Life-changing decisions and slow down🐌🐌

I am 1 week in Thailand now, in the area of Ao Nang Beach and Nopparat Thara Beach (Krabi). A lovely destination, but not what I had in mind in the first place.

I was about to live together with a handsome and very kind Portuguese man, in Torremolinos (Spain). We met on the stairs in Torremolinos and there was a special connection immediately. This was in January 2023. All went fast, maybe too fast. Maybe things were too good to be true.

The good moments passed by fast, the bad ones too. And we had quite a lot of bad moments 😔.
But, I was sure he was Mr. Right. I kept a positive mindset and kept the relationship alive.

Mid-June 2023 I went back to his place, to officially live together. Unfortunately, it didn’t work out. After two weeks I took the decision to end this relationship. That was not easy; my head, heart and gut feeling weren’t aligned at all. Confusion all over😕. Heart-broken💔, but I had to do this.

I had a short touchdown at my parents’ place (thank you Mom & Dad for being my ‘last resort’🙏). I knew it would just be for a couple of days. I initially did not want to leave Southern Europe but high season was around the corner. Places to rent for longer than a week are rare. And if you find one… it is expensive🫰💰💰.

So… where to go to? Suddenly a voice said: Thailand. Alright. Check Skyscanner. Yes, affordable tickets. But not to Bangkok. Close to the beach, please! Phuket? No, just got there. Where else? Krabi! I found a direct flight to Kraby, for a nice price and found a really nice spot (Krabi Forest Homestay). Perfect location. Shops, cafes, restaurants and 2 beaches are within walking distance. Saya senang sekali (I am very happy) 😊.

I booked the accommodation for 30 days – the maximum length of the visa (FYI: Thailand has a free visa for most European passports😊). On purpose I booked 1 place: no packing and unpacking please for 4 weeks, I did that enough in 5 months😅.

I am here now for a week; I am here to heal my heart💜, relax and chill out🧘, enjoy the rain now and then☂💃 (yup, it’s monsoon season here) and slow down. And that’s the hardest thing.

Usually, I learn new skills quickly, but the skill of slowing down… it is a punishment.

I told myself: no to-do lists, no have-to’s, except for a few like sleeping, eating, taking a shower, going to the toilet and putting on clean underwear daily😉.

Every morning, I remind myself that it is perfectly fine to do nothing. I deserve it.
My new mantra, as I call it. (FYI: the last 5,5 months were a roller coaster🎢)

The first few days, all went ok. Unpacking, taking it easy. But now, after a week… boredom, the urge to start doing things, to pick up new things, to meet new people… to speed up🏃‍♀.

It’s hard not to give in to this voice, to this well-known pattern. But, I manage. I repeat my mantra daily: I deserve to do nothing, I deserve to relax and chill out.

And then I have days like today: a lazy day! I slept in, did some gentle yoga on the beach, sunbathed in the afternoon on the beach, had a late lunch, went back home, worked a bit (that’s an ongoing thing, so happy to have flexible working hours 🙌), and took a little break. I lay down on the bed. Staring at the ceiling, while observing the sensations in my body, feeling my sunburnt skin🦞, observing all the voices in my head, and observing my breathing. No action, just observation.

I dozed off for a few minutes, woke up and thought: going out for food? No, I am too lazy for it, I’ll grab the fresh-cut pineapple I bought earlier today, and some peanuts, with hot choc (yes, I love warm drinks even though the outside temperature is about 30 degrees 😉). And then I felt; let’s write a new blog.

Writing gives me energy, insights, and new ideas. And the little voices in my head are finally shutting up.  And, I can practice the art of slowing down: typing slowly 🤣.

What I realize now, after writing this blog…I might not be such a quick learner as I thought I was, especially about the skill of slowing down. And that’s ok. Because better to learn a new skill slowly, steadily and properly, than too hasty and start again from the beginning 😉.

Maybe you realise after reading this blog that your life is also going too fast and you want to slow down. You want to live your life, not being lived by your life.
Give a shout-out, I am curious about your experiences and how you think you can take a step back.

Oh, and guess what?! While I was typing this, 2 snails were on my terrace (the ones in the picture); I think they were playing catch me if you can😜. Lovely synchronicity💫!

With love 💜 & light✨,
littlemissyoga

Why should I practice Yoga 🤔? Please, convince me!

Dear all,

A short blog this time, as I promised. I hope this article motivates and inspires you to start with yoga today, actually there is no reason NOT to practice yoga😉. This article is just about the poses, later on I will explain more about the 8 limbs of yoga.

How it all started for me: I still remember my first yoga class, October 2015, Ubud, Bali, Radiantly Alive, Ashtanga-Vinyasa (one of the hardest variations of yoga), Acacia from Canada was teaching. She wished me good luck for this class and some people were giggling 🤔😳. No, I couldn’t do all the Ashtanga-moves (and up to now I still can’t do all of them), I almost strained my neck because I had to watch my neighbors at the left and right to see what the Vinyasa (flow) was; I must have looked very clumsy I think😅. But besides of that, the energy I gained during and after the class and her way of teaching had inspired me to start doing yoga. When I started, I was a die-hard smoker and drank (too) much alcohol. By starting doing yoga and later on by taking yoga teacher trainings, yoga helped me to let go of the bad habits (except for eating (too much of) 85% or 90% pure chocolate 🍫😋). Sometimes I drink a glass of red wine, but I quit smoking completely. I turned from a vegetarian into a 95% vegan person. By doing this, I feel better, way better. And that’s it all about: do what fits you, do what makes you feel good. Yoga can be that (perfect) tool to guide you to become the best version of YOURSELF. And isn’t that what you truly want 😇💚🙏👍? Then definitely read the article below 😊 👇🙏🧘🧘‍♂️.

**What Doing Yoga For The First Time Does To Your Body**
Many thoughts will come to mind when you start doing yoga for the first time. As you stand in the back of a class, or unfurl a yoga mat at home, it can all seem like a lot of wobbling on one foot as you struggle to figure out a pose. But even if you’re exhausted, overwhelmed, or confused at first, there are still all sorts of positive benefits to be had.

Right away, you’ll likely feel more space and a lightness in your body after your class. Yoga focuses on creating space in the mind and body so not only should you walk away feeling less stressed and more relaxed but you should feel less tension in your muscles. This is due to deep breathing. Your entire body will be oxygenated from the result of deeper breathing and increased circulation, and this will help you feel present and awake, as well. This loose, light feeling can stick around the rest of the day — which is one reason why folks turn to yoga as a way to de-stress — and it can even impact how you sleep. After you do yoga for the first time, you may sleep really well and find you wake up refreshed and rejuvenated.

That said, if you aren’t used to moving or exercising in such a way, you might notice that you feel a bit sore after doing yoga, too (for some this feels great: no pain, no gain). Holding a yoga pose not only requires core strength, it also requires endurance. The day after yoga you are very likely to be sore throughout your whole body. You can alleviate this by performing a warm-up before yoga, which will get the blood flowing to your muscles before going through the workout, and then following up with traditional cool down stretches. Physical symptoms aside, yoga can also tap into emotions more than you might realize, so don’t be surprised if some unexpected feelings bubble up during your class. We tend to hold our stress, worries, and tension not only in our brains, but throughout our body physically, mainly in our hips and jaw. When people try yoga, it might be their first time practicing breathing exercises (Yogi breath), and it may be the first time they allow themselves to release that stress through intentional breathing and practicing the poses.

If you’re new to yoga, it can be a big release, especially if you haven’t given yourself permission to let go of that tension before. But it can be yet another sign yoga is worth a try — and that you’re doing something good for yourself 😃.  **

I hope that you are convinced to roll out your mat (or blanket or towel) and start your practice today! If you need support with that, let me know, I can definitely help you😊🙏.

💜💚 With love 💜💚   
littlemissyoga                                           

        

Inspiried by: https://www.bustle.com/p/what-doing-yoga-for-the-first-time-does-to-your-body-19296977

2 months of teaching yoga at Polwaththa have almost finished 🌴🌳🧘🏻‍♀🐒🧘🏻‍♂🙏🏻, a new adventure is waiting 😎🧘🏻‍♀⛱🏊🏻‍♀🙏🏻💜

Finally, a new update! I was a bit offline, or basically, doing other things and had a few retreats in a row which costed me more energy than I expected. But yeah, back on track! Just 1 more day left teaching here. Checking out on March 13, taking a few days off, preparing for my next adventure: Indonesia. ’Again Indonesia?’, I hear you thinking. Yes, again, by accident. I applied for a yoga job on Gili Meno, a few weeks ago already. Completely forgot about it and suddenly I got a reply, including the terms & conditions in my mailbox. Teaching at Gili Meno, my favourite Gili Island, for 1 month. It wasn’t planned, I was about to go to Kalpitiya (beach side Sri Lanka), for another opportunity and after that to Jaffna (in the north). But with my life, you know never know what’s gonna be😬😅☺. I hear you thinking again: ‘So maybe she comes to The Netherlands🙏🏻😇’. I can’t tell now… you will see me when I get there 😉.

⚠Warning⚠: Really long update🙈😇
This update will be longer than the previous ones 😅🙈, maybe you have to break it down into smaller pieces 😉. I put some subtitles, so it may be easier for you to break it down in smaller parts 😊. And, I shortened the story, so I am not stealing all your time (that’s one of the yoga principles: Ahimsa, no stealing😇). For more details, let me know, I am happy to share it with you on What’s app or in a (video) call 😊.

11 February: Dutch, English, Dunglish… 🤔😅
On the 11th of February I had a Dutch man checking in for yoga, but he didn’t book a retreat. He was the only one for a few days, so I tried to teach in Dutch. That’s really hard, after talking English daily. Sometimes it was hard to find the Dutch words🙈. It reminds me of my family living in Canada, trying to speak Dutch 😉. Again, we had a few days of rain (11-12 Feb), luckily not too bad and not for a long period per day 😊. And else, I know what to do then😊.

12 – 15 February: An unexpected yoga retreat🧘🏻‍♀🙏🏻🧘🏻‍♂
On the 12th I received a What’s app of the manager: a new retreat starts today. That’s the way it goes in here sometimes. It was a couple. The retreat was still running with Valentine’s day, I tried the heart shape Vrkasana (treepose), but it failed, because of the difference in length😅. He was 2,05m, she around 1,70m… Anyway, always nice to do something special on Valentine’s Day💜😊.

On the day the retreat ended we had 2 big groups coming, Dutch and British people. That meant buffet style for dinner (and I discovered there was barely nothing for me to eat, all with garlic and raw onion🙄…). The Dutch group were young ladies, and they told me they would love to have a Yin class (11 peeps!), but they cancelled last minute. Like they also did with the dinner… completely unexpected they informed that they wouldn’t have dinner… all the work for nothing! The staff got quite angry, they worked their asses off for what?  So much food left, the only ones which were happy with this food were the wild boars😅.

16 – 18 February 2020: A little lazy😊
On Sunday I had a really Lazy Sunday. No classes after 13 days non-stop teaching. It was good to have no class, although teaching a Yin class is also calming down for me. The day after started with a Monkey Monday🐒🐒. I had to stop my self-practice, tried to chase some monkeys away… but they were with the whole family…30 of them and still making more monkeys, right in front of me🙈. First there were 3 monkeys in a row, fleeing each other. Then a big (apparently male) pushed the one in the middle away, grabbed the female monkey in front of him… Doggie style practiced by monkeys 🐶🐒🤪🤣. After like 10 seconds she got bored and went away. And then, this was really disgusting🤮, he had something white slimy on his hand and put that in his mouth…😳. Unfortunately, I didn’t take pictures (or maybe luckily I didn’t 😉), I was too flabbergasted. The rest of the day was a Lazy Monday. Nell and I went to a local factory where some ladies were sewing some clothes. My gosh… that’s a lot of manual work and for what? A few rupees a day… and we pay a lot of money. Definitely not fair trade!!!

The day after was also a day without yoga classes, which was ok, because after that day I would have 2 yoga retreats in a row, 8 days non-stop teaching and be present/hosting the guests. We had a big group Dutch people coming in on this day, just for 1 night. For one night, the management suggest to take just a daily backpack, so the guys don’t have to carry heavy suitcases all the way up to the cabanas and the next day back down again. But of course… some people can’t read or are too attached to their stuff, that they bring everything… The one who had to give the example, the tour guide, had the heaviest suitcase and he needed to go to lodge 15, the one the furthest away! Some groups and tour guides are really unbelievable. Probably too much luxury hotels they have been to, I guess. Not used to be in the jungle. The guide would have changed his mind if he had to carry his own suitcase for 15 minutes😉. Dinner was again in buffet style, again garlic and raw onion. Slowly I am managing a bit of garlic (I eat 2 spoons max of something with garlic), but raw onion… no thank you.  

The next day (February 18) I did some self-practice, accompanied by 2 playing giant squirrels 🐿🐿, way better than love making monkeys 🙈😜. Later that day, I went out for a walk and I found a perfect spot in the jungle where I could enjoy the sunshine! How blessed I was😇🙏🏻, for 30 minutes full in the sun, yeah👊👏. The walk was good, I needed a different work out. I was even sweating! Hadn’t happened for a long time actually… it’s not warm here 😉. Last night was super cold; I woke up to grab an extra blanket, tried to sleep again, unfortunately, the monks started to chant already… That means… time to wake up… 5.15am 😴.

19 – 25 February 2020:  2 yoga retreats in a row 🧘🏻‍♀🙏🏻🧘🏻‍♂💪🏻 & Re-united with Heike 😊.
The first group started on 19 February, 5 people. A very interesting group, 1 of them arrived at 5am in the morning, started to talk about changing his life during this retreat, since he found out I was the teacher. Instead of my own practice, I showed him the yoga shala and the big cabana with the view. Wow, he wanted to stay in that room (he was already painting after 5 minutes walking, that cabana is 15 minutes away from the restaurant, uphill…a good start to change your lifestyle😉). It was available, so the housekeeping ladies made up the room. After his nap (and I finally had time to have breakfast and self-practice) I woke him up to get ready for the Yin class. He decided to stay in the room they had initially prepared for him… annoying for the ladies. He told me he did some self-study, wrote a lot about his good and bad habits and was willing to change it, telling me this while smoking his 3rd Iqos-cigarette (an E-cigarette) 🤨🤔. When I mentioned this, he felt busted…. Yeah, breaking with bad habits means: stepping out of your comfort zone, and that’s not easy. I offered him to do a guided chakra meditation, he was in for it. The 2nd day, he didn’t want to join the morning yoga (no, it’s too intense, I can’t do that, I feel weak, blahblahblah, fucking excuses😤). And he didn’t want to do the trekking with the group…. Ok, you don’t have to follow the program, but to set up a healthier lifestyle, some movement is good. The worst thing is, is that his behavior was irritating me. It is the same as many people in my previous surrounding. Always complaining, but never changing. As a yoga teacher (and a yogi) I shouldn’t judge people, but as a human being I do sometimes. And now I have to release my emotions as a human being and I think: Fuck off with your lousy excuses! Why should I offer you that meditation if you aren’t able to open up your eyes, take that first step to make that change? Meditation is one of the last steps. If you aren’t grounded, if you can’t look in the mirror and be honest to yourself, then you won’t reach that stage of samadhi (which he is looking for). It starts with awareness, to be completely honest to yourself, and damn, the truth hurts (I am also struggling with that!). But to achieve your goal, you need to struggle; the same as Buddha did to reach that final stage: Samadhi, enlightenment. Maybe it is a typically Western mindset: we want to change but in the easy way, not too much effort, even thinking: if I earn enough money, I can buy everything. Well, you can afford a bigger funeral, with even more fluffy cake and a coffin made of tropical wood or so, but still you can’t buy happiness (ok, you can buy the magazine Happinez, but that’s not what I meant 😉). So, off my chest, time to continue my story 😊.

Luckily, the other 4 people were more likeminded and in for yoga, which gave me energy to go on and do my best throughout the yoga classes and give them a good time (well, basically, I don’t do much, they do the hard work 😉). At the third day, this guy showed changes: he wanted to do a trekking and cooking class, but private. And he wanted to plant the tree. We gave him the hardest task: digging the hole 😉, so he had some extra physical exercises 😜. At the end, he was really happy he went to this retreat, he is even planning to come back! I didn’t expect that… the mind of a human being is really unpredictable 😜😅 (including mine 😉).

The second retreat group came on the day the others left; 4 people. A nice group, a nice energy 😊. Also, my friend Heike came to Polwaththa. I met her 4 years ago, we did the same yoga teacher training in Thailand. She attended a few classes; we went for a small trekking to Pettigala rock, lovely to do this hike with her. We talked and laughed a lot 😃😃. We took a Pick me to drop us off and saved the driver’s number so we could call him for a pick up again. After the lovely and sometimes challenging climb (this one looked a bit like the ones I did in Laos, I loved it, I missed these intense hikes) we called the driver but he didn’t want to pick us up. And there was no Pick-me or Uber available. Ok, let’s start to walk, we will find a tuktuk. We didn’t have to walk far, there was a minivan leaving the temple, with a monk. We waved, the driver pulled over and we got a ride to the temple close to Polwaththa. I tried to give the monk a donation for the temple but he refused. We felt so lucky, the hike was lovely, the weather was amazing (after a cloudy morning) and we got a free ride! Heike left on the same day as the retreat people, she went to Pepper Cottage, a lovely bed & breakfast, 10 minutes walking away from Polwaththa. I went with her, I also love that place. The energy is so uplifting, I can really charge myself.

Heike was leaving on the 28th, to Indonesia (we probably catch up there 😊), on the 26th we had our goodbye dinner at Pepper Cottage, because I was going to Anuradhapura on the 27th and 28th.  Marga, the owner, cooked a lovely non-Sri Lankan meal! After 1,5 years I drank a little bit of alcohol, red wine. This was a good one, but I know now that I don’t have to have alcohol anymore (I am really looking forward for having a nice vegan Chai Latte 🙏🏻☺). My trip to Anuradhapura was short, I spent about 10 hours in buses to go up and down. I went there to visit the new yoga teacher, Tharaka, who’s replacing me on March 12. He visited Polwaththa to talk with the owners about meditation a few days before, so we met here. He told me he wants to set up yoga & meditation retreats at his house, and maybe I could help him, so that’s why I went, just before the next yoga retreat was about to start. I almost had to cancel this 2-day trip, because we had guests and probably they wanted to do yoga… We had 1 couple coming in, that was all… so Remon agreed on my days off.

27 – 28 February: Anuradhapura
Anuradhapura is an amazing place, Tharaka is a special man (really spiritual). Like I mentioned, it took me about 10 hours in buses, to go back and forth, but is was worth it. Out of the jungle, a warm and open city, not too crowded. When I arrived we had lunch and we talked about many things. He had to teach, I asked if I could join, that was ok. There was no one, so I got a private yoga/meditation class with chanting (he is a singer and plays guitar). After class we had some typical Sri Lankan food (string hoppers and curry, then to bed early, because the next day we had to leave early. We went to a big white stupa (temple) and a temple underneath the Bodi tree (the tree where Buddha got his Samadhi aka enlightenment). The first place didn’t touch me, people were worshipping Buddha, and that’s the opposite of what Buddha wanted. The second place was lovely, a real good energy. After that I went back to Digana, because I needed to teach again… I got there at 5pm, and apparently I had people who would love to do yoga, but they went up to the shala already, and no one informed me about that. So I took my evening off 😉.

29 February – 7 March: My last retreats…
On the 29th, 8 people came for the yoga retreat. 3 couples and 2 single ladies. A good mix, the yoga level was mainly beginner, which is challenging to teach for a Vinyasa class. It can slow down the flow, but I managed to create an easier flow, so everyone was happy. There was one lady, she told me a lot about what she had been going through in her private life. It was like I was listening to my future story; I have the same issues where she was dealing with before she began here spiritual journey. This lady is for me an omen that I am ready to start my spiritual journey, to face my demons, to clean myself, to heal myself, to break with patterns😊. What that will be exactly….I don’t know yet, but I will update you once I know it😊.

The last group, 9 people, was amazing. That energy was soo uplifting. 8 of them were young people and 1 was a 72-year old lady, a traveler and a strong independent woman, amazing! I felt so blessed they were my last group, because they gave me so much energy and I learnt so much from them (even though they don’t know they did 🙏🏻😇🙏🏻).

On the day they left, I went with them to Digana, to the vet with Sumitra, Nell and 2 puppies. Sumitra found these 2 dogs, they were basically left alone, in a box. One has serious issues with his legs (his bones and muscles aren’t strong enough to stand up properly, because he hadn’t walked for 5 months). The other one is doing a bit better. The vet told us that with some Vitamin C, D/sunlight and Calcium everything would be ok. And now, after 3 days, they are already walking better. They are adorable, if I shouldn’t travel, I would have taken them to my place. But now that is impossible, I can’t and I won’t take them with me, in and out planes and resorts… Hopefully someone else will take those adorable puppies into their house 🙏🏻. They deserve someone who can give them love and attention, they are soo cute!! Whehehehe, one of the puppies vomited in the jeep on the way back from the vet, it just missed my shoes and pants. He was carsick 🤮, that poor dog 🐕.

8 – 10 March: Quieting down, unwinding, mentally saying goodbye😌🤗
Until now not much people for yoga; we had some groups but they were bird spotters and just drop ins for 1 night. There was one couple, and you know what? I met them at the Forest Monastery in Thailand in 2018, 2 years ago! She came in for dinner, we greeted and then, suddenly at the same time, we said: hey, I know you! We had to dig deep to figure out how, what and where, but we managed it. They have a well-known holistic center on Vanuatu, a small island close to Australia (I had to look it up on the map, never heard of it before). Now, they are looking for a new spot, probably Sri Lanka, to open up a new center and leave the other one behind. Isn’t that amazing! Hopefully we can meet again and who knows, we can work together (yoga, energetic healing, meditation, chakra) 🙏🏻. Today, 10 March, Tharaka, the new teacher comes and a few new people. My last teaching day will be tomorrow (11 March) and to be honest I am happy with that. After 2 months it’s time for a new adventure, Indonesia here I come😊🙏🏻.

I hope you liked this very long update, you can leave your comments/feedback or whatever you want to share behind. Next time I will try to post shorter updates and more regularly 😊. And new pictures will follow soon!

💜💚 With love 💜💚
         littlemissyoga


P.s.: I suddenly realise that I am ending my job here around Full Moon. Full moon means ending of cycles, letting go of things which are not longer serving you 😊. Everything happens for a reason 🙏🏻😊.

P.p.s. If you would love to support The Forest Healing Foundation, you can click on the link below and leave a donation 🙏🏻😊 . Every little bit helps!

Save 7 acres of beautiful forest in Sri Lanka

3 poses from ❄🌨☃ winter to spring ⛅🌱🌦

After more or less 3 months cocooning, staying warm inside the house, enjoying the fire places (or central heaters nowadays), nurturing the body with more heavy food to keep it warm and give energy to stay healthy, a new season is about to start: spring. The meteorological spring starts at March 1, the Western calendar says it starts at March 21.

In the first days of Spring, we see how everything is awakening from a long deep sleep. It is the time to be active and to be awake. Nature is waking up as the days lengthen, plants and flowers start to blossom and the colour green is everywhere. The colours and life around make the spirit feel full, our appetite is less, or at least, we start to eat lighter food, food that is easier to digest. It is the time to cleanse, fast and allow this new beginning of life to start from a clean space. As we clean, we make room (the element Space) for new visions, for new opportunities and new plans to come through without much effort. The energy is expanding and is the beginning of Yang energy.

‼⚠Warning/Disclaimer⚠‼
Be very careful by practicing theses poses, especially when you have none or little experience in yoga and/or sports. If you feel any pain during a pose, back off, take some rest or even stop doing the particular exercise. Respect your body, respect your limits 🙏🏻🧘‍♂🧘🏻‍♀🙏🏻. If you still experience pain after these poses, please consult your GP. ~~littlemissyoga~~ is not responsible for any physical injuries or mental issues.

1. Uttanasana / Standing forward fold
😊😊Benefits: Opens the back of the body, stretches the hamstrings, hips and calves. It lengthens the spine, it creates more space on the back of the body. Furthermore, this pose provides strength to your thighs and knees. Regular practice relieves stiffness in your spine, neck and back.

  • Step 1: Tuck your toes and push into both feet, folding evenly over your legs (picture 1). Activate your abdomen (navel towards spine) to have a better and steadier foundation.
  • Step 2: Bend your knees as much as needed (picture 2), in favour of lengthening the spine and releasing tension in the neck. You can also use blocks (or a thick book/pillow) to put your hands on or cuff your elbows with the opposite hands (picture 3).
  • Step 3: Breathe towards the belly, hold as long as you want.
  • Step 4: To get out of the pose: Bend your knees deeper, let your arms hang loose, tuck your chin, press a little harder in all 4 corners of your feet and roll yourself up to standing, stacking the vertebras one by one. Last part is to lift your chin.
  • Step 5: Take a few moments to observe your body and mind, arms resting alongside the body.

2. Utthan pristhasana / Lizard lunge
😊😊Benefits: Opens and stretches the hips flexors and groins, it even creates some flexibility in the lower back. It strengthens the thigh muscles of the front leg and it opens the chest and neck. With opening up the hips it is possible that you release emotions, if this is happening, just let it be 😊. This pose is a good preparation for practicing hanomanasana (full splits).

  • Step 1: Come on your hands and knees, hands shoulder width, wrists in line with shoulders; knees hip width, knees in line with hips.
  • Step 2: Step your right foot forward, on the outside of your right hand. You can stay on your hands (picture 1) or lower down on the fore arms (picture 2), as long as your hips descend lower than your heart.
  • Step 3: Keep your front knee in line with the ankle and allow your weight to move to the outer edge of the front foot (picture 3). You can even lower down on the fore arms (picture 4), this is opening the hips even more.
  • Step 4: Hold for 5 breathes or more as long as you like before you change legs.
  • Note:    If you hold this pose for a few minutes (like a Yin-pose), you can take a counterpose before changing legs, for example ardha hanoman/half splits, all fours (with hip circles) or even downward facing dog (with hip circles). Most important is to listen to your body.
  • Step 5: After you have done both sides, you can sit down in Thunderbolt (your bump on your heels) or come into balasana /(wide legged) child’s pose.

3. Ustrasana / Camel pose
😊😊 Benefits: Opens up and stretches the chest, abdomen, quadriceps and hip flexors. It improves the spinal flexibility and loosens up the vertebrate. Also, it strengthens the shoulders, back muscles, thighs and arms. It even can reduce fat on the thighs (after doing this pose quite often) and it improves your posture.

  • Step 1: Come to an upright kneeling position, knees hip width distance. You can either tuck your toes or keep them pointed (flat on the floor).
  • Step 2: Keep your hips vertical of the knees, placing the hands either at the lower back for support (picture 1), or one or two hands on the heels (picture 2 & 3), lift your heart into Ustrasana. You can keep the head up or drop it down for opening up the throat (picture 4).
  • Step 3: Keep squeezing the inner thighs toward the midline, extend the sacrum downward toward the knees.
  • Step 4: Try to hold for around five breaths in this pose.
  • Step 5: Come out of the pose by squeezing the legs together and letting the heart lead you up. If you had your head down, you first lift the neck and head to an upright position. Then slowly sit down in Thunderbolt (sitting on your heels) or in balasana/(wide legged) child’s pose.

You can stay in balasana (child’s pose) after you have finished these 3 poses, to calm down the body and relax the breath. Whenever you are ready to come out of it, feel free to do so. And enjoy the rest of the day or have a good sleep 😊.

I hope you have enjoyed these 3 poses and that you feel more energized and opened up, ready for facing spring 😊. If you like, you can share your experiences with me 😊.

💜💚 With love 💜💚        
littlemissyoga                                       

        

Inspirational source:
https://chopra.com/articles/11-yoga-poses-and-a-meditation-for-transitioning-from-winter-to-spring?utm_source=Newsletter&utm_medium=Email&utm_content=180403-April-Newsletter&utm_campaign=Newsletter201843

Struggles…😖🙄😠🤔😤(part 1)

Note: This blog has been written between 21/1/2020 and 10/2/2020). Some struggles have been solved already😊.

Sometimes I got some reactions of you as reader, you are asking me if all is always going well. Hell no, I got struggles here, definitely. Different ones than in The Netherlands, though. Let me share some with you.

Anti-vampire food 🧛🏼‍♀ & Feeling like a Bounty 🥥
Because my stomach and my intestines cannot stand garlic and raw onion, I have to ask the cook to modify the dishes. Apparently, this causes confusion and miscommunication. So, sometimes I don’t have a proper lunch, because all is with garlic. Since we are in the jungle it is not so easy to get something else or cook something for myself. I feel that my body is getting weaker, I am lacking important nutrients like protein. We have cow pies (or black eyed peas), lentils and even soy meat, but when it is prepared, it all contains garlic 🙄. Sometimes it looks like you are eating garlic as main dish mixed with something else 🤪. I tried to eat it twice, I got quite sick twice. That was for me the reason to cut off the garlic completely.

I thought it wouldn’t be that difficult to do so, but I feel that I am causing a lot of troubles and confusion and I struggle with it. I got the feeling that they don’t believe me, they think I do it on purpose. They make a lot of jokes about it, my patience to accept all jokes is almost gone… I don’t know if I need to tell them (they will take it personal, that’s part of the culture), or I just let it be. I have chosen for the last option. I just accept it the way it is, and nowadays, they don’t mention it anymore 😊. Lately, I had a talk with the owner, on the day I didn’t feel well because of the garlic. He spoke with the cook about my garlic-issue, now everything is fine. Well, I still have to ask/write down on the whiteboard in the kitchen: NO GARLIC. Another thing is the variety of the food; after 2 weeks I was done with the curries and white rice (which I eat in really small amounts, because it has barely nutrients and for the carbs it is not necessary to eat that much rice), so I am creating new meals in here 😊. Like plain boiled lentils with boiled veggies or salad (salad without dressing, they use too much salt and vinegar, that’s ruining my salad 😅). Pumpkin soup with a little water and fresh coconut milk, no salt, no onion and no garlic and red rice, yummie 😋😋 (red rice is so much more stuffing and tastier than white rice 😊). For lunch I often safe rotti ((it is made of wheat flour, grated coconut, water and oil, it has the shape of a chapati or a rice cracker) and have that with my nutmeg chutney (instead of jam, dahl curry and coconut sambal 😉). Coconut is almost in every dish… I think I am a real Bounty 🥥at the inside right now 😂😜.

Money, money, money 💰🤑
Another frustrating issue is the payment. I hand in a loose piece of paper, all classes, rooms and dates written down for the lady who does the accounting. Unfortunately, she is often asking me for my notebook, to take a picture (which she has done already…) to start checking everything for the payment…. It’s all double work and it makes me a bit (well… way more than just a bit😅) grumpy. The only thing I am thinking: why do I do all this work? It is all for nothing. Frustration, irritation, and then I have to remind myself: breathe in, breathe out, stay calm, be patient (the same things I tell in my yoga classes 😜😇). At the end, all is fine, but the whole way of working… it is so non-consistent, there is no logical order, and then they are complaining that it is so busy… 🤔🙄. For me it is so easy to think: Analyse your way of working, change it if needed, save time, save money. And there we get the magical word: ‘change’! That creates stress here 😉😝. In many things they are really laid-back, but when they need to change something suddenly or quickly, they get stressed. They need more time to get used to another way of working. For me, it is so common to change, modify, adjust for one purpose: work les and earn more (Western mindset😉). After a talk with the owner I changed the registration of my class, I now do it myself, I don’t need to ask the staff to do it (and they are happy with that 😊). Me too, because I know for sure that I get paid😜.

You’re hot 🥵 & you’re cold 🥶
I have had my ‘stress-moments’ here as well, I had that with taking a shower. I had only cold water… There is a note that they heat the water by using a solar panel, but on rainy/cloudy days they need to heat up the water manually (a big barrel and underneath it they make a fire to heat it up). I spoke to the staff to manually heat up the water, no problem. Fortunately, one of the guys was clever, he walked with me to my room, checked all pipes and concluded that the blue tap was my hot water. So, we opened it, let the water run for about 1.5 or maybe even 2 minutes and yes…I had warm water! Lovely, especially when you want to wash your hair or shave your legs. The good thing is, I really appreciate the warm shower, I realised that isn’t that common to have warm/hot water. I am very grateful for that, every time I take a shower 🚿🙏🏻😊.

As you may have noticed, this blog is called ‘Struggles… (Part 1)’. Yes, there will be a part 2! Do I have so many struggles? Yes and no, I just don’t want to post a super long blog 😇.

Do you want to stay tuned? Subscribe to my website and you will receive an email when I post a new blog or article 😊.

💜💚 With love 💜💚                 
littlemissyoga