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Go with the Phuket flow

PHUKET: Can you believe that this month is our 8th yoga article?

By Kim White

Thursday 16 August 2012, 04:10PM

To celebrate we are going to go with the flow and create a Phuket lucky flow ‘Vinyasa’ with the yoga asana we have discussed up to this date.


A Vinyasa is a series of postures that are linked together with the focus being on flowing through the asanas and pairing the postures with a steady and consistent breath pattern.


The vinyasa can be repeated as many times as you feel appropriate and can be performed as fast or as slow as you desire. The important thing is that correct structure is maintained and that the breath is paired with the postures.


I always find that breathing in and out through the nostrils is best and to try and take an in-breath when expanding or opening the body in preparation for a posture and take an out-breath when relaxing or softening the body in a posture.


If you hold the postures for an extended period, keep a steady in and out cycle with the breath. The flow of the vinyasa helps the body limber up and open and also helps the mind to focus and relax.

The simplicity of just watching the breath is a lot more undemanding than most of the thought patterns that circle around our heads for most of the day. Sometimes in order to find peace and serenity you have to go with the flow.

My suggestion would be to start practising this vinyasa once on each side (the pidegon posture is the only side dependent asana), then increase the routine to two cycles and so on.


This Vinyasa is a great routine for lower back and hips stiffness. As we have discussed each posture in length of the past months, I will give a brief list of the postures and some of the amazing benefits that these postures bring to your life.


The vinyasa asanas

1. Forward fold - Uttanasana

2. Pidgeon - Eka pada rajakapotasana

3. Butterfly - Badda konasana

4. Straddle - Uphavista konasana

5. Pandle - Salamba sarvangasana

6. Plough - Halasana

7. Boat - Navasana



The benefits of the Phuket lucky flow vinyasa

  • Massages the internal organs

  • Stimulates the circulation in the knees, thighs, hips and back.

  • Stretches and opens the deep hip flexors (psoas)

  • Strengthens back muscles

  • Improves posture

  • Stimulates the organs of the abdomen and neck

  • Opens your hip rotator muscles (gluteus medius & minimus).

  • Helps to eliminate toxins, increase blood flow and rejuvenate the internal organs

  • Elongates the neck and spine

  • Develops flexibility in thehamstrings and shoulders.

  • Strengthens the abdomen, core, hip flexors, lower back and pelvic floor all at the same time

  • A rich supply of oxygenated blood is sent to the organs and glands in the upper part of the body.

  • Calmer mind and a more in-tune breath.

  • No-one can argue with those benefits. This month, make the most of this vinyasa series and go with the flow. As one well known Yogi B.K.S Iyengar once said, “new life will flow into you and your mind will be at peace and you will feel the joy of life”.





Kim White is the owner of Sala Suddhavasa, an internal arts centre in Rawai offering private and group sessions in taiji, yoga and meditation: 086-276-9174, info@suddhavasa.com; suddhavasa.com

The opinions and advice contained in this column are those of the author only. The Phuket News is not responsible for the outcome or results of following any advice in any situation.

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