Sum up 2010

OMPlace wishes all of you Merry Christmas & a prosperous , healthier & happier year 2011 ahead!

Our heartfelt gratitude for your huge support & participation in all classes , yoga workshop and the charitable fundraisers ( for Pusat Eshan & Smarter) throughout the year 2010.

Merry Christmas !!!

Universal Yoga by Kanya Kanchana in November as a charity drive for Smarter

108 Sun Salutation Challenge in August as a fundriser for Pusat Eshan

Yoga Workshop by Vincent Tam in April

Yoga for kids by Wendy Liew- New in 2010

Kurunta Yoga , facilitated & support stretch with the rope system - New in 2010

Live in the Moment

The Warrior

" I count him brave who overcomes his desires than him who conquers his enemies for the hardest victory is the victory over the self ".

Quick Fix Yoga Time

limit in time and space ?or still want to maintain the wellbeing of the spine & the flexibility while away from the yoga mat on a long year-end holiday, try the following quick & simple yoga movements with the chair. They help remove lethargy & stagnated energy from the body. Do enjoy your holiday!!!

(1 ) Seated Mountain Pose , stretches the upper back and the chest. it helps refresh the whole body. make sure do not tense the shoulder.

(1)

(2 ) Seated Cow Pose , emphasizes the opening in the chest region and the slight back-bending in the lower back. Hold the hands firm on the side of back rest of the chair , without moving the legs & the hips to emphasize on bringing the chest toward the backrest and hold for couple of breaths before moving to the next pose ( 3 ) seated Cat Pose.

(2)

(3) Seated Cat Pose , rounds the upper back to relieve the tightness & stiffness in that region and it helps to massage a bit the Abdominal Muscles by curling in the tummy. Do couple rounds of (2) & (3) back to back til the specific region become alive & supple. sync the movement with the breathing , inhaling in ( 2) Seated Cow Pose and exhaling in (3 ) Seated Cat Pose

(3)

(4) Seated Cow Face Pose , stretches the muscles of the chest and the shoulders, keep the flexibility for that region. make sure keep the upper elbow upward and the opposite shoulder rolls back

(4)

( 4) Close-up view of the position of the hands in Seated Cow Pose , if the hands can not be clasped together , hold with the towel. repeat this on the other side.

(4)a

(5) Seated Half Spinal Twist Pose , target area is on the upper back ( the muscles between the shoulder blades ) and the neck region . it helps relieve tension in the spine. keep both the legs & the hips and hands firm. emphasizes the pull & stretch in that specific region. hold each side for at least 2 minutes or desirable period

(5)

(6) Chair Version Downward Facing Dog Pose, stretches the whole body , the arms , the shoulder , the chest ,the back and the spine and the legs. the position is about 4 1/2 to 5 feet away from the chair, or measure like this , hold the hands at the edge of the chair and walk the leg backward til both the arms are full extended. keep the legs slight apart or bent the knee if the hamstring is tight.

(6)

(7) Chair Version Upward facing Dog Pose , tones & stretches the spine. hold the hands firm on the edge of the chair , and inhale bring the pelvis toward the edge of the chair , the chest is forward and up. sync these two movements ( 6) and (7 ) with the breathing , inhale moves into the (7) and exhale moves into (6 ). repeat couple of rounds til feel the body become warm. be comfortable with the pressure in the wrist. keep the stance shorter if the pressure too much.

(7)

(8) Chair Version Triangle Pose , stretches the side torso ,the hips and the chest. It also stretches the legs and the hamstring. From (6) Chair version Downward Facing Dog Pose forward the left foot and align it with the leg of the chair. keep the stance as in the (6) downward facing Dog Pose , or you can make it wider to 5 feet. hold the hand firm and stretch the other arm vertically upward

(8)

(9) Chair Version Downward Facing Dog Pose variation , with the legs apart,
emphasizes stretching the inner thigh and the hamstring & the hips more as well as refresh the brain. take at least 5 to 10 breaths.

(9)

(10) Preparation for Seated Pigeon Pose , Take a few breaths , seat taller in the back & the spine. put the right lower leg on the left thigh , and make sure keep the right outer hip firmly on the seat.

(10)

(11) Seated Pigeon Pose , stretches the outer hip and relieve the tension in that region and the lower back. hold at least 1 minutes each side and repeat twice.

(11)

(12) Close-up view of Seated Pigeon Pose , make sure to keep the top foot flex . put a towel and use it to pull the calf muscle if the knee hurts. balance on all finger tips or rest the hand on any available firm prop if the hand can not reach the floor. Be comfortable in the pose.

(12)

(13) Seated Spinal Twist variation ( 1 ) , basically to stretch the inner ligament along the spine and the side of the torso to relieve the tension in the upper shoulder and the neck. hold the right hand at the opposite left ankle and rest the left hand on the thigh , initiate the twist by holding the right hand firm and bringing the chest toward the left leg on the exhalation. repeat this on the other side.

(13)

(14) Seated half Squat Pose , stretches the spine and the back and the the groins. keep the foundation firm , the feet and the hips and the hands.

(14)

(15)Seated Forward Bend Pose , deepens the stretch in the entire muscles of the back and the spine. hold the hands firm on the legs of the chair and the feet are pressed down to the mat firm as well. breath slowly in the final position. hold at least 1 minute.

(15)

(16) Chair Version Passive Chest Expansion Pose, stretches the muscles of the chest and the shoulders to increase the breathing capacity. hold the hands on the back rest of the chair firm and slide the top shoulders back and down.

(16)

(17) Seated Camel Pose , backward bends the spine to stimulate the spinal nerve and it helps remove lethargy away from the whole body. it leaves you feel refresh and energized. it also stretches the front body , the thigh , the tummy and the chest. hold the hands firm on the edge of the chair ,and the feet stand firm. inhale , move the buttock away from the chair and extend the sacrum away from the lower back , integrates the backward bending move by lifting up through the chest and sliding the shoulder down and back. Use the chest breathing as hold in the final pose. release and take a few breaths before repeating second time. do two rounds. if prefers , the heels can be lifted up.

(17)

(18)Seated Forward Bend Pose , as counter stretch the backward bending. the benefit refers to (14)

(18)

(19) Seated Spinal Twist Variation ( 2) , as a counter stretch after backward bend and forward bend. the benefit same as other twisting poses.

(19)

(20) Lying leg up to the chair Pose, relaxes the whole body. put the leg on the headboard if you are resting on the bed. alternatively rest the legs on the wall. relaxes at least 5 minutes and breathes deeply. and release from this pose and continue to lie down flat on the bed for another 5 minute and do the conscious breathing.

(20)

Live in the Moment

Dive In

"Pearls do not lie on the seashore. If you desire one, you must dive for it."

5 Sequences remedy for Lower Back woe

There is no better way to maintain the mobility and the health of the lower back with the most effective of yoga asana practice. The following sequences ( A , B , C , D , E ) are a combination of stretching , releasing , strengthening and realigning for the lower back & the hips as well. Do mix & match from these 5 group of sequences for a customize practice. A , C &E sequences are good for opening a morning practice or unwinding before the bedtime ,bearing in mind that D Sequence is indispensable as it helps to strengthening the muscles ,tissues & ligament in that region.
Note : Consult with the physician prior to try any of these movements if you have any serious joints related complaints & Injuries.


A SEQUENCE

A(1)- Supine full body stretch - to press the feet to the wall and stretch both arms upward to creat4 traction to extend the whole body and the spine.
A(2) -Ardha Apanasana ( Single leg knee to Chest ) - to stretch the hips and the lower back and also the upper back and the back of the neck. Repeat this to the opposite leg.
A(3) -Apanasana ( Knee to Chest ) - ditto A( 2 ).
A(4)- Upper spine twist and stretch , Repeat this to the opposite side and then complete with A(3).
A(5) -Supta Bandha Konasana ( Reclined Bound Angle Pose ) - to release the inner thighs & relieve the tension in the lower back.
A(6)- Ardha Ananada Balasana ( Half Happy Baby ) - to stretch the Groins and hamstring -Repeat this to the opposite leg.
A(7) -Ananada Balasana ( HappyBaby ) - Ditto as A( 6 ) and completed with A(3)
A(8) - Modified Twist Pose - to stretch the I T band and the relief the lower back- Repeat to the opposite leg
A(9) -Diagonal Knee to Chest Pose - stretch the outer hip joins and Gluteus muscles - Repeat this to the opposite leg
A(10) - Reclined Spinal Twist - release the tension in the lumber spine and the outer hip - Repeat this to opposite leg
A(11) -Supine full body stretch - realign the spine and all the muscles in the whole body.

Note :Repeat the whole sequence all over again , do at least 2 repetitions each side and hold each pose for at least 5 breaths

A(1)

A(2)

A(3)

A(4)

A(5)

A(6)A(7)

A(8)

A(9)

A(10)

A(11)

B SEQUENCE

B(1) - Modified Downward facing Dog with the wall -open up the whole body and a good stretch for the spine.
Note : Bent the knee for tight hamstring.
B(2) -Modified Trikonasana - stretch the side torso and the spine.
Note : Put the hand on the waist instead of stretching upward and the bottom hand supports on the Block.
B(3) -Trikonasana - Ditto as B (2).
B(4) -Virabhadrasana ( worrior II ) - As a transition pose between B(3) & B(5)
B(5) - Utthita Parsva Konasana ( Extended Side Angle Stretch ) - stretch side torso and the hips joints.
Note : Foll all standing poses above, take the sacrum down and tuck in the tailbone slightly to create space for the lumber region and the pelvis region.

Note : Hold each pose at least a minute or 5 breaths.

B(1)

B(2)B(3)

B(4)

B(5)

C SEQUENCE

C(1) - Dandasana ( Steated Stuff Pose ) - Stretch the leg and the torso & the spine.
C(2 ) - Ardha Myendrasana ( Half Lord of fish pose ) - Twist & tones the whole spine.
Note : Do the twisting pose slowly , especially those who have slip disc or serious back problem.
C( 3 ) -Janu Sirsasana - ( Half seated forward Bend Pose ) - stretch the lower back & hips.
Note : avoid intense forward stretch for serious back complaint.
C(4) - Parivirta Janu Sirsasana Modified - it is a good stretch for the lower back.

Note : repeat the whole sequence all over again if time allowed.hold each pose for at least 5 breaths.

C(1)

C ( 2)

C(3)

C(4)

D SEQUENCE

D(1) -Sphix Asana or Baby Cobra , keep the legs together and the elbows are under the shoulder , and it is about shoulder width apart. The chest is up and the collarbone is board. the head is in the neutral position with the rest of the spine.
D(2) -Uttha Pristhasana ( The lizard Pose ) -Relief the whole spine.
D(3) - Shalabhasana ( Locust Pose ) Variation 1 -Strengthens the muscles of the back and the lower back.
D(4) -Bhujagasana ( Cobra Pose ) -Stretch the entire spine.
Note : skip this D(4) for serious back complaint.

D(1)
D(2)

D(3)

D(4)

E SEQUENCE

E(1) - Setu Bandha Sarvagasana ( The Bridge Pose ) modified - do a few rounds of tilting up and down of pelvis with the arms by the sides to loosen the lower back and then hold the pose with a block supported underneath.
E(2) - Reclined bound Angle Pose - neutralize the lower back.
E(3) -Pandangustasana 1( Hand to toes ) modified with the stretching belt, this pose helps to realign the lower back.
E(4) -Pandangustasana 2 ( Hand to toes ) modified with the stretching belt - stretch to the side.
E(5)-Reclined Bound Angle Pose modified with the wall ,
E(6)-Half Lotus Hip opener modified with the wall - repeat this to the opposite leg and complete each side with Apanasana as E(8).
E(7) -Viparita Karani ( leg to the wall pose ) , hold this pose for couple of minutes before releasing to E (8)
E(8) -Apanasana ( Knee to Chest ) - relax the legs.
E(9) -Supported Bridge Pose -Passive stretch the upper chest and revitalizes the whole body.

E(1)

E(2)

E(3)

E(4)

E(5)

E(6)

E(7)

E(8)

E(9)