namaskar oct 2013

namaskarA VOICE FOR THE YOGA COMMUNITY OF ASIA October 2013

CHATURANGA DANDASANAA common, but challenging pose for vinyasapractitioners............................................................p27

PROPS FOR SCOLIOSISAna Forrest’s way to making yoga safe and effec-tive for those with this condition.........................p17

SAMADHIThe ultimate goal of yoga. But can we actuallyachieve it in our lifetime? ..................................p30

Clayton Horton in Upward Facing Dog, photo by Sebastian Cortes

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October 2013 3

NAMASKAR - OCTOBER 2013

ABOUT NAMASKARADMINISTRATION Carol Adams, [email protected]

NEWS EDITOR Wai-Ling Tse, [email protected]

CIRCULATION Angela Sun, [email protected]

EDITOR & PUBLISHER Frances Gairns, [email protected]

Namaskar provides a voice for the yoga community in Asia and aroundthe world. The publication is an opportunity for practitioners on ayogic path to selflessly offer their knowledge, learnings andexperiences with others.

We welcome unsolicited submissions, therefore the opinionsexpressed within these pages are not necessarily those of Namaskar orits volunteers.

Articles and photographs in Namaskar are contributed at no charge.Advertising income covers production, distribution, administrativecosts and discretionary contributions to selected charities and causes.

Namaskar, is published quarterly in January, April, June (coincidingwith Asia Yoga Conference) and October. We print almost 5,000copies per issue (800 more in June for AYC) and distribute for free toyoga studios, teachers, fitness centres, retail outlets, restaurants &cafes and other yoga-friendly outlets. Most readers are in Hong Kong,and about 1,500 copies are mailed to 25 other countries.

LETTER FROMTHE EDITOREat well, sleep well, dolots of exercise

In This IssueDRISTI - SAMADHISAMADHI UNPLUGGED 32An indepth overviewPATH TO BLISS 34From Ashtanga & Buddhist viewsTHE FINAL LIMB 35Simple overviewBHAGAVAD GITA VIEW 36What Krishna taught ArjunaKUNDALINI VIEW 37A Kundalini Yoga teacher shares her under-standing of SamadhiKNOWER, KNOWN, KNOWING 38A more philosophical essayTHREE INSIGHTS 39From the Upanishads, Rumi & Patanjali

SPECIAL FEATURESA DAY IN THE LIFE OF A TEACHERTRAINING 14A personal journey at Samahita RetreatPROPS FOR SCOLIOSIS 17Advice from Forrest YogaMINDFULNESS MEDITATION 20Popular Thich Nhat Hanh technique

REGULAR CONTRIBUTIONSKULA WORKSHOPS, RETREATSTEACHER TRAININGS 6AYURVEDA 25TEACHER FEATURE 26TRIP REVIEW 43BOOK REVIEW 43LECTURE REVIEW 45CROSSWORD 47SSRF 48RECIPE 49DIRECTORY 52

I’m always interested to learn when modernscience intersects yogic teaching, and sharesomething I read recently. “Chasing Slumber” by Mark Wolverton appears in Psychology Today, October 2013. It’s abouthow most people in modern society lack sufficient sleep and the effects thereof on our ownbodies, minds and the safety of others. The article reminds us our master clock, thesuprachiasmatic nucleus (SCN), located in the hypothalamus in our brain, connects our body’scircadian clock to the 24-hour cycle of the Earth’s rotation. However recent studies bymolecular biology and genetics reveal that, in fact, every single cell in our body has a circadianregulation, connecting us intrinsically to the rhythms our environment. Any yogic teachingsresonate here?

“Eat well, sleep well and do lots of exercise,” is the advice of Sportacus, a children’s characterplayed by Magnus Scheving. But it’s good advice for adults too. And here in Namaskar, there’slots of support. Wai-Ling’s Kula section of workshops, retreats and teacher trainings isconstantly expanding, informing you of the diversity of yoga events around the region. WhileMoosa is always sharing his yummy and healthy recipes for us to try to home

There are lots of practical articles in this issue: Chris’ explains how to do Chaturanga safely;teachers and those with scoliosis will find Barbara’s report on Ana Forrest’s work with propsvery helpful; Janet guides us through one of Thicht Naht Hanh’s most lovely meditations. Moreeducational articles include Kapilmurti’s one the koshas; Anu on the benefits of spirituality; Tiareviewing the autobiography of the “Singing Nun” Ani Choying; Miranda’s on her recent trip toChina and; Vicky on her lecture in Australia. Thanks to all.

This issue’s dristi garnered more contributions than any previous topic. And it’s a good thing tohave seven different perspectives and explanations, as it’s probably one of the more difficultyogic concepts to understand. Especially as enlightened beings generally don’t go aroundpublicizing their Samadhi status or experiences. Many thanks to Chan, Gabriel, Kim,Sankirtana, Sudevi, Swami Vivekananda and Valerie for sharing their understanding of thisfascinating subject.

Two administrative matters - advertisers will note, on page 53, an increase of about 5% in ourrates for 2014. This is primarily to cover the increases in postage and delivery of the magazine.And if you are interested in listing yourself or your studio next year, please contact Caroldirectly on [email protected] Listing from January is the most cost-effective, as our rate isfor the whole calendar year. So it’s the same price whether you list in all four issues of 2014, orjust two issues.

Finally I wish you a happy (and restful) 2013.

On the cover, a long-time contributor to Namaskar, ClaytonHorton is director of Greenpath Yoga and travels the worldteaching yoga workshops and teacher trainings with anemphasis on conservation.

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CONTRIBUTORS

AMY SHARPEAmy completing her teachertraining with Paul Dallaghan in 2010.Starting out as an apprentice, shehas developed into a 500 hour RYT.Amy studied acting and theatre inLondon and has been living inThailand for seven years, working asa freelance writer for magazines,focused on wellness and [email protected]

ANU PURSRAMAnu has been a volunteer memberof the Spiritual Science ResearchFoundation for 17 years. [email protected]

BARBARA PASSYBarbara is a Certified Forrest Yogateacher and works in a bank inChicago, [email protected]

CHAN CUDENNECChan, the founder of SOL Wellnesswas a stressed-out banker and amanagement consultant in herformer life. Today she is a multi-disciplinary holistic practitioner whois committed to finding the besthealing solutions for her clients. Sheis also a Kundalini yoga [email protected]

CHRIS POONChris has been teaching at PureYoga in Hong Kong since 2009. Heis particularly interested in learningabout the complex structures andfunctions of the human body andapply them as a tool in the ancientscience of Hatha [email protected]

GABRIEL AZOULAYGabriel is the founder of Gabe Yoga

& Wellness, an international Yogadevelopment program that leadsWellness retreats and EnhancedYoga Teacher Trainings all over theworld. A published author, his booksoffer stories on and off the mat, aswell as Yin Yoga solutions forinjuries and body tension. Striving tochange the world by empoweringothers, he longs to hear from othersand engages with students, teachersand life practitioners on a dailybasis. www.gabeyoga.com

JANET LAUJanet teaches at The Yoga Room inHong Kong, and leads workshops,retreats and teacher trainingsaround Asia. [email protected]

KAPILMURTISenior teacher at Pure Yoga in HongKong, Kapil holds a Masters in YogaPsychology from the Bihar School ofYoga and has been teaching yoga for12 yrs. [email protected]

KIM ROBERTSKim is on staff at New LifeFoundation in Chiang Rai, Thailand,teaching and [email protected] ,www.toolsofevolution.org

MIRANDA YIPMiranda teaches yoga at Yogasala inHong [email protected]

MOOSA AL-ISSAMoosa is Executive Director of LifeCafé and Director of Just GreenOrganic Convenience Stores in [email protected]

October 2013 5

SANKIRTANAAuthor of Bhakti Yoga Pilgrimage –what Buddha and Patanjali did notTeach and Prema Yoga – Healingour Relationships, Sankirtana isbased in Switzerland and [email protected],www.ichant.net

SUDEVI SUNDARISudevi has over 20 years of yogicexperience, and now spends most ofher time teacher training 200/500hrs in Australia, Hong Kong andIndia. [email protected]

SWAMI VIVEKANANDASARASWATISwami is founder and director ofAgama Yoga. He is an exponent ofan unique and modern trend ofthinking in Yoga.ww.agamayoga.com /

[email protected]

TIA SINHATia spends a few months a year insolitary retreat at Dongyu GatsalLing Nunnery, Himachal, India andteaches Hatha yoga to the nunsthere and Tibetan Buddhistphilosophy and meditation, yogaasana and yoga philosophyelsewhere. [email protected]

VALERIE FANECOValerie from Being in Yoga,Singapore is a senior yoga teacherand teacher trainer certified in thetradition of Yogacarya TKrishnamacharya and his son TKVDesikachar. www.beinginyoga.com

VICKY WONGA journalist since 2003, Vickystarted yoga in [email protected]

6 NAMASKAR

KULAUpdates

CHINA

The SpiritualScience ResearchFoundation(SSRF)SSRF’s aim is to educate society onthe spiritual dimension and how itaffects their lives. They conductresearch and convey knowledgeabout the spiritual dimension tohelp people understand it, advisethose who are curious to experienceit for themselves, and guide thosewho have intense desire for spiritualgrowth. They provide articles andvideos on the science of spiritualityin 11 world languages, includingEnglish and other Europeanlanguages; and now also available inChinese. For more information www.ssrf.org /www.tudou.com/home/SSRF_Chinese HONG KONG

New Location forYoga CentralIyengar Yoga studio Yoga Centralhas moved to 2C Welley Building,97 Wellington Street, Central. Eco-friendly is the concept behind theirnew location. There will be a newrevised schedule, with monthlyworkshops and family Yoga startingin October to promote Iyengar Yogato the community. New studentscan attend a trial class for HK$100!

For more informationwww.yogacentral.com.hk / (852)2982 4308

New Teachers atFlexThis autumn Flex welcomesMichelle Ricaille and Marah Arcillah,each with their own unique style ofteaching and approach to the body.

Michelle joins Flex with many yearsof experience as a yoga instructorand homeopath. Michellespecialises in healing peoplethrough Yoga Therapy, Detoxing/Nutrition and Homeopathy.Michelle leads two lunchtimeclasses emphasizing the core.

Newest to the Flex team is MarahArcillah who introduces a HathaFlow class. Marah teaches Hathayoga with focus on healthyalignment; through her simple yet

challenging classes, she enablesstudents to experience the healingnature and joy of yoga.

For more [email protected] /(852) 2813 2212/www.flexhk.com

Mindfulness YogaClass with Wai-LingThis class fuses the complementarypractices of mindfulness and Yoga;with focus on the integration ofbody, breath and mind. Cultivatingawareness through the breath,mindfulness and joy as well asintegrating the practise into yourdaily life. Includes mindfulmovements, guided meditation andtotal relaxation. Held 7-830pm, every Tuesday in PrinceEdward, Kowloon. Cost HK$150.For more information [email protected] / (852) 94656461

New & ResumingClasses with LauraShoreMondays:New: After-School Kid’s Yoga atKennedy ESF and Peak ESFResuming: 8:30-9:30pm Adult Yoga

at Bamboo Grove

TuesdaysNew: After-School Kid’s Yoga atKowloon Junior SchoolResuming: 7-8am Vinyasa Flow,Sheung Wan Sports Centre

ThursdaysNew: 10:30-11:30am Kid’s Yoga (2-4years), at Funzone in KennedyTownFor more information (852) 92297785 / [email protected] /www.facebook.com/greenfrogyoga

Pilates/Yoga InstructorOpenings Yoga Privates has been providingprivate Yoga and Pilates sessionsacross Asia since 2008. They arealways looking for registered andexperienced instructors to be basedin Hong Kong, Seoul, Shanghai,Singapore and Tokyo. Send CVto [email protected]

For more information www.yoga-privates.com

Michelle joins Flex in Hong Kong

Marah joins the yoga teaching kula at Flex,Hong Kong

Laura teaches kids and adults at variouslocations around Hong Kong

October 2013 7

The Yoga InstituteCelebrates 95yearsThe oldest organised yoga centre inthe world, The Yoga Institute inSantacruz Mumbaicelebrates 95 years and is affiliatedto the Life Management Yoga

Centre Hong Kong, which is now inits 15th year. To celebrate, they areoffering free gifts and special offers:50% off over 50 titles of authenticyoga books, 50% off Teacher’sTraining (certified by the Interna-tional Board of Yoga, Mumbai) orself development course and freemagazine “Yoga and Total Health”(published since 1933).

For more informationtheyogainstitute.org/blog/[email protected] / (852) 2191 9651/www.yoga.org.hk/

Yoga on The Beachat Repulse Bay20 OctoberHave you ever thought about takinga yoga class on the beach? Now isyour chance to take your yogapractice to a whole new level -breathe in fresh open air, enjoy thesound of the waves and feel thesand beneath you while doing yoga.This is a free class hosted by TheYoga Room.

For more information contact [email protected] / (852) 25448398/ www.yogarooomhk.com

Relocation of Body& Brain YogaBody & Brain Yoga is relocatingfrom Central to Wanchai. Their newaddress is 1503, Keen HungCommercial Building, 80-86Queen’s Rd East, Wanchai.

For more [email protected] /www.brainyoga.com.hk

New Classes &New Sai Kunglocation withGecko YogaGecko Yoga now offers more classesto suit every body including Yoga forathletes, seniors, the inflexible, forthe core, as well as daily prenatal

Shri Yogendraji, Founder , Dr Jayadeva and Smt Hansaji, Directors of The Yoga Institute inSantacruz Mumbai celebrate its 95 th anniversary

Yoga classes at The Sanctuary. Alsowith classes at The Studio in SaiKung with Eva Chan, leading preand post natal and restorative yogaclasses on Mondays.

For more informationwww.geckoyoga.com

INDIA

Yoga Gives BackFundraisingCampaignYoga Gives Back (YGB), founded inLos Angeles in 2007, is a non-profitgrass roots organization withvolunteers in the US, UK, Australia,Belgium, Brazil, Canada, HongKong, India, Italy, Japan,and Sweden. “Thank You MotherIndia 2013” is YGB’s third annualglobal campaign. They invite you tohost just one fundraising class ordonate during 1 September to 31December. Your participation isvery important as the global yogacommunity unites and expresses itscompassion to help Indian womenand children.

Last year they held over 100 eventsin 17 countries, raising US$45,000.This enabled YGB to provide micro-financing and educational funds to240 Indian mothers and children.Their goal this year is to invitepeople to participate in 200 eventsworldwide to raise US$75,000. Forthe cost of one yoga class, you canchange a life. Step by step, you canunite together in making this areality. For more informationwww.yogagivesback.org /[email protected] / YGBFacebookINDONESIA

Bali Spirit FestivalUbud19-23 March 2014Featuring top international Yogaand dance instructors by day andexciting world musicians after dark,the BaliSpirit Festival is a spirituallycharged event celebrating Yoga,dance and music and the merging ofEast with West through the arts.

For more informationwww.balispiritfestival.com

Eva Chan , Gecko Yoga, is teaching atTheStudio in Sai Kung

8 NAMASKAR

KULAWorkshops

CHINA

Yin/Yang Yoga &MindfulnessMeditation withSarah Powers2-3 NovemberPure Yoga, ShanghaiSarah will blend the soft and strongpractices with an intention ofcultivating an inner atmosphere ofease and vitality, qualities essentialfor compassion and insight to grow.

For more information www.pure-yoga.com / [email protected]

HONG KONG

Kundalini Yogawith Neil Irwin19 October Full Moon in Taurus14 December Full moon in CancerShakti Healing CircleEvery Monday from 28 October to18 November: 4 weeks of KundaliniYoga sets to boost abundance.

For more informationwww.shaktihealingcircle.com /[email protected]

Yin YogaWorkshop withAnurag20 & 27 OctoberAnahata YogaYou will gain insight into meridiansby practicing a Yin Yoga sequencetargeted at specific organs and learnhow to harmonize the mind andbody with the flow of prana to gainthe ultimate benefits of thepostures.

For more informationwww.anahatayoga.com.hk / (852)2905 1822 /[email protected]

Weekend Iyengar

Yoga & AdvancedClass with PeterScott25-27 OctoberYogasalaPeter Scott is one of Australia’s pre-eminent Iyengar Yoga practitionersand teachers, having devoted 30years to the art and science of yoga.

For more informationwww.yogasalahk.com/[email protected] / (852) 90710230

Ayurveda withReenita MalhotraHora26 OctoberFlexAyurveda, India’s holistic approachto health, beauty and well-being.Starting with doshas, the threemind-body energies, Reenitateaches simple principles, routinesand recipes for a holistic approachto long-term health.


MindScapeseminar withAngie Tourani26 & 28 OctoberMindScape is a powerful andenjoyable workshop that teachesyou to use your remarkable innermind faculties.

For more [email protected] /www.bodytalksystem.com.hk

Yoga Self-RealisationImmersion withAndrei Ram

30 October-3 November Pure YogaHatha-Raja sessions with thespecial purpose of demonstratingsimple yoga techniques practical forany daily living challenges.


Arkaya Yoga withYogachariniMaitreyi2-3 NovemberAnahata YogaYogacharini Maitreyi is a practicalmystic and the founder of Arkaya(light, healing inspiration) Yoga, amindful, gentle, meditative anddeeply transformative practice.

For more information www.arkaya.net /www.anahatayoga.com.hk / (852)2905 1822/[email protected]

6-Day Detox withMichelle Ricaille4-9 NovemberFlexMichelle will teach how to cleansethe digestive system and liver, thetwo most important detox organs,and de-stress and detox the mindthrough pranayama and meditation. For more [email protected] /(852) 2813 2212/www.flexhk.com

Baptiste PowerVinyasa Yoga withDave Farmar8-10 NovemberPure YogaThe Baptiste practice is based onprinciples of physicality, empower-ment, and possibility. You will beguided into asana, meditation, andenquiry .


Active BirthWorkshops14 NovemberThe SanctuaryEducation and awareness are thekeys to having an empowering birthexperience and this workshop canhelp you to prepare for this life-giving event.

For more information (852) 69731792 / [email protected] /www.geckoyoga.com

Calming theRipples withTiffanyCruikshank16-17 November Pure YogaLearn to bring balance to your lifefrom within through focus, seethings from a different perspective,open your heart and release tensionfrom your body and mind.


Pilates for Yogiswith HeatherThomas Shalabi23 NovemberFlexPilates increase practitioners’alignment awareness and assist inthe development of greater strengthand stability in asana practice.


Iyengar Yoga withManouso Manos29 November-1 December 10am-1pm & 3-5pm; 2 December 8-11am

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YogasalaManouso Manos is one of the mostexperienced of the Senior IyengarYoga Teachers. He holds one ofonly two Advanced Seniorcertificates granted worldwide byB.K.S. Iyengar.

For more informationwww.yogasalahk.com/[email protected] / (852) 90710230

INDONESIA

Yin Yoga &Meditation withSebastian Pucelle30 November-1 DecemberRadiantly Alive Yoga Studio, UbudThis workshop will review the 5major hindrances of meditation andexplore the Raja Yoga philosophy.

For more informationwww.radiantlyalive.com

INDIA

Studies with A. G.and Indra Mohan4-8 November Module 1: Focus andFlow of the Mind, Body, Breath, andSenses11-15 November Module 2: Mindingthe Mind18-22 November Module 1: Asanato Pranayama—the Foundation25-29 November Module 2: Pranayama and Bandhas, Mudras,Mantras2-6 December The Role of Soundand Vedic Chanting – Svadhyaya inthe Path of Yoga9-13 December Yoga in theUpanishads and Bhagavad Gita

For more informationwww.svastha.net / [email protected]

JAPAN

Yin/Insight YogaIntensive withSarah Powers17 NovemberSpirit Yoga Studio, Osaka

For more informationspirityogastudio.com/en/

SINGAPORE

Self-Realisation

Immersion withAndrei Ram23-27 OctoberPure Yoga Andrei will be directing Hatha-Rajasessions with the special purpose ofdemonstrating simple yogatechniques practical for any dailyliving challenges.


Baptiste PowerVinyasa Yoga withDave Farmar1-3 NovemberPure YogaThe Baptiste practice is based onprinciples of physicality, empower-ment, and possibility.


Calming theRipples withTiffanyCruikshank11-14 NovemberPure YogaLearn to bring balance to your lifefrom within through focus, seethings from a different perspective,open your heart and release tensionfrom your body and mind.


TAIWAN

Ground & Openwith Noah Mazé19-20 OctoberSPACE YogaGround yourself with strong work infundamental poses, refinements,step-by-step sequencing, andpossibilities to expand intointermediate and advanced poses,as you open up through backbendsand hip openers.

For more informationwww.withinspace.com

On the Field ofDharma withNoah Mazé21-25 OctoberSPACE Yoga

The opening verse of the BhagavadGita begins with “On the field ofdharma, on the field of theancestors (kurus)”. The field is yourlife. The field is your mat.


Essentials &Intricacies ofAsana II withPeter Scott2-3 NovemberSPACE YogaYou will learn the essential andintricate methods of Iyengar yoganot only to learn how to practicesafely and how the body should feeland be in a pose.


BalancingWeaknesses &Strengths withPeter Scott4-8 NovemberSPACE YogaYou will learn to balance weak-nesses and strengths in the generalsense, as well as be assessedindividually and learn to identifyyour individual weaknesses and useyour own strengths to support andfurther your personal practice.


The Four Jewelsof an EnduringPracticewith Sarah Powers6-8 DecemberSPACE YogaDevelop a balanced daily practicewith Sarah. Each day will focus onthe four themes of enduringpractice.


Practice withStephen Thomas3-day Intensive, 18-20 December2-day weekend workshop, 21-22DecemberSPACE Yoga


Secrets of Bandhaswith Doug Keller6-10 January 2014Discover the secrets of bandhasfrom the bestselling author of “Yogaas Therapy”, Doug Keller, in his only2014 stop in Asia.


Experiencing theFlow of NewAwakenings withDoug Keller11-12 January 2014SPACE YogaTake away news-you-can-use foryour practice and teaching in thiscomplete, well-rounded workshop.


THAILAND

Tantra 213 - 18 January , 5-10 May, 7-12SeptemberAgama YogaFollow-up to their popular Tantra 1workshop.

For more informationwww.agamayoga.com /[email protected] / (66) 892330 217

Tibetan Yoga27-31 January 2014Agama YogaAn amazing exploration into themysterious Tibetan Yoga.


Mystical Dance27 January-1 February 2014Agama YogaExplore the world of Mystical Dancewith Monika Nataraj.


10 NAMASKAR

KULARetreats

INDONESIA

P.L.A.Y withTryphena Chia16-23 NovemberSoulshine – Bali Villa and RetreatOasisCome to the beautiful, mysteriousand relaxing Bali to P.L.A.Y! PLAYlike a kid again, LOVE yourself, yourlife and life itself. AND while you areat it, YOGA away with like-mindedpeople.


Yoga & Meditationwith Janet LauDesa Seni Village Resort20-24 NovemberThis mindfulness retreat is a well-rounded programme in which youwill be learning ways to apply ameditative practice into the way youdo yoga, walk, sit, eat, talk, listen,and much more.

For more information www.janet-lau.com / [email protected]

Bountiful BaliBliss for Women10-17 March 2014Join Selina and Soa for a one of akind retreat on the pristine northerncoast of Bali in a beautiful spasurrounded by tropical gardens righton the sea. Diving into a transforma-tive process to discover hiddencreativity and inherent freedom.Twice daily yoga and meditationclasses, suitable for all levels andcomplete beginners.

For more informationwww.earthretreats.eu/retreats/yoga-in-bali/

Ashtanga Yogawith ClaytonHorton23-30 March 2014Villa Gaia Bali, UbudExperience Ashtanga Yoga, rawfood, swimming, Kirtan and more,plus amazing food by celebrity rawfood chefs Sayuri and Ben. Visit theBali Spirit Festival, followed byClayton’s retreat. Morning andafternoon sessions, brunch anddinner are included.

For more informationwww.greenpathyoga.org

INDIA

Ashtanga Yogawith ClaytonHorton26 October-8 NovemberPurple Valley Retreat Center, GoaExperience the magic of India in asupportive and focused environ-ment.


Ashtanga Yogawith AlexanderMedin9-22 NovemberPurple Valley, GoaAlex is one of the few teachers inthe world certified to teachAshtanga Yoga by Sri K PattabhiJois. The mornings will be Mysorestyle self practice and led classes forbeginners or intermediate peoplewho are exploring their ways aboutthe practice.

For more informationwww.yogagoa.com

PHILLIPINES

Alignment &Movement15-25 NovemberAmanpuloCombining insights from the expertmovement specialist responsible forAman’s Pilates program, the gentlemanipulation and realignment ofosteopathy and the subtle energiesand nurturing benefits of Watsu,this is the ideal retreat for individu-als who feel that their movementhas been compromised throughinjury, stress or simply the day-to-day effects of a desk job. A

For more informationwww.amanresorts.com /[email protected]

Clayton Horton21 February-9 MarchMandala Spa and Villas, BoracayIslandJoin Clayton for a 1 or 2 weekRetreat with white sand beachesand crystal clear blue water.Morning and afternoon sessionswith brunch and dinner areincluded.


SINGAPORE

Be Pure BeOrganic withDagge & Hee Boon19-22 DecemberPure YogaDagge and Hee Boon invite you on adivine journey to cleanse the mindand reinvigorate your body in therustic surroundings of an organicfarm.For more information www.pure-yoga.com / [email protected]

THAILAND

Raw Food Yoga with Boris Lauser& KonstantinMiachin19-26 OctoberVikasa Yoga, Koh SamuiHosted by one of the best raw foodchefs, Boris Lauser and the founderof Vikasa Yoga, Konstantin Miachin.Raw Food and Yoga build theultimate synergy.

For more informationwww.evolutionofyoga.com/raw-food-yoga/

Yoga Fusion withJonas Westring,Emil Wendel &Jack Harrison2-9 NovemberKaomailanna Resort, Chiang MaiA 7-day intensive multi-dimen-sional exploration of yoga with threeunusually seasoned yogis who allbring more than 30 years experienceeach to the mix.

For more informationwww.shantaya.org

Detoxify Body &Mind & Develop aYoga Practice withAmy Sharpe &Andrea Mayer16-23 NovemberSamahita RetreatThis program gives you theopportunity to take your wellbeingto a new level. It is a fully supporteddetox program which will transformyou physical ly and mentally toleave you feeling light, energetic anduplifted.

October 2013 11

For more informationwww.samahitaretreat.com/healthy_weight.html

Yoga & PracticalAyurveda forEveryday Life withSudhir Tiwari30 November-7 DecemberSamahita RetreatPractice leads to experience andthat experience leads back topractice. Practice asanas,pranayama and meditationaltechniques with completemindfulness.

For more informationwww.samahitaretreat.com/yoga_practical_ayurveda.html

Yoga RetreatYao Noi Island6-10 DecemberThis retreat will be taught andassisted by Lullaby Yoga Teacher,Naw Teeraprasert andstaff. Connect with nature, quiet themind, rejuvenate the body andpractice in nature.

For more information www.lullaby-yoga.com / [email protected]/02 67774701

Breathe &Meditate withElonne Stockton& Amy Sharpe7-14 DecemberSamahita RetreatLearn the mechanics of properbreathing, different preparatory andpranayamas exercises in detail fromthe Kaivalyadhama tradition.For more informationwww.samahitaretreat.com/yoga_life.html

Vikasa Yoga withKonstantinMiachin8-15 DecemberVikasa Yoga Retreat, Koh SamuiLed by the founder of Vikasa Yoga,Konstantin Miachin. Vikasa Yoga –“Evolution of Yoga” approach isbased on integrating deep core workwith precise alignment, alternatingdynamic and static, pressure anddeep relaxation, therefore exploringha-tha or the yin and yang conceptto its maximum potential, using theprinciple of hyper compensation.

For more informationwww.evolutionofyoga.com/yogaretreat/

StressManagement withPaul Chambers &Andrea Mayer14-21 DecemberSamahita RetreatBy gaining better nourishment forthe body and peace of mind, youbecome more alive, supported andenergized. Re-establish a secure,supported and more groundedfeeling from within by learning howto build the foundation of a dailypractice to continue at home.

For more informationwww.samahitaretreat.com/stress_management_yoga2.html

Meditation andYoga Retreat15-22 DecemberVikasa Yoga Retreat, Koh SamuiThis is the perfect fusion of physicaland mental exercise to rebalancebody and mind. There will be yogaclass twice a day in Hatha, Asthangaand Vikasa style, suitable forbeginners to advanced students.

For more informationwww.evolutionofyoga.com/meditationretreat/

New Years Retreat23 December-1 January 2014Agama YogaA 10-day silent meditation retreat asan alternative to the usual end ofyear stress.For more informationwww.agamayoga.com /[email protected] / (66) 892330 217

Discover YourInner Smile withPaul Chambers4-11 January 2014Samahita RetreatStart the new year off with clarity,focus and a deep sense of purpose!Join Paul for an informative butlight-hearted week to awaken anddeepen your connection to life, yogapractice and your inner smile.

For more informationwww.samahitaretreat.com/yoga_practical_paulC.html

Yin &Yang Yogawith Simon Low4-11January 2014Samahita RetreatSimon is offering this week to allwho wish to come for a focusedyoga holiday at this fabulouslocation on the beautiful island ofKoh Samui. Enrich your practice,understanding and experiencethrough Simon’s transformative Yinand Yang Yoga.

For more informationwww.samahitaretreat.com/simon-yogaholiday.html

Restore & Relaxwith ElonneStockton11-18 January 2014Samahita RetreatMost people have busy lives andneed to rest more than anything,but it is often the part of thepractice that is neglected due tolack of time. Rest and relaxation areessential parts of the practice.

For more informationwww.samahitaretreat.com/everyone2.html

Honouring theBeginning withChuck Miller25 January-1 February; 1-8 February2014Samahita RetreatEach week will start at theBeginning! Everyday will start at theBeginning! A common techniqueused in many spiritual teachings isthe Ultimate End is indicated at thevery Beginning.

For more informationwww.samahitaretreat.com

Mindfulness & YinYoga withMichelle Chu1-8 February 2014Samahita RetreatMindfulness and Yin yoga combinedwith morning sessions on medita-tion, pranayama and Hatha styleasana practice. Afternoon sessionswill focus on mindfulness philoso-phy and yin yoga. Chinesetranslation is available.

For more informationsamahitaretreat.com/michelle.html

Soul to SpiritRetreat9-16 February; 9-16 March 2014Agama YogaA 8-Day silent meditation retreatthat explores the connectionbetween the Anahata and SahasraraChakra.


Yoga & Meditationwith Kim Roberts16-30 March 2014Jungle Yoga, Khao Sok NationalForestAn intimate retreat in one of themost gorgeous wilderness parks(and oldest rainforest) in the world.

For more informationwww.jungleyoga.com

Michelle Chu teaches Mindfulness atSamahaita Retreat

Andrea Mayer will teach at Samahita Retreatin November

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KULATeacher Trainings

CHINA

Universal Yoga TTwith AndreyLappa6-29 DecemberPure Yoga ShanghaiUniversal® Yoga was founded byAndrey Lappa and is a logical, multi-faceted system that can be used byanyone living in the modern world.


HONG KONG

Teaching fromYoga Traditionswith DylanBernstein17 November-8 DecemberPure Yoga, TsimshatsuiDylan will call upon 25 years ofpersonal yoga experience andthousands of years of tradition toguide practitioners through anexploration of yoga’s manyuniverses - depth, clarity andintegrity. Sign up before 20 Octoberto catch the early-bird discount!


Radiant ChildYoga TT - Levels1&229 November-1 DecemberThe SanctuaryJenny Smith, RCYP Facilitator,RCYT and Founder of Gecko Yogawill lead this training at TheSanctuary, Central. Appropriate foranyone interested in teaching Yogato children. Cost HK$5,500.

For more informationwww.geckoyoga.com

200-hour TTCertificate Course2 December-8 March 2014Anahata YogaThis course provides Yogapractitioners, enthusiasts, andaspiring instructors the chance todeepen their self-knowledge of yogaphilosophy and improve on variousaspects of their practice. It issuitable for beginners to advancepractitioners.

For more information (852) 29051822 / www.anahatayoga.com.hk

Universal YogaTeacher Trainingwith AndreyLappa & Will Lau6-29 January 2014Pure YogaUniversal® Yoga was founded byAndrey Lappa and is a logical, multi-faceted system that can be used byanyone living in the modern world.


Hot Yoga, Part-Time TT withFrances Gairns14 February - 13 June 2014Pure Yoga, TsimshatsuiThis 200-hour Yoga Allianceaccredited TT will be held over eightweekends (Friday 7 - 9 pm,Saturdays & Sundays 7 am - 8 pm).

For more information [email protected]

Advanced HathaYoga TT Level 114 March-6 April 2014Advanced Hatha Yoga TT Level 211 April-18 May 2014

Anahata YogaSuitable foe Yoga practitionersinterested in growing theirknowledge of Hatha yoga anddeveloping their techniques inexecuting various Hatha yoga poses.

For more information (852) 29051822 / www.anahatayoga.com.hk

200-hour PowerVinyasa TT withJanet LauModule 1 – 28 April-18 May 2014Module 2 – 6-26 July 2014The Yoga Room, Sheung WanThis course is not just about beingable to teach effectively andauthentically, but is the doorway toa deeper connection with yourselfenabling you to embark on your life-long spiritual journey.

For more information www.yogaroomhk.com / (852) 25448398

Body & Brain YogaTTBody & Brain Yoga licensed underDahn Yoga offers 100-hour LifeCoaching and Body & Brain Mastercourses.

For more informationwww.ibrainyoga.com / (852) 31041156

INDONESIA

Yoga TT with BetaLisboaDo you want to be a Yoga teacher?Join Beta for 95-hour and 200-hourteacher trainings in Yin Yang Yogaand Kids Yoga, as well as mindfulretreats and certified MyofascialRelease Therapy courses andsessions in Bali.

For more informationwww.betalisboa.com /[email protected]

JAPAN

Insight Yoga/YinTT with SarahPowers9-14 NovemberUnder the Light Yoga School, Tokyo

For more information www.underthelight.jp/e/index.html

SINGAPORE

200-hr YogaAllianceAccredited HotYoga TT withCopper Crow2-22 NovemberPure Yoga, Ngee Ann CityParticipants will come away with aprofound understanding of theirpersonal practice, as well as theskills required to effectively teach awide array of students through thepractice of Hot Yoga.


Beta leads a Yin Yang and Kids yoga TT inBali

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30-day Hot YogaChallenge withCopper Crow2 November-1 DecemberPure Yoga, Ngee Ann CityDaily practice for a new body, newmind - and a new life! This is anintegral part of Copper’s 200-hourTT and 100-hour Hot YogaImmersion where techniques arelearned, skills are sharpened and thefire of transformation is fuelled.


200-hr TT withLeah Kim8-28 NovemberHom YogaJoin Nike’s Global Yoga Ambassa-dor and Master Trainer, Leah Kim,in this 200-hour Yoga Alliancecertified program which willtransform your practice and deepenyour understanding of yoga. Fulltime and part time options available.

For more informationtraining.homyoga.sg /[email protected]

100-hr YogaAllianceAccredited HotYoga Immersionwith Copper Crow23 November-1 DecemberPure Yoga, Ngee Ann CityThis programme meets therequirements for Yoga Alliance 100hours Continuing EducationTraining (CET).


TT in theTradition of T.KrishnamacharyaBeing in YogaThe teaching tradition of T.Krishnamacharya and his son TKVDesikachar needs no introduction.This is a Yoga Alliance RYS 500+hours program. The duration will be2.5 years part-time, with weekendsand short seminars. It is suitable forpeople who work full time andstudents commuting from overseas.Course limited to 10 participants.

For more informationbeinginyoga.com / (65) 9830 3808

TAIWAN

Universal Yoga TTwith AndreyLappa & LauraHuang2-25 January 2014Pure Yoga TaipeiUniversal® Yoga was founded byAndrey Lappa and is a logical,multi-faceted system that can beused by anyone living in themodern world.


THAILAND

Hatha Yoga TT &Self DevelopmentImmersion withPrasad Rangnekar8 January-27 April 2014This will be a holistic mind-bodytransformation program in thetraditional Hatha Yoga tradition andsuitable for Yoga teachers andanyone seeking transformation. It is

a dual location program in WangNam Kiew, Bangkok and Rishikesh,India. Early Bird by 15 November.

For more informationwww.yogaprasad.in/ (668)18289205, [email protected]/ (668) 31124235,[email protected]

Yin Yoga withSebastian Pucelle& MurielleBurellier 9-12; 16-19 January 2014SoulMade Yoga Studio, BangkokDesigned for teachers anddedicated practitioners with at least2 years of yoga experience. Priorexperience in Yin Yoga is notrequired but you need a keeninterest in anatomy, Qi theory,philosophy and meditation.

For more information www.with-yinyoga.com /[email protected] /[email protected]

200-hour AnusaraYoga Immersion &TT with JonasWestringImmersion A: 21-28 JanuaryImmersion B: Jan 30 January-6FebruaryTT: 11-25 February 2014Kaomailanna Resort, Chiang Mai

Designed for committed yogins witha desire to deepen their practice.The immersion program offers acomprehensive yoga curriculum of100 hours.

For more informationwww.shantaya.org

Mystical Dance TT27 January-8 March 2014Agama Yoga, Koh PhanganBecome a teacher of MysticalDance in this immersive trainingwith Monika Nataraj.


Business YogaTraining in Asiawith Joost vanDijk14-21 March 2014PhuketBusiness yoga training is theoretical,practical and experiential. You workindependently, and together as agroup to become open to acontinuous process of change andgrowth. Besides learning about thetheory and practicing with tools andtechniques, you will participate invarious tasks and projects.

For more information contact Chan(852) 2581 9699 / [email protected]

Vikasa Yoga TT30 March-27 April; 13 July-10August; 9 November-7 DecemberVikasa Yoga, Koh SamuiBecome a certified 200-hoursYoga Teacher at Vikasa Yoga, theonly open-air and sea view yogastudio and school in Koh Samui.Course tuition without accommo-dation is US$3,500.

For more informationwww.evolutionofyoga.com/yoga-teacher-training-thailand/

Agama Tantra TT31 March-24 MayAn intensive training that empowersyou to teach the very popular Tantra1 and 2 workshops of Agama Yoga.


Anusara teacher Jonas Westring will be atKaomailanna Resort, Chiang Mai

Copper will lead several Hot Yoga events atPure Yoga in Singapore

Prasad leads a Hatha TT in Thailand

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1

PHOTO ESSAY

AN EDUCATIONIN YOGAAnd a personal journeyof a lifetimeBY AMY SHARPE

photos by Nigel Gregory, Lili Viter and Anne- Sophie Maestracci

October 2013 15

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It’s 5pm on a balmy, tropical Saturday afternoon at Samahita Retreat, Thailand. Founder PaulDallaghan leads students through a Fire Ceremony (above) to mark the start of their month-long Yoga Teacher Training together.

In the peaceful sanctuary of the Ganesh Shala 30-something men and women from aroundthe world immerse themselves in practices they peel layers like onions, shedding fears,attachments, ideas and concepts in return for real experience, understanding and insights.

Early chanting classes with Elonne have students professing mumbled Sanskrit from shy lips. Afternoon philosophy classes reveal eternal truth within themilieu of twenty- first century relationships. Asana study empowers bodies to be healthy, vibrant and alive. Pranayama practices from the tradition create

a solid framework for concentration, focus and transformation. Students are encouraged toembark on local community projects, such painting for local school (below).

For one glorious month there is time to discover a deeply personal practice, to ask questions andto build a solid foundation to support each student on their personal journey of a lifetime.

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October 2013 17

Imagine walking through each day with oneleg longer than the other and always feelingimbalanced. Or how your pelvis and hipswould crunch down under unevenlydistributed body weight. These are just two ofthe challenges confronted by scoliosisstudents. Scoliosis, defined in general termsas curvature of the spine, is a common andwell known condition. How can yoga helpthese students? Here are some insights,actions, and assists teachers can use to helpthese students.

Props, broadly defined, can include a widearray of easily available tools for students andteachers. All teachers come to class equippedwith at least two props—their breath and agood selection of cues to help students. Twomore invaluable props—the wall and thefloor—are commonly available as well. Thatleaves blocks, rolls, straps, and bolsters, whichcan also help students when they areavailable. Ana Forrest, yoga teacher and author of“Fierce Medicine,” provides props and posesthat can help these students. Her advicestems from a very fundamental and essentialpremise. “Acknowledge what’s going on foryour student and their challenges. Mostimportantly, right from the beginning, getthem focusing on their breath, feeling theircurves, and reframe each session as anexploration of what they can do, rather thanon what they can’t.” Give your studentsconfidence through assisting them intosituations in which they feel stronger andhealthier. Changing the lens from dailystruggle to ease lays the foundation forchange off the mat as well. This first step mustremain top of mind for each class. She adds,“The tightness in our body correlates withtightness in our attitudes toward ourselves.Recognize the vast potential for change asthese tight spots in the brain, emotions andthe cell tissue unravel.” Let’s break this Props and Poses strategy inthree main groups:

1. CUES AND BREATHING TO REDUCEANGER, SHIFT PERSPECTIVE ANDREDUCE TIGHTNESSAna explains proper cuing will support thestudent on this journey, “Strength andrealignment are crucial. Create a new alivesupport system. Get the student fascinatedwith that.” By shifting the focus of the studenttoward change, the body will reflect themind’s purpose and transform. Anotherdeeply embedded challenge is anger, oftentriggered by frustration.

With breath, Ana points out the teacher cantell the students to breathe into that area ofthe back affected by Scoliosis and make spacefor whatever arises both emotionally andphysically. This practice will relieve some ofthe stress and unravel some of the tightnessfor these students.

Uddiyana in Horse Stance with BackTraction (above) is an example of a multi-benefit pranayama. It improves strength andflexibility while swapping cramped breath fornew, fresh energy. With legs three feet apart,bend knees at right angle, and keep kneesabove heels. Put palms where hip and thighmeet. Press into this crease and straightenelbows. Inhale through nose and exhale

powerfully through mouth. Stay empty ofbreath. Pull belly straight back toward spineand up toward heart and flare ribs. Keep backstraight. Hold for 5-10 seconds. Totally relaxbelly and inhale to begin another round. Anahighlights, “Working Uddiyana with backtraction (sitting, lying on the back, or HorseStance on the Wall) lengthens the wholespine. This is extremely therapeutic for everystudent, especially scoliosis people.” 2. HOW WALLS CAN OPEN DOORSStanding poses supported by the wall canbenefit these students through shiftinghabitual patterns as well as unlocking knotsand making new space in the body. Forexample “side bends on the wall are reallyhelpful because the student can feel thecurvature of their spine and begin to lengthenout the shorter, less flexible side. When I’mworking with a scoliosis student, having themwork the tighter side twice is extremelyhealing. For example, if the left side of thespine is shorter, side bend over to the rightfirst, lengthening the shorter left side, switchsides and then go back to the tighter side forone more round: Tight side — flexible side— tight side. Feel for creating length in thebottom side of the bend, especially on thetighter side. If the bones of the spine arefeeling irritated by the wall, then pad the backwith a blanket.” Familiar poses like Warrior II and ReverseWarrior can benefit these students. In theseposes, Ana proposes students stand withbacks against wall in order to build strengthin the legs and to sense for lengthening thespine. She expands on where these poses aredirectly targeted, “ Wall work is helpfulto learn to tuck the tailbone down. This is anessential step in developing more length andspace in the lower back. The Basic Move oftucking the tailbone teaches the student toreclaim an area frequently abandoned — thebutt muscles.”

Where a block is available, use it for poseslike Extended Warrior. “The nature of

YOGA STYLES

PROPS & POSES FOR SCOLIOSISAna Forrest’s advice for balancing anS-shaped spineBY BARBARA PASSY

Photo provided courtesy of Forrest Yoga

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scoliosis is to collapse. For standing poseswhere one hand is on the floor, use a blockunder the hand to create spaciousness in thehips and length that is needed in the torso.”3. ORGANIC RELEASE WITH FLOORMOVESSometimes, we need a bit of reminding thatthere is a solid support right beneath our feet.It’s just not intuitive. The same goes for usingthe floor for poses for these students. Abswith a roll (left), a signature pose of ForrestYoga, uses the floor as well as a rolled up mator a block to open up stuck spaces. Here’s howto practice this pose. From a lying downposition with hands behind head, bend kneesand straighten the legs up toward the ceiling.Inhale and keep using the abs to press lowback into the floor. Hold the breath, curl thetailbone up, and squeeze the roll (a mat foldedlengthwise and then rolled) or a blockbetween the thighs. Exhale and lift the headand shoulders up off the floor. Curl thetailbone a second time, squeeze the mat, andpull the lower belly down toward the spine.Inhale, and relax the head to the floor. Do 3rounds to start.

Ana explains, “ Standing forward bend withneck traction is great for lengthening andunraveling the whole back body — neck, ribs,muscles, spine, buttock muscles, hamstrings,calves. This pose uses gravity to help to create

space in the bones and muscles.” Boat with a Block is a powerful strengthenerand decompression pose. In this pose,student starts face down and uses strong legsto squeeze a block between ankles and keepsarms in goalpost. With deep inhale andthrough long slow exhale, student lifts chestand legs and squeezes block strongly whilelengthening low back. In contrast to wheel and more intensivebackbends, little backbends are cumulative innature. By practicing regularly, students canbuild strength and open up new space withintheir lower back. During Savasana, Ana provides an assistcalled Neck traction. She said, “Cradle theirskull and brain in your hands, breathe withthem to help release habitual tension held inbrain, neck and spine. Focus on running thewarmth from your hands in an affectionateand soothing way into their brain. On thestudents exhale, smoothly and gentlylengthen the neck. Do not pull into where theyresist. Do the neck traction action in a waythat invites release.” Gifting these students with deeper breath andhelping them with props will allow them totransform both their practice and their lives!Photo provided courtesy of Forrest Yoga

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YOGA STYLES

MINDFULNESS MEDITATIONOf Flowers, Mountains, Water & SpaceBYJANET LAU

Often our minds are carried away bydeadlines, worries, regrets, and stress; it isdifficult to cultivate a sense of freedom andlightness even if we want to. Here I share avery simple useful meditation practice taughtby Zen Master Thich Nhat Hanh.

Once you have found a space for yourmeditation, sit with your legs crossed or inJapanese kneeling position, whichever allowsyour spine to be naturally upright, your eyesclosed, resting your hands wherever findcomfortable.

This practice is composed of five stages, youcan practice each stage as an individualmeditation, or you can practice all five stagesat one sitting.

FIRST STAGE: CALMING THE BODYAs you breathe in, say to yourself: Breathingin, I know I am breathing in. (Or shorten to:

In)As you breathe out, say to yourself: Breathingout, I know I am breathing out. (Or shorten to:Out)

Resting our awareness at the abdomen, wenotice the expansion of the belly as we inhale,and we notice the contraction of the belly aswe exhale. As we inhale, we acknowledge thepresence of the inhale, and as we exhale, weare aware that it is an exhale. Allowing thenatural breath to flow freely in and out of ourbody, we simply notice each breath coming inand leaving us as if we are a door keeper,watching guests coming in and out of abuilding without any expectations orattachments.

Stay with this stage for a while until younotice there is a sense of peace and calmness,then we can move onto the second stage of thepractice.

In, OutFlower, FreshMountain, SolidSpace, Free

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SECOND STAGE: FLOWER FRESHAs you breathe in, say to yourself: Breathingin, I see myself as a flower. (Or shorten to:Flower)As you breathe out, say to yourself: Breathingout, I feel fresh. (Or shorten to: Fresh)

When we look at small babies and smallchildren, we are happy and joyful because oftheir freshness. All of us are born as flowers,very fresh. When we smile, our smile offersfreshness to ourselves and others. Happinesshas a natural contagious effect and when weare happy, it is easier for those around us to beat ease and happy. However, when we areoccupied by our worries, frustration, and ouranger, we lose our freshness and our flowersare dying.

STAGE THREE: MOUNTAIN SOLIDAs you breathe in, say to yourself: Breathing

in, I see myself as a mountain. (Or shorten to:Mountain)As you breathe out, say to yourself: Breathingout, I feel solid. (Or shorten to: Solid)

When we feel agitated, worried, impatient,and angry, we are carried away by theemotional storm within our mind conscious-ness. This is a good time for us to learn frommountains. If you look at any mountain, wenotice the solidity of the mountain, it stayssolid no matter what kind of weather it isgoing under. When there is a typhoon, youlook at the trees on the mountain, they mightappear like the trees are about to break, butwhen we look at the mountain, we notice themountain continues to be grounded firmly toMother Earth.

STAGE FOUR: WATER REFLECTINGAs you breathe in, say to yourself: Breathingin, I see myself as still water. (Or shorten to:Still Water)As you breathe out, say to yourself: Breathingout, I reflect all that is. (Or shorten to:Reflecting)

Have you ever been to a pond or a lake withwater that is very still on a calm day? Noticehow the calm water can reflect everythingaround the lake? As a bird flies over the lake,the lake can reflect the bird, and once the bird

has flown away from the lake, the lake leavesno trace of the bird. The still water is verysimilar to our mind when it is calm and freefrom emotions, we can reflect all that iswithout any distortion.

FIFTH STAGE: SPACE FREEAs you breathe in, say to yourself: Breathingin, I see myself as space. (Or shorten to:Space)As you breathe out, say to yourself: Breathingout, I feel free. (Or shorten to: Free)

Thich Nhat Hanh says, “Space is the symbol ofliberty.” When we want to be happy, we needto allow ourselves to have enough spacewithin us and around us. This is veryapparent when we go to work by MTR in themorning. You may notice there is not muchspace around us and it is very easy for us tobecome agitated and irritated. But when wetake a hike in the nature (and there aren’tmany people around you), we might immedi-ate notice the sense of peace and joy arisingwithin us.

Here allow us to use this exercise to discoverthe space within us, so that we can start toallow space around ourselves, freeingourselves from chasing after material success,and eventually we learn to provide space toothers and also becoming a bigger containerof life, allowing life to flow through us.

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AYURVEDA

PEELING AWAY THE LAYERSBalancing our koshas reveals our sparkBY KAPILMURTI

The yogic view of human beings as having fivedimensions, Panch Koshas. Panch meaningfive and kohas meaning sheaths. The sheathsor layers fold into one another, cover oneanother. They are separate, but also intercon-nected and interdependent. At the centre ofthese sheaths lies a divine spark, our spiritualreality, who we really are, the Atman.

ANNAMAYA KOSHAThe outermost sheath is Annamaya Kosha, orPhysical Body. This is made up of bones,tendons, muscle groups and other gross anddense masses. These are made up of the foodwe eat. So physically speaking we are what weeat!

When out of balance, we may suffer tightnessand even disease. A powerful way to restorebalance and harmony to our Annamaya Koshais through the practice of asana. As asana aredone with intent, focus, and awareness, theybecome tools for treating and managingdifferent ailments that plague the physicalbody, as well as converting tightness andstiffness into comfort and ease.

PRANAMAYA KOSHASecond is the Pranamaya Kosha, or EnergyBody. Prana is the vital force that permeatesthe entire body, and it also energizes all theother Koshas. The energy body is discretefrom the physical body, but occupies the samespace as the physical body. The energy flowsthrough channels known as Nadis.Nadis are not the same as nerves, but aredistinct pathways through which pranamoves, in a similar way to Chi or Qi movesthrough the meridians in the TraditionalChinese Medicine system.

When there is an imbalance in the energybody, we feel tired. Since the energy body alsocontrols our circulatory, nervous, lymphatic,and immune systems. Problems related tothese systems is also an indication ofimbalance and disharmony in our pranamayakosha.

Renowned yoga master B.K.S. Iyengar says,“To generate prana you must cultivate theextension, expansion, control, and restraint ofyour normal breath. And doing that with thebreath is the practice of Pranayama.”

MANOMAYA KOSHASThe third sheath, Manomaya Kosha, orMental Body, constitutes mind, thoughts,feelings and emotions. This dimension takescare of the basic instinctive needs and desiresof the individual. It also organizes andprocesses the sensory inputs we constantlyreceive from the external world. The mentalbody consists of four parts: Manas (instinc-tive mind); Ahamkara (sense of ‘I’ness);Chitta (storehouse of memory) and; Buddhi(decision making faculty).

Disharmony within Manomaya Kosha can befelt as a restless mind with many conflictingthought patterns moving in differentdirections. It is reflected in a dissipated andconfused state of mind with negative thoughtsand destructive emotions, worries, and anger,occupying our mind.

Practicing pratyhara and dharana can balanceour mental body. The practice of pratyharameans sense withdrawal, i.e. withdrawing thesenses from their objects, and it is achieved bycultivating an attitude of a witness towardsour sense experiences. Once the senses arewithdrawn, the mind is ready to concentrate.Concentrating the mind on a single object isthe practice of dharana. A focused and clearmind does not dwell on the negative; itbecomes a constructive force for oneself andfor the environment.

VIJNANAMAYA KOSHAThe fourth sheath, Vijnanamaya Kosha, is theWisdom Body. It consists of good intellect,intuition, wisdom, higher knowledge and

psychic abilities. At this level we begin toexperience feelings and emotions of a highernature, for example, love, compassion, joy,security, accomplishment. At this level ourhigher Buddhi awakens and wisdom dawns onus. We can also say our Inner Teacher hasawakened.

ANANDAMAYA KOSHAThe fifth sheath, Anandamaya Kosha, is theBliss Body. It is the closest and mostintimately in contact with our pure spirit,Atman, which is the core of our being.Ananda, or bliss, here is much more than anemotion. It is a never ending experience ofpeace, joy, and ecstasy from being in contactwith the core of our being, Atman.

Most of the work needs to be done in the outerthree sheaths, for which we can use regularpractice of asana, pranayama, pratyhara,dharana and dhyana. As our body, energy andmental dimensions come into balance, ourability for knowing true knowledge awakens.This Inner Teacher, or Wisdom Body is everpresent, it just needs to be uncovered. It inturn is in a constant state of harmonizing andbalancing with the innermost sheath. And aswe are drawn in towards the Atman, we beginto live in Bliss.

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TEACHER FEATURE

MICHELLE RICAILLEThe practice of loving all beings unconditionally

Michelle with son, Theo

HAVE YOU EVER MET ANENLIGHTENED BEING?Yes, my guru in India and ahealer/yoga teacher in Singapore.

IF YES, HOW DID YOU KNOWHE/SHE WAS ENLIGHTENED?First you can tell by theirpresence: warm, full oflove, present and powerful, butwith out the Ego. They see theworld and all begins as one, nojudgment is put on anyone.They have the ability to see thingsmost humans can not see andhave the ability to heal with theirmind, hearts and hands. Secondthey have both shared theirexperience with me of whathappened when they reached thatstate of Samadhi. Both experi-ences where quite similar.

Many yoga books talk about themeaning of yoga as Union, Union

of the mind and body, but what Ihave realized through my years ofbeing a student and teacher is the true meaning of yoga is theunion of the self becoming onewith the divine. My guru says youdo not need to spend hourspracticing yoga asanas,pranayama and meditation toreach Samadhi. It’s the practiceof loving all beingsunconditionally and the practiceof self-less service, Karma Yoga iswhat brings you closer to thedivine and to that state ofSamadhi.

DO YOU THINK IT ISPOSSIBLE FOR ANYONE TOACHIEVE SAMADHI?No I do not think so. I believe itdepends on ones karma, past lifeexperiences, dedication,guidance from a proper guru andif and when they are ready to

receive such a gift of reachingSamadhi.

Michelle currently teaches at Flex in HongKong. She has been teaching yoga for thepast 14 years and is an E-RYT 500 withYoga Alliance. She currently teaches at Flexin Hong Kong and is the founder anddirector of Avani Asia Yoga Academy, a200-hr Registered Yoga Alliance School. Michelle spent many years in the fitnessindustry before diving deeper into the studiesof Yoga. In 2007 she went to Chennai, Indiaand studied at the Krishnamacharya YogaMandiram. In 2008 Michelle studied at theYoga Vidya Gurukul Ashram in Nasik, India,www.yogapoint.com where she obtained herAdvanced Hatha Yoga Teacher TrainingCertificate and found her Guru. Michelle hasalso studied with various teachers aroundthe world in the traditions of Anusara andIyengar. Besides being a Yoga instructor whotravels around Asia teaching Yoga TeacherTrainings, Yoga Detox Programs and YogaTherapy Workshops. Michelle is also a

Certified Homeopath Practitioner andmother of two. Michelle’s main goal in lifeis to live, teach and mother from theteachings of her heart, help heal as manypeople as she can and help serve humanity.

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If you practice Ashtanga or any flow practice, you will probably havestruggled through Chaturanga Dandasana many times. Despite therepetition, how do you know if you are doing it correctly?

Even though I thought myself pretty strong, my early experiences withChaturanga left me with aching arms, shoulders, chest and back. Itwasn’t until I started having pain in my wrists, elbows and shouldersthat I consulted anatomy books by David Coulter, Ray Long and othersto have a better understanding of this common, but challenging pose.

CHATAURANGA VS PUSH-UPWhile the two movements seem similar, a push-up focuses on anteriordeltoids (front of shoulders) and pectoralis major (chest muscles).Hands and elbows are usually wide apart as the body is lowered downto just above the ground and then pushed back up.

With Chaturanga, the hands are just at shoulder-width apart withelbows bending to 90 degrees, and no lower. The upper arms squeezeto the sides of the ribs. Muscularly, the important shoulder girdlestabilizers or scapulothoracic muscles: serratus anterior, pectoralisminor, rhomboid and trapezius are all used to keep the shoulder bladesstable during the movement. In addition, the core muscles comprisingpelvic floor and transverse abdominus should be contracted. Energeti-cally moola and uddiyana bundhas should be activated if you arefamiliar with them. If you are not familiar with these terms, it is best toconsult a teacher, as they are quite complex concepts to explain here.

Ashtanga vinyasa also teaches a specific dristi, or focal point, being onthe ground about two inches forward of your head.

DIFFERENT APPROACHES TO CHATURANGAChaturanga can be practiced on its own. You can work your way up toholding it for a minute to develop cardiovascular endurance andmuscular stamina of shoulder, arm and core muscles.

It can also be practiced in a traditional Ashtanga vinyasa sequence orother flow sequence. Here it is usually practiced in with UpwardFacing dog and Downward Facing dog to link other poses together.

Correct transition from high plank to Chaturanga within the vinyasasequence is critical to avoiding wear and tear of the tendons andligaments of the shoulders.

When in high plank, and before lowering to Chaturanga, stabilize theshoulder blades by engaging the serratus anterior (side of the ribs,below the armpits and chest muscles) and pectoralis minor (chest)muscles. In this way the shoulder blades (scapula) are broadened awayfrom the centre and their inner edges stay on the back ribs.

Inhale first, then as you exhale, squeeze the elbows towards the sides ofthe ribs as you lower down till the elbows are at 90 degrees and theupper arms are in line with your torso.

BUILDING UP TO FULL CHATURANGAIf you feel weak or shaky, try cat pose to start with. With knees on thefloor, engage core muscles, on an inhale. Then exhale and start to bendthe elbows, squeezing them towards the side of the ribs as you lower

your upper body until your elbows are at 90 degrees.

Your chest could be slightly lower than your tummy. Push back up andrepeat. Practice this 10 – 15 times, two to three times a day until youbuild up the strength to do full Chaturanga with knees off the ground.

Beginners also need to gain core strength so they can control theposition of their pelvis when lowering down. If core muscles are weak,the pelvis drops quickly and lower back can be over arched, compress-ing the intervertebral disks of the spine.

To work on core strength, lie on the ground with your knees bent andyour hands interlaced behind your head. You can place a folded towelunder your pelvis if the floor is not comfortable. Take a deep breathe,then with your lower back pressing down to the ground, curl upwards,lifting head, neck and chest. Look towards your knees and hold thisposition for 7 – 10 breaths, repeat 10 times.

WHAT’S THE PROBLEM WITH DOING CHATURANGA WRONG?As a teacher I see new student doing Chaturanga with their head liftedup, jaw tense, hands cupping the ground, shoulders rounded, pelvisdropping the ground, compressing their lower back, shoulders juttingdown putting all the body weight onto the neck and shoulder joint.

It makes me cringe to think of all that unnecessary pressure andtension building along the tendons of the chest muscles, the ligamentsof the shoulder sockets, and the fascia that wra around them. As aresult all these connective tissues can become thicker and denserentrapping nerves from the neck and restricting blood flow. At thelower back, the compression resulting can put excessive pressure onthe intervertebral disks in the spine.

Chaturanga is a very common pose, but because we often movethrough it quickly on our way to another pose, we often overlook it. Ifyou are struggling with this pose, I encourage you to seek one-on-onetime with your yoga instructor. Sometime just 5 minutes is enough toset you on the right track of the Chaturanga train.

YOGA ASANA

CHATURANGA DANDASANAMuch more than a push-upBY CHRIS POON

Half Chaturanga

Full Chaturanga

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30 NAMASKAR

DRISTI - SAMADHI

SAMADHIUNPLUGGED

Is Samadhi a practice, or the result of our practice?BY VALERIE FANECO

YOGA TO BLISSPattabhi Jois & Buddhism perspectives...........p34

THE FINAL LIMBMoving in towards true nature...........................p35

BHAGAVAD GITAWhat Krishna taught Arjuna about Samadhi..p36

KUNDALINI PERSPECTIVEAdvice for householders on the path ...............p37

KNOWER, KNOWN, KNOWINGThe triad of meditation........................................p38

THREE INSIGHTS TO SAMADHIDrawing from texts and poets............................p39

October 2013 31Amanpulo, photo courtesy of Aman Resorts

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A cursory glance at the word “samadhi” in theonline dictionary shows it defined as “a stateof deep concentration on the object ofmeditation, a state of being totally aware ofthe present moment; one-pointedness ofmind”.

A closer look at this definition reveals it refersto the state of yoga. Samadhi is understood tobe a state of complete absorption.

Since yoga is first a practice as well as aphilosophy, we can ask ourselves thefollowing question: is samadhi a practice, or isa result (the result) of our practice?

The first chapter of Patañjali’s Yogasûtra(circa 200 BC) is called “samadhi-pada”, thechapter about samadhi. It highlights samadhias a state of complete absorption that is one ofthe highest goals in yoga and the stepping-stone towards final liberation.

Herein Patañjali defines several levels ofsamadhi, which may be focused on an objector not. When the attention is held on a object,it is called sabîja-samadhi (meaning with aseed, bîja). When there is no object to hold themeditator in focus, it is called nirbîja-samadhi(seedless).

THE CARROT FOR THE DONKEYPatañjali presents the fruits of yoga early inthe first chapter. Right at the beginning hesays (I.3) tada drashtuh svarûpe avasthanam.Drashta is “the Seer”. This witness (that partof us which sees clearly) is none other thanthe seeker’s deep Self restored to the placewhere it should be: when the fruits of yoga areripe, the seeker is once again connected to histrue Self who drives the bus, standing behindall actions, words and behaviours.

Another glimpse of the high states of samadhicomes in aphorism I.17 where he describes astate called samprajñata, a special kind ofwisdom that is complete with regard to anyobject we choose, whether it is gross(material, vitarka) or abstract (vicara). In thenext sûtra (I.18) he mentions “another state”(anyah) beyond anything we can comprehend,where the focus is also whole, but where thepractitioner is not held by anything… We willcome back to this later.

In these few aphorisms a “taste” of samadhi isgiven, a little preview of what will bedeveloped later.

AND NOW DOWN TO BUSINESSIn the last aphorisms of chapter I (41 to 51)Patañjali becomes more eloquent on thesubject. He starts by presenting various levelsof sabîja-samadhi (with an object). In sabîja-samadhi there are several stages of refinedfocus where the yogin is completely absorbedin the chosen object of meditation, as thoughhe has merged with it.

According to Patañjali this is the result of aprocess, not an accidental event. He describesthis process in the way he would describe aladder: you can only walk up the ladder onestep at a time, patiently working your way up.How? By the regular, sustained practice of theeight limbs of yoga. We step from one rung ofa ladder to the next as we advance on the pathtowards the ultimate goal, nirbîja-samadhi(I.51), which we may or may not reach.

Gradually, once all the previous steps havebeen mastered - that is, once the sensoryfaculties have been controlled, the attentionrefined, the focus maintained - at last thequalities of the object are understood in sucha way the yogin is no longer connected withthe word referring to it (shabda), the

information collected about it (jñana), thesensory stimuli that come with it (vikalpa).He understands the essence of this object in away that cannot be expressed. He just knowsthe object, and he knows that he knows. If theobject of meditation is a flower, for example,his understanding of it goes beyond its name,its definition, its smell, its colour, or theassociations and feelings that come with it.He is the flower, because he has grasped itsnature on the most intimate level. Thisknowledge is akin to a deep understandingreaching far above the intellectual domain.

BUT WAIT, THERE’S MORE!No matter how blissful this state may seemwhen explained to us in this manner, it is stillnot the big one. The highest samadhi is a statebeyond most people’s comprehension.Patañjali does not even try to describe it; hesimply calls it anyah, “the other one” (I.18)because it is in “another league”. Later on atthe end of chapter I he calls it nirbîja-samadhi(I.51), or “seedless complete absorption”:when one is able to repeat the same process ofconcentration leading to flawless focus and acomplete unconditional understanding, butthis time without an object to support theprocess, it is nirbîja-samadhi. This is completebliss; there is no turning back.

Unlike the earlier mentioned situationswhere we were linked with an object (sabîja-samadhi), this ultimate stage stands alone,with no refinements, no levels, only the purestlight shines… we are held by nothing (no seed,no object), and we hold nothing. A single sûtraat the end of chapter I mentions it, withoutany further attempt to describe it…

Which brings us to this question: can onedescribe something that is clearly beyonddescription? Maybe the answer is that youcannot. Or perhaps it is possible to get an idea

highest samadhi is a state beyond mostpeople’s comprehension. Patañjalidoes not even try to describe it

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of it up to a certain point, by makingassociations with situations that we haveexperienced and are familiar with, and byusing our intellect. But in order to convey theessence of it we have to admit that words havetheir limitations, and therefore our percep-tion will only ever be partial and intellectual.

What is the nature of this state? Some peoplesay that in the highest state of meditationthere is a void because the mind has beenemptied of its content. Have you ever heardanyone say: Meditate, relax, just empty yourmind?

I do not believe there can be such a thing as anempty mind. Patañjali gives us clear indica-tions that samadhi is in fact an experience offulfilment, either with the object of medita-tion (sabîja-samadhi) or with pure unadulter-ated light, in the absence of an object (nirbîja-samadhi).

Indeed the prerequisite is for the mind to becleansed of its usual clutter and for thememory to be purged of its content (smrtiparishuddhau I.43), but the space that hasbecome available then becomes full again!This time it is filled by the object (or thelight), which alone shines (artha matranirbhasa I.43). So in fact samadhi is anexperience of fullness, not of emptiness.

CAN I HAVE MY CAKE AND EAT IT?Whether we consider the systematic mannerin which Patañjali describes the eight limbs ofyoga in chapter II, or the similar approachthat makes one progress through the variouslevels of samadhi in chapter I, it is obvious thefruit does not just fall from the tree, thatsamadhi does not happen randomly. It mayoccur, or it may not. If it does happen, it is theresult of a careful process punctuated byappropriate practice. Being fixed on it as animmaterial goal we have heard of but never

experienced (anushravika, I.15) is bound tocreate frustration, tension, and a sense ofattachment that would in fact steer us awayfrom it. If we can be engaged on the path ofyoga with lightness rather than heaviness, orin other words with no attachment to the fruitof our practice, then the fruit may eventuallygrow and be ripe for picking.

To be liberated or - as some would say -enlightened, is to be totally released from allattachments and identifications. It wouldmean we are completely detached not onlyfrom all material things in this world, but alsofrom our relationships, the people we love, thejoys and sorrows we come across. Thisdetachment would also apply to all ourdesires, wishes, likes and dislikes. Everythingthat forms the fabric of life!

So in the end does samadhi really matter? Atthe end of chapter IV (sûtra IV.31), Patañjalimakes it clear that for the yogin who is“almost there”, on the threshold of liberation,everything has become insignificant.Liberation is no longer a matter of concern forhim, and whether or not he takes the last stepis not relevant, since the pursuit of it alsobelongs to the domain of attachment.

There is no such thing as “collective samadhi”.You cannot reach it in the company of otherpeople, even if they are like-minded seekers.To be in samadhi means to be alone. Thisaloneness is what makes liberation possible.Freedom from suffering also means freedomfrom all the things that make life enjoyable.Yet it takes a lot of work and a steady yogapractice to find balance in this life. So if beingenlightened means that I need to give up onthe life that I have come to love, do I reallywant it? To be honest, I think I don’t.

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DRISTI

YOGA AS APATH TOBLISSBuddhist &AshtangaperspectivesBY KIM ROBERTS

Patanjali’s classical Ashtanga yoga presents astep by step path that leads the practitioner toincreasingly subtle states of awareness,leading up to the experience of Samadhi. Theword Samadhi is translated variously bydifferent adepts: Georg Feuerstein uses theword enstasy. Desikachar mentions “com-plete integration with the object to beunderstood.” Richard Freeman calls it deepmeditation. B.K.S. Iyengar calls it union, andif you consider we also translate “yoga” asunion, we could say Samadhi is the realizationof the yogic path.

Ashtanga in Sanskrit means eight limbs, andthe practice of yoga as most know it today—asana— is just one of those limbs. Yama andniyama, the first two limbs, deal withfoundations such as ethics and behaviour—basically how to be a decent and disciplinedperson as a first step in purifying the mind.Asana, translated as posture, at least from theYoga Sutra point of view, means the posture ofmeditation. Popularization of yoga in themodern era has expanded this term to includeall the physical poses found in yoga studiosthese days that help balance the subtle energysystems. Most modern yoga classes will onlyinclude two of these limbs: asana and

pranayama. But essentially, yoga is aboutlearning to meditate by preparing the nervoussystem, then guiding the mind to stillness.

So, how does one do that? And how does theyoga practice know today help facilitate thisprocess of guiding the mind into stillness?

On my first trip to India to study withPattabhi Jois, I learned these steps are thesupposed background of the yoga practice,and yet I noticed we never discussed them.Pattabhi Jois’ famous motto advises that yogais, “99% practice, 1% theory.”

In the afternoons we would congregate onGuruji’s steps in hopes that he will come outand sit with us. It was very casual, butoccasionally he would entertain questions.One day I found the nerve to ask Guruji aquestion about the physical practices of yoga.

“If Ashtanga is for purifying the body, how dowe purify the mind?” I asked.“Ashtanga yoga is for purifying mind,” he said.

If Ashtanga is all about mind purification,then why do we emphasize the body so much?I pondered that for a few days. Next time we

freedom from bondage to theconditioned world

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had “conference” on Guruji’s front steps, Iasked again.“Why so much emphasis on the body?” Iasked. “Why don’t we practice the other sevenlimbs?”“Asana is door” he said in his broken English,“then discovering other limbs.”

Beginning with a physical practice, the mindbegins its training. You learn focus anddiscipline; where to place feet, hands andgaze. You also learn to identify subtle (andsometimes not so subtle) sensations in thebody. But then for the practice to evolve, theremust be some context.

One simple place to start connecting theasana practice to the other limbs is byconnecting the awareness to the breath.Pranayama, the fourth limb treats the subjectof breath, and how to harness it and put it touse in the service of meditation. Prana, thesubtle and intangible life force in the body,rides on the breath. You can track themovement of prana by observing the flow ofbreath. You can experience this in yourself,and with practice, it’s possible to observe thisflow in others as well. This is a great skill tohave as a teacher as then you can help guidestudents to awaken areas of the body that maybe asleep. The ability to observe subtlepatterns in the body requires extremesensitivity. This is created by finely tuning theawareness by lessening distractions.

Pratyahara, the fifth limb, translates as“withdrawing awareness of sensory objects.”It’s changing the allegiance from externalreference points to internal ones and could beconsidered a primary step in attaining a stateof meditation. One practical way this mightmanifest is you suddenly notice you havemoments of being completely absorbed inyour practice, and not distracted by whateverelse is happening in your environment.

The last three limbs of Ashtanga yoga,dharana, dhyana and samadhi, sometimescalled samyama together, are essentially moreand more subtle levels of meditation,culminating in a state of ultimate freedomfrom bondage to the conditioned world—themukti, or liberation all yogis seek. Essentiallythese last three limbs convey the practitionerthrough a process of refining the awareness,with longer and longer periods spent inundistracted mindfulness, eliminating thegrasping that perpetuates ego.

So while the yoga practice as you mayunderstand it happens on a sticky mat, withexperience, it may evolve into a still seatedposture as the mind becomes increasinglysettled. This is the most conducive environ-ment for Samadhi to arise.

While there is wisdom in the “99% practice,1% theory” method, over the years it hashelped me enormously to study the classictexts on meditation to formulate a sort of map

of the terrain. If this is a spiritual path we arewalking, it helps to know where you’re going.

The Buddha’s gift to humanity was to createthis map—a legacy of teachings on trainingthe mind to be present in order to recognizeits true nature. When you are able to rest themind without distraction on a chosen objectfor an indefinite period of time, then this isSamadhi. This state has been described as afeeling of quiet, comfy blissfulness.

But, according to the Buddhist path, this isjust the beginning. Once you are able to restthe mind for a period of time in this state,then, you can start to inquire into the natureof mind. Settling the mind on an objectrequires mindfulness; what arises after that isan awareness of the entire process. Mindful-ness is recollecting what you are doing, andalertness is being aware of what is occurring.You can use different objects of meditation tolearn this process. So you could use the breathas your object of focus to train the mind to bepresent. With practice, you can use the minditself as the object of meditation—observingthe process of awareness with an attitude ofnon-judgement. This is when things getinteresting.

So how does jumping around on a yoga matget one there? Good question. You begin bybringing mindfulness and awareness to theprocess. Mindfulness is the faculty of notforgetting what to do and what not to do. Itsimply means recollecting what you are tryingto do in the practice—remembering posturesand internal mudras.

But unless there is also some element ofawareness, it’s entirely possible to bypass thisprocess of moving toward meditation andkeep the practice on the purely physical level.So you also add awareness, a larger view ofwhat you are doing. You observe the processwithin the context of mind and its truenature, which, according to some, is empti-ness. According to Buddhist philosophy, it isthis insight—the vipassana aspect ofawareness—that cuts suffering at its root. Sowhile you continually return to the breath,you also keep an open inquiry into the natureof all that is unfolding in the awareness.

The whole point is to be present in your bodywithout distraction and without attachment.Right now. That is meditation. Extend that,and you have Samadhi, which some say is ournatural state of being. So if you continue withpractice in a disciplined way, eventually youwill find your way home to pure, unadulter-ated bliss.

DRISTI

SAMADHI,THE FINALLIMBTowards ourtrue natureBY SUDEVI SUNDARI

Patanjali’s yoga sutras provide a lucid andprecise understanding of Samadhi. In simpleterms a (state of super consciousness broughtabout by mantra or meditation in which theindividual makes contact with the Divine)-absorption in the Divine energy. Samadhi isthe final limb on Patanjali’s eight-limb Yogaladder.

Yama, Niyama, Asana, Pranayama,Pratyahara, Dharana, Dhyana and Samadhi.The last three of the eight limbs, Dharana,Dhyana and Samadhi are known as theAntaranga, or internal Yoga, meaning theyoccur solely in the mind of the yogi.The yoga ladder is designed perfectly for theyogi to advance steadily and systematically tothe last limb, Samadhi.

By having a deeper understanding of the sixthlimb Dharana (concentration) we canexperience small doses of Samadhi.

Concentration means to steadily focus or tohold the mind on one form or object for a longtime. Technically the term Dharana meansfixing the mind on one object or sound(mantra) ‘desa-bandhas cittasya dharana’.Dharna means to control, hold or support.Concentration is impossible withoutsomething for the mind to hold on to. In deepconcentration the senses become still, oneloses awareness of the body and his surround-ings. For example, when one is engrossed inreading a really good book, they will not hearif someone calls their name or is evenstanding before them, such one-pointednessof the mind is called Ekagrata in Yoga.

Where and how to concentrate? Yogisgenerally concentrate on one of the sevenchakras. The sixth chakra known as the Ajnachakra is the seat of the mind during wakingstate. Also known as the Trikuti ‘the third eye”or the eye of wisdom, it is the space betweenthe eyebrows. Sri Krsna recommends inBhagavad Gita 5.27: ‘sparsan krtva bahirbahyams caksus caivantare bhruvoh’ - shuttingout all external sense objects one should fixhis vision between the eyebrows.

This beautiful unfolding journey from Yamato Samadhi is our goal, once we experience

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Dharana, then Dhyana becomes easy, leadingus ultimitely to our final destination beingSamadhi. As yogis it is a necessary and anatural progression for any sincere yogi.Whatever effort one has put into theirpractice is never lost, it’s like having aspiritual bank account, where even if we donot reach full Samadhi in this life we willcontinue where we left off in our next life.

After 20 years of practicing yoga and teachingteachers, I have experienced mini states ofSamadhi where I have really experienced thatI am not this body, that I am pure spirit soul,part of the one “Divine” realizing I amnothing but an instrument of the Divineserving with love.

Maintaining our practice with enthusiasmand determination is our challenge. Withthese two qualities we will finally reach thatblissful last limb, Samadhi, where we get totruly experience our real nature, that of ‘sat-chit-ananda’. We are eternal with fullknowledge, and best of all, full bliss!

DRISTI

BHAGAVADGITA VIEWKrishnaexplainssamadhi toArjunaBY SANKIRTANA DAS

I like to write for Namaskar. I like to be heard,to be seen as important and to have admirers.Perhaps I’m not an exception in this regard.However, when writing about sacred topicssuch as Samadhi, I should desist frompresenting merely my view. Dristi impliesfocal point, however – in my observation – inthis magazine it is often misunderstood asopinion. I’m not saying there is no room for

personal opinion in this publication, howeverwhen attempting to explain the meaning ofsacred concepts such as Samadhi, I choose thetraditional version over my opinion.

It is just like gold: gold has scientificallydefined qualities. Genuine gold will matchthis scientific description even if I might havea differing opinion as to what I consider to begold. We may differ about where to purchasegold or whether gold is a good investment, butthis does not change the quality of gold.Similarly, Samadhi is a given condition ofconsciousness. Lacking realization I’m unableto describe this condition, and consequentlyshould not present my view as if it would be ofimportance. It would be meaningless and notworth the paper it’s printed on. Accordingly,in this dristi discussion about Samadhi, Ipresent the view of sacred texts instead ofconjecturing something of merely opinion.

Hence, here is an excerpt from the classicalyoga scripture, the Bhagavad-Gita, whereinArjuna specifically asks how to verify whetherone has achieved Samadhi:“Arjuna uvaca — sthita-prajnasya ka bhasa,samadhi-sthasya kesava; sthita-dhih kimprabhaneta, kim asita vrajeta kim…”

yoga ladder isdesigned toadvance steadilyto the last limb

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O Krishna, what are the symptoms of onewhose consciousness is thus merged intranscendence? How does he speak, and whatis his language? How does he sit, and how doeshe walk?” (2.54)

Although these questions seem to deal onlywith a person’s external behavior, eachquestion has an internal import. Thesubsequent answer clarifies:“The person in Samadhi is detached from bothhappiness and misery. He lives on thetranscendental platform, and therefore hismind cannot be disturbed.”

Krishna then contrasts Samadhi conscious-ness with ordinary consciousness by way of ananalogy:“What is night for all beings is the time ofawakening for the self-controlled; and thetime of awakening for all beings is night forthe introspective sage.”

The attached person and the detached personare as different as night and day. The personin Samadhi is neutral to the happiness anddistress that come from his karma and isundistracted by viewing objects as sources ofsense pleasure.

Krishna gives an example to further illustrate:“A person who is not disturbed by theincessant flow of desires—that enter likerivers into the ocean, which is ever beingfilled but is always still—can alone achievepeace, and not the man who strives to satisfysuch desires.”

The next verse ends Krishna’s answer to thequestion “How does he walk?”:“A person who has given up all desires forsense gratification, who lives free fromdesires, who has given up all sense ofproprietorship and is devoid of false ego—healone can attain real peace.”

The chapter closes by reaffirming the state ofSamadhi and its ultimate effect: “That is theway of the spiritual and godly life, afterattaining which a man is not bewildered. Ifone is thus situated even at the hour of death,one can enter into the kingdom of God. “

Chapter Six of the Bhagavad-Gita, theChapter that outlines astanga-yoga, providesadditional description of Samadhi:“Established thus, one never departs from thetruth, and upon gaining this he thinks there isno greater gain. Being situated in such aposition, one is never shaken, even in the

midst of greatest difficulty. This indeed isactual freedom from all miseries arising frommaterial contact.”

Now the question is how to get there? Is iteven possible with all the distractions of ourmodern society? Here is my opinion: it can bedone if one prioritizes Samadhi as the goal oflife. Like training for an Olympic Medal, theprice is high. But in this case I think it’s worththe effort, certainly more than the attainmentof fleeting name and fame.

DRISTI

KUNDALINIVIEWMe & God,God & Me, areoneBY CHAN CUDENNEC

Samâdhi is the main subject of the first part ofthe Yoga Sutras, Samâdhi-pada. In factSamâdhi is enlightenment itself! It isdescribed as the state of being aware of one’sexistence without thinking, in a state ofundifferentiated “beingness” or as an alteredstate of consciousness that is characterized bybliss and joy.

In Samadhi one’s personal identity disap-pears, There is nothing that separates onefrom the object of one’s choice, and onebecomes one with it.

In Kundalini yoga, Samadhi is total identifica-tion with spirit and embodies the experienceof “Me and God, God and me, are one”.Kundalini yoga is the yoga for the house-holder and one can live an enlightened life aslong as one removes the Ego and vibrates withthe Cosmos. A daily practice helps stayconnected to higher realms of existence.

How can we achieve Samadhi in the practiceof Kundalini yoga? It can be achieved ratherquickly as this form of yoga works the body tothe state of transcending the waves of themind, facilitating the flow of radiance fromthe soul. In a typical Kundalini class, there arewarm up exercises, a kriya or a sequence of

prescribed exercises and shavasana thatprepares the person for deep meditation.

Through the use of refined patterns,meditation can create a communicationbetween one and one’s mind, and betweenone’s body and mind. In Kundalini yoga,mantras are used to activate the meridianpoints in the upper palate of the mouth, whichcontrols the autonomic system, the old brainand limbic systems.

It helps to create a neutral mind andtransports one from a finite point to aninfinite perception of reality connecting oneto the clarity of the soul.

There is a myth that when one sits down, oneshould be able to quiet the mind. This couldnot be further from the truth. For those tryingto meditate for the first time, there arethousands of thoughts per second. One needsto practice and cultivate the art of meditationto achieve Samadhi.

In Kundalini yoga, there is a strong emphasison Naad which is the essence of sound of thevibrational harmony through which theInfinite can be experienced.

Sadhana is the practice of self correction thatprovides the mind and body with a disciplinedchannel to the infinite within one’s self. Theyogic scriptures require 2.5 hours of sadhanabefore the rising of the sun. It is in theseambrosial hours that the auric protection andcleansing of the body are achieved moreeasily. Few people are awake so the clutterand bustle of daily activities do not interferewith the meditators. Knowing the mental andspiritual process and its constant practice areessential to achieve “oneness” and reap thebenefits of connecting with the higher self. Allteachers of Kundalini yoga are required tolearn how to lead sadhana with sacred chants,kriya and mantras for meditation. Sadhanabecomes a joy when one chooses to beconnected to the higher self and the mind ismore active in its subconscious cleansing.Serious Kundalini yoga practitioners dosadhana daily.

Personally, I did not believe that sounds ofsacred mantras could transform and alterone’s consciousness in such a rapid way. Inthe final stage of my Kundalini yoga teachertraining, I experienced several instances ofbeing light, enlightened, inspired, loved andprotected. The feeling is wonderful andecstatic. That must be Samadhi!

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DRISTI

KNOWER,KNOWN,KNOWINGMerging thetriad ofmeditationBY SWAMI VIVEKANANDA SARASWATI

We know in yoga, dhyana (meditation) is acontinuous stream of mental processesdirected toward the object of meditation,accompanied by a controlled expansion ofone’s consciousness. Then dhyana graduallyleads to a co-penetration of the object ofmeditation with the practitioner’s own being.This becomes the highest state, calledsamadhi. In samadhi, the mind continuouslyand to the exclusion of all other objects,assumes the nature and becomes one with theconscious nature of the meditator. The termsamadhi comes from sama, “equal”, thereforeit denotes a state of oneness.

LOSING YOURSELFIn samadhi, only the awareness remains, as ifthe consciousness of objectivity disappears.Actually, the individuality of the practitionerdoes not disappear, but the practitioner’smind and consciousness become one. There isno more awareness of mental functioning (themind apparently enters into a state of void,emptiness). There is no more awareness ofpersonal individuality as being separate fromthe object. Now, the practitioner feels thatthere is no more difference between “object”and “me.” This dichotomy is now impossible.

“As salt being dissolved in water becomes onewith it, so when atman (the Supreme Self) andmind become one, it is called samadhi.The equality and oneness of the IndividualSelf (atman) and the Cosmic Self

(paramatman) is called samadhi, to describewhich is beyond the power of speech, beingknown by self-experience alone.” Hatha YogaPradipika

“[Samadhi is] that form of dhyana in whichthere is neither ‘here’ nor ‘not here’, in whichthere is illumination and stillness as of somegreat ocean, and which is the Great Void(sunya) Itself.” Kularnava Tantra, IX, 9

THE TRIANGLE OF MEDITATIONDuring dhyana (meditation), there isawareness about the Knower (the practitio-ner of meditation), the Known (the object ofmeditation) and the Knowledge that arises inmind about the object of meditation. Thesethree are distinct. In samadhi, these threefuse, merge one into another, and become oneand the same state.

Samadhi is an intuitive cognition referring towhat is directly present; it is the immediacy ofthe reflective experience, the non-intermedi-ateness of perception. This means that hereperception is realized at the level of the spirit,without using any of the intermediarychannels (like, for example, the senses, theimagination, the intellect, etc.), and this iswhy this experience is perceived as identity.

Samadhi is a state of undifferentiated identitywith the target to be known, a self-detachingimmersion into its meaning. In this state, theyogin experiences that state of consciousnessin which he perceives the undifferentiated,unique substratum of all things, creatures andworlds. The part is discovered to be thewhole, every unit is present in any other unit,and everything is a part of the fullness ofwhich the experiencer represents an epitome.The yogin who has brought this process to itscompletion is able to recognize the underly-ing and essentially unconcealed reality of theCosmic Consciousness that represents themost intimate state of all apparently finiteobjects. Here the triad of Knower, Knownand the process of Knowing has beentranscended. The knower (the yogin insamadhi) turns away from the initial objectand doubles back on himself. In so doing, hecreates a situation in which the object ofknowing is the knower himself, and the

process of knowing is also simply the knowerhimself. This state is sometimes described as“void” or “emptiness” (sunya) because of thecontrast with the apparent fullness ofobjectivity that precedes it. It is a process ofprogressively stripping away the outerattributes and characteristics of the object ofmeditation, until the yogin is simply left withthe sheer existential essence of Being.

This process of rediscovery of the undifferen-tiated, unique substratum of everything thatexists is a major feature of the attainment ofspiritual Enlightenment and Liberation. Nolonger do finite objects appear as separate andlimited structures; rather, the Consciousnessout of which all things are composed surfaces,and becomes visible as the true Reality ofperceived objects.

“He, who has this understanding (viz., that theUniverse is identical with the Self), regardsthe whole world as a play (of the Divine), andthus being ever united (with the UniversalConsciousness) is, without doubt, liberatedwhile alive (jivanmukta).” Spanda Karika II, 5

A radical transformation of the perception ofthe external world follows as a result of theattainment of the state of samadhi. The firstexperience of the conscious entrance intosamadhi is ananda - ineffable bliss. Thepractitioner comes into identity with themost interiorized felicity of the Supreme.

Samadhi is an experience which no amount ofexplanation or argument can make communi-cable to another unless the latter himself hashad it previously. If a presumed state ofsamadhi is amenable to analysis in the sensethat by so doing it becomes perfectly clear toanother who has never had it, that experienceactually is no samadhi. Attaining it and takinghold of it must be done by the practitionerhimself or herself, for nobody else can do it forone. The reality of samadhi must be person-ally experienced. It is not enough to be toldabout it or to attempt to imagine it (whichwould be impossible, anyway!). The truth ofthis statement without the direct experimen-tation of it is only an infinitesimal part of thetruth.

As salt being dissolved in waterbecomes one with it,so when atman & mind become one,it is samadhi

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DRISTI

THREEINSIGHTSINTOSAMADHIFromUpanishads toRumi toPatanjaliBY GABRIEL AZOULAY

If you find yourself on the yoga mat, you arebound to hear a variety of odd soundingwords. From the final bow Namaste to thecommonly-heard asana. While the latterrefers to pose, the earlier is a reference to theexperience of unity our teachers hope to leaveus with. Yoga philosophy calls this Samadhi.

As we unravel these two Sanskrit words youwill discover the magic that lies when youstart weaving breath into every aspect of yourlife, not just when you are on the yoga matdoing asana.

The word Samadhi first appears in an ancienttext called Maitrayani Upanishad, morethan 2,000 years ago. Unlike the Englishlanguage where every word has a directmeaning, Sanskrit is a poetic language wheresounds express concepts rather than singularconnotation. Reflecting on the two primarysounds that comprise our word of choice wecan get our first insight into this beautifulconcept. Samadhi can be divided into the twosounds Sama and Dhi.

Sama means: same, equal, even, neutral.While Dhi is a root sound for the English verbto see. Samadhi can thus be considered asneutral vision.

In a poem about 1,000 years ago, the poetJelluladin Rumi, provides us with our secondinsight into the concept of neutral vision:Beyond ideas of Right doing or Wrong doingThere is a field.One day I will meet you there. (Rumi -translated by Coleman Barks)

Neutral vision is thus an ability to rise abovejudgment, which causes conflict, andexperience the connection that exists. Neutralvision allows us to build communities, relateto others, and connect with our ownfragmented sense of self. Neutral vision givesus a clearer idea of the meaning behind the

word yoga which means union. Neutral visionis an action, which we can participate in. Anaction reflected both on and off the mat: am Ijudging my posture as good or bad; am Ijudging the moment as positive or negative;do I hate the traffic jam, or do I accept thesituation and enjoy the magic of being alive,despite the slow moving commute?

Outside the philosophical perspective, yoga isa tangible reality. Connecting to your ownbreath changes your posture, enhances yourpresence, establishes a sense of confidenceand transforms the way others relate to you.

Let’s look at the rest of Rumi’s poem as weconclude with our third insight and theconnection between Samadhi and Namaste:Beyond ideas of Right doing or Wrong doingThere is a field.One day I will meet you there.When the soul lies down in that grassThe world will become too small to talk about.Ideas, language, even the phrase ‘each other”Will make sense no more. (Rumi - translatedby Coleman Barks).

Rumi’s poem concludes with a sense ofunification beyond the daily sense ofseparation most people feel on daily basis.One of yoga’s strengths is bridging this humandimension, with something as simple as theword utilized at the end of class: Namaste.

Where Samadhi is a call to action, Namaste isa reflection of the result achieved throughpracticing neutral vision. Namaste has asimple message, yet requires a full Englishparagraph to translate:There is a place of light, love, peace and truth(recall Rumi talking about a field beyondjudgment).When you are in that place in yourself (Rumiwill meet you there),and I am in that place in myself, then there isonly one of us (Rumi’s echo again: even thephrase each other will make sense no more).

In Patanjali’s Classical Sutras Samadhi sits asthe final rung on his eight-step ladder. Whilethis can seem like a difficult process to follow,Patanjali often refers to the idea of Samadhias being constantly available and easilyaccessible. With our first insight into neutralvision, the second insight sharing a practice ofletting go of judgments, culminating in thethird insight of seeing the connection that liesall around us:...step out into your day and get fully aware ofyour inhale and exhale...feel of the ground beneath your feet, the airsurrounding your head...allow these insights to guide your dailyexperience.

You will be surprised at the shifts youencounter.Inhale.Exhale.Namaste.

Statue of Patanjali

Illustration of Rumi

rise abovejudgment, whichcauses conflict,and experiencethe connectionthat exists

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KARMA

TO THEHEART OFCHILDREN &MOUNTAINSA journey of a thousandsteps begins with a singleyoga classBY MIRANDA YIP

Little did I know when I taught some charityyoga classes at the Big Buddha on Lantau lastyear, that I would be the one to learn so muchabout the human spirit. The charity I was helping raise money for,China Star Light Charity Fund Association,helps impoverished Mainlandchildren with Congenital Heart Disease. Thevenue, at the base of a 34-metre seated bronzeBuddha, was spectacular, and the reason forthe practice heartwarming. Then this year, I had the opportunity to visitsome of the children my yoga classes hadraised money for. They lived in the mountain-ous regions of Guizhou, one of the poorestprovinces in China. It is bordered in the southby Guangxi, to the east by Hunan, to the westby Yunnan, and to the north by Sichuan.

Initially, I had reservations about taking thistrip. It involved difficult trekking, I’d heardbad things about charity efforts in China, notto mention the trip would use up myremaining annual leave.

Nevertheless, over five days in early Septem-ber our team of 14 volunteersvisited six villages scattered around themountains. The mountains were verybeautiful though difficult to travel through,especially for those of us accustomed tothe paved paths in Hong Kong’s countryparks. Our plan was to try to visit at least 2villages each day. With the unpredictable wetweather, our trips often took 2-3 hours ofhiking up steep paths, rocky ravines and thickbamboo groves.

It was indeed a relief when we finally made itto a village and were greeted by schoolchildren with their funny hand salutes, as ifwe were war heroes coming to save them. Therest of the villagers would then come withtrays of teapots and saucers with peanuts andsunflower seeds. The villages we visitedwere simply built, with some scattered stonebuildings and mostly wooden huts enough tohouse two to three families. Children toyswere noticeably lacking, with only a few catslying around lazily and bony dogs barking in

the distance. The latter are not usually kept aspets, but for human consumption alongsidechickens, ducks and pigs. We were taken to meet the children (from 1 -14 years old). Confined to their beds most ofthe time the children were usually pale andtired looking, even though they greeted uswith as much enthusiasm as they could asthey probably knew we were bringing themspecial gifts from afar.

Once the formalities were exchanged, theirmother would try to encourage them to talk tous. But overall they were really too shy to talkuntil balloons were taken out,filled and twisted into various shapes. Thenthey would clap and shriek with delight oncethey recognized the balloon had turned into adog or cow. Even though these children wereused to so much pain and discomfort,something as simple as a balloon could bringthem happiness.

We tried to spend at least three hours with thechildren and their families in each village. Wesat outside the house and chatted over tea. Itwas good when the children asked to get outof bed and take walks outside with us. Gettingto know more about each child was bothinteresting and sad at times, with the mothersconfessing their worries over theuncertain future. But what I realized despitethe gloom painted by the parents, thechildren always remained optimistic. Someobviously knew how to comfort their teary-eyed mothers. Despite being confined tobed, these children remained happy for themost part, sustained by their close familysupport. I wondered if living inthe remote mountains, away fromthe excesses of modern city life, they remaincloser to their natural state of bliss. As we journeyed back to Hong Kong after fivedays, our driver-guide remarked how much heappreciated our kindness toward the village

Miranda with a local Guizhou boy

people. He asked why we came all this way,putting up with holes in the ground for toiletsand pigs snorting around our legs. Heabruptly answered this himself ”I guess thishelps to make one a better person.” I don’t know if I’m any better a person fromthe visit, but certainly learned an importantlesson from these children about remainingoptimistic in spite of pain and discomfort.And the lush greens of the forest andspectacular waterfalls of Guizhou are with mealways.

BOOK REVIEW

SINGING FORFREEDOMby Ani Choying DrolmaREVIEWED BY TIA SINHA

Sadly, human misery is a bottomless pit and wehave to keep filling it up with love andcompassion to stop the most vulnerable fromsinking. This is what I try to do and it gives meunparalleled satisfaction. Ani Choying Drolma

Born in Nepal to Tibetan parents, Pomo wasregularly and brutally beaten by her alcoholicfather from the age of 5. She was a frequentwitness to her father beating and raping hermother. Nearly stabbed to death by her father,Pomo ran away from home at the tender ageof 10 to be ordained as a Tibetan Buddhistnun and was thence known as Ani ChoyingDrolma. She soon came under the care ofTulkyu Urgyen Rinpoche, one of the greatestTibetan Buddhist meditation teachers of the20th century.

She blossomed under the loving care of herLama and his wife who also taught her to sing.

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Endowed with a breathtakingly beautiful,hauntingly tender voice, Ani ChoyingDrolma’s spiritual songs and chants shot herto freedom and worldwide fame.

This autobiography is a poignant account ofAni Choying Drolma’s efforts to leave theprison of her horrid and painful past and to flyhigh, happy and free. She was certainly notthe stereotypical, demure nun. To quote,“Giggles and sideways glances aren’t reallypart of my repertoire”. Ani Choying describeswith great candour her constant battle withhatred and anger. She mentions precisetechniques suggested by her teacher to helpher deal with her rage, hatred and grief. Loveand compassion won eventually and not onlydid she forgive her father but she cared forhim till the day that he died. And she set up aschool in Nepal for young girls ‘whose livesseemed set in stone’. She says, “All are poor,with not much in the way of family. Theyarrive here as if it were the penultimate stopon the road to hell. They’ve had the goodfortune to get off before the end”.

Ani Choying’s life is testimony to the fact thatpain can become a great driver to doextraordinary things for others, to dedicateour lives to serving others. If we learn totransform the hatred, anger and hurt withinus that we all carry, in varying degrees, we canfind genuine happiness and lead a meaningfullife serving others, serving not from anger andfear but from compassion and love that resultfrom dealing intelligently with our pain. Inshort, we can serve others with an open heart.And instead of beating ourselves up for oursorry past, we can thank our pain for helpingus understand others’ pain and thus helpingour hearts open to others.

Candid, witty and unpretentious, shocking inparts yet full of heart and always inspiring,Ani Choying Drolma’s scintillating autobiog-raphy is totally unputdownable, immenselyre-readable and simply unforgettable.

LECTURE

YOU AREFREE HEREAND NOWNotes from a lecture byLama MarutBY VICKY WONG

How often would a spiritual text say “Getready to stop, graduate from working so hardcollecting merit and karma. You have doneenough already, just lay down your burdenwhen you are ready and relax. Be Happy.” It is

not in any self-interest of the religiousestablishment to spread the good newsbecause there is indeed, nothing left to do.

Thanks to Lama Marut’s selfless compassionand the Yoga Studies Institute in Australia, Igot to study The Ashtavakra Gita which waswritten around the 8th or 9th Century. It is atext that can bring transformative knowl-edge. Osho once described it as unparalleledand I find it the most liberating scripture Ihave ever studied.

Just as I thought enlightenment wassomething to strive for through hard work,something a long way in the future, the sacredtext is saying the opposite: Enlightenment ishere and now. Lama Marut smiles. “We are inprison of our own making and the door hasalways been open.”

Our prison cell is our own ego. As long as weare attached to our worldly identity such asour body, name, age, job and status which areimpermanent, we shall never be liberated. Weneed to learn to be no body as opposed tobeing labeled as merely your own name.Liberate yourself from the concept of me andstop craving for things you do not have. It isnot ignorance but wisdom that is bliss. To callthe concept The Ashtavakra Gita presentsradical is an understatement. We can finishoff the suffering in samsara and get into aliberated state or jivamukti within thislifetime and this very body while still alive,right here and now.

Naturally, your next question is, “How?”

“In order to be free, you must know your trueself, the heart of consciousness, the observerof these objects.” You are pure awareness,awakened. So be happy. The only way tohappiness is contentment. Very often we keephappiness and enlightenment at arm’s lengthby saying, “If only I had…I would be happy.”Have you ever noticed the goal post is alwaysmoved once we have attained what we cravefor? This is the very source of our discontent-ment. The only way to get out of samsara is torenounce within the world all we consumeincluding the latest gadgets, exotic holidays,partners and even the next spiritual retreat,yoga and dharma classes. All we need to do isbe happy.

Lama Marut says, “Let me know if you’re notcontent with contentment.” The text is nottelling you not to enjoy life, but to realizehappiness does not lie in mere sensualpleasures that are cheap thrills at best. As longas we recognize their samsaric nature andimpermanence, we can enjoy them withoutthinking they are the be-all-and-end-all.

Discipline is the pre-requisite of freedom.Doing whatever you want is not freedom ifone is just following their untrainedinclinations. “You can’t have premature

immaculation,” says Lama Marut. “Youcannot improvise like John Coltrain andMiles Davis without having practiced thescales for years.

Thankfully karma itself is a projection andtherefore can be changed. The concept of whowe are is a label from which we can beunattached. The label (your job, your name) isnot you: You are neither the producer not therecipient of karma. Behind all these masks,there is the you who is unattached. We can de-identify with the actor and say to yourself“I’m greater than that”. Be the witness of yourlife instead of getting caught up in it; watchyour karma unfold and do not identify with it.

Since ultimate reality cannot be confined andcaptured by language which automaticallydestroys the signified, we need to be detachedfrom words. Like empty space, it is emptinessthat makes it possible. It is the hole of a donutthat makes it a donut, just as the emptiness ofself makes it the atman, or the true self.

The true self is like the observer of a paradewho is not engaged in samsara, which is also amere projection. Our true self is “all-pervading, complete in itself, one, free, aware,inactive, detached, without desire, and atpeace. It’s a mistake to think it’s trapped inSamsamra,” which is in fact an error that canbe corrected.

However, first of all, we need to drop ourliberphobia – our fear to be free and thus ourattachment to suffering as well as to ourcartoon-like concept of enlightenment.Enlightenment will happen with our flawswhich are projection of our karma. Enlighten-ment is in fact a total acceptance of our flawsand pain, which is not suffering if it isaccepted because pain is the other side ofsuffering. It is our attachments that causesuffering, just as our misunderstanding ofdeath that causes death.

Lama Marut

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CROSSWORD

BUDDHIST SITESA journey through India and NepalBY TIA SINHA ACROSS

1. The place where Gautam Buddha attainedenlightenment under the Bodhi Tree. (4, 4)3. Jumble ‘LA lore’ to give Buddhist, Hindu andJain rock-cut cave temples. (6)5. Jumble ‘u gain a shark’ to give the place wherethe Buddha died. (10)8. City housing a medieval Buddhist monastery.(7)9. Jumble ‘rash ant’ to give the place where theBuddha taught for the first time. (7)10. Jumble ‘a lash’ to give the site of the PotalaPalace. (5)12. City with Vulture Peak mountain on whichthe Buddha taught the Heart Sutra. (6)DOWN1. Located in Nepal, home to one of the largeststupas in the world. (10)2. Caves with Buddhist paintings and sculpturesfound in Western India. (6)4. Jumble ‘uni limb’ to give the place where theBuddha was born. (7)6. & 11 DOWN. Monkey Temple on a hill in theKathmandu Valley. (9,4)7. Jumble ‘chains’ to give a city of stupascontaining the Buddha’s relics. (6) 11. See 5 ACROSS

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SPIRITUAL SCIENCE RESEARCH FOUNDATION

WHY PRACTICE SPIRITUALITYEverlasting happiness comes from consistentpracticeBY ANU PURSRAM

Everyone has their way of performingspiritual practice, be it within organisedreligion or a simple prayer. One thing which iscommon is we need to practice consistentlyto experience its benefits.

A BALANCED STATE OF MINDMore often than not, we are baffled by thetirade of life situations. It’s like a roller-coaster ride of happiness and despair. Wekeep seeking solutions from the outside, whenonly spiritual practice helps us to remainstable and take both in our stride.

This happens because Spirituality fills us withan inner strength which has a stabilisingeffect. We become less emotional in theprocess and are able to see both happiness anddespair more objectively. Extreme behavioursstop and we obtain a balanced state of mindwhere we are more absorbed in enjoying innerBliss and are not affected by the outside. Tobegin with, chant God’s name when faced

with an arduous situation.

INCREASED TOLERANCE OF PAINBeing in the company of those performingregular spiritual practice can help increaseour overall positivity. Unknown to us, thisalso helps us to endure pain better, as ourendurance levels increase.

Each of us has a different threshold level forpain, be it physical, mental or psychological.Some people barely flinch if they are jabbedwith an injection, whereas others are terrifedby the thought of it. It’s the same stimulus buteach one reacts differently. Whatever be ourthreshold for physical or emotional pain, if wedo spiritual practice and remain in thecompany of seekers, we are better primed tocome out unruffled by negative situations.

PERSONALITY DEVELOPMENTPersonality defects and ego impede ourgrowth. Although many self-help books and

workshops which can help, their scope islimited and short lived. Removing personalitydefects and ego goes into the sub-conscious,changing us from within.

INSULATION FROM DESTINYThe SSRF teaches that we have control over35% of our lives and most of our lives arecontrolled by destiny, the result of the sinsand merits of past births. This heavilyinfluences major events in our life, thedecisions we make, with whom we spend ourlives resulting in happiness or unhappiness.

When we start acquiring Bliss we realise it issuperlativeand infinite. It’s very difficult todescribe – it is more like verbally trying toexplain the essence of sweetness in sugar. Itcan only be experienced.

Thus spiritual principles must be imple-mented as the spirit of Spirituality lies in theexperience.

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RECIPE

CHILLED MOROCCAN ALMOND &RED PEPPER SOUPA refresing soup inspired by North Africa, toenjoy during the last leg of SummerBY MOOSA AL-ISSA

Recently I have been thinking back on my travels in North Africa, and twomemories in particular really stand out. In a small desert town in Algeria wewere served the most amazing flat bread; bubbly and chewy inside, with analmost cracker crisp crust. It was incredibly delicious, but unfortunately ididn’t get the name and haven’t seen it since. The other memory was ofbeing driven out into the desert, in the middle of the night, to look at sometraditional rugs. After browsing for 15 minutes, we decided there reallywasn’t anything that interesting, and told our “host” we were ready toleave. A few moments later there was lots of yelling, and one guy pulled outa big knife and started to wave it around in the air. Nice. Well, after a brief“conversation”, I was the proud owner of three new rugs!

INGREDIENTS1 cup blanched whole almonds1 large red pepper diced1/8 cup onion diced1/2 teaspoon minced ginger1 tablespoon agave syrup1 tablespoon chia seeds1 1/2 cups vegetarian stock2 tablespoons finely choppedcorianderSmall pinch of cuminSmall pinch of cinnamonSmall dash of cayenne pepper2 tablespoons lemon juice2 tablespoons olive oilSea salt to taste

METHODThis soup is basically raw and onlyrequires a blender.1. Start by adding the almonds and 1

cup of stock to the blender. Pulsefirst, and then blend on medium tillyou have a nice paste.2. Add the onion, red pepper,cumin, coriander, ginger, cayenne& cinnamon and blend till pureed.If it is too thick to blend, add a bitmore stock.3. Add the remaining stock, theagave and the lemon juice andblend on high till it all comestogether. Add salt to taste.4. Pour the contents into a glass orstainless steel bowl, stir in the chiaseeds, cover it with plastic wrap andrefrigerate for 2 - 3 hours5. Give it a stir and then portion intotwo bowls with a sprinkling ofchopped coriander and a drizzle ofolive oil on top. Enjoy.

CROSSWORD ANSWERSAcross: 1. Bodh Gaya. 3. Ellora, 5. Kushinagar, 8. Nalanda, 9. Sarnath, 10.Lhasa, 12. Rajgir Down: 1. Boudhnath, 2. Ajanta, 4. Lumbini, 6. Svayambhu,7. Sanchi, 11. Nath

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DIRECTORYGuide to yoga studios& teachers

AGAMA YOGA SCHOOL42/4 moo 8, Koh Phangan,Suratthani 84280, Thailands: Tantra Yoga, Kundalini Yoga,Workshops, Retreats, Meditation,Yogic Healingl: Englisht: (66) 892 330 217e: [email protected]: www.agamayoga.com

ANAHATA YOGA18/F Lyndhurst Tower, 1Lyndhurst Terrace, Central, HongKongs: Hatha, Ashtanga, Yoga therapy,Yin and more. Groups & privatest: (852) 2905 1922e: [email protected]: www.anahatayoga.com.hk

Anna NgPrivatesd: Hong Kongs: Hatha yogal: Cantoneset: (852) 9483 1167e: [email protected]

AUM YOGA AND PILATESSTUDIORoom J1, 13/F, Kaiser Estate Phase2, 47-53 Man Yuen Street, HungHom, Kowloon, Hong Kongs: Ayurveda Massage, DetoxMassage, Ayurveda Facial, JoveesRetail Hot Yoga, Pilates, ThaiMassage Yogat: (852) 3523 1332e: [email protected]: www.aum.com.hk

AUMNIE YOGA WEARHong Kong - Room 1601, 99Wellington Street, Centralt: (852) 3188 0973 Shanghai - 60 Xinle Road, 3/FXuhui Districtt: (86) 21 5404 3135Retail, Wholesale, Shop OnlineFree Shipping WorldwideYoga Clothing and Accessoriese: [email protected]: www.aumnie.com

BODYWIZE YOGA & DAY SPAG/F & 2/F, 1 Wong NaiChung Road, Happy Valley, HongKongs: Private & small group classes,Yoga for stress management,Couple yoga, Ashtanga, Power, Yoga therapy, workshops, retreats, spa & wellness, holistictherapy, nutritional advice.l: Englisht:(852) 2838 5686e: [email protected]: www.bodywize.com.hk

B.K.S. IYENGAR YOGAASSOCIATION OF MACAU174, Rua de Pequim, Edif CentroCom. Kong Fat, 7A, Macaus: Iyengart:(853)2882 3210/6662 0386e:[email protected]:www.iyengar-yoga-macau-china.com

BRAIN & BODY YOGA1503 Keen Hung CommercialBuilding, 80 - 86 Queen’s RoadEast, Wanchai, Hong Kong (nextto LUXHOME)s: boutique yoga studio for holistichealing and mind body practicet: (852) 3104 1156e: [email protected]: www.brainyoga.com.hk

Dario Calvaruso Ltd / HolisticWellnessFlat A, 10th Floor, Winner House15 Wong Nai Chung , HappyValley, Hong Kongs: Hatha, Vinyasa, Detox, YogaTherapy, Yoga for StressManagement, Partner Yoga,Tantra Yoga for couplesl: English, Italiant: (852) 9247 3938e: [email protected]: www.dariocalvaruso.com

FLEX STUDIO308 - 310 One Island South, 2Heung Yip Street, Aberdeen,Hong Kong

s: Vinyasa, Yin Yang, Restorative,Detox Flow, Kids Yogat: (852) 2813 2212f: (852) 2813 2281e: [email protected]: www.flexhk.com

FLEXPRESS801 - 802, 8/F Lansing House, 41-47 Queen’s Road CentralCentral, Hong Kongs: Fusion Flow, Detox Flow, CoreFlow, Pre Natalt: (852) 2813 2212f: (852) 2813 2281e: [email protected]: www.flexhk.com

Kathy CookRetreats, workshops, privatesd: Hong Kong, Bali &Thailands: Iyengar (Junior Intermediate 2)l: Englisht: (852) 6292 5440/(62) 811387781e: [email protected]: www.yogawithkathy.com

Kenneth Kum / Yoga withKenneth 8/F, Toi Shan AssociationBuilding, 167-169 Hennessy Road,Wanchai, Hong KongLunchtime classes everyTuesdays & Thursdays. pre-natal,power, group & privatesl: Cantonese, English, Mandarin,Japaneset: (852) 9870 0393/9630 6770e: [email protected]: www.facebook.com/pages/Yoga-with-Kenneth/226857527370528

KUNDALINI AT SHAKTI7/F Glenealy Tower, 1 Glenealy,Central, Hong Kong.s: Kundalini, Qigong, GuidedKundalini meditation, Hatha,Restorativet: (852) 2521 5099e: [email protected]: www.shaktihealingcircle.com

PURE YOGAHong Kong16/F The Centrium, 60 WyndhamStreet, Centralt: (852) 2971 0055

25/F Soundwill Plaza, 38 RussellSt, Causeway Bayt: (852) 2970 2299

14/F Peninsula Office Tower, 18Middle Road, Tsim Sha Tsui,Kowloont: (852) 8129 8800

9/F Langham Place Office Tower,8 Argyle Street, Kowloont: (852) 3691 3691

4/F Lincoln House, TaiKoo Place,979 King’s Rd, Quarry Bayt: (852) 8129 1188

Singapore391A Orchard Road, #18-00Ngee Ann City Tower At: (65) 6733 8863

30 Raffles Place, 04-00 ChevronHouset: (65) 6304 2257

Taiwan151 Chung Hsiao East Road, Sec 4,Taipeit: (886) 02 8161 7888

KUNDALINI @ SOL16/F Tin On Sing CommercialBuilding, 41-43 Graham St.Central, Hong Kongs: Kundalini Yoga, morningAquarian Sadhana, meditation,detox, health hologram, emotionalheadling, Kinesiology, Yuenmethodt: (852) 2581 9699e: [email protected]: www.sol-wellness.com

SOULMADE YOGA &TEAROOM40, Soi Chareonjai (Ekamai 12),Klongton-Nua, WattanaBangkok 10110, Thailand

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s. Kripalu, Hatha, Prenatal,Workshops, Healing Arts (Aura-Soma, Bodytalk, EFT)l. English, Thai, Frencht. (66) 2 3814645e. [email protected]: www.facebook.com/soulmade

SPACE YOGA16/F, 27 An-Ho Road, Section 1,Taipei 106, Taiwans: Hatha, Ashtanga, AnusaraInspired, Flow, Yin, Restorative,Power, Hot, Meditation,Pranayama, Pilates, Sivananda,Jivamukti and Yoga Nidral: English, Mandarint: (886) 2 2773 8108e:[email protected]: www.withinspace.com

THE BREATHING ROOM42A Joo Chiat Place,Singapore 427766s: Vinyasa, Yin, Hatha, Kids,AromaYoga, and specializing inPre & Postnatal Yoga. Studiorental also available.t: (65) 8112 5827e: [email protected]: www.sacredfunk.com

THE YOGA ROOM3, 4, 6/F (Studios) & 15/F (Office)Xiu Ping Commercial Bldg,104 Jervois St, Sheung Wan,Hong KongS: Hatha, Ashtanga, Vinyasa,Candlelight Yin, Yoga Therapy,Baptist Inspired, MindfulnessYoga, Detox Flow, Pre-natal Yoga,Pre-natal Pilates, Mat Pilates andKids yogat: (852) 25448398e: [email protected]: www.yogaroomhk.com

TRUE YOGASingapore9 Scotts Road, Level 4, PacificPlaza 228210t: (65) 6733 955510 Collyer Quay, Level 4, OceanFinancial Centre 049315t: (65) 6536 3390

Taiwan563 Chung Hsiao East Road,Section 4, 1st & 2nd floorTaipeit :(886) 22764 8888

337 Nanking East RoadSection 3, 9 & 10/F, Taipeit: (886) 22716 1234

68 Gongyi Road, West District12 & 13 /F, Taichungt: (886) 43700 0000

s: Hatha, Power, Ashtanga,Vinyasa, Yin, Gentle, Flow, YogaDance, Pre-natale: [email protected]: www.trueyoga.com.sg /www.trueyoga.com.tw

Ursula MoserThe Iyengar Yoga Centre of Hong

Kongd: Centrals: Iyengar Certified (JuniorIntermediate III)l: Englisht: (852) 2918 1798 / 9456 2149e: [email protected]

Wai-Ling TsePrivates and Groupsd: Hong Kongs: Sivananda certified, Hatha,Svastha Yoga, Therapy, YogaNidra, Yin, Pranayama andMeditationl: English, Cantoneset: (852) 9465 6461e: [email protected]

WISE LIVING YOGAACADEMY198 Moo 2, Luang Nuea, DoiSaket, Chiang Mai, Thailands: Classical Yoga, Hatha Yoga,Yoga Therapyt: (66) 8254 67995e: [email protected]: www.wiselivingyoga.com

Marcus WongDonation-based classes for alllevels at sports centres in SheungWan, Central, Wanchai and TST.Schedule and sign-ups onFacebook page below.s: Beginner’s yoga, Power,Ashtanga, Yinl: English, Cantoneset: (852) 9199 9907e: [email protected]: www.facebook.com/marcuswongyoga (Facebook)

YOGA CENTRAL4/F Kai Kwong House, 13Wyndham St, Hong Kongs: Hatha/Iyengar clases, yogateacher training workshops,private group classes, corporatehealth programs.t: (852) 2982 4308e: [email protected]: www.yogacentral.com.hk

YOGA on CAINE ROAD @COSMO KIDS138 Caine Road, 1/F, JadestoneCourt, Mid-Levels, Hong Kongs: Studio Rental, Yoga & Therapy,Meditation & Healingt: (852) 2915 8138e: [email protected] w: www.cosmokids.net

Yoga with YoYoYoga Alliance ERYT200 andRYT200. Asana, pranayama,meditation and scripture studyd: Sai Kung / San Po Kongs: small group and privatesadapted to students withknowledges of YogaPrasadinstitute, ParamahamsaNithyananda, Sivananda, Yogalimbs and morel: English, Cantoneset: (852)93023931e: [email protected]: www.yoyoyoga.net

namaskarreaches4,500 yogapractitioners,across26 countries,4 times a year.

DISPLAY ADVERTISING RATES & SIZESOutside back cover HK$21,800 210 mm x 297 mmInside front cover HK$3,000 210 mm x 297 mmInside back cover HK$2,400 210 mm x 297 mmFull page HK$1,900 210 mm x 297 mm1/2 page (horizontal)HK$1,200 180 mm x 133.5 mm1/2 page (vertical) HK$1,200 88 mm x 275 mm1/4 page HK$620 88 mm X 133.5 mm1/8 page HK$390 88 mm x 66 mm

LISTINGSCan include name, address, telephone, email, website, style andcertification, language of instruction. Approx. 35 wordsIndividual listing HK$550 for full or partial yearStudio listing HK$1,10 for full or partial year

PUBLICATION DATES, BOOKING & MATERIAL DEADLINESPublication date Booking Deadline Material DeadlineJanuary December 1 December 10April March 1 March 10June May 1 May 10October September 1 September 10

NOTESAdvertising materials should in black & white and submitted as300 dpi high resolution .tif files (no pdf or ai files please)Listings should be submitted as text only (35 words or less)

PAYMENTPayments should be made in Hong Kong dollars to Namaskar c/oCarol Adams, 1/F 46 Leung Fai Ting Lower Road, Clearwater Bay,Sai Kung, Hong Kong

INFORMATIONCarol (852) 9137 9992 / [email protected] (852) 9460 1967 / [email protected]

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