Asana Journal
✨ Welcome to the Community
- Jun 17, 2026
Steps to get into a Camel Pose:
1. Kneel with your knees hip-width apart and thighs perfectly vertical.
2. Place your hands on your lower back, fingers pointing down.
3. Inhale, lift your chest up toward the ceiling, and arch your upper back.
4. Release your hands down one by one to grab your heels.
5. Keep pressing your hips forward so they stay stacked directly over your knees. I went out with the goal of hitting that one perfect kick up, but after 100+ attempts, I’m still searching for that "satisfying" feeling. But that’s just the reality of practice. Some days you’re locked in, and others, you’re just not quite yourself. #handstandworkout #yoga
We carry our stress in our jaw, scalp, and shoulders. This session reverses the "digital hunch" by combining deep scalp release with a specialized "towel pull" to strengthen your posture and open your chest.
What’s inside this 7-minute reset:
- 10-Finger Scalp Massage: To release mental tension and fascia tightness.
- Controlled Neck Circles: To restore mobility to the cervical spine.
- Deep Side Stretches: Targeting the traps and levator scapulae.
- The Towel Hack: A simple way to activate your upper back and fix your posture.
Equipment: A chair and a hand towel.
Level: Absolute Beginner.Give your eyes the break they deserve! This 7-step eye exercise routine is perfect for anyone who spends long hours in front of screens, whether you're working from home, studying, or just scrolling on your phone.
In this video, we'll guide you through gentle eye massages, acupressure points, and neck stretches to help relieve eye strain, reduce tension, and relax your mind.
What you'll need: Just your hands and 8 minutes!The Lower Back Savior: 7 Minute Gentle Yoga Reset
Is your lower back feeling tight, stiff, or "stuck"? You don't need an hour-long class to find relief. In just 7 minutes, we use a targeted sequence to decompress the spine and strengthen the core muscles that protect your back.
Inspired by the healing energy of Chiang Mai, this "Everyday Yoga" session is designed for real life. We move from gentle mobilization on hands and knees to a deep, grounding release on the mat. This is the perfect daily "maintenance" for your spine.
What we will practice:
Cat-Cow: To wake up the spine and move the joints.
Bird-Dog: To build the core strength your back needs for support.
Child’s Pose: To create space and breathe into the lower back.
Sphinx Pose: A gentle way to reverse the "hunch" of sitting.
Knees-to-Chest: A soothing massage for your sacrum and spine.
Happy Baby: The ultimate finish to flatten and reset your back.Do your legs feel heavy, tired, or stiff after a long day? Whether you are standing all day or sitting at a desk, your lower body carries a lot of tension. This 12-minute deep stretch is designed to release your hamstrings, open your hips, and make your legs feel light again.
Inspired by the focused, one-on-one training style I’ve practiced in Chiang Mai, this sequence skips the "extra" movement and goes straight to the deep relief your body needs.
What we will practice:
Forward Fold: To release the lower back and hamstrings instantly.
Low Lunge & Half Splits: The perfect duo for tight hip flexors and calves.
Pigeon Pose: A deep "hip reset" to let go of stored stress.
Reclined Leg Extension & Twist: To wring out the tension and feel weightless.Do you feel "hunched over" or tight in your upper body? This 11-minute yoga reset is designed to fix your posture and open your heart. We will target the tightness from sitting at desks and looking at phones. #yogapractice #yogaforbeginners #yogapose #yogaflow
Pose Highlights:
Seated Heart Circles: To loosen the ribs and spine.
Cactus Arms: To pull the shoulders back and down.
Broken Wing Pose: A deep "gravity stretch" for the shoulders.
Bow Pose: To strengthen your back and give you an energy boost.
Cow Face Pose (Gomukhasana): A powerful stretch to open the armpits and chest.
By moving from dynamic mobility (circles) to static compression (Eagle Arms) and finally inversion (the fold), we reset the nervous system and physically create space in the joints that get compressed during desk work or driving. #yogaforbeginners #yogapractice #yogapractice
This gentle yoga sequence is designed to move your spine and open your shoulders, taking you from a grounding Resting Pose into a heart-opening Camel Pose. Whether you're starting your morning or winding down after work, this flow provides the perfect "reset" for your body and mind.
What’s inside this 10-minute flow:
Spinal Mobility: Smooth transitions from Cat to Cow.
Shoulder Release: Deep stretching with Thread the Needle.
Heart Opening: Building courage and flexibility in Camel Pose.
Total Relaxation: Ending in a restful Child’s Pose.
#yogaforbeginners #yogaforhealth #dailyyogaflow
- Jan 11, 2026
Cup the right finger tips
Extend the upper arm
Extend your upper leg
Flex the upper leg’s toes
Shoulders, hips and leg aligned
Strong core, lengthen your spine
Patrick said this practice shows us the handstand fundamentals by lifting your shoulders and at the same time bringing your knees closer to your belly. It's challenging!
Move the back leg back little by little by leaving the front leg untouched. Sink the hips down as much as you can. #yogateacher #yoga #yogapose #yogaforbeginners
4 things we need to pay attention to: 1. Roll the shoulders back and down 2. Straighten the arms 3. Lift the hips, thighs and knees off the mat 4. Activate the quadriceps
- Dec 26, 2025
What makes a good high lunge? First, lift your upper body up and straight, and then move the back leg backward, engage the quadriceps of the back leg. Next, bend the front leg, knee 90 degrees to the floor, and at the same time, press firmly through the ball of your back foot. That is a qualified high lunge. #yogateacher #chiangmai #yogainstructor #yogapose
- Dec 14, 2025
1. Shift your entire body forward
2. Elbows hug In
3. Activate your thighs muscles
4. Shoulders never dip below elbows
- Dec 9, 2025
Initiate by bending the knees and opening the chest, reaching back as far as is comfortable. Before returning to standing, ensure your knees are stacked directly above your heels, and walk your hands closer to your feet. Engage your thighs (quadriceps) powerfully to lift back up. #yogateacher #chiangmai #yogainstructor #yogateacher
- Dec 3, 2025
- Dec 1, 2025
Teacher Toon assisted me to go from Forearm Stand Scorpion to Wheel, a nice challenge. My chest was so open that I still feel the muscle pain :D
- Nov 27, 2025
Yoga Teacher Patrick demonstrates a handstand fall-out drill at the wall.#yogateacher #chiangmai #yogainstructor #yoga
- Nov 24, 2025
It looks easy, but even with the wall, it requires some core strength. :) #yogateacher #chiangmai #yogainstructor