes and some days for over 30 minutes. Either way, I would always feel a big difference in my mood and this would be reflected into my entire day. When washing my hands, for example, I would mindfully practice to really feel the sensation of water running on my hands as opposed to being caught up in a thread of thought and passively washing my hands. I have learnt to not identify with my thoughts and simply be the observer. There are of course times when life gets busy and in this fast paced society, I find that a guided meditation helps to ground me. I am so happy that meditation is included in the YTT at Yoga Mandala. Every morning we start with Ujjayi breathing and meditation, which helps to relax my body and brings me to the present moment. Then, the hard work starts! I don’t think that I have worked out or sweat this much in years! Our teacher Jessica knows exactly at which moment she can push us harder and when to show us some mercy. Her years of experience in yoga but also as a teacher are clearly reflected in her lessons every day. I am feeling a lot more balanced as I walk and a lot stronger too. I am starting to feel muscle groups being activated that probably haven’t been activated in years! The muscle aches are real, but these are only growing pains. Let’s see what the upcoming 3 weeks have in store. Tiara 200HR YTT
Article 1: Tiara
This week has been eye opening for me. I’ll be honest, upon signing up for YTT, I had taken a long break from yoga and I hadn’t been very physically active. Knowing how good yoga has been for me in the past and wanting to learn more about it, I decided to take the leap and sign up for the YTT. I was aware of the fact that this would be a challenge for me, especially since I would be working as a swimming instructor simultaneously. Finding a balance between YTT, work and finding some time for personal rest and recovery has been the biggest challenge. However, in a short period of time, I already feel my body getting stronger and more flexible. “It is not a race, it’s a marathon”. I am constantly reminding myself that yoga is not about being able to accomplish poses quickly, but rather a journey for mind, body and soul in which I accept the truth about my body. The truth of the flexibility of my body and the poses its able to accomplish. As the days go by of YTT I am getting to know my body better. Becoming aware of my body; what its able to do and what it’s not able to do yet. This allows me to set new and realistic goals for myself. I realize that joining YTT is only the start of my yoga journey. I am grateful to be going through the YTT with an interesting group of people. We are growing individually and together as a group. There is a positive and supportive vibe amongst us. Our teacher Jessica is also very encouraging. She is knowledgeable and shares her personal experiences openly and authentically. On day 2 of YTT I invested in a new yoga mat. It was definitely worth it and I realize a good quality mat is the foundation of a healthy yoga practice. My wrists no longer hurt and I can stay in poses for a longer period of time. I look forward to the coming weeks and what they have in store for me! Tiara 200HR YTT
Blog post #6: Tanya
It is the last week of YTT. We will all be busy with revising our teaching sequences, teaching classes and preparing for the final asana as well as theory examination. It may be the end of YTT, but another beginning for our teaching and practising journey. Personally, I feel that my perspective on practising yoga has shifted a little. Rather than fully learning on my own, I have decided that I would be incorporating the aspect of taking lessons to ensure I am doing my poses correctly and doing my own sequences. I also think that I would also practise ashtanga more often. Reflecting on the past month, I am glad that I made the right decision to sign up for this YTT course. It has been a humbling journey and I feel much more grounded. While it may only be in my imagination, I seem to feel a little different. To be frank, I also do not know what this ‘difference’ is. Perhaps it is having a more optimistic outlook on life? Feeling calmer and more content? Finally, the people who have been on this journey with me. Thank you for being there for me, eating lunch with me, suffering with me and it was heartening to see all of them making breakthroughs. To Jessica and Alexis, thank you for guiding us for the past month and till we see one another again! Tanya 200HR YTT
BLOG POST #4: Tanya
The past few days have been quite a blur and with so many things going on, it has been a hectic week. As the students of May weekday 2021 sprint towards the finishing point of the YTT course, knowing the end is near has left me with a bittersweet feeling. For the past few days, it become physically less strenuous (perhaps I have become used to the rigour hahaha) and focused more towards preparing ourselves for the intensive week of teaching. Jessica went through with us the last sequence in the cheat sheet, which was an arm balance sequence. We were taught on the para sympathetic and sympathetic system as well as the lymphatic system. Speaking of lymphatic system, I realised I had been seeing the wrong person for massages… This is because the pain I always experience in massages are to the point of crying and even feeling ‘out of it’. Thank goodness I stopped going after a while… I also managed to learn flying pigeon and flying lizard! Yay! We also had lessons on adjustments, and it was harder than expected. Knowing the amount of pressure when supporting a student so that the student feels safe enough to trust me, the need to think on my feet to see what support each student needs, being professional to make students feel comfortable… I have also managed to create 3 sequences for the exam…But what I need now is to go through my sequences, instructions and most importantly memorise them! As I was creating my sequences, I have come to realise that it is fun! But the teaching part makes me nervous… Today marked the first zoom teaching session and next Monday will be my turn! I hope everyone attending my class will enjoy it and let us hope I teach smoothly! Tanya 200HR YTT
Taking Flight in Crow Pose (Bakasana): Nicole
On the first day of our YTT, we were asked if there were any poses that we were struggling with in our physical practices. One pose quickly came to mind – Crow! After years of practicing on and off, Bakasana still seemed to hover out of reach. At the early stages, it was an evident lack of arm strength. I could barely do a single chaturanga push up with my knees off the ground without my lower back sinking on the way down, surely Crow Pose would be beyond my physical capabilities. Only in the past year have I been feeling strong enough to embark on the journey to Crow again. I saw massive improvement in my chaturanga form after a year of regular strength training so I knew my arms had developed the strength I needed to carry me. Still, each attempt left me feeling defeated as I just could not hold the pose with my feet off the ground. It seemed simple enough: hands on the mat, fingers spread wide, knees (not shins) to rest on triceps, bend your elbows and lift your toes off the ground. But my Crow was like a see-saw. Every time I lifted off, it took barely a second before my toes made their way back to their mat again. I was beginning to believe it was the weight of my bum pulling me down! While we have not official practiced Crow/Bakasana, we have been working on other arm balances during our asana sessions in class. From Parsva Bakasana, EPK 1/2, Astavakrasana, and others, our minds and bodies have been consistently challenged, developing focus, building strength, and heightening awareness of muscle engagement. Today, I finally mustered up the courage to attempt Crow Pose during a self-practice session. I was pleasantly surprised when I found myself holding my feet off the mat in Crow, and then adjusting the body while balancing my entire weight on my hands in that position. What a breakthrough! Now, I definitely wouldn’t consider my Crow consistent just yet, but here were some of the statements/cues I noticed were running through my head at the time that perhaps may give you that last push you need to stay in place: 1. Protract the shoulder blades, pull belly button to spine, and hug into the midline – To avoid dumping the weight down and out. 2. Look towards the top of your mat, not between your hands. 3. Lean forwards until elbows are stacked above wrists. 4. Your weight should be in your first two fingers – Index and middle finger should be gripping the mat tightly to prevent you from nosediving! 5. Point your toes – give your feet something to do so that they are not hanging about sloppily! Most importantly: TRUST. Crow Pose really forces me to trust my body. I have to believe that my arms can hold my weight and will not let me fall. Of all the cues I could give myself to get into this shape, this was the one thing that truly required patience. If you are also facing a fear of falling, my humble advice would be to give yourself time to build strength in other ways by trying other arm balances and continuing with the drills to engage the relevant muscles. Eventually, there will come a day where you will feel ready to take the leap. And when you do, you’ll probably find yourself flying, too. 200HR YTT
Mula Bandha Magic: Nicole
On the first week of YTT, we were introduced to the three main energetic locks, or ‘bandhas’, that run along a person’s spinal column. I had heard of the term ‘bandha’ before, mentioned casually during a yoga class in a commercial studio. While I vaguely understood what the teacher was asking us to do physically, I never practiced it again because it was unclear what the benefits would be. It seemed like a very abstract concept. Of the three main bandhas (Mula, Uddiyana and Jalandhara) we were taught during Theory, I was most interested in the Mula bandha. Even as a little girl, my late mother used to warn me against carrying anything too heavy (baby cousin included) because, as she put bluntly, "Your womb might fall out". A terrifying thing to tell a prepubescent child, but I kept it in mind for the most part growing up. For context, my mother had a very weak pelvic floor after the birth of two daughters and several major operations to remove gigantic fibroids (one almost the size of a newborn). She simply was afraid that it would happen to me, too. Fast forward to 2019 when I had my son; I was so fearful of any downward motion (passing urine or any bowel movement) in the days after giving birth because I was certain my womb would collapse on itself if I tried. This led to a pretty sedentary recovery, opting not to engage in strenuous activity after birth for fear of a uterine prolapse. Months passed and I eventually joined a gym and tried HIIT again. I was fine for the most part, but I almost peed myself doing jumping jacks! Now, relearning how to engage Mula bandha to strengthen my pelvic floor is a massive thing for me, right up there with nailing tricky arm balances. Besides the physical appearance of the body, I want to ensure that everything else holds up inside as well. I know the fear of losing control over your body postpartum or even any sense of ownership over your body as you become a life-sustaining, milk-making machine. I hope that with yoga, learning to engage my own Mula bandha consistently and maintaining the strength and health of my pelvic floor, I will eventually be able to change that experience for other women who may be feeling the same way I did postpartum. Nicole 200HR YTT
The Mat Matters: Nicole
It’s day two of our YTT, and I’m asked to attempt Bakasana, or Crow Pose, during our theory lesson. It’s a pose I mentioned I have had trouble with since the beginning of time. “Energy spreads outwards when you are on a towel,” said Jessica, referring to my trusty mat towel. I have relied on this towel for 9 years now, ever since I noticed myself slipping during downward dog. Now, I couldn’t imagine attempting a flow without it catching my sweat. The suggestion, however, was to ditch the towel and invest in a good mat with a sweat-absorbent surface. I agreed – it was probably time to get a new mat anyway. I spent the following nights searching the internet for the best non-slip mats out there and eventually settled on one that cost four times more than the mat I had been using for the past 10 years! It’s an investment, I told myself. That weekend, the mat arrived. I never expected myself to be giddy with excitement over a yoga mat, but there it was – the key to improvement… or so I hoped. Nervously, I set the towel to the side, just in case there was any need to mop up any puddles. Oh. My. Goodness. It was life-changing! I might sound like I’m overreacting, but after 10 years of fiddling with a towel throughout a practice, going without one and feeling confident that my hands and feet would hold up fine on this surface was so liberating! I felt so aware of every part of my body that was engaged or stretched in any given position, especially now that my attention was no longer on rearranging any errant fabric midway through a flow. Day 7 – we attempted Parsva Bakasana (Side Crow). Feeling only the mat beneath my fingers, I manage to lift off the mat after a few tries. Of course, it’s the drills and the body awareness that we’d built up over the past few days that’s made a huge difference but believe me when I say the mat most certainly matters, especially if you’re dealing with sweaty palms! Perhaps Bakasana will finally be accessible to me by the end of YTT? Let’s see. Nicole 200HR YTT
