What the November challenger has to say about the 30-day challenge

Jassy Cheam:

Whoever came up with this 30-day challenge idea is brilliant!

The demo class by Jacqueline was so fun... bend and kiss your knees muuaks muuaks :).. I knew I would be enhoying the 30 day classes. Not knowing now, I'm actually looking forward to join another 30-day challenge!

The effects I get from the 30-day yoga?.. I attended the morning sessions more than the evening classes. And my routine was waking up at 6.30 am for the 7.30 am yoga session, go to work and go back home only around midnight. Coincidentally this month, i had to work with only a couple of rest days. So, the same cycle repeats daily. What surprises me is, I found I has more energy than ever. And I smile more :), and easily too :). I walk with better posture now, and I can feel the force of energy within. I really didn't expect these. The feeling is just WOW...

Thank you Erin for sharing with us the book by David Byck "It's a LONG way to the Floor". And excellent book.

Thank you Indra for the extra tips and different ways to enhance our flexibility. And of course not forgetting the yummy food and smoothies. Didn't know healthy food can taste so yummy!

Kudos to Erin and Indra. Both are marvelous teachers! Their calm, soothing voice is a magnet!

I can't wait for the next class, and I will definitely return for more!

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Gan Siok San :

1. To complete the 30 days is a challenge. Try not to miss a single day as it is easier to give onself excuses once you start missing a lesson.

2. The combination of 2 instructors makes it interesting as they have their individual style/approach (not so boring).

3. The methodoly and repetitive ways Erin approaches makes it easy to remeber the steps. The holding 1 minutes for a particular pose, I am sure, is very good for some muscles but is very strenuous on my old bones and muscles ha! ha!. Wonder if anybody really holds 1 minute! Thanks for reminding us which part of our body is getting slimmer!!

4. The creative way that Indra approaches make yoga more of an Art. It makes the class interesting as I feel that yoga is like a continuous flow... but when I go back, I realise that hey! I have worked some hidden muscles!

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Wong Ching Yee :

I have enjoyed all the sessions that I've attended (yes.. unfortunately it was not all 30 :)). Each session has kept me 'rejuvenated' throughout the day, and looking forward to the next.

Thank you Erin and Indra! :)

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Zaileen Hashim :

- Good class

- Able to lift legs now without difficulty

- Food is delicious too!

Will definitely come back to do class to lose weight.

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Angie Lim :

These 30 days has "open" my eyes for yoga (one who knows nothing about it).

Enjoy every moment though feeling "tired" the last week of the month (due t0 my hectic working activities).

The last 3 weeks, I am contented that my arms are more toned (even muscles! :)). The waist line not so flabby and so is the area around the underarm.

Enjoyed the smoothies and the healthy food prepared by Indra!!!

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Shahnaz Baharuden :

I feel like the biggest challenge is making time to come everyday, especially since my working schedule is not fixed. However, I've discovered that I am still quite flexible and able to do most of the poses despite not doing yoga for a while. I do see myself improving day by day.

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Foo Kuhan :

- Although I've got the worse truancy record, it's a good workout. Cover all bases.

- Speed in class sometimes slow and when it's a daily occasion tends to get boring ( at the beginning 2 weeks).

- Good to use on away trips like me.

- Not all moves used in classes (seemed to alternate. Maybe I missed something?)

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Jessie Chew :

Joining the 30-day Yoga Challenge helped me "kick-start" yoga back into my life. I stopped yoga 2 years back due to a hectic lifestyle. The instanteneous difference I felt was peaceful & sound sleep.

Indra and Erin are warm and dedicated instructors. They make the sessions relaxed yet effective. I will miss Indra when she takes her 1-year leave of abscence. I intend to resume weekly yoga after the Xmas/New Year hols.

Thank you, Indra & Erin for helping me resume yoga again

Namaste

Jessie

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Vivian Lee :

First would like to say thank you to Indra & Erin at SunYoga. This yoga challenge programme is great for beginner. I has never done yoga prior to my experience with SunYoga. Yoga has changed my life and reduce my health problem on my medication.

My posture has improved a bit and I am getting my shape and waist back. I've lost some weight just a little bit only. I think about 1.5kg because I sweat a lot but my legs still not that strong and muscles not that tone. Maybe coz it is just a 30-day challenge. In the meantime, I will keep up my yoga everyday in the morning and also now. I think I can do it on my own for the next month at home.

I completely enjoyed it. I wish Indra could teach me again but she is away in year 2010.

The teacher teaching is fantastic and it was great to take your class. Than Indra and also thanks for all the vegetarian food and smoothies drinks. It really help on my health problem.

Thank you so much, Indra and Erin. Wish there will be another day in January 2010 but I prefer morning class ya haha.

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Araventh :

I'm really glad that I came for this 30-day challenge, as it has kept me to a habitual programme and made me resist the temptation of taking a break. This programme has made more more disciplined and made me manage time effectively. I came from Subang Jaya so I have to be here by 7am so that i skip the LDP traffic jam, so basically I have to wake up at 6am. After going through this programme also, I have become more flexible, more energetic and enthusiastic as well. I think I have lost a bit of weight, and my body has become more toned and stronger. The instructors, Indra and Erin, are very helpful and has guided me without fail. The whole class have thoroughly enjoyed the teachings and the humour/jokes that comes between teachings. Too bad Miss Indra is leaving and Ms. Erin has be in charge :). If there was a December session, I would have definitely joined, but too bad. Maybe I will join the January session if everything permits. Last but not least, SunYoga rocks!! Keep up the good work!

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Thara Anisha :

It was fun and different learning yoga. Indra and Erin were good instructors, they made the poses feel easier with guidance throughout the weeks. Oh and the food that Indra made were delicious and very mouth watering. Furthermore out of all the sports I have participated in school and etc, not one of them made me sweat as much as yoga. And yoga definitely made me more flexible.

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Farah Hashim :

Wow! Yoga is very interesting! After many years of NO EXERCISE!! This was an amazing choice for a fitness regime.

Initial aches and pains eased into ooh! and aahs!! as the body became more flexible.

Loce the food Indra! Hopefully will be able to purchase future concoctions!! Can't wait for new tasks!!

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Carlmen Then :

- Definitely stronger and leaner arms

- Fun place to work out with a bunch or friendly people and nice 'gung ho' teacher.

Thank you and congrats November challenger

Time flies, seems like it was just just yesterday when we had the demo class for October batch and followed by demo for November batch.

I had an awesome time practicing with you all, the humour, laughter and enjoying every moment of it. The enthusiasm prolonged til the last day, and many making self practice as a must daily from now on, while others making plans to attend regular yoga classes.

Everyone of them who attended the programme had an intention and aim and no two aims are the same. Be it a stepping stone to start your yoga practice, to strengthen and tone, to destress, for peace of mind, joy or love etc, I believe some aim has been met and I am very pleased to know that. You need to start somewhere and I believe the 30-day programme is as effective as it can be, and more.

I will post the November testimonial shortly.

Thank you for taking part and believing in what we are trying to achieve at Sun Yoga.

A little Gathering this sunday 6th Dec

Dear Practitioners and teachers,
after the Nov batch of 30 days yoga challenge, i think its a good time to do some gathering :)

I have organised this sunday 6th dec 10-11am just a little time to meet each other and have a sharing moment. what do you think?

this will be my last chance to catch up with you too, take some pic before leaving on sunday midnite. I hope you can make it.

Im coming back on April for workshop and classes...see you soon!

Sat Nam

Its so fast...

It was a pleasure and a really nice feeling doing 30 days challenge with all practitioners and Erin.
I can't believe that its done! another batch of 30 days!

Its fast...therefore, I remember one of the master says, "Be Present, Watch out! coz time will not repeat" yes its really true!

thank you for everyone putting their efforts and thoughts into the challenge. I hope you can see and be open for any potentials in you. I hope this programme has changed some of your perspective about you and life, giving a little difference in the world today. I hope whatever SunYoga has done so far, will benefit you and others around you.

Personally, I really pushed my moving process till this programme finished. There has been request for me to move to Shanghai sooner, but I really love and would love to finished this programme which is giving me a great joy during these couple of months.

thanks Erin for your sharing and really appreciate whatever you have done to make this programme successful!
Thanks to Jacqualine Koay, my teacher who I can relate and very humble for the sharing and love to others to make differences in the world today. I have learned alot and its time for me to share it with others in other parts of the world, continuing your mission.

Thanks for everyone i know through yoga and sunyoga itself. see you again in KL for another classes, workshops and sharing...

namaste

Namaste - Day 14,15,16,17 & 18

honestly, i feel really guilty for not being able to update this diary as often during the last 5 days. there is a perfectly good reason for that. my work has been super duper hectic, plus i haven't been sitting in front of my computer much as well.

also, during the last few days, silly old me, mistaking the pain on my arms and shoulders as using my muscles during sun salutation, i pulled it instead. rendering both my arms kinda useless after, and not able to do the other poses which uses the arms as well. this is not such an innocent mistake. it is a very common and taken for granted mistake. the lack of preparation and warm-up.

so while my arms are healing, and using more of my legs, i'm going to take this pretty painful lesson as a good smacking for not having good common sense. one of the most important lessons in yoga, good warm-up and awareness of the body.

oh, and pain isn't everything.. it can definitely be detrimental.. i suddenly feel like such a sadist..

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i didn't make it for the morning class, but made it for the evening one. indra had already made my meal in the morning and saved it for me, so i went to pick it up during lunch.

Veggie Kebab

(posted by Aw Li-Ann)

Namaste - Day 11,12 & 13

and again i was super late on Wed & Thurs.

i realised why i've been so tired & exhausted the last 2-3 days. it's a monthly thing. my body starts to breakdown a day or two before my cycle starts. and because my body is still getting used to doing yoga for the last two weeks, i got extra tired. i just couldn't get out of bed this morning, despite already being half awake.

my body is telling me not to push it any further. i've not done any form of real exercise in months (maybe even years), and i'm no spring chicken either.

i used to lie to myself that, yeah, i am exercising what.. i'm dancing in clubs.. counts rite :p
no, dancing in a club does not count for exercise. its not as intense as dancing in a real class for 2-3 hours straight. it can't even compare to my 1 hour of yoga every morning. so therefore, it definitely doesn't count.

no worries, i'll be back and bouncing again in another 2 days..

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meals for the last 2 days :)

we had chickpeas & olive salad and wheatberries & fruits salad

this was really yummy on its own..

but i couldn't help making it into a wrap.

a chickpea & salad with yogurt dressing chapati wrap..

*drooling while thinking about it*

annnnddd my wheatberries & fruit salad

was supposed to wrap this too, but i didn't have time this morning

as i didn't get to go to class this morning, my dearest cousin, who's also in the challenge together with me, dropped it off at my house. thanks yvonne! :)

(posted by Aw Li-Ann)

Namaste - Day 7,8,9 & 10

the last few days has rendered me physically & mentally exhausted. so exhausted that i couldn't wake up this morning in time, and was super late for class.

i missed the sun salutations, with both regret and relief. regret that i didn't get to do it ritually every morning, but a relief as i don't think i could have sustain the rest of the class if i did.

indra said that it is possible that my body has reached its limit. well, its not time to give up yet. though i was late, it is definitely better than not showing up at all.

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today's meal :)

Salsa Hummus Wrap

absolutely yummy!! *slurp*

(posted by Aw Li-Ann)

Congrats October Challenger and Hello November Challenger

I have an enjoyable time going through the 30-day challenge with the October challenger. I don't take it being me as an instructor teaching a class, but more like us doing our practice together. I am still learning and every feedback I receive deepen my quest to do more.

The October challenge open up some of the practitioners, knowing that nothing is impossible if you put your mind to it. And make time for it ;)

At some point of time, we still have that little bit of ourselves to deal with, but when you take a step forward, you have already succeed 50%.

I look forward to learning more from each other and our practice together with the November batch.

See ya in class!!

Namaste - Day 5 & 6

oh gosh! i almost forgot that i've got a yoga diary to update :)

going through the motions for the last two days at class, i realised that i'm moving into poses easier, and stretching alot better. throughout the rest of the day my body feels lighter, and i'm beginning to have a tendency to stretch those major muscles that are stationary due to office work ever so often.

one of the moments that i feel proud about during this challenge is being able to wake up early to go for the classes. i used to think i have mild insomnia as i'm unable to sleep at night, tossing and turning till the wee hours of the morning before i actually get some 20 winks before waking up in a heavy daze for work. thus, afraid that i wouldn't be able to uphold the challenge.

but for the last 6 days, as i've spent quite alot of energy during class in the morning, and just going through the motions at work, by the time 10.30pm comes, i'm tired and sleepy enough to doze off. resulting to rising early in the morning and off to class.

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during relaxation today, while erin told us to go to a comfortable place, i couldn't help thinking of teresa and her proposal for this challenge. and all these thoughts ran through my head...

"accept for my own mother, no one knows me better than her. in a way, we're like mirror images - as much alike as we are, we can also be the opposite of each other. for example, her childish excitement where at times amuses me, most of the time frustrates me.. i'm the calm sort who keeps an image of a cool cat. and yet, when i let myself go, when my inner child appears, i can too annoy myself with my own childish excitement.

i've always been a slow person when it comes to following or practicing a trend, or even being a fan something / someone. with teresa, its the same thing. while we practically almost have the same taste in everything, my interest thens to take slower and smaller baby steps towards it. take yoga, for instance. it took me more than 7 years after teresa has pursued it to pique an interest at it, though i've only admired it from a distance, and that was with encouragement as well as being challenged into it.

when initially, during my younger days, where i was the subject of admiration between us sisters, i find that i admire her even more seeing she has accomplished so much in the practices of humanity and passion. her spiritual calling is so much stronger than mine, as i've strayed so far away... time to re-adjust my path.."

(posted by Aw Li-Ann)

Namaste - Day 3 & 4

the last two days has been extra painful as i was stretching muscles and using joints which i've not used in a long long time or as regularly.

don't get me wrong. it's not a torture chamber. in fact, it got me thinking of how bad my posture has been, and how wrongly i've been using my muscles. as a former dancer, i've taken all these for granted and have turn to the 'dark' side.

it will get better in time, and with practice, it won't hurt as much anymore. practice makes perfect, increasing confidence and reducing fear.

talking about fear, i had difficulty doing one of the poses cause i was afraid to push my shoulders down and place my chin on the floor. a few times i either plopped and laid flat on my stomach or hit my chin on the mat.

eventually, after about 30 tries, i finally managed it.

here is erin showing us how to do it..

another position that is supposed to be a relaxing position, but still feels like alot of pain for me is the downward dog.

this is not how it should be done.

as u can see, i have my heels up. but with my current flexibility and strength, this is the best i can do. i also have my elbows hyper-extended, where as it should be slightly bent and not locked in.

eventually, my downward dog should look like this.

flat foot, rounded elbows & shoulders, with a nice flat & firm tummy..

~namaste~

(posted by Aw Li-Ann)

Light Vegetarian Healthy Meals for 2nd week of challenge

Dear participants in the challenge,
here is the list of meals you can order for next week:

Monday: Dragon fruit smoothies RM5/glass
Tuesday: Salsa Hummus Wrap RM6/box
Wednesday: Chickpea olive watercress salad RM6/box
Thursday: Tropical fruits smoothies RM5/glass
Friday: Organic Wheatberries Fruits salad RM7/box
Saturday: Dragon fruit smoothies RM5/glass
Sunday: Tropical fruits smoothies RM5/glass

Notes:
- All meals and drinks has to be ordered 1 week ahead and paid fully
- Please returning the boxes the next day for recycling purpose
- Do let Indra know if you have any special diet e.g. luctose intolerance, any allergic conditions etc

May this will support your practice

Namaste

October's challengers feedback

Dear Friends, enjoy the feedbacks. Namaste


Feez:
- Thank you Erin, Indra and Jacqualine! The programme was excellent, very possible the best thing I’ve done all year. I’m not the kind who follows things through, I’m much better at starting things than finishing them. However, you guys gentle tutelage and dedication to what you do has really done something to me!
- My objectives were met, expectations exceeded! Will be singing at wedding on the 6th, will let you know how that goes (Indra your voice is very rich, sweet and beautifulJ) I definitely feel more balanced and less creaky.
- I feel as though I have fresh perspective, it’s like a fresh pair of eyes and now movement is something I’m so aware of. Simply appreciating sitting up straight, walking with and (hopefully) balance step.
- It’s brought many surprises as well. We have gotten more in touch with friends, colleagues, and they notice the difference in me. I got to work an HOUR EARLY and I don’t feel tired until bedtime then I sleep like a baby!
- Yes Yoga is the awesomest. Again, thank you so much for inparting your wisdom, yoga philosophy and lifestyle in general. It’s life changing. Epic!


Kit:
- I used to have a back pain when I wake up in the morning, I don’t have back pain now!
- 30 days programme a great idea for beginners. Although I missed quite a few classes I did feel I’m able to execute poses that I did not think I could. Certainly I could feel more flexibility in my body
- Don’t think I lost any weight or inches! Not sure if body is more tone too. I guess it will take a couple more months
- I have never sweated so much in my life! I guess I got rid of my toxins too!
- Great teachers (Indra, Erin, Jackie)
- Timing not suitable for me (too early in the morning and too late in the evening)

Izanie:
- The 30 days Yoga Challenge for me has been about “mind over matter” It was tough in the beginning because of all the getting up early and gaining the consistency. The first week you feel tired and shiff but once you pass that you will settle into a routine, your body adjust and you start feeling good about yourself.
- Thanks to Indra and Erin for all the hard work, support and motivation. I wouldn’t have made it through without your encouragement and energy. You both make Sun Yoga a truly special place.
- I have also enjoyed all the yummy food and drinks too! My favorites are the salsa wrap, wheatberry salad, chickpeas salad and veggie kebab. Hmm…maybe time you open a Soul Not Bucks Café full time? Thanks to chef Indra!

Narina:
A very educational 30 days. I enjoyed myself thoroughly and found the ability to challenge myself to go a little further everytime

Indira Sundram:
I’ve enjoyed every moment with each of you

Harinder Kaur:
Thanks to SunYoga (especially Erin and Indra). You guys done a great job for me – to feel so great – body, mind and soul too!
My body is toned and I feel to have more strength and energy. I’m too like my arms!
30 days yoga challenge is a really great program and its highly recommended to all. Yoga is the way to go!!

Ee Lin:
- The day after my first class, my arms were terribly sore and it was torture when you keep repeating the motions that used the very some muscles. Keeping still on the mat during a downward dog was a challenge when your hands keep slipping forward.
- Into the third week, I felt stronger, the execution of the poses improved (except for a few crowd “favourite” poses like the “dolphin”) and the mat slipping only occurred the third/fourth set of “warrior B”
- On the whole, I feel refreshed and the 30 days challenge is certainly a good start on working on one of your many resolutions you never kept to.
- the 30 days yoga challenge is suitable if you find that you can never stick to a regime for long and never quite see through any good your set to the end. Its power packed for a “do-able” 30 days only! A colleague once said “A good without execution is hallucination”

Feedback: our bodies aren’t always at their best everyday so letting up a little one or two classes during the 30 days challenge would be refreshing and welcomed.

Pooi Lam:
- Breaking up into sessions of 20 seconds is good = more achievable
- As the days go by, suggest reducing verbal briefing for each step to let us learn to be more independent so we can do at home
- Definitely stronger and more toned up now, well worth the effort
- RM300 too cheap
- Indra’s food is yummy and a great motivation to attend class J

Yvonne Lim:
- Thank you very much to all teachers at SunYoga. I love the vegetarian meal and smoothies and my back is not that pain now.
- Now, I find that doing yoga everyday is not that “impossible” J thank you so much!

Alice:
- Feels lighter, a bit more flexible
- A particular joint pain vanished
- Added wrist, knee and elbow pains J
- A good fellowship as everyone talks about one common aspect, i.e pain from doing yoga and the person will always have remedies and ideas on how to overcome it
- May be jamming session should not be conducted right after class. Give about half to an hour time frame between the two activities as it is extremely distracting due to loud talking/laughing and incessant walking in and out between entrance and kitchen

Caryn:
- First 2 weeks quite confusing as Erin and Indra taught different things but after Indra clarified the different poses it was easier to follow
- Very happy that I lost 4 kg..yohoo!!!
- Can manage the dolphin pose without the bandage now ha! ha!
Thank you Erin and Indra!

Eke:
This 30 days Yoga Challenge has got me back on track to a fitness and healthy living. Yahoo!
These are the changes that has improved and now I love the new me, well same old me but with a tighter and healthier body J
- Definitely more flexible. Can bend with case
- Stamina has improved could do my 10Km run with one panting. It was steady and I managed good timing for it
- Flabby areas are more toned
- Cab fit into my old clothes. Don’t feel like I have to squeeze into them anymore
- Don’t feel bloated anymore. BONUS!
- More conscious of what I eat and definitely try to eat healthy. Thanks to Indra’s yummy dishes even when I go out to eat or do groceries, I only buy healthy ingredients and only once in a while I will have a cheat day to eat some non-healthy goods
- I love that my skin is smoother and hair seems more bouncy. Thanks to the sesame and coconut oils
- My face looks more alive, radiant and the pimples are kept at bay
- Mood is more upbeat and full of energy
- Towards the end of my challenge, got that lazy but still pushed myself not to miss too many classes
- Enjoyed the classes taught by Erin and Indra

Thank you ladies!

PS: Glad you pushed us even though there were days we were lazy especially on those leg lifts and dolphin poses

Namaste - Day 1 & 2

i have 2 perceptions when it comes to yoga.

1. the whole spiritual mambo jambo, convening with the universe, your spirit, through your body, mind and soul stuff.. i'm a person that don't believe in anything, much.. and the thought this scared me a little.

2. there's also the whole fake / poser perception where you have the tai-tai/datin/celebrity doing the yoga thing to be seen and heard. this, i have the same dislike for as the ones who do the same fake / poser thing at clubs. thanks, but no thanks. yoga shouldn't be a social status activity.

both perceptions above, are my stereotypes.. you may think differently.

when i first did yoga with 3sa years ago, yoga for me was more of a stretching exercise class than anything. that was years ago.

yesterday, as i filled in my registration form for the 30-day yoga challenge, the guy who took my registration look at me with a cautious eye and told me that i've got quite alot of injuries. here's the list :
a) old injuries (all on right side) - sprained / twisted ankle, sprained hip, broken cartilage @ knee, broken collar bone, deformed shoulder blade, broken wrist. all healed but can't be stressed so much on without protection

b) back problems - recovering from major whiplash on upper back (both shoulders) due to a car accident last year & sprained lower back due to stupidity manual labor 5 years ago.

after yesterday's re-introduction class, i was bursting with energy the whole day and by 10.30pm at nite, my energy was well spent and called it a night.

today's class, however, left me feeling lethargic about 3 hours after i entered work. or maybe i'm just having a much busier morning than usual without a chance to actually reflect.

when 3sa and i first spoke about this challenge, she mentioned that i would be going in with alot more physical challenges. she also said that while yoga is about the body & mind, i would be more mentally affected than physical. at this point, until i can calm my mind while doing the poses instead of thinking "breathe, breathe, breathe" or "stretch! ouch! pain!" its physical..

the only message i'm getting mentally is, "don't give up!" and "don't fall from / lose hope!".

i realise i need yoga. i need it so i can recover, so i can stretch and be more flexible again, so i can lose weight and most importantly, so i can dance again without worries. "no pain, no gain" they say..

giving starbucks a run for their money :D

(posted by Aw Li-Ann)

she proposed, and i said yes! YES!

i’m not lying. she did propose. she proposed a challenge, a birthday challenge.

teresa & i were sitting at a mamak last saturday nite and on bended knees with bent bodies over the table.. she excitedly proposed and blindly made me promise (my fault) without knowing what it was. best friends do that for each other. whatever it is, we do only. die die also must try and do.

after explaining to me what it was, i gingerly said hmmmm.. yes. YES! I’ll commit :) IT is a 30-day yoga challenge for my birthday, proudly sponsored by Living Arts, whose studio share the same initials as mine (LA).

so starting this sunday, 1st Nov 2010 @ 8.30am, i’ll begin my 30-day journey at Sun Yoga studio in Taman Tun Dr Ismail. what i do hope to achieve? i’m open to whatever comes my way during these 30 days. namaste…

(posted by Aw Li-Ann)

What yogis eat.....

You need to eat well to complement your hard work!

So what do yogis eat?

Here's creative (un)cooking for you:

http://www.youtube.com/watch?v=zLbB9NklExA

Way to go, girls!

Alice and Caryn showing off their war wounds - from doing the dynamic dolphin-plank pose with 100% effort! Well done, girls, you will be rewarded with strong core strength and toned upper arms!
Dr JK showing off her back strength. Come on, Challengers, challenge her...

Working hard!

Food for 30day challenge

Friday night's dinner

CREAM WATERCRESS SOUP
This soup is chic and Mahattanite, and never fails to remind me of the people and places I hold dear in Manhattan – David’s family, my dear friend Tom, Williamsburg Bridge, Spring Street and long evenings in Bryant Park in summer.

1 onion, peeled and roughly chopped25g butter250g potatoes, peeled and diced600ml vegetable stock150g of watercress, roughly chopped50ml creama little milk if needed lots of freshly ground black pepper

In a large pan, cook the onion in the butter until soft but not browned.

Add the potatoes and stock and cook until the potatoes are soft (approx 15-20 minutes). When potatoes are almost cooked, add the watercress (try to allow not longer than 5 minutes cooking time for the watercress). Liquidise, add the cream. Use a little extra milk if the soup seems too thick. Season with black pepper and serve hot.


Saturday night dinner

WATERCRESS SALAD WITH SWEET DRESSING
This salad is bursting with goodness! Apart from its high vitamins content (vitamins C, B1, B6, K, E, iron, calcium, magnesium, manganese, zinc, and potassium), watercress is also a storehouse for other goodies…..it is a natural body-cleansing detoxicant. By weight, watercress has more calcium than milk, more vitamin C than an orange and more absorbable iron than spinach. It is also reputed to increase sexual energy and enhance fertility!

This salad is perfected by Roderick’s Ibu Painah and Jacqueline, and is redolent with the unusual and intriguing European-Asian taste.

For the salad:
Watercress
Sweet potatoes, boiled and cubed
Avocado, sweet pear or apple, cubed
Toasted nuts (cashews, almonds or walnuts)

For the dressing:
2 tbsp. canola oil
2 tbsp. apple cider vinegar
2 tbsp. maple syrup
Whisk the dressing ingredients together in a microwave-safe container; heat on high 30 seconds

Couple of postures from demo class

In utkatasana (above), the quadriceps are strengthened (this is one of the most under-utilised muscles!). The back muscles are also strengthened. The focus is on dropping the tailbone to the earth and keeping the back long.

In this modified bhujangasana (top) the focus is on strengthening the back muscles, in particular, the erector spinae. The hands on the gluteus focus the attention on engaging the legs and lifting of the torso with the back muscles rather than pushing up with the hands.
The strong back muscles are for balancing out the strengthening of the rectus muscles of the front ('six pack'!).

FREE POSTURES CLASS

Please come for the free postures class this Wednesday, 30th September, at Sun Yoga KL. There will be teachers to help you with the postures for the 30 Day Challenge. We will be at the shala from 7.00pm to 9.00pm.

Even if you have not signed up, this is a good opportunity to come and get your general yoga asana right!

Please do drop in!

Timetable for the 30 day challenge

30-Day Challenge commence 1st October 2009 - 30th October 2009

First day : You will be given a handout on the programme and schedule
1st Oct Registration and Measurement will be taken.

Class Time : 8.30pm

All participants are to gather at the studio at 8pm, and we will began registration, body measurement and schedule timetable.


Class Time for the 30-days members only:

Monday : 7.30am - 8.30am
8pm - 9pm

Tuesday : 7.30am - 8.30am
8pm - 9pm

Wednesday: 7.30am - 8.30am
8pm - 9pm

Thursday : 7.30am - 7.30am
8.30pm - 9.30pm (class is later due to studio availability)

Friday : 7.30am - 8.30am
8pm - 9pm

Saturday : 9am - 10am

Sunday : 9am - 10am

Abhyanga Massage

Abhyanga Massage is part of an Ayurvedic programme for wellbeing. It involves massaging oil liberally into the body with smooth massage strokes to keep the body healthy, balanced and focused.

Massaging oil into the body before a yoga practice is effective, because when the body heats up, it absorbs the active ingredients in the oil. Common massage oils are sesame, coconut and olive.

The best thing is, you can find these oils in your kitchen cabinet. There are only two things to look for: extra virgin for olive oil and cold-pressed to ensure that the goodness in the oils are still there. Organic, if possible, too! Sesame oil must be heat-cured beforehand by heating.

A well-loved skin is a good way of protecting against dryness, wrinkles, stretchmarks and other nasties!

You can purchase Katerina Perry's lovingly mixed oils at Sun Yoga.

OAT PORRIDE RECIPE

Bring to boil 1 cup of soy milk and 1 cup of water.

Add in one banana, sliced.

To the boiling mixture, add in 3/4 cups of organic oat porridge.

Lower the heat to simmer.

Stir slowly with a wooden spoon.

When the oats are soft, your porridge is ready.

You may adjust the consistency by adding more milk.

Garnish with fresh or dried fruits - apples, raisins, cranberries, etc. Sweeten with honey if desired.

For variation, you may wish to substitute dates for the banana.

Note:

Goldilocks and the three bears loved this! Porridge is one of the simple, cheap and nutritious meals that makes healthy life worth living. Oats are rich in essential fatty acids, vitamins E, B1 and B2.

There are some superstitious sorts who still claim that porridge should only be stirred using your right hand in a clockwise direction to ward off bad spirits, but superstitious or not, start your day right with organic oat porridge!

This recipe is from Simply Yogic. Food for the Mind, Body & Soul by Jacqueline Koay (to be published January 2010 - pre-order hello@sunyoga.com).

Welcome to the 30 Day Challenge!

Sun Yoga KL’s
30-DAY CHALLENGE

The aims:
1. Improved cardiovascular health
2. Increase in flexibility
3. Increase in strength (core and peripheral)

The effectiveness of this programme lies in your commitment to change. With your commitment and our guidance, you can transform your body and your life the 100% natural way. The daily yoga classes (for which you only pay one fee for) is supplemented with smoothies, pure juices, nutritional soups, etc., to help you get the best out of your practice.

This is an investment in your future – you only have one body, one life.

The time for change is NOW.

Some of the changes observed by previous participants:
1. More energy
2. Inches off thighs and waist
4. Toned tummy
3. Clearer skin


Self-practices to increase the efficiency of your programme:

NUTRITION

1. Start the day with the juice of half a lemon squeezed into warm water (add honey if desired).

2. Eat less meat.

3. For evening meal (after yoga), replace your usual with smoothies, fruit juices or nutritional soups.

4. Once a week, have wheatberries only for breakfast, lunch and dinner.

5. Cut out on soda and carbonated drinks – drink yogi tea instead.

MISCELLANEOUS

1. Massage sesame oil into your thighs, abdomen and scalp before practice

2. Use cold-pressed olive oil liberally on your skin after practice

3. Brush your thighs before shower (brush towards the heart) to rid your body of cellulite