Fasting for your body and mind in August
There are many types of fasting and one should consult with Nutritionist or similar practitioners/teachers before choosing what suitable for him/her.
I started fasting because the need of my body to cleanse and release some toxin which could come from air, food and our daily activities which in someways bring in stress and blockages in our body.
I would suggest to do once a month fasting to begin with (could be 3-5 days) OR once a week fasting (choose the day that you don't need to have social meals.
Recently, I found my body in need to do fasting (in early July) then i did 3 days liquid fasting.
Here was what I did:
Morning: Lemon Honey Water
Homemade soup (can be pumpkin or carrot soup)
Mid Morning: Huge glass of juice (with flesh, means I did blending the fruits and vegetables)
Afternoon: Brocolli or Spinach soup
Dinner: Potato and carrot soup
I would suggest you NOT to do many power yoga practice during these days (or 1 day that you are fasting), do Yin Yoga and Meditation instead.
Avoid strong pranayama such as Bhastrika and Kapalabhati, Do more on Nadi Sodhana or chanting Om.
During these days, it is good to do Karma Yoga (or service) by simply doing more good things to others or more aware about your own emotions
Bring yourself towards more spiritual by sending prayers or healing energy to you or others. You could do this by prayer or chanting or listen/reading spiritual scriptures
I will do this fasting again soon in early August and there are couple of friends who are interested joining me. Please let me know if you need more information about fasting and if you would like to do it together with us.
Hari Om Tat Sat
I started fasting because the need of my body to cleanse and release some toxin which could come from air, food and our daily activities which in someways bring in stress and blockages in our body.
I would suggest to do once a month fasting to begin with (could be 3-5 days) OR once a week fasting (choose the day that you don't need to have social meals.
Recently, I found my body in need to do fasting (in early July) then i did 3 days liquid fasting.
Here was what I did:
Morning: Lemon Honey Water
Homemade soup (can be pumpkin or carrot soup)
Mid Morning: Huge glass of juice (with flesh, means I did blending the fruits and vegetables)
Afternoon: Brocolli or Spinach soup
Dinner: Potato and carrot soup
I would suggest you NOT to do many power yoga practice during these days (or 1 day that you are fasting), do Yin Yoga and Meditation instead.
Avoid strong pranayama such as Bhastrika and Kapalabhati, Do more on Nadi Sodhana or chanting Om.
During these days, it is good to do Karma Yoga (or service) by simply doing more good things to others or more aware about your own emotions
Bring yourself towards more spiritual by sending prayers or healing energy to you or others. You could do this by prayer or chanting or listen/reading spiritual scriptures
I will do this fasting again soon in early August and there are couple of friends who are interested joining me. Please let me know if you need more information about fasting and if you would like to do it together with us.
Hari Om Tat Sat
Jani Jaatinen coming to Shanghai (www.janijaatinen.org) July 2011
Tuesday 26th July 星期二 7月26号 10.30-12noon Back-bending class 後仰课程
Back-bending can be one of the most challenging postures in our asana practice. Here we will discover what limits us in our back bends by going through appropriate and effective techniques to help move you into the series of practices safely. Suitable for all levels.
後仰可在我们的体式练习中最具挑战性的体位姿势之一。他们是如此的解放和令人振奋。後仰为脊椎带来生命，打开胸腔，并延伸了整个前身。在这里，我们会一起发现什么限制了我们的後仰, 透过适当和有效的技术帮助推动您到一系列的安全练习。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Wednesday 27th July 星期三 7月27号7-8.30pm Hatha yoga class part 1 哈达瑜伽课程之一
Focus is placed on grounding standing postures and establishing the foundation of a pose. The standing poses teach and allow us to move the spine in all directions: forward extensions, back extensions, side to side extensions, and lateral or twisting motions. We will exemplify both basic and advanced forms with step by step instructions on the execution of poses. This prepares the body for all categories of asanas. Standing poses are beneficial for strengthening of the legs, hips opening and improving sense of balance.
重点在于接地站姿和建立一个牢固的姿势基础。站姿的教导，使我们能够在各个方向移动脊柱：向前延伸，后延伸，从一边到另一边的扩展，横向或扭曲的动作。我们将体现上的逐步说明执行各种基本和高级形式的姿势与步骤。这将为我们的身体对所有类别的姿势作好准备。站姿有益于加强腿部，臀部开放和改善平衡感。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Thursday 28th July 星期四 7月28号10.30-12noon Looking Inside with Forward bending and Twist 以前屈和扭转展望内心
The forward bend is the most common element in yoga practice. In this session we will explore the more technical and subtle aspects such as the back muscles, neck muscles and the back of your legs on standing and seated forward bends that make forward bends deep and transformative.
前屈是最常见的瑜伽练习元素。在这课程上，我们将透过站姿和坐姿前屈体位，探讨及了解更多的技术和其他的微妙点，如背部肌肉，颈部肌肉，双腿后背部，使你的前屈更深及变革。我们也将探讨一些扭曲的姿势，它们可以被看作是一个螺旋运动，对来自内部的自由升序或降序。它们不只协助培养反思，而且也是一个很好的冥想前奏，使您能够与自己调息，身心宁静。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Friday 29th July 星期五 7月29号7-8.30pm Hatha yoga class part 2 哈达瑜伽课程之二
In this class we activate our power and move toward a higher purpose. We will study seated poses and how you can divide them into 4 groups. In addition, we turn our world upside-down, practicing inverted poses with variations of headstand and shoulderstand. They build strength in the shoulders and the upper back, nourish the endocrine system and bring clarity of mind.
在这课程上我们启动我们的力量，朝着更高的目标移动。我们会研究如何将坐姿分为4个组合。此外，我们也将把我们的世界颠倒，练习各个倒立和肩倒立的变化姿势。他们建立在肩膀和上背部的实力，滋养内分泌系统，强化神经系统，并清除头脑而带来心灵的清晰度。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Saturday 30th July 星期六 7月30号10am-1pm Arm balance workshop (3hours) 手臂平衡研习班 (三小时)
This workshop will provide in-depth instruction and guidance with challenging arm balances. We will also examine techniques on how to protect your joints by using various bandhas. Create freedom and strength in hip, neck and shoulders. Strengthen and lengthen the muscles around these joints and create space in these areas. Come learn a pathway to channel these postures into your everyday practice with ease and excitement!
这研讨会将对具有挑战性的手臂平衡提供深入的指示和指导。我们还将研究如何利用各种Bandhas技术保护你的关节。创造髋关节，颈部和肩部的自由和力量。加强和延长这些关节周围的肌肉以及在这些领域创造空间。来挑戰地心引力，学习手臂平衡的藝術, 引导您到每天轻松和兴奋的练习途径！
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
Metro Changsu Rd station line 1 exit 3 OR line 7 exit 7, go towards Baoqing Rd, pass Fuxing West Rd and the next traffic light will be Taojiang Rd and turn left.
地点： Darshana, 桃江路3号 (近衡山路), 埔西
地铁常熟路站1号线3号出口或7号线7号出口，走向宝庆路，经过复兴西路，桃江路就在下一个交通灯再左转。
Sunday 31st July 星期日 7月31号 9.30-12noon Introduction to Meditation (2.5hours) 冥想研习班 (两个半小时)
This workshop will bring you a grounding introduction to the practice of meditation. We will explore Yoga nidra, Restorative asanas, Calming pranayama, Observing breath (pratyahara), Concentration practice (dharana), Silent meditation (dhyana) & Mantra meditation. It is a deep study of different methods of meditation for people who want to benefit from meditation at a different level. Meditation improves your mental well-being. Thoughts become rootless, where disturbance becomes unnecessary and comfort becomes essential. To tap into this vast mind of potential, this is the workshop to begin with! No prior experience is necessary for introductory level events. It is also appropriate for experienced practitioners who wish to refresh their practice.
冥想是关于生命智慧的艺术，是瑜伽更内在也是更高级阶段的修炼，越来越多的瑜伽练习者开始关注它。本研讨会将介绍您多个实用的冥想练习方法。我们将探讨瑜伽休息术，恢复性体位，平静呼吸法，观察呼吸(pratyahara)，集中练习(dharana)，无声冥想（禅定）及咒冥想。这是一个以不同的体验让冥想的人受益于不同层次的深入研究练习。沉思提高自己的心理健康。成为无根的思想，在那里成为不必要的干扰和舒适性变得非常重要。要进入这个潜在的广阔心灵，这研习班将是好的开始！
Venue: Sri Radhe, Room 106, Block 14, Wan Ping Nan Rd 65, near Zhao Jia Bang Rd or Xin Geng Rd. Metro Line 7 or 9, Zhao Jia Bang Rd stop. Qing Song City hotel exit. Can enter via Zhao Jia Bang Rd lane 853 to reach Lane 65. Door code: *9659#
中国上海宛平南路65弄14号106室(近肇嘉浜或辛耕路）进门密码*9659#邮编:200032 开车的话从肇嘉浜路南侧853弄进入65弄，地铁7或9号肇嘉浜路站青松城口出
Fee 收费标准:
Weekday classes 平日课程: 1 class 单次RMB 200, 2 classes 双次 RMB 300, 3 classes 三次 RMB375, all classes 全四次 RMB480
Saturday and Sunday Workshop 周末研习班: RMB250 each 各, both workshops 全周末RMB400
Contact 联系indra.widjanarko@gmail.com
Note: All classes are conducted in English, with Chinese translator if necessary.
注：所有课程均以英语进行，必要时有中文翻译。
Back-bending can be one of the most challenging postures in our asana practice. Here we will discover what limits us in our back bends by going through appropriate and effective techniques to help move you into the series of practices safely. Suitable for all levels.
後仰可在我们的体式练习中最具挑战性的体位姿势之一。他们是如此的解放和令人振奋。後仰为脊椎带来生命，打开胸腔，并延伸了整个前身。在这里，我们会一起发现什么限制了我们的後仰, 透过适当和有效的技术帮助推动您到一系列的安全练习。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Wednesday 27th July 星期三 7月27号7-8.30pm Hatha yoga class part 1 哈达瑜伽课程之一
Focus is placed on grounding standing postures and establishing the foundation of a pose. The standing poses teach and allow us to move the spine in all directions: forward extensions, back extensions, side to side extensions, and lateral or twisting motions. We will exemplify both basic and advanced forms with step by step instructions on the execution of poses. This prepares the body for all categories of asanas. Standing poses are beneficial for strengthening of the legs, hips opening and improving sense of balance.
重点在于接地站姿和建立一个牢固的姿势基础。站姿的教导，使我们能够在各个方向移动脊柱：向前延伸，后延伸，从一边到另一边的扩展，横向或扭曲的动作。我们将体现上的逐步说明执行各种基本和高级形式的姿势与步骤。这将为我们的身体对所有类别的姿势作好准备。站姿有益于加强腿部，臀部开放和改善平衡感。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Thursday 28th July 星期四 7月28号10.30-12noon Looking Inside with Forward bending and Twist 以前屈和扭转展望内心
The forward bend is the most common element in yoga practice. In this session we will explore the more technical and subtle aspects such as the back muscles, neck muscles and the back of your legs on standing and seated forward bends that make forward bends deep and transformative.
前屈是最常见的瑜伽练习元素。在这课程上，我们将透过站姿和坐姿前屈体位，探讨及了解更多的技术和其他的微妙点，如背部肌肉，颈部肌肉，双腿后背部，使你的前屈更深及变革。我们也将探讨一些扭曲的姿势，它们可以被看作是一个螺旋运动，对来自内部的自由升序或降序。它们不只协助培养反思，而且也是一个很好的冥想前奏，使您能够与自己调息，身心宁静。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Friday 29th July 星期五 7月29号7-8.30pm Hatha yoga class part 2 哈达瑜伽课程之二
In this class we activate our power and move toward a higher purpose. We will study seated poses and how you can divide them into 4 groups. In addition, we turn our world upside-down, practicing inverted poses with variations of headstand and shoulderstand. They build strength in the shoulders and the upper back, nourish the endocrine system and bring clarity of mind.
在这课程上我们启动我们的力量，朝着更高的目标移动。我们会研究如何将坐姿分为4个组合。此外，我们也将把我们的世界颠倒，练习各个倒立和肩倒立的变化姿势。他们建立在肩膀和上背部的实力，滋养内分泌系统，强化神经系统，并清除头脑而带来心灵的清晰度。
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
地点： Darshana, 桃江路3号 (近衡山路), 埔西
Saturday 30th July 星期六 7月30号10am-1pm Arm balance workshop (3hours) 手臂平衡研习班 (三小时)
This workshop will provide in-depth instruction and guidance with challenging arm balances. We will also examine techniques on how to protect your joints by using various bandhas. Create freedom and strength in hip, neck and shoulders. Strengthen and lengthen the muscles around these joints and create space in these areas. Come learn a pathway to channel these postures into your everyday practice with ease and excitement!
这研讨会将对具有挑战性的手臂平衡提供深入的指示和指导。我们还将研究如何利用各种Bandhas技术保护你的关节。创造髋关节，颈部和肩部的自由和力量。加强和延长这些关节周围的肌肉以及在这些领域创造空间。来挑戰地心引力，学习手臂平衡的藝術, 引导您到每天轻松和兴奋的练习途径！
Venue: Darshana, no 3 Taojiang Road (near Hengshan Rd), Puxi
Metro Changsu Rd station line 1 exit 3 OR line 7 exit 7, go towards Baoqing Rd, pass Fuxing West Rd and the next traffic light will be Taojiang Rd and turn left.
地点： Darshana, 桃江路3号 (近衡山路), 埔西
地铁常熟路站1号线3号出口或7号线7号出口，走向宝庆路，经过复兴西路，桃江路就在下一个交通灯再左转。
Sunday 31st July 星期日 7月31号 9.30-12noon Introduction to Meditation (2.5hours) 冥想研习班 (两个半小时)
This workshop will bring you a grounding introduction to the practice of meditation. We will explore Yoga nidra, Restorative asanas, Calming pranayama, Observing breath (pratyahara), Concentration practice (dharana), Silent meditation (dhyana) & Mantra meditation. It is a deep study of different methods of meditation for people who want to benefit from meditation at a different level. Meditation improves your mental well-being. Thoughts become rootless, where disturbance becomes unnecessary and comfort becomes essential. To tap into this vast mind of potential, this is the workshop to begin with! No prior experience is necessary for introductory level events. It is also appropriate for experienced practitioners who wish to refresh their practice.
冥想是关于生命智慧的艺术，是瑜伽更内在也是更高级阶段的修炼，越来越多的瑜伽练习者开始关注它。本研讨会将介绍您多个实用的冥想练习方法。我们将探讨瑜伽休息术，恢复性体位，平静呼吸法，观察呼吸(pratyahara)，集中练习(dharana)，无声冥想（禅定）及咒冥想。这是一个以不同的体验让冥想的人受益于不同层次的深入研究练习。沉思提高自己的心理健康。成为无根的思想，在那里成为不必要的干扰和舒适性变得非常重要。要进入这个潜在的广阔心灵，这研习班将是好的开始！
Venue: Sri Radhe, Room 106, Block 14, Wan Ping Nan Rd 65, near Zhao Jia Bang Rd or Xin Geng Rd. Metro Line 7 or 9, Zhao Jia Bang Rd stop. Qing Song City hotel exit. Can enter via Zhao Jia Bang Rd lane 853 to reach Lane 65. Door code: *9659#
中国上海宛平南路65弄14号106室(近肇嘉浜或辛耕路）进门密码*9659#邮编:200032 开车的话从肇嘉浜路南侧853弄进入65弄，地铁7或9号肇嘉浜路站青松城口出
Fee 收费标准:
Weekday classes 平日课程: 1 class 单次RMB 200, 2 classes 双次 RMB 300, 3 classes 三次 RMB375, all classes 全四次 RMB480
Saturday and Sunday Workshop 周末研习班: RMB250 each 各, both workshops 全周末RMB400
Contact 联系indra.widjanarko@gmail.com
Note: All classes are conducted in English, with Chinese translator if necessary.
注：所有课程均以英语进行，必要时有中文翻译。
