Tuesday, 20 October 2015

Blogtober Day 20: Water Fasting

Have you experienced days where your appetite has just been sucked out of you completely? That''s me today. I've had it before and I usually turn into a water fast. Simple! Drink water, more water and only water. I have friends who ask me why do girls always starve themselves when they are emo. So, why not say, we are just water fasting. Haha. Of course, water fasting when done with regular intervals has some physical benefits too. Like a basic cleanse, giving a rest to your digestive system and perhaps, just indulging in the raw taste of water. Whatever reason it maybe, allow yourself to feel your core emotions, listen to yourself and do whatever your gut feelings tell you. It's okay to be not okay. Water fast or stuffing yourself, do what it takes to help you push that extra mile today. Take care!

Monday, 12 October 2015

Blogtober Day 11: Just keep swimming....

Uhm, here's an embarrassing fact about me. I couldn't swim. At least till August this year. My recent snorkeling adventure brought my biggest fear out. Then, I decided to face my fears and take up swimming lessons. So, usually I spend my Sunday being beaten up in the pool by my swimming instructor. But hey, to my surprise, I have got better at it and I see myself improving over time. At least I am able to float, flap a little like a fish and I'm confident I can somehow survive in water. Haha. Sometimes I crack myself up. On a much serious note, what this experience taught me was it's never too late to learn something new. In the end of the day, it's the spirit to make yourself better and the intention to invest some time/effort for yourself that really counts. That's one down and another 99 new things left in life to learn. Chiow! 

Saturday, 10 October 2015

Blogtober Day 10: Busy, busy, busy!


Oh! I've gone MIA after my day off 5 days ago. Hahaha...One day off and I get back on my hurricane schedule, which is super amazing, of course, but I start slacking on my Blogtober and my challenge. I just have to get it together. Surprising schedule changes are incredible and a shock to my system at the same time. Oh well, I have a 'take whatever comes your way' kind of attitude. Everything is under control and I'm still surviving and smiling. Alrighty, let's FOCUS! It's all about the NOW, right? I had the most exhilarating, exhausting and busy day. Besides the usual yoga class teaching, I got to be apart of a beautiful yoga open day at Organica Lifestyle, here in KL. What an amazing crowd and amazing positive energy all around! Such a privilege to join the team and to get an opportunity to do a demo at their studio. My special thanks to Shantini, the founder of Organica and Amy for always making me feel at home and allowing me to share my yoga journey with them. I feel very blessed today and I hope you feel the same too. Sending love and light your way. 

Tuesday, 6 October 2015

Blogtober Day 5: When the I get a day off from teaching......


I indulge myself with sleep, practice and friends. Having an entire day all to myself gives me the freedom to do a lot of things which I haven't been doing. 

1) Not waking up to an alarm.
2) Take my practice really slow and change up my routine.
3) Tuning inwards and reconnecting with myself.
4) Allowing the silence of my surroundings to spark some fresh ideas and I have to warn you, it can easily turn into loneliness and sadness, but that's alright. 
5) Catching up on my girly times.
6) Since I'm a girl likes to be out and about all the time, catching up with a bunch of good friends is what makes the happiest most.
7) And... of course, Facebook, Instagram, music, cute dog/cat videos and more music!

I really had a joyous day and I hope you had the same :)


Sunday, 4 October 2015

Blogtober Day 3: First day at Organica Lifestyle.


Starting a new class, a new opportunity always makes me feel renewed. Touching many more lives and hearts through the gift of yoga. Moreover, the privilege of meeting new people, new ideas and discovering an amazing space like Organica are just some of the perks of my life. The first time I walked into Organica, I was immediately attracted to their fresh and one of a kind concept. It's such a brilliant idea to incorporate a yoga studio, an organic store and a cafe serving whole food and juices all under one roof! Hoping for an exciting journey from this point forward, I had a very pleasant day and I'm ending this post with a bright smile :)

Friday, 2 October 2015

Blogtober Day 2: Mommy and daughter time.

The older I grow, the lesser time I spend at home. Although my work routine, social life, financial independence and time freedom have opened new doors of life for me, I don't spend much time with my family as I used to. For a change, I agreed to help my mother to run some errands and unexpectedly, one blunder led to another and she ended up staying at home the whole evening. To look at the brighter side, we decided to cook dinner together before my class. What I make out of today is, sometimes things may not happen according to your plan, disaster and setbacks occur when your least expect them. What matters during these times are how you decide to look at the scenario, keep yourself composed, and your reaction/actions will also affect the reactions/actions of the people around you. There is no set of rules to teach anyone. Personally, my yoga practice has helped me a lot to stay composed and even when I'm not, I tend to bounce back from these restless emotions way faster than I used to. I also witnessed that, when I remain open, calm, crack a joke or two and do not play the blame game, what could possibly be a stressful event has been somewhat avoided and we can focus on what to do next. Overall, I think my actions today are a result of how my yoga practice has groomed me to be a more centered woman and also creating lightness in the people around me. So, for today I am quite happy that the sudden blunder has given me the opportunity to spend some nice mommy-daughter time at home. And I wish you the same! Oh not the disaster, of course. Haha!

Thursday, 1 October 2015

Blogtober!

Day 1: Commit!


They say change is the only thing constant in life. It takes an open mind, courage and persistence to keep rolling with our ever evolving life. The rainstorm in Kuala Lumpur right now, at precisely 3.53 pm on the 30th of September, is adding an extra punch to this life sentiment. Haha! After spending the last 5 months “out of focus”, I admit I finally hit the wall this time. I took things for granted. I neglected my responsibilities. I don’t know how many yogis have been in my shoes, but I dare to confess. Whatever said and done, I have to keep moving forward. Realizing was my first step, so it will only be appropriate to take the necessary actions next.


For day 1 of blogtober, it’s all about committing! Sounds simple, but you have to put your heart, soul and mind into it. Blogtober and my Instagram yoga challenge is my commitment for this month. My blogtober series for this month is all about doing little things/changes towards contentment. Let's say 31 days of contentment. Hoping for the best, I wish all my readers to have a fruitful October 2015. Be sure to give your best shot at the #OctoberYogaSpice challenge.


Wednesday, 12 August 2015

A yogini's thought: Give up or try harder?

Good day to you! While pondering on a blog post idea, I thought why not share something that sparked my spirit recently. A mixture of good times and bad times is life. The circle of life as they say it. While experiencing a series of good things can be joyful and make you feel contented, it's the down times in life which  really puts us into the test and may possibly bring the worst out of us. Another cliche statement that I've heard is you get stronger as you get older. I beg to differ from this statement. At whatever age you may be, IT'S OKAY to be vulnerable and weak. One of the most important lessons taught to me over my two years course in yoga is to avoid suppression(thoughts and feelings) and masking emotions. Every individual, every thought and every emotion is valid. What I've noticed among my other Generation Y peers is that, vulnerability, freedom of expression and down to the simple aspect of being emotional is labelled as a weakness. This is when I realized, having a yoga practice as my grounding element sets me apart from the rest. Nevertheless, I still have to find a way to blend in with other 90% people of my age group. How? Haha.. let's keep that bit of the story for another day,

Allow me to provoke your thoughts for today. When your vulnerability or strength is tested, or life just merely decides to be difficult....what's your choice? Would you choose to give up and move on or try harder till you get what's yours? Tough question. How do you decide when you presume your life is in shambles? This is where my older self actually comes in and does something that I probably wouldn't even imagine doing 5 years back. Why not try harder? Why not go that extra mile? Why not hold on for another day? Well, it's really difficult and I admit I can't pull it off most of the time. Giving up always seem easier but think of the heartache that follows that decision. Trying harder is going to be equally painstaking. Think about it, if something really affects you to this extent, wouldn't you invest your effort one more day because you know it's going to be worth it? So, girls and boys, whatever that's bothering you right now, talk, scream or cry it out and try again tomorrow! Every soul is precious and your thoughts/intentions/wishes are all VALID! I wish you a happy life.

~M~

Friday, 7 August 2015

No plan is my new plan.

Let me say hi to whomever that may come across this post. If you're seeing my blog for the first time, I must say that I've been missing in action for the past 4 months. My blog space has been super quiet and basically, abandoned. Oh no, I don't feel guilty at all because I was too busy living my exciting life. Ever since returning from my adventurous trip from Kerala, I was provoked to go out and explore more exciting things in my city. I kept myself open to new activities, new events, new people and new experiences. New Facebook account, weddings, holi festival, new braces, street feeding, movie premieres, fellowship parties, beach vacation, snorkeling, and a whole bunch of new friends, just to name a few things that happened while I was away. I think photos can speak for themselves.

Holifest 2015- Colors of Malaysia

International Yoga Day Celebration 2015

Street Feeders of KL - June 2015

International Yoga Instructors Evaluation

Snorkeling for the first time ever in Perhentian
Although my life became very busy with social activities, which is super fun, no complaints but I began to reflect on my lifestyle earlier this month. And to my surprise, I came to a realization that everything that has happened so far was unplanned. Yeah, I did slack a bit on my practices and work but I took up on every experience that came my way and I thoroughly enjoyed every moment. To sum up my thoughts, being organized is good but taking everyday as it comes is a better perspective. I still have a to-do list, but I do not stress on it. I may have gone off balance between work and social life, but bouncing back makes the whole journey more meaningful. Initially, I planned on doing Blogust where I thought I could blog everyday for the month of August, but I knew I won't be able to keep up. So plan B is to start blogging on a regular basis, which seems like a more doable task for now. I love my blog, so why would I ever stop? Making the best out of everyday is the best way to go about life, at least for now. Till I see you in my next post, toodles!

~M~

Wednesday, 1 April 2015

Time flies when you're having fun!

I've been MIA for way too long. Well, I had a pretty awesome post birthday holiday trip and still experiencing a holiday hangover. I hopped on a tour to God's Own Country - Kerala. I spent 10 beautiful days in this magical place. It was a renewing experience and it taught me a lot about myself. Once I got back, I was inspired with new ideas and my creativity was sparked. I discovered that I love adventure, I love to explore a new place and I knew for sure that I want to travel more often to see the rest of the world. Ever since returning to Malaysia, I feel a new shot of energy and an indescribable sense of calmness. I feel new and alive. Here's a sneak peak of my journey around Kerala.

Chinese Fishing Nets at Fort Kochi

A random lake in Munnar

On the way from Munnar to Thekkady


Staying in a house boat in Allepey

Elephant ride in Thekkady

After a tiring hike to the top of Munnar, some forest stunts!

Mettupatty Dam in Munnar 

An evening in Allepey

This is street leading to our hotel, M.G Road in Kochi.

The whole travel gang!

Auto rides are so unique and you only get it in India.
It's almost two weeks since I got back from India but my heart is still there. I wished the holiday could have been longer. I enjoyed every minute of my days in Kerala and I miss the moments. Oh well, now it's back to reality. But I'm not complaining because every single day of hard work spent here will in return allow me to follow my heart and seek for new adventures in a new country. So, I decided to work as hard as I can and take time off once year to fulfill my desires to travel. To summarize my thoughts, self discovery, new perspectives and outburst of new energy is the outcome of my travel experience. Why wait? Make time and efforts to see the world!

~M~

Tuesday, 3 March 2015

Sleep and Its Importance.

Image courtesy of wikia
Remember the days when Mom used to say 'Time for bed!'. I personally feel the older we grow, the less we are bound to little instructions like this. No rules and definitely, no bed time. During my teens, I can recollect the many times I felt exhilarated because I could sleep whenever I want to without being watched over. Today, I have changed my opinion completely. I am convinced that sleep is the medicine to all wounds(physical, mental or emotional). Probably, the effect of intense yoga practices and teaching. I am nobody to tell you what is the right or wrong number of hours to sleep and I'm definitely not here to instruct you on how/when/where to sleep or to impose a bed time. Everyone has a different lifestyle, working hours and health conditions. I'm also aware some people have a FOMO (fear of missing out) and have an urge to be glued to their phones. Suit yourself and go to bed whenever you fancy a beauty sleep. The bottom line is, no one is to be forced, sleep is a choice and sleep according to your body's willingness. From my personal observation and feelings, let me share my thoughts of having a good snooze time.

Benefits


  • Clear, healthy and glowing skin - Isn't that every girl's dream. Our skin cells repair and rejuvenate while we sleep, resulting in a fresher and youthful complexion. It's called beauty sleep for an obvious reason.
  • Allowing your body to heal - My work revolves around my body. All parts of my body are twisted, squeezed, bent, lifted, balanced and etc. I'm prone to injuries if I forget to be kind towards my body (I learnt that the hard way). I noticed how sleep made the pain from the injuries to subside. That's how I learnt that sleep can be a therapy for natural healing to take place.
  • An opportunity to forget - All of us including myself carry an emotional baggage, worries, fears and some forms of sorrow. There were many times I would go to bed thinking 'Okay! I'm going to give up because this is too much to handle' and need I tell you how we cry ourselves to sleep some days. Have you noticed that you feel a tad bit better when you wake up, or at least some energy to pull yourself up? Although you may have not experienced baby-like sleep but sleep is an opportunity to shut everything down, forget your existence for a couple of hours and rest your mind. Or at least your body can relax from hours and hours of emotional wreckage.
  • Recharge your batteries -  Sleeping and resting allows your system to reboot and restart. As tech savvy as that may sound, sleep restores your energy levels so that you will be able to start off a new day. 
  • Time for re-balance - Little chemical reactions inside our body makes us a complete person. While you're asleep, your internal organs get to perform its optimum function without interference from any external/physical activities. This way, the 10 different systems in our body re-balance and tries to bring it to a favorable state. Illness, diseases and disorders are results of your systems going out of balance. So, try your best to catch up with sleep. 
  • Sleep meditation - Anything you focus on is meditation. And the outcome of meditation is calmness and an overall feeling of relaxation. So, while sleeping your body and mind is doing nothing but resting and replenishing without involving intense concentration. Isn't that like meditation which requires much lesser effort? Don't get me started on the Beta and Alpha states of the brain during sleep which is a clear evidence for meditational state. 

All I need for before a good sleep are fresh, clean sheets and a nice, chilly room. Of course, spending a couple of minutes scrolling down my Instagram page, watching The Ellen Show and the ladies on The Real  crack me up with their humor while they keep it REAL. That's how I end my night. Well, it may not be a super duper yogic way to put yourself to sleep but hey! A girl needs the comfort of her favorite talk shows. So, you there! Make sure your get your sleep tonight and wake up gorgeous tomorrow. Till then, I'm sending you light and love.  

~M~

Sunday, 1 March 2015

Dear Blog, Happy Birthday!


Bliss with Yoga turns ONE today! It wouldn't be a birthday without some chocolatey goodness and sprinkles. 365 days ago, I remember posting my very first blog post titled 'A Fresh Start' and no turning back ever since. This journey has taught me many lessons, blessed me with exciting opportunities and allowed me to connect with people in real life and from the Internet. I started out with only 5 followers(who were all friends) and today, it has reached 250 followers and I don't even have that many friends in real life. Of course, I had my share of ups and downs but everything happens for a reason, right? Before I pour my heart out further, take a look at the photo below if you would like to try this super quick eggless brownies recipe.


























Time to spill the tea. Maintaining a blog, creating contents and sticking to a schedule while trying to make a living, pursuing yoga and living a yogic lifestyle is super challenging. As this day was approaching, I was going back and forth trying to decide what will my be next step. While recovering from my wrist injuries, experiencing a sudden collapse of my immune system and battling with depression for the past one month and a half, I took a lot of time to reflect and draw a conclusion. There were many times I thought probably, I should delete the blog because I wasn't sure I could handle the commitment and continue to deliver enthusiastically. I have total admiration towards the bloggers who have been maintaining their pages for years and continue to do it passionately. I questioned myself if I have the capacity to be like them. That was my 'AHA!' moment. I cannot live the life of others and this is not a competition. If the thought of beginning a yoga blog came to me a year ago, perhaps I've been put through this journey for a purpose and maybe I should try one more time.

So, the blog will continue its course but where do I take it from here? I looked at the name of my blog. Bliss with Yoga. Do I still agree with this name? Definitely, NO! I don't mean it in a bad way but I doubt that it has been blissful throughout. Living a yogini's life is absolutely complicated and difficult(I'll save that bit of story for another time). Another 'AHA!' moment. Can you tell that I'm really into Oprah? Well, that's what this space has been missing. I feel the need to stop sugar coating things and keep it REAL. I should be honest about my experiences. It's the only way to truly connect with people. If I claim my blog to be equivalent to my home, so I should transparent and contribute my best efforts. HATE maybe a harsh word, but no other ways to say this. I hate doing anything halfheartedly. That's the verdict, I'm taking a new direction in my blogging journey.

On this lovely day, I appreciate all the souls that have supported and contributed to the growth of my blog. I send gratitude to my teachers, students and friends who continue to inspire me and constantly pushing me to go the extra mile. Ah! A special shout out to the haters because if it wasn't for you, I would stop loving myself every day. On a much exciting note, I am inviting all the wonderful yogis around the world to join me in the March Yoga Challenge, building our way through handstands. I love to be upside down! I will be posting my poses on Instagram every day. Be sure to follow me @a_yoginis_life and post your attempt using the #journeytohandstand. Toodles!

~M~

Monday, 19 January 2015

Day 19: Chandra Namaskar / Moon Salutation


Moon salutation is a reflection of sun salutation and the only significant change is the addition of ardha chandrasana. The moon energy which flows in this sequence is associated with cooling, relaxing, creativity and consciousness. Mastering the steps in sun salutation will be helpful to adapt with moon salutation.

Time of practice: Evening/night, especially when the full moon is visible. Practice with empty stomach.

Duration: Repeat 3 to 7 rounds.


Steps
Technique



Stand upright with your feet together. Place the palms together in front on your chest in namaskar mudra. Normal breathing.


As you INHALE, raise both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.




EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.



HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.


Maintain balance in Ashwa Sanchalanasana. INHALE deeply and raise both arms over the head. Arch the back and look up, raising the chin.


HOLD YOUR BREATH and bring the left back. EXHALE and raise the knees. Try to press the body backwards to lower the heels to the floor.




Maintain palms position, lower both knees to the floor. HOLD YOUR BREATH and lower the chin and chest to the floor. Eight points of your body will be in contact with the floor.
  •            Chin
  •            Chest
  •            Both palms
  •            Both knees
  •            Toes




Slide your knees to the back. INHALE and raise your upper body, keeping the elbows bent. Allow your neck to stretch to a comfortable level and gaze upward.


INHALE; lift the hips and knees off the floor. EXHALE, straighten the legs, press against the floor to lower the heels.


Slide the right leg to the front. Place your right leg in between your palms and left knee on the floor. HOLD YOUR BREATH, bring the right leg to the back and place the left knee on the floor. INHALE, expand your chest as you gently curve your back and gaze upwards.



Maintain balance in Ashwa Sanchalanasana, INHALE deeply and raise both arms over the head. Arch the back and look up, raising the chin. 




HOLD YOUR BREATH and bring the left leg to the front next to the right leg. EXHALE as you bend forward. Try to keep the legs straight and reach to hold any part of your leg.  Ideally, you can try to interlock your big toes with your thumb, index and middle fingers.
As you INHALE, raise the body up, lift both arms, focusing on extending your torso and gently curve your back. Palms can be placed together in salutation.



Stand upright with your feet together. Place the palms together in front on your chest in namaskar mudra. Normal breathing.



#beSTRONGin2015

Do angels really fall in this pose?This is a scary one! Never tried this before and I learnt to get the balance in 20 minutes. I did topple, hit my shoulder and crashed my landing multiple times. Oh by the way, please excuse my serious face on the photo because I was super scared and this position is so awkward to stay in. Let's say I'm more of a serious angel for today. Anyway, I'm pretty happy with the outcome for a first time attempt. My ability to learn and physical strength is way beyond my imagination, actually. I'm already freaking out for tomorrow's challenge because it will only get tougher from now on. I hope all you had an awesome weekend and cheers to the new week! Toodles!

~M~

Sunday, 18 January 2015

Day 18: Bandhas.

The word bandha means 'to hold', 'tighten' or 'lock' a specific part on the physical body. These are very important group of yogic practices. They have profound effects on the physical, pranic and mental levels.  Organs, muscles, nerves and various processes in the body are massaged and stimulated while the contraction/lock also affects the flow of prana within the body. Surprisingly, performing the bandhas contributes to the removal of mental blocks which hinder an individual from evolving.


Bandha
Technique
Benefits
Jalandhara Bandha  



Contraindications:  Not recommended for those suffering from high blood pressure and heart ailments.
  •  Sit in a comfortable position with knees in contact with the floor
  •  Place your palms on your knees
  •  Exhale deeply, and hold the breath.
  •  Bring the chin in contact with your chest, and straighten your arms. Stay in this position for as long as you can comfortably hold your breath.
  • Then, release the lock and inhale.
  • Do not strain under any circumstances.
  • 5 rounds will be sufficient for beginners.
  • Massages the thyroid glands and helps regulate hormone secretion for development and maintenance.
  • Increases lung capacity, enabling a person to hold the breath longer.
  • Pressure on the carotid sinuses slows down the heart and brings mental relaxation. Great help in meditational practices.

Uddiyana Bandha



Contraindications: Not recommended for those suffering from high blood pressure, heart problems,peptic/duodenal ulcers,colitis and serious abdominal problems. Women should not practice during menses and pregnancy.
  • Stomach must be empty before practice or wait for 4 to 5 hours after a meal.
  • Sit in a meditational asana with palms on your knees.
  •  Exhale deeply (lungs emptied completely) and contract the abdominal muscles while the palms are pressing firmly against the knees.
  •  Do Jalandhara bandha.
  •  Hold the position for as long as you can comfortably hold your breath.
  •  Release the locks without straining and inhale slowly.
  •  Repeat 4 to 5 rounds.
  • Contraction of the abdomen pushes out the stagnant blood and revitalizes all organs at this region.
  • Prevents indigestion, constipation, diabetes, colitis and abdominal ailments.













Moola Bandha

Contraindications: Not recommended for those suffering from high blood pressure and heart ailments. Women should not practice during menses and pregnancy.
Place of Contraction
  • Male: In the perineum, between the anus and sexual organ
  • Female: At the cervix.

Sitting position
  • Male: Siddhasana
  • Female: Siddha yoni asana

Technique
  • Sit comfortably with palms pressing against the knees.
  • Exhale deeply,perform jalandhara bandha and perform the contraction at the mentioned area.
  • Hold the contraction for as long as you can. Be fully aware of the contraction.  
  • Then, release the contraction, release jalandhara bandha and inhale.

  • Similar benefits as mentioned for Jalandhara bandha.
  • Improves blood circulation to the reproductive organs and removes problems related to reproductive system.
  • Helps awaken the mooladhara chakra.


*Reference:Yoga & Kriya by Swami Satyananda Saraswati


#beSTRONGin2015


After falling sick, recuperating and getting my brain back to its form, I'm catching up with my challenge photo updates. Finally, I am ready to get back on my blogging cycle since we only have another 13 days left before January ends. I think the photos are pretty self explanatory. Overall, I had a bittersweet week. Hoping for a better one tomorrow.

~M~

Thursday, 15 January 2015

Day 15: Sheetali and Sheetkari Pranayama (Repost)

Can you imagine the feel of drinking a cold, sweet drink filled with ice cubes up to the rim of a glass. Imagine the cold sensation down your throat. We have all been there and done that. Sounds refreshing, doesn't it? Well, have you ever thought of what happens inside your body after gulping a liquid which is that cold. Ideally, the human body is supposed to be maintained at 37⁰C. Let's say your iced drink is at about 10⁰C, can you picture how hard your system has to work to maintain the temperature of all your internal organs at 37⁰C. If you have some knowledge of heat transfer or even basic science, you would have probably heard of latent heat and that theory applies to the human body as well. Enough said. I agree it's easier said than done. Especially, when the summer heat waves really gets on your last nerves. All I have to say is, we can't change the environment, but we can surely makes better choices. Opting for fruits and practicing the breathing technique that I'm about to teach you can help you omit the need of iced drinks.

Let's discuss sheetali and sheetkari. The only breathing technique/pranayama that I practice. Why? Because, sheetali is the only thing that helps me deal with the excess body heat generated through intense level of practices. It really depends, actually. You're the best person to analyze your body. Some people need heat generating pranayama and some people need cooling pranayama. I leave that decision to you. Probably, get an opinion from a competent instructor before you attempt something new.

Difficulty: Beginners Level

Sheetali

Instructions:
  • Sit in any comfortable meditation posture.
  • Close your eyes and relax the whole body.
  • Extend the tongue outside the mouth without strain. 
  • Roll the sides of the tongue up so that it forms a tube. 
  • Practice a long, smooth and controlled inhalation through the rolled tongue.
  • At the end of inhalation, draw the tongue in, close the mouth and exhale through the nose.
  • The breath should produce a sucking sound.
  • A feeling of icy coldness will be experienced on the tongue, the roof of the mouth and throat
  • This is one round.

Sheetkari 

* For those who are unable to roll the tongue


Instructions:

  • Sit in any comfortable meditation posture.
  • Close the eyes and relax the whole body.
  • Hold the teeth together.
  • Separate the lips, exposing the teeth.
  • The tongue may be kept flat or folded against the roof of the mouth (khechari mudra) 
  • Inhale slowly and deeply through the teeth.
  • At the end of the inhalation, close the mouth.
  • Exhale slowly through the nose in a controlled manner.
  • This is one round.


When to do it?

Practice after asanas and other yogic practices in order to restore temperature balance.

Duration.

With practice, the duration of the inhalation should gradually become longer to increase the cooling effect.
Gradually, increase the number of rounds from 9 to 15. For general purposes, 15 rounds is sufficient; however, up to 60 rounds may be performed in very hot weather.

Precautions.

Do not practice in a polluted atmosphere or during cold weather.

Contra-Indications.

  • People suffering from low blood pressure or respiratory disorders such as asthma, bronchitis and excessive mucus, should not practice.
  • This practice cools down the activity of the lower energy centers and those suffering from chronic constipatio should avoid it. 
  • Generally, this pranayama should not be practiced during winter or in cool climates.

Benefits

  • This practice cools the body and affects important brain centers associated with temperature regulation. 
  • It reduces mental and emotional excitation, and encourages the free flow of prana throughout the body. 
  • It induces muscular relaxation, mental tranquility and may be used as a tranquilizer before sleep. 
  • It gives control over hunger and thirst, and generates a feeling of satisfaction.

I had to skip blogging and posting on day 14 because I was down with a fever, which is so unlikely to happen. It was probably the least expected thing to happen to me. And surprisingly, it only lasted a day. Although I feel okay today, I've decided to take it easy and not strain my body and mind extensively. Hence, I chose to repost an important pranayama due to the intense heat waves we are experiencing here. Well, I'll be back with to my routine and posting regularly tomorrow. Good day everybody!

~M~