Fusilli with Roasted Zucchini and Basil

Part of the pasta series...

sliced zucchini marinated in garlic and olive oil roasted in an oven (toaster) on high for 25 minutes

stir in to your favorite pasta and a handful of chopped fresh basil leaves with a pinch of chili flakes for an extra kick.  Top with parmesan cheese and salt and pepper to taste.

Pasta with Green Vegetables and Nuts

Spaghetti...

or fusilli?

Ingredients

Broccoli, asparagus, snowpeas, blanched for 1 minute, set aside.

8 cloves garlic chopped thinly

Roasted cashew nuts

Salt, pepper, chili flakes

parmesan cheese

cooked pasta

olive oil

Direction

Saute garlic in olive oil until brown.  Add the blanched veggies, and cashew nuts, then season with salt, pepper, and chili flakes.  Stir in the pasta.  Add more olive oil if desired.  Remove immediately and serve.  Topped with parmesan cheese and freshly ground black pepper.

May the ruler of this land rule with law and justice...

May all be well with mankind...

May the leaders of the world rule with law and justice...

May all things sacred be protected...

May there be peace, peace, and perfect peace.

Yoga Asana Demonstration

INDAKAN 2010

Culminating activity of all dance and movement-based classes at the 

University of the Philippines Diliman 

College of Human Kinetics 

General Physical Education Program.

March 2010.

Uploaded on youtube by Prof. Mynette Aguilar.

***

I wore my Polar F4 heart rate (HR) monitor during practice this morning to record exercise HR.  Resting heart rate (RHR) for this morning was above average at 68 beats per minute (bpm) but high based on my past RHR.  The last time I checked it was 56 bpm.  The average resting heart rate for men my age is between 71 to 74 bpm (Topend Sports, 2010).

With the RHR, I computed my HR training zone using Karvonen formula.  Calculated training zones at 50-85% maximum HR is 129-172 bpm.  I updated the user setting of my HR monitor and it was ready to go.

Here is the summary:

• Duration: 35.08 minutes
• In zone: 0 minutes
• Average HR: 92 bpm
• Max HR: 123 bpm
• Calories: 120 kcal

I did a basic practice which includes 5 surya A, 5 surya B, padangusthasana, padahasthasana, trikonasana A and B, parsvakonasana A and modified B, prasaritta padottanasana ABCD, parsvottanasana, uttitha hasta padangusthasana ABC, ardha baddha padmottanasana, utkatasana, virabadhrasana A and B, paschimattanasana A and C, purvottanasana, and the last three closing poses, yogamudrasana, padmasana, and utpluthih.

I turned on the HR monitor 10 seconds before I started the first surya A while standing in tadasana, and turned it off 5 seconds after landing from the last jump through, before savasana.

What does this tell us?

Because the data showed that no time was spent within the target training zone, we can say that the intensity of the basic program is not high enough to reach cardiovascular level, at least for me.  I'm fairly fit and I've been doing this for a long time.  Plus I was focusing on my breathing and regulating it consciously.

The story might be different for someone who is sedentary and has been active for a while.

I believe it is possible though to raise the heart rate up to at least 50% of my THR if I would jump higher and contract my big muscle groups more.  In that case, however, I will be doing exercise and not yoga asanas.

Until next time.

Om.

UP CHK Community Recreation Yoga Program

First Semester Schedule

August 14-October 16, 2010

10 Saturdays

Yoga

10:30-12:00

Archery Room

Php1750 for 10 sessions

ReCREATE Yourself! Register Now!

25% discount for all UP Employees

College of Human Kinetics

2nd Floor Administrative Office

Ylanan Gymnasium, UP Diliman, Quezon City

For inquiries

Please call telephone nos. 929-6033; 981-8500 local 4128, 4130

Regular Yoga Practice Is Associated With Mindful Eating

... researchers found that people who ate mindfully – those were aware of why they ate and stopped eating when full – weighed less than those who ate mindlessly, who ate when not hungry or in response to anxiety or depression. The researchers also found a strong association between yoga practice and mindful eating but found no association between other types of physical activity, such as walking or running, and mindful eating.

"Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective" - Alan Kristal, associate head of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center and yoga enthusiasts of more than 15 years.

Read the full article Regular Yoga Practice Is Associated With Mindful Eating.

Living in Balance Ayurveda Workshop with Jessica Blanchard

Alabang Studio

July 31 - August 1, Saturday and Sunday

7am - 4pm

Ayurveda is Yoga's sister science that uses the tools of nature such as plants and minerals. During the course of this workshop, Jessica Blanchard will combine her extensive study of Ayurveda and a deep knowledge of how to apply nature's tools uniquely to an individual.

• Ayurveda is simple and logical—learn the basics and how to apply them into your life

• Learn your birth constitution and what diet and lifestyle will make you healthier

• Learn how to prevent disease by achieving optimal digestion and elimination of wastes

• Learn how to adapt your yoga practice to your constitution

The Workshop will begin with a daily Ashtanga Vinyasa Yoga practice followed by a lecture and/or a cooking session.

-Yoga Manila, 2010

***

For more details, visit the Yoga Manila website.

We are all rockstars!

Starting the week on a high note.  

Thanks to Ramesh for sharing this on facebook.

Om.

Seraphin or Serra-P-In = Burning Back!

Minimizing Back Pain - Dr. Weil's Weekend Tip

***

 Seraph (sĕr`əf), plural seraphim (–ĭm), supernatural being. The name seems to derive from the Hebrew word "to burn." (TheFreeEncyclopedia, 2010).


"My mid-back has been sore for the last few days and there's an occasional sharp, burning pain running from the middle region of the spine to the lower back part of the ribcage."
 

 

Meet Serra-P-In, the muscle, not the supernatural being.  It was burning, alright.  Exactly as it is pictured.  On the ride side.


Serratus posterior inferior is a muscle in the middle region of the back.  It runs diagonally upwards from the spinous processes of T11-T12 and L1-L2 to ribs 9-12 (AAMM, July 18, 2010).  It stabilizes the lower ribs and pulls them back and down, and aids in respiration.


Wednesday morning, I was doing my asana practice and was jumping through to do janu B when I felt the sharp stabbing pain in the right mid-back.  I did janu B right and focused on slow deep breathing.

I stepped back... updog... downdog... and stepped forward to do janu B left when the pain became unbearable.  I immediately decided to close from there.


Yogamudrasana... padmasana... savasana.


***

I lost the rest of the post when the internet connection went down for few seconds.  I'll try to reconstruct it tomorrow.  The week was about vyadhi (illness or disease), an obstacle to the yogic path.

But Serra-P-In and I are friends now so hopefully tomorrow I'll be 100% functional.

"Yoga injuries are opportunities to slow down and increase inner awareness" - from my YT TT notes in 2007.  It must have been Neil who said this because it was in the anatomy section of my notes.

Om.

Spaghetti with Roasted Vegetables

Mix sliced pumpkin in sliced garlic and olive oil.  Roast in electric oven on high heat for 15 minutes.  Turn the vegetables over and roast for another 10 minutes.

Mix sliced zucchini and eggplant in sliced garlic and olive oil.  Do the same, roast in the oven for 15 minutes, turn over and roast for another 10 minutes.

Cook the pasta as written in the package or until al dente and drain.  This evening I used 1 part whole wheat and 2 parts regular spaghetti.

Dry roast a handful of raw pumpkin seeds on a very hot non-stick pan.  Set aside.

Saute extra garlic in olive oil from the roasted vegetables.  Add the roasted vegetables and season with salt and pepper.  Add a tablespoon or two of basil pesto.  Cook for a minute.  Turn off heat.  Add the cooked spaghetti noodles and toss.

Top with shaved parmesan cheese and roasted pumpkin seeds.

Serve with mixed green salad with simple vinaigrette and your favorite sparkling drink.  Perhaps, a glass of sparkling apple-flavored water?

Don't forget to enjoy it with the company of friends and good conversation.

Bon appetit. 

More Filipino men do yoga...

This evening, men outnumbered women three to one.

This photo was taken by Chona last year in Yoga Manila Alabang.  I believe Hoze and I were outnumbered 1:10.

Three months ago, someone emailed me saying they wanted to feature me for an article on sports and activities that men do.  I told them I'd get back to them after a week as I was in Singapore for an academic conference.  When I finally had the time to answer their questions and emailed them back, they said sorry because they were pressed for time and have already laid out the issue.

I thought of writing a full article myself but writing is something that does not come to me naturally so until now, the idea is still sitting in my notebook.

Let me just share with you my thoughts.

***

How long have you been practicing yoga? 

8 years. (Since 2002)

How long have you been with Yoga Manila?

18 months (since January 2009)

Are there many males who get into yoga? Why do you think so?

   According to the 2008 Yoga Journal Survey, only 27.8% of men practice yoga.  In Australia, it's about 15%.  We don't have published data in the Philippines so I'll base it on the number of male students who enrolled in my PE2 Yoga classes in UP which is about 30%.  However, I think more and more Filipino men are getting into yoga because we have come to realize that this ancient discipline is beneficial to us in many aspects.

I've read that you are passionate about Ashtanga yoga. What exactly is Ashtanga and what got you hooked to this type of yoga?

      Ashtanga yoga is a dynamic form of hatha yoga that focuses on purifying and strengthening the body through the constant interplay of asanas (yoga postures), breathing, and concentration.  Hatha yoga is a subdiscipline of yoga which focuses on making the body clean, strong, and flexible, so that the practitioner can sit for a long time in meditative asanas.  The primary goal of yoga is to keep the mind clear and centered.  When the mind is clear and balanced, we can make better decisions and avoid unnecessary stress.

      Ashtanga yoga was taught to Sri Pattabhi Jois by his teacher Sri Krishnamacharya in the early 1920's.  It is said to have been based on an ancient text called Yoga Korunta.  This type of yoga has several fixed series of poses that are to be practiced in proper sequence.  The first series is called "yoga chikitsa" which means yoga therapy and was designed to strengthen and purify the physical body.  The second series, also known as the intermediate series, is called "nadi shodhana" which means nerve cleansing, and was designed to purify the nadis, or the energetic pathways in the body similar to the blood vessels where prana flows.  Pattabhi Jois used to say that only the first 2 series are important.  The rest is just for demonstration.  When practiced correctly, ashtanga builds up internal heat which stimulates detoxification and purification in the gross and subtle levels.  As a physical activity, ashtanga is a complete mind-body workout which integrates breath awareness, gazing points, core stabilization, and movement-breath coordination techniques.  Remember though, that ashtanga is a spiritual discipline which uses asanas as a tool for us to become happier, peaceful, and have a more positive outlook in life.
      
      The primary reason why I got hooked in this type of yoga is because of it has a set structure or syllabus, and teaches self-responsibility which is very empowering.  As a practice, it is very challenging both in the physical and psychological levels but at the same time invigorating because of the breath focus.  The goal really is not to achieve the perfect pose but to breathe deep and rhythmically from the moment you step on your mat until you finish your practice.  This focus on the breath will eventually help you become more aware of how you react to things in your day to day life.  In the beginning, of course, one needs to learn about proper alignment because just like any other physical activities, practicing the asanas with poor form can lead to injuries.

What are the benefits of Ashtanga yoga to men? Please explain these benefits and how long it takes for the benefits to take effect.
      Men tend to be very competitive and in general seek more challenging activities.  That is why sports appeal more to men.  Ashtanga is good for us because it provides that same challenge but at the same time teaches us to be aware of the breath and to make it calm even in the middle of a difficult pose.  Most of us also have very tight hamstrings which predisposes us to low back pain.  The fundamental poses of ashtanga yoga focuses on forward bends which on the musculo-skeletal level, elongates the hamstrings and stretches the back of the body.  All those breathing and focus in ashtanga also brings clears the mind, relaxes the body, and improves the circulatory system.

      How long?  Patanjali said, "satu dirgha kala nairantarya satkara sevitu dridhabhumih."  Success in yoga can be achieved when practice has been done consistently over a long period of time.  It really depends on your commitment, regularity and intensity of practice, as well as diet and the state of mind.

      My advice is, try it for 10 sessions, at least 2-3x a week.  Commit to it for 4-5 weeks.  Then you can experience the benefits for yourself. 

How do men prepare for Ashtanga yoga?

      It's not a sport or competition that you really need some form of preparation.  Just come with an open mind and with no expectations.  My teacher Paul said, "practice, focus, surrender."  Come to class or stand on your mat, focus on the breath and what you have to do, and surrender to whatever comes out of it.  Let the breath move your body.

Is practicing Ashtanga for men different from how women practice it?

      The sequence is the same but I think the strength and endurance component of the practice men will find easy but not the flexibility.  Nevertheless, the physical component is just the tip of the iceberg.  We can discover a lot more only if we agree to try it.  Again, my advice is to experience it for yourself.

      Yoga is the ability to remain focused, centered, and calm.  Ashtanga is a tool for us to experience challenges on the mat and to teach us to remain calm by controlling the breath so that we may be able to transfer it off the mat and onto our lives.

      Namaste.

***

Read the article "Why Johnny, Ting, and Choy do yoga" by Joseph Cortes.

Govinda's Workshop Details

The Practice of Ashtanga

A 6-Day Workshop and 4-Day Retreat with

Ashtanga Yoga Certified Teacher

Govinda Kai

August 21-26, 2010 Workshop (Bliss Yoga Manila)

August 28-31, 2010 Retreat (Tali Beach, Nasugbu)

WORKSHOP

August 21    Saturday Workshop Day 1
7-9    AM    Mysore Style Practice
9-10  AM    Break
10-12 NN    Technical and Philosophical Elements of Forward Bending

The forward bend is the most common element in yoga practice, particularly in the primary series of the Ashtanga system. In this session we will explore the more technical and subtle aspects that make forward bends deep and transformative. We will also explore the symbolic and emotional implications of the forward bending position. Understanding the forward bend is one of the main keys to creating a truly powerful practice and is also a way to ground an understanding of how to live a more fulfilling life.


August 22    Sunday Workshop Day 2
7-9    AM    Mysore Style Practice
9-10  AM    Break
10-12 NN    Emotions: The Hidden Door To The Human Soul

Most people are confused by the emotions that they feel and are left to deal with in their lives. Emotions feel to be so mysterious and so uncontrollable. We often feel helpless to navigate through all the consequences that result from the emotions that we and those close to us feel. In this session, we will explore a way to understand your emotions so that they serve to enhance the quality of your life and not the other way around. A deeper and clearer understanding of the area of emotions is a major key to creating a powerful spiritual life and is absolutely necessary for the achievement of any kind of lasting happiness.


August 23    Monday Workshop Day 3
7-9    AM    Mysore Style Practice
9-10  AM    Break
10-12 NN    The Art Of Back Bending

The back is the most mysterious and complicated area of the body. More nerve ending exist along the spinal column than in any other area of the body. Even the most knowledgeable experts in the area of back medicine have declared that they still don't truly understand the subtleties of the back. In this session, we will explore the more detailed elements of the bending of the back and all the aspects that go into a deep and powerful back bend. Back bending also holds the key to many of the emotional and psychic obstacles that we encounter in our personal lives. By understanding back bending, we can begin to seriously overcome that which holds us back in life.


August 24    Tuesday Workshop Day 4
7-9    AM    Mysore Style Practice
9-10  AM    Break
10-12 NN    Sex: A Deeper Perspective

Sex is certainly one of the most essential of human activities. Sexual activity, whether with others or by ourselves and the thoughts that accompany our feelings about sex dominate much of our time. Yet, for the most part, we are confused and befuddled by this area of life, perhaps more than any other. Many people have experienced some form of trauma in this area of their lives and very few people have the courage to talk openly about this area of life. In this session, we will begin with a yogic perspective on sex and begin to explore just what sex is and how we can begin to understand it in a way that it actually becomes an empowering part of life and not one that only causes us frustration and trouble.


August 25    Wednesday Workshop Day 5
7-9    AM    Mysore Style Practice
9-10  AM    Break
10-12 NN    The Secrets Of Arm Balances

In the Ashtanga Yoga sequence, we perform arm balances in every single vinyasa or transition. Every time we jump back or jump forward, we perform an arm balance. For many practitioners, at best, arm balances are something we "try hard" to do. Most people do not have the understanding of the details that go into creating a powerful arm balance. The secrets to arm balances are not as mysterious and as difficult as most people think. In this session, we will cover the most basic elements of an arm balance which will give you a whole new perspective on a part of practice that is often misunderstood.


August 26    Thursday Workshop Day 6
7-9    AM    Led Class
9-10  AM    Break
10-12 NN    Love And Friendship

The quality of our friendships and love relationships is truly what defines the difference between a life well lived and a life that is dominated by boredom and desperation The quality of our relationships also is reflective of the quality and depth of our spiritual practice. The keys to understanding our own selves are also the same keys that lead to fulfilling and lasting relationships in our lives. Let us dive deep into a discussion in which we can better understand what is the difference between a human relationship that is filled with deep love, trust, honesty and loyalty and a relationship that is merely superficial or even downright destructive.


To Register:
Fee is Php 24,000.00 for 6 days
Early Bird Discount (Register by August 5) is Php 21,600.00
Sign Up for Asana Practice is Php 1,500.00
Sign Up for Workshop is Php 2,500.00
Required Reservation fee is Php 7,200.00, non-refundable

Workshop Venue is Bliss Yoga Manila, 28/F, Trident Tower Penthouse, 312 Sen. Gil Puyat Avenue (corner HV Dela Costa St), Makati, Manila.


For Details and Inquiries please email tesa.celdran@gmail.com or call/sms to +639178300293

Govinda is back!

Tesa's teacher Govinda Kai is back in town to do a series of workshop and a week-long retreat.

***

The Practice of Ashtanga

A 6-Day Workshop and 4-Day Retreat with

Ashtanga Yoga Certified Teacher

Govinda Kai

August 21-26, 2010 Workshop (Bliss Yoga Manila)

August 28-31, 2010 Retreat (Tali Beach, Nasugbu)

RETREAT

August 28 Saturday Retreat Day 1 – Morning Mysore style practice followed by Unlocking The Secrets Of The Mind -- Our understanding and awareness of, or lack thereof, our own minds holds the power to radically affect the quality of our lives. During this session, we will talk at length about this mysterious part of ourselves, including questions such as "What is the mind?", "Where exactly is the mind located", "How does the mind work?", "How can I improve the quality of my mind?" and other relevant topics related to the mind. Perhaps one of the biggest first steps to a much deeper and more powerful yoga practice and life is to begin to understand the mind. This session will be a first step to move your understanding in the right direction.


August 29 Sunday Retreat Day 2 – Morning Mysore style practice followed by
The True Role Of The Guru Or Teacher -- In this modern age of yoga practice, the role of the teacher or Guru is often misunderstood or under appreciated. Yet, in traditional yoga practice in India, the role of the teacher or Guru is given the greatest importance. In this session, we will delve into why the role of the teacher or Guru is given such great importance. There is a hidden key to the more profound depths of practice that is held within the kind of relationship that we build with our teacher or teachers. What we will discuss will shed much light on your understanding of yourself, your practice and of life. Both teachers and students alike, will learn how to build a much more powerful practice through the relationships that we form with both our students and our teachers.


August 30 Monday Retreat Day 3 – Morning Mysore style practice followed by Making Magic And Real Love Through Family And Community -- There are few other places in life where we express our highest aspirations and deepest fears than in the way that move within our families and communities. More emotionally and spiritually evolved people almost always express themselves through building and facilitating strong, honest and loving families and communities around themselves. In this session, we will explore some of the elements that can help us to reflect ourselves more clearly through our relationships with our families and communities. United we rise, divided, we fall. Let us all begin the process of being agents of unification and empowerment. By transforming your relationships with your family and community, you transform your relationship to yourself and to God above.


August 31 Tuesday Retreat Day 4 – Morning Mysore Style practice, followed by Who Or What Is God? -- This question is perhaps one of, if not the most, asked questions on the planet. Why do we have such an enduring hunger in our hearts to know the answer to this question? We will watch a film on this subject together and then engage in some lively conversation to explore the deeper meanings of this search of ours.

To Register:
Fee is Php 30,000.00 for 4 days inclusive of room (twin sharing) and 2 vegetarian meals.
Early Bird Discount (Register by August 5) is Php 27,000.00
Required Reservation fee is Php 9000.00, non-refundable.

Retreat will be held at 58 Outlook Drive, Tali Beach Resort, Nasugbu, Batangas.

For Details and Inquiries please email tesa.celdran@gmail.com or call/sms to +639178300293.

Yoga Class Dos and Don'ts

Yoga Journal - Yoga Basics Column - Yoga Class Dos and Don'ts

Yoga is a mindfulness practice.

Be mindful of space, energy, and time.

Yoga teaches us to become more aware.

Awareness of space, energy, and time.

Yoga is balance.

Balance of space, energy, and time.

Where in space is the body moving?

How does the body move?

What relationships are formed?

Yoga is to become mindful... aware... and balanced.

May all beings everywhere, be happy, peaceful, and free.

Namaste.

Yoga 4 Isko

PE2 Yoga at the UP Diliman College of Human Kinetics.  

This is the archery range room that has been converted to multi-purpose exercise room.  I asked the Dean if we can develop it into a mind-body room.  Put some decorations and make it really conducive for holistic fitness programs like yoga, pilates, or tai-chi.  This semester, it is the venue for pilates, yoga, and ball-and-band PE courses.

I like the place because it's quiet and away from the noise of dribbling balls and banging iron plates.  One of my yoga classes is at the dance studio.  It is more spacious but not very conducive for yoga.

The students at the archery range room are also more focused compared to the students in the dance studio.  I have about 3 noisy students who can't seem to perform the asanas without giving side comments.  

It's inspiring to observe them sitting quietly though at the end of each session...  sitting quietly... focusing on the breath... stilling the mind.

Om shanti, shanti, shanti.

***
University students in the Philippines are required to take 4 general physical education courses as part of the requirements for graduation.  While it is recommended that the students finish their PE requirements in the first two years of their undergraduate studies, some also prefer to take it on their last two years.  Most universities follow the curriculum set by the Commission on Higher Education but because UP provides more freedom to students in choosing the types of activities that they want to enroll in.  In UP, the students can choose from a wide array of PE activities ranging from traditional ball games, fitness exercises, dance, to recreational activities.

PE2 Yoga is a 60-minute twice a week course which runs for 16 weeks per semester.

At the end of the course, the students are able to perform the basic ashtanga sequence (up to purvottanasan then closing) on the own.  Some poses like the wheel and tripod headstand are also introduced towards the end of the course to add elements of fun, challenge, and excitement.

***

Did I tell you that we do the class in the middle of the day?  I have 4 sections this semester.  WF 1-2pm and TTh 11-12, 12-1, 1-2.

Hot yoga, anyone?

A dedication...

From Trinkhor.

As Long As Time and Space Remain

From the thousand rays of compassion emanating from the lotus bearer
This world has transformed into a beautiful lotus grove of kindness & compassion
For the very purpose of increasing the welfare and benefit of sentient beings,
Using extraordinary skillful means, you bestowed a jewel rosary of teachings.


You are the leader of world peace,
You are our (Tibetan) very life force,
You are the guru who guides us to the hereafter,
Your kindness, we will never forget,
Your kindness, we will always keep in our hearts


O! Land of Snows!
O be the protector and refuge of the Land of Snows!


Without hesitation and so generously, kindness to us you have shown,
Without forgetting it; always remembering it our hearts,
For the auspicious sun of freedom will shine once again,
Your guidance on religious and temporal matters, we will follow.


You are the comfort of those who are suffering
You are the Great Compassionate One
You are wisdom that realizes emptiness of all phenomena,
You are Lord Avalokiteshvara himself.


O! Land of Snows!
O! Be the protector and refuge of the Land of Snows!


O unfortunate and suffering people of the land of snows,
With great and powerful yearning pray hard that,
Until sentient beings, who are limitless, like space, are fully liberated,
Please be the protector and refuge of the Land of Snows!


O! Land of Snows!
O! Be the protector and refuge of the Land of Snows! X 2

Sesame Dressing

... over mixed greens, cherry tomatoes, and cucumber.  I'll it also on fried tofu next time.

... and instant vegetarian noodles.

That was dinner one evening last week.  

***

I'm teaching a new class at Yoga Manila Ortigas starting today.

 Mondays 5:00-6:15pm Pranayama + Intro to Ashtanga 

This class will introduce the students to the classical techniques of pranayama as taught at the Kaivalyadham Yoga Institute in Lonavla, India.  The first part of the class is dedicated to pranayama while the second part introduces the students to asana practice, specifically the fundamental sequence of the ashtanga method.

Om.