My class at Balispirit Festival 2010

Hi Izwan,

Thank you for having me in mind to answer such an interesting question.

To answer, ’should we really engage a yoga teacher to learn yoga?’:
In my humble opinion – YES.

On the physical aspect of yoga asanas (poses),
unless you really know what you are doing in terms of

• alignment
• readiness
• safety,

going to a yoga class and learning yoga from a reputable and experienced teacher (I choose to use the these two words to describe a good teacher instead of ‘certified’. Almost everyone I know now goes for yoga teacher training course after only practicing for a couple of years or even months..) IS THE ONLY WAY to know that you are doing it right, safely and that ensures you will get the benefits of the poses, instead of injury, ego and arrogance. If it’s all about acrobatics, showing off and competing one’s physical ability, we could all go take up breakdancing and gymnastics, right?

On personal development’s growth (since yoga is not all physical, you do know it involves black magic and religions too right? Kidding..), again, a yoga teacher (instead of ‘yoga instructor / personal trainer’) is important as yoga is a technology of happiness and the only workout that you can do for as long as you are still breathing – you’d want to have some inspirations of ‘walking and talking’ yoga teachers that also reflect yoga (healthy, kind, humble, non-violent, loving) even when they are not on their yoga mats.

This YouTube of Dharma Mittra, one of my yoga teachers that influenced a lot of my teaching, eating and lifestyle in the recent years, speaks for me.

There is this saying that I love repeating,
‘When the student is ready, the teacher appears.’

If you feel like you are looking for a teacher, I’d like to believe that it’s your subconscious’ intelligence signalling that you are ready

To start, (from Upward’s Yoga FAQ page) open your heart to trying different yoga styles until you find the one (or two) that suits your liking and the yoga teacher(s) that can guide as they inspire you.

All the best!

An FB event has been created for the workshop, do RSVP your attendance if you are interested and read through on how to make payment to confirm your participation.

INTRODUCTION TO ASHTANGA VINYASA YOGA WORKSHOPS
WITH ELIZABETH DEROW (KPJAYI LEVEL 2 TEACHER) | 10 & 11 DEC 2011 at UPWARD

Ashtanga Vinyasa Yoga is deemed the most physical yoga practice and it is said that anyone who can finish Second / Intermediate Series is to have the fitness level (strength, flexibility, control, stamina, balance, poise) of an Olympic gymnast.

Elizabeth Derow (UK) has been practising Ashtanga Vinyasa Yoga since 1997. She was given Sri K Pattabhi Jois’s blessing to teach in 2004 and is authorized to teach First / Primary and Second / Intermediate Series by KPJAYI, Mysore.

WORKSHOP I: SATURDAY | 10 DECEMBER 2011 | 11.00am – 01.30noon (2 1⁄2 hours)
Introduction to Ashtanga Vinyasa Yoga [Intensive I]: FUNDAMENTALS OF BREATH, ‘BANDHA’ & ‘DRISHTI’

Participants will be introduced to some of the background and theory around the practice followed by the fundamentals of breath, bandha & dristi and exploration of the Primary Series of Ashtanga Vinyasa Yoga. Workshop will wrap with guided relaxation after which participants will learn some simple pranayama techniques (the art of breath control).

WORKSHOP II: SUNDAY | 11 DECEMBER 2011 | 3.00pm – 5.30pm (2 1⁄2 hours)
Introduction to Ashtanga Vinyasa Yoga [Intensive II]: THE PRIMARY SERIES

Building on Intensive I’s foundations, participants will continue their exploration of the Primary Series, a powerful healing tool called Yoga Chikitsa in Sanskrit (or ‘yoga therapy’). Workshop will conclude as Saturday, with some pranayama techniques after relaxation.

LEVEL / PRE-REQUISITE:

- Beginners to Intermediate
- Proficiency of Sun Salutation A & Sun Salutation B required
- A couple of Intro to Ashtanga classes at Upward before the workshop(s) is encouraged.
- Recommended reading links on Ashtanga Vinyasa Yoga:

1. http://www.ashtanga.com/html/AYarticle.html
2. http://kinoyoga.com/about/
3. http://ninieahmad.com/2011/04/06/i-do-yoga-not-because-i-am-flexible-strong-and-balanced-but-yoga-makes-me-flexible-strong-and-balanced-inside-out/

PRICE:

RM120 per workshop or RM200 for both workshops.
(RM20-off for valid monthly membership. T & C)

NOTES:

1. Participants are welcome to attend only one of the two classes, but if at all possible – it is advised that they attend both.
2. Maximum 25 participants. Space will be reserved only to those who have paid in full amount.
3. Manduka BlackPRO mat is provided to all participants by Upward, simply bring your own mat towel or rent a Manduka eQua Towel from Upward for RM5 a day.

TO RSVP:

Write in to info@upwardyoga.com or register at UPWARD | Saujana Resort.
Walk-in for payment is only entertained 30 minutes before first class, in between of the first and second class and 30 minutes after the last class. Click HERE for info on Upward’s class schedule.

Confirmation is only granted once full payment have been received. Strictly no refund but attendance is transferable at your own discretion.

*  *  *  *  *  *

Ashtanga Primary Series preview with my inspiration and virtual teacher, Kino MacGregor

I appreciate your generousity and energy to spread and share light on this workshop to your friends and family. Hope to see you at the workshop!

“Practice, practice, practice and all is coming.”
~SHRI K. PATTHABI JOIS (1915 – 2009)

Its benefits include

• • restoring postion of vital organs by reversing gravity
  • puts spine into correct alignment
  • promotes hair growth by increasing circulating to scalp
  • improves quality of sleep and
  • improves brain function (intelligence & memory)
  • improves many ailments namely nervousness, tension, fatigue, sleeplessness, dullness, fear, poor blood circulation, bad memory, asthma, headaches, constipation, congested throat, liver or spleen or female disorders, the initial stages of eye and nose troubles – and general lack of energy, vitality or self confidence

Yes – your doctor might not be happy and hey, no magic wrist bands needed

And believe it or not, headstand is not even half as hard as it seems.

Photo by Cris Chen, special appearance Atilia

Contrary to people’s misconceptions, headstand does not require flexibility and years of practice at all – just confidence mostly. Really.

If you think and can visualize you are going to stand on your head upside down – you will.

If you second guess yourself and think you are going to fall before you even try – you will fall, guaranteed.

Yes, there are hundred other yoga poses that are impossible-looking yet I used to always wonder how in this world can Sri Dharma Mittra, stand on his head like this..

Times Square, NYC

Westminster, London

Location unknown

YOGA (Yoga Journal publication)

Dharma Mittra images are from Google Image search

With constant (if not daily!) Ashtanga Second Series practice that requires Seven Headstands Of Ashtanga,
I figured impossible is nothing, really..

Here is how I did the Unsupported Headstand or I’d like to call it – Headstand Dharma Mittra Style.

Step 1 - Tuck in your shirt to avoid shirt-in-your-face situation.
But in my case, more of to avoid unsightly boobs-to-my-chin photo moment.

Step 2 – Yes, stand on your head (maybe I’ll come back with another entry on how)
with Mukta Hasta Sirsasana C from Ashtanga Second Series variation

Step 3 - Get your photographer ready (with super fast shutter speed)
and VOILA – look ma, no hands!

But of course to try to Headstand Dharma Mittra style,
yoga-ta be really comfortable and confident standing on your head first.
How to start?

Just get on the mat – visualize, be optimistic, practice and you’ll stand on your head + look 10 years younger before you even know it.

And don’t forget to invest some time in Child Pose (Balasana) with the same amount of time you spent upside down just so that our inversions come with benefits – not injury nor arrogance.

Photo by Cris Chen

Love and heads up.

Photo by Napie Moksin

When a Malaysian friend told me that Malaysia’s National Fatwa Council had declared that “yoga is forbidden for Muslims”, I honestly thought he was joking. It was, therefore, surreal for me to see this topic being discussed in the editorial section of this paper.

However, I then began to question whether I and many of my Muslims friend had become closeted Hindus after practicing yoga for years.

As an enthusiast of Ashtanga Yoga, I wondered which part of it has caused some kind of irritation to these ulemas.

If we translate plainly, Surya Namaskara, which is central to the practice of ashtanga yoga, means Sun Salutation. To claim that performing this movement indicates that a Muslim yoga practitioner worships Surya/Ravi (the Sun God), instead of Allah is an insult to our intelligence.

While performing this movement, practitioners concentrate on their bodily movements and breathing. No yoga instructor is trying to corrupt the Muslim practitioner’s mind by suggesting we chant something like “let us pray to the Sun God, and may He give us health and wealth” or something similar.

The very reason why many have argued that yoga is an exercise, which can give us peace of mind, is not because the Sun God plays its trick (or responds), but because during the whole process we concentrate solely on our breathing and the flexibility of our body.

Unlike many competitive sports in which we have to focus not only on ourselves, but also on how to defeat our opponents, yoga is extremely noncompetitive. Practitioners only have to pose and move according to their own bodily ability and flexibility. They do not need to worry whether someone next to them is fitter and suppler.

In a life where most of us are conditioned that it is important to be number one and to be the best whether we admit it or not (i.e. being the best student, having the best job, adhering to the best religion on earth, living in the best country of the world or whatever), practicing yoga is a kind of bliss.

At least for a while, yoga practitioners only focus on how precious their body, mind and breathing are. There is no need to feel that we have to win, to defeat or to be much better than everybody around us.

It is true that there is a part in the exercise in which practitioners chant a mantra. For example, in the yoga class that I sometimes attend, we chant Mantra Mangala.

However, it is wrong to simply translate the Mantra Mangala as a chant directed to Mangala (Mars/the God of War). Instead of throwing accusations that this sort of chanting could potentially make Muslims question their faith, we should actually focus on the content of the chanting itself.

More or less, the chanting includes words such as “may there be peace on earth; may all human beings be prosperous and live in harmony; may the welfare of all people be protected” and so on.

This is a universal message that I believe people from all religions — be they Muslims, Hindus, Christians or Buddhists — are familiar with. If one refuses to see this chanting as something which has a universal value, at least chanting that is better than rehearsing words which would potentially lead people to attack others who do not share their beliefs.

The universality of yoga can also be seen by the variety of participants who join the classes. In my own experience, it is hardly that yoga classes are dominated by Hindus as some rather foolishly think. In fact, there are always people from widely different cultural and religious backgrounds in these classes.

The funny thing is that yoga is actually a heritage of our ancestors. It has gained a remarkable international reputation due to its universal appeal and message. Indonesians should actually feel closer to it, instead of treating it as some kind of alien exercise that can corrupt our minds.

It is not my place to criticize the Indonesian Ulema Council (MUI) for debating the practice of yoga. However, it is appropriate to question whether this move will even further distance many Muslims from others. Another question is of course whether some actually regard the essence of universality itself a threat against the exclusivity of their faith.

(En)lighten up.

( From Spoiled Yogi )

I’m always amazed at the rampant misconceptions about yoga. Even here in the San Francisco Bay Area, where yoga studios are as common as Starbucks, people think yoga is all about stretching and being healthy. I guess it can be that, but it can also be much more. Here are the things I wish everyone understood about yoga.

.   .   .   .   .

1. It doesn’t matter how flexible or inflexible you are.

Really. Being flexible won’t make you happier. There’s no prize.  Stop suffering and learn to love the body you have!

I can only do the split at my fourth year of yoga, don’t kid yourself.

2. Don’t get hung up on how you look in a pose.

Everyone else in class is focusing on their own pose. They don’t care how you look (unless you’re wearing a thong). Let this be your first lesson in ego management.

Take it from Madonna, don’t get ‘HUNG UP’!

3. It’s OK if you don’t know what the Sanskrit words mean.

The only people in the room who do are teachers or big yoga dorks.

The name of this Ashtanga Primary Series pose is Kukkutasana,
go figure what it’s called in English

4. It’s not religious!

—unless you want it to be. Your practice should be unique to you. You’re allowed to make it as spiritual, religious, fitness oriented (or not) as you want. (If someone tells you otherwise, please have them call me.)

Assalamualaikum AND Namaste mean the very same (Peace Be Upon You)!

5. Yoga is an art form, a science, a lifestyle, and a philosophy.

But more than anything, it’s a way to get to know yourself better. And that’s something that benefits us all.

.   .   .   .   .

JUST get on the mat and soon enough you’ll be standing on your head (and look 10 years younger. And weigh 10 pounds lighter. And feel 10 inches taller, I can keep going on and on and on..), before you know it!

Love and have fun going crazy watching World Cup final!

Eversince I started this website last month, I have been more than comfortable expanding my little yoga experience and knowledge in my own words, here.

I will also share some yoga (beside other relevant) questions that some readers have emailed to me starting with this shortened (not revised) e-mail from Liyana.

Question:

Dear Ninie Ahmad,

I just moved to the US a few weeks ago, and I just had my first yoga class at my university this morning. I missed the first class held for the semester, so this morning I just followed whatever the instructor asked us to do. I am quite familiar with the poses as I have tried yoga previously, but only through a friend. Ok anyways, at the end of the yoga class, the instructor asked us to chant a mantra mentally when we’re sitting. The thing is I have no idea what the mantra was as it was taught at the first lesson, which I missed.

But whatever the mantra is, I feel quite uncomfortable of the fact that mantra is involved, being a Muslim. So my question is, are the mantras in yoga connected to any teachings of any religion? Do you yourself practice saying/concentrating any mantras when doing yoga?

Wait, one more thing is that whether mantras in yoga are related to any religion, or are solely for discipline /concentration, I think that personally I would not be comfortable practicing the mantras. So what do you suggest I do when the other students are concentrating on the mantras? Are there any other substitute for mantra?

I hope you can help me with this. And get well soon, I hope for your recovery from the shoulder/tricep injury. Thanks!

Yours truly,
Liyana

Suggestion:

Dear Liyana and everyone reading,

Thank you for writing / reading  and congratulations on accepting the gift of yoga.

According to Yoga Sutras of Patanjali (written 2000 years ago in Sanskrit but available in many translations including English and Arabic), there are eight limbs to the tree of yoga – with each limb being a phase / stage to self-realization. In tradition stemming from this ancient text, each limb of yoga is  given in a precise order through which (aspiring) yoga practitioners must progress starting from the very bottom yet the most important.

(Note: Words in italic are Sanskrit, the oldest language ever documented in the world)

1. Yama (Moral codes towards others)

• Yama indicates how individuals should respond and relate to other people, all living beings and to the environment – in order to achieve a peaceful and harmonious world.

2. Niyama (Self-purification and study)

• Niyama deals with contentment and physical cleansing / purifying of the body – both internally and externally to find some clarity of thoughts before the next stage of yoga – Asana.

Note: Most yoga practitioners and I practice Yama and Niyama to the literal translation to why we chose not to kill others living beings (Vegetarianism) as our source of food to survive as our contribution to world peace and preserving green environment (Yama) and generally cleansing ourselves with bath or shower and accepting our current state of body especially our injury and lack of-s (Niyama) before our Asana practice.

3. Asana (Poses / Postures)

• Asanas in yoga (depending what branch of yoga we each can relate to / practice the most) are scientific sequences that access every muscle in the body, stretching and toning them as well as nerves, organs, glands and energy channels.
• Asanas are not merely exercises, they are postures and transitions synchronized with Pranayama (breath) that regular and systematic Asana practice with help of tristana (union of Vinyasa), bandha (locks that protect the body) and drishti (looking point) – help open and clear the nadis (energy channels of subtle body) allowing access and harness to internal lifeforce (energy) known as Prana.

4. Pranayama (Breathing)

• For most of us, breathing is an involuntary reflex action. Yogis, however, appreciate the role breath has in focusing the mind and Pranayama is a method of using the power of breathing to control the mind. Most yoga Asanas require specific dynamics of breathing (inhale to creating space and to lengthen, exhale to twist and to be stronger) to achieve the pose easier / safer and to ensure benefits instead of injury.

Notes: The first four limbs are external disciplines that, when practiced regularly create the necessary physical and mental state from which the remaining four internal limbs can continuously sprout and unfold.

Founder of Ashtanga Yoga, the late Shri K Pattabhi Jois was often heard saying, “Practice the first four limbs of yoga FIRST, and the rest four will come without trying.” With that inspiration, I always say, “Forget the Headstands and Scorpions, simply respect others by not making noise in class and honour your body by not doing poses that you are not ready for FIRST and you would already be doing yoga” before I start my classes.

In my humble observation, the system and order work almost like (but NOT equivalent to) how puasa (fasting) works in Islam. If we understand where the Rukun (Pillar) lies in Islam, puasa falls in the third rank within Pillars of Islam hence it is almost impossible to attain blessed Puasa if we don’t perform our Solat (Prayers) while fasting and if we don’t refrain ourselves from pleasures the material world has to offer.

5. Pratyahara (Sense Control)

• Pratyahara in easiest translation is the full awareness. Our mind easily strays especially if we can’t let go of imminent social engagements or daily errands need to be done when practicing Asana that is why – rather than closing thoughts out, we learn NOT to become attached to them as they move through our mind.

6. Dhanara (Concentration)

• When practitioners achieve a high level of Pratyahara, the mind is undisturbed by stray thoughts, sounds and sensation (such as pain). In this state, it is possible to achieve a deep level of concentration and that is Dhanara (or Khusyu’ in Arabic). Within practice of Asana, Dhanara is achieved when the mind reaches a single focus by concentrating purely on inhalation, exhalation and the looking point (drishti).

7. Dhyana (Meditation)

• The combination of limbs five and six (Prathayara and Dharana) brings about a state of deep meditation where if achieved in Asanas, each posture is gracefully strung on a garland of asanas, becoming, in effect – a moving meditation.

8. Samadhi (Contemplation)

• To reach Samadhi is the culmination of all the eight limbs of yoga. It is the goal, the fruit of the yoga tree that creates the edible and ingestibly sweet tasting part of the tree for us to consume, and for us to be consumed from – within.

[ Reference from Ashtanga Yoga by John Scott ]

It is very important for me to have explained and listed in detail (but not complete) description of what makes a yoga practice fruitful – before I can answer what does Mantra (Chanting) have to do with yoga and is it at all, necessary.

Mantra is an opening or closing sequence for an Asana practice to set an affirmation our practice and to offer a dedication of our time spent on Self-Realization to any good cause (world peace, be a better person, lessen trouble and pain of others, et cetera).

My point is, unless we practice Asana regularly and attain all eight limbs of yoga (which is almost impossible for us in this selfish day and age and material world, really!), lupakan saja!

Most of the Mantras are in Sanskrit just because most of them sound more beautiful in its’ origin language (Sanskrit NOT Hindu). Just because we do not understand them, it does not mean that once delivered – we will be out of our body (or be able to levitate for that matter, ha haa!).

Just like (again, but NOT equivalent) to Al-Fatihah (the mother of all verses) in Qur’an, sad to say many non-Arab speaking Muslims in the world take the power of Al-Fatihah for granted because they do not make effort in comprehending and BELIEVING in the verse because they simply do not understand a language so foreign.

Hence for some Mantras matter, it is suffice to say, unless you know what they mean, you do not have to follow (chanting) them out loud as it serves almost no purpose almost like saying an affirmation that we do not mean.

Below is the closing mantra for Ashtanga Yoga (my choice of personal Asana practice) and its beautiful translation.

Om
Swasthi-praja bhyah pari pala yantam
Nya-yena margena mahi-mahishaha
Go-bramanebhyaha-shubamastu-nityam
Lokaa-samastha sukhino-bhavantu
Om
Om shanti, shanti, shantihi

Translation:
Om
May prosperity be glorified
May administrators rule the world with law and justice
May all things that are sacred be protected
And may people of the world be happy and prosperous
Om
Om peace, peace, peace

‘MAY PEOPLE OF THE WORLD BE HAPPY AND PROSPEROUS.’

Subhanallah. Can any other offering be more selfless, honest and beautiful than this? I initially planned to post this entry on 9/11 notwithstanding, I chanted this as my offering to world peace this throughout the whole of last Friday.

As an alternative to Sanskrit mantra (if we are not familiar with Sanskrit at all), we can always say anything kind and affirmative in English, or in Malay for that matter (useful fact: 80% of Bahasa Malaysia derived / originated from Sanskrit). For my beginner to intermediate classes, I often chant this to my class, “If it is not now, then when. If it is not us, then who. We are the ones we have been waiting for” and I give an alternative of saying a loud, “NOW” to those who do not comfortable in pronouncing, “OM”.

While we are at it, ‘OM’ (pronounced A-U-M) is the most universal and powerful sound we can say in one breath. It means all, omniscience, omnipresence, and omnipotence. OM has been described as the primordial sound, represented in all living matter. It is NOT a word – it is a sound. It is so powerful that when uttered in one breath and repeated many times, it opens and aligns all our chakras and the millions channels of nadis (energy channels) in our body.

Being a Muslim yoga practitioner and a perpetually curious learner (refusing to learn [new languages, new things about our body and others' cultures] is a direct act of being ignorant. We are not the only ones in the world), I came to realize that Al-Fatihah is so powerful an AFFIRMATION and prayer that – very similar if not more meaningful that the word ‘OM’, it is also the only verse in Qur’an and finishes with an ‘eem’ and ‘een’ throughout its’ whole seven lines. I also recall my first Qur’an teacher said, “Al-Fatihah is mostly more beneficial and blessed when recited in one breath.”

Below is the general translation of Al-Fatihah. Wallahualam.

Bismillaah ar-Rahman ar-Raheem
Al hamdu lillaahi rabbil ‘alameen
Ar-Rahman ar-Raheem Maaliki yaumid Deen
Iyyaaka na’abudu wa iyyaaka nasta’een
Ihdinas siraatal mustaqeem
Siraatal ladheena an ‘amta’ alaihim
Ghairil maghduubi’ alaihim waladaaleen
Aameen

Translation:
In the name of God, the infinitely Compassionate and Merciful.
Praise be to God, Lord of all the worlds.
The Compassionate, the Merciful, Ruler on the Day of Reckoning.
You alone do we worship, and You alone do we ask for help.
Guide us on the straight path,
the path of those who have received your grace;
not the path of those who have brought down wrath, nor of those who wander astray.
Amen.

I hope I have justified your question and given you comfortable alternative for Sanskrit mantra.

Let’s all begin this new week understanding, believing and living this saying (and my personal favourite mantra):

Watch our thoughts, for they become words.
Watch our words, for they become actions.
Watch our actions, for they become habits.
Watch our habits, for they become character.
Watch our character, for it becomes our destiny.

I personally will dedicate my yoga practice and teaching this new week to restoring a happy relationship with our neighbour country so we all have a chance of enjoying a blessed last week of Ramadhan ahead, with lessened hatred that does not make us blood brothers and sister any happier nor better in any way.

Namaste.
The light in me bows to the light in you.
Selamat sejahtera.
Peace be upon you.
Assalamualaikum.

(They all mean THE SAME although they sound very different, amazing isn’t it?)