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My Favourite Meditation To Re-Connect To Myself

My Favourite Meditation To Re-Connect To Myself

My Favourite Meditation to Re-Connect to Myself

 

Kiana Ng

Sometimes, I need a reminder of who I am when I’m feeling lost or disconnected. If you’re confused about who you are, try out my favourite meditation to re-connect to myself below.

Either have someone read out this meditation for you, or record yourself reading it.

“Sit in a comfortable position and start by taking a few deep breaths.

Use these breaths to drop down into your body, releasing any mental chatter.

As you drop down into your body further and further, place your hands on the part of your body that represents who you are.

Breathe into that space.

Staying connected to that space, start to bring to mind the happiest memory you have of yourself.

Visualize & hold it in your mind.

Notice how you felt in this memory & describe it to yourself. How would you describe this person in your memory? How did she feel in those moments?

Your happiest moments represent who you truly are.

Whenever you lose yourself, come back to your happiest memories and remember who you were in those moments.

Take a few more breaths and a few more moments re-visiting your happiest memory.

Feel yourself re-connect to your authenticity, letting that bring you peace.

Feel the place where your palms rest and acknowledge that this is where your true self lies.

When you’re ready, slowly open your eyes.”

Now is a good time to write down all the adjectives and emotions you used to describe yourself in those memories. Write them down somewhere that you can always come back to whenever you need a reminder of yourself.

Who are you, really? Share it with me in the comments.

If you’d like to practice 1-on-1 guided meditations with me, I would love to be your guide. For more info, click here.

With love,

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Would You Rather: Group or Private Lesson?

Would You Rather: Group or Private Lesson?

Would You Rather: Group or Private Lesson?

 

Kiana Ng

In-studio group classes and 1-on-1 private yoga lessons both have their benefits. Depending who you are and what you’re looking for, you might prefer one over the other!

Both ways of practicing are great and can offer you different experiences. The table below can help you figure out which would benefit you the most:

In-Studio Group Classes:

• Practicing with a group of other yogis creates a comfortable feeling of inclusivity & community

• Opportunity to meet others

• Possibility for increased sense of motivation

• The “vibe” of moving with others is different than a 1-on-1 session and, depending on which class you go to, you may prefer this vibe over the vibe of a private lesson

• Cheaper

1-on-1 Private Lessons:

• No travel time (can practice in comfort of own home)

• Receive customized & modifiable lessons tailored specifically to your needs

• Ability to ask more questions

• Receive small and specific adjustments and tips that you won’t get in a group class

• Options to do lessons online from anywhere in the world

• Can practice as often as you’d like with your favourite teacher, if they give you recordings of your online sessions

So as you can see, there’s pros for both options. Which do you prefer? Drop it in the comments!

If you’d like to join me in one of my group classes, head to my about page here for my full schedule.

If you’d like to work with me 1-on-1, check out my Master Your Yoga program here that allows you to receive 1-on-1 sessions tailored to your needs from anywhere in the world.

With love,

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How To: Common Beginner Yoga Poses Unraveled

How To: Common Beginner Yoga Poses Unraveled

How To: Common Beginner Yoga Poses Unraveled

 

Kiana Ng

Whether you’re new to yoga and wanting to get a heads up before walking into a class, or you’re more experienced but need a refresher, these poses will shine some light on the common beginner yoga poses you’re likely to see in a yoga class.

There are hundreds of beginner poses that I could break down, but I’m going to give you the scoop on just a handful of what you’ll most likely see in any yoga class.

Downward Dog

Alignment Principles:

  • Feet & hands are the same distance apart as plank position
  • Feet are inner hip distance apart (about 2 fist widths)
  • Hands are shoulder distance apart with the index or middle finger pointing straight forwards, fingers spread wide, finger tips gripping with equal distribution of weight across hand
  • Biceps spiralling in/forwards
  • Shoulder blades broad & wrapping towards side body
  • Shoulders slightly elevated towards ears
  • Ribs drawn in
  • Spine long with tailbone lengthening towards sky
  • Thighs are engaged, backs of the legs lengthening

Chaturanga

Alignment Principles:

  • From plank, shift weight forwards into toes so that the shoulders move slightly past the wrists
  • Exhale to bend elbows back, like a tricep push up
  • Lower shoulders down to elbow height
  • Equal distribution of weight across hand
  • Shoulder heads lifting and rolling down back
  • Forearms are vertical
  • Belly & ribs drawn in
  • Tailbone tucked towards heels
  • Thighs engaged to lift knees
  • Back of the neck long
  • *Can modify by dropping to knees

Cobra

Alignment Principles:

  • From stomach, place hands beside ribs with wrists stacked under elbows (or slightly further forwards depending on spinal flexibility)
  • Roll shoulders down back
  • Hug elbows in
  • Press tops of feet into mat with all 10 toes grounded
  • Knee caps lifting off mat with engaged thighs
  • Inhale to lift heart up
  • Glutes engaged
  • Belly in
  • *The difference between this and Up Dog is that Up Dog will have the hips & thighs off of the mat as well, where as Cobra has the hips & thighs on the mat.

Warrior 2

Alignment Principles:

  • Front heel is in line with back arch
  • Front knee bent to 90 degrees over the ankle pointing straight forwards
  • Back leg is straight with the quad engaged
  • Outer edge of back foot is pressing down into mat
  • Tailbone is lengthening towards mat
  • Core & ribs drawn in
  • Shoulders stacked over hips
  • Arms are parallel to mat with the shoulders relaxed down the back
  • Gaze slightly past front middle finger

Triangle

Alignment Principles:

  • Front heel is in line with back arch
  • Front leg is straight with micro bend in front knee to avoid locking out
  • Front quad is engaged and spiralling outwards
  • Right hip is drawing towards the back of the mat
  • Back leg is long with quad engaged and outer foot rooted
  • Bottom hand is right underneath the bottom shoulder with the top arm extending straight up
  • Both side bodies are equally long
  • Core & ribs drawn in
  • Neck in line with spine
  • Gaze up or down
  • *Modify by placing bottom hands on block or shin

Pick 1 tip to bring with you to practice next time & implement it! See you on the mat!

With love,

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How To Determine Which Type Of Yoga Is Right For You

How To Determine Which Type Of Yoga Is Right For You

How To Determine Which Type Of Yoga Is Right For You

 

Kiana Ng

There are many different styles of yoga. If you’re new to yoga, it can be overwhelming & confusing when you’re trying to choose which class or studio you want to commit to.

When I first started practicing, I definitely didn’t even think about researching what each type of yoga might entail. However, it would have been nice to know since some types of yoga are more intense or vigorous than others. If you walk into a power class looking for something stretchy & grounded, you might not walk out of the class with the most positive impression, because power classes are meant to be very dynamic & intense.

So to clarify your confusion and make it easier for you decide which is right for you, below is a list of the most common types of yoga you might come across.

Types of Yoga

  • Vinyasa or Flow Yoga: This practice is typically faster paced with the emphasis on flowing multiple poses together. It’s a strong practice that usually gives you a challenge due to its dynamic nature. However, even though it’s faster-paced & dynamic, it may still be suitable for beginners if the class is labelled as open or all levels, or L1 or L1-2.

 

  • Hatha Yoga: This practice is still dynamic and strong, but it’s slower in nature. In this style of class, you will find that poses are held longer than you would experience in a vinyasa or flow class.

 

  • Yin Yoga: This practice is very slow with the focus on stretching deep into the fascia & connective tissues. Poses are held between 3-5 minutes and are all grounded (on back, seated, or on stomach).

 

  • Restorative Yoga: This practice is similar to yin, but it involves more props and the poses are gentler in nature with long holds.

 

  • Ashtanga: This is a very vigorous practice derived from vinyasa yoga. There are different levels in this practice each with their own set of poses. The traditional Mysore ashtanga practice is done early in the morning and it is not guided (you are expected to know the poses by memory). In the western world, you can find more guided ashtanga classes.

 

  • Power Yoga: Also a set series of poses, derived from vinyasa or flow yoga, that may differ slightly from teacher to teacher. Expect intensity and a lot of heat in this practice!

 

  • Sivananda: This practice is based on 12 yoga poses. It’s a very slow & methodical class.

 

  • Bikram: This practice is 90 minutes long and is always done in a very hot room. Come with an open mind and expect intensity.

 

  • Iyengar: This practice is very prop-based and is also done more slowly, but it can still be challenging and strong.

 

Personally, I love the balance of flow yoga and yin yoga. My gymnastics background loves the challenge of flow yoga, but my love for meditation pulls me to yin yoga.

Choosing your type of yoga is a personal choice. The first thing to decide, before choosing your style of class, is what you’re looking to get out of your yoga practice. If you want something more stretchy & not physically intense, then try yin, restorative, or maybe even hatha. If you want a workout, go to a power class!

Do you have a preferred style of yoga? Share it with my in the comments!

With love,

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This Is Why Yoga Is So Good For You

This Is Why Yoga Is So Good For You

Why Yoga Is So Good For You

 

Kiana Ng

Ever wondered why yoga is so popular? It’s because yoga is so good for you! Keep reading to learn the benefits of yoga.

There are many reasons why you should practice yoga; from physical to mental to emotional & spiritual reasons why. For most of us, our reasoning for practicing is personal and unique to ourselves.

Here are a few reasons why yoga is so good for you (& some of the reasons why I practice!)…

Why Yoga Is So Good For You

  1. Increases range of motion & improves flexibility
  2. Increases mental focus & concentration
  3. Improves general well being
  4. Calms the mind & helps you remember presence, stillness, and peace
  5. Emotional and internal healing
  6. Strengthens the body and mental stamina
  7. Improves energy and vitality
  8. Improves posture
  9. Helps to improve your balance
  10. Invites in relaxation to your body & nervous system
  11. Releases tension and tightness
  12. Clears blockages (physically & emotionally)

Personally, I practice because I like the physical challenge & the internal healing done on my mat. The physical practice was the first thing that drew me to yoga because it took me back to my gymnast days. Now, I’m more about the meditative aspect of my practice that helps me heal & work through the parts of myself and my life that need to be cleansed.

Why do you practice? Share in the comments below!

With love,

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6 Ideas For Self Discovery

6 Ideas For Self Discovery

6 Ideas for Self Discovery

 

Kiana Ng Yoga

Realizing the importance of yoga and self discovery is essential to bring more joy, love, and peace not only to the world, but to yourself as well. Because living yoga on and off your mat is so essential, and is an ongoing practice many of us need to work on, I’ve created 6 ideas for self discovery to help get you started…

In the West, the focus of yoga is mainly on the physical practice. But the truth of yoga is a practice of turning inwards and developing practices of self discovery, both on and off the mat. Bringing the practice of yoga and self discovery off your mat is so important, especially in today’s world where there’s so much fear and anger carried around. Sure, hitting your mat every day for an hour is a great way to give yourself that much needed alone time, to get out of your head and into your body, but what happens as soon as you step off the mat? What happens when you go about living your day to day life? Do you practice or remember any of the tools you learnt while on your mat?

Living and honouring the inner practices yoga brings to you off of your mat is what matters. This is what will benefit the quality of your life, inside & out. This is what will spread loving kindness out into the world and create change. I’m a true believer in that the work we put in healing and improving ourselves directly correlates to the quality of our external life circumstances because what you give is what you get.

If you’re thinking, “But I don’t know how to inquire within. I don’t know where to start. I would love to do all of these things and live a better life, but I just don’t know how. I understand the importance of yoga and self discovery, on and off your mat, but I need some guidance!” If this resonates with you, then keep reading. I’ve got you.

Self discovery is a process for everyone. It can be challenging and it requires a constant self awareness check to build new habits and strengthen our mental muscles. Practicing yoga and meditation are great tools to really give you the space to self inquire and ask soul-level questions that help you discover new layers of yourself. The great thing about self discovery is that the topics of self inquiry are endless! And each topic has a different magnitude for everyone. If you want some ideas to start with, keep reading…

 

Self Discovery Ideas To Ponder

  1. Self-Love – What parts of yourself do you love? What parts of yourself are you grateful and appreciative for? What parts of yourself are incredibly different and unique? What parts of yourself don’t you love? Why don’t you love them? What have you been taught about these unloved parts of yourself that makes you feel like they’re not acceptable? What needs to be healed here so that you can you learn to love them?
  2. Practice Presence – Breathe in for the count of 8, break out for the count of 8. Count the numbers in your mind to focus on them. Notice any thoughts that come through & let them go. What are your recurring thoughts?
  3. Loving Kindness – Visualize all of the people you are grateful for that are or have been a part of your life. Honour the lessons they’ve taught you, and send them love. Can you do this with your enemies?
  4. Forgive – What have you not forgiven yourself for yet? What do you need to forgive someone else for? Use the manta, “I forgive myself,” or, “I forgive you for…” to aid in your inquiry of forgiveness.
  5. Self Identity – Inhale: Who am I? Exhale: I am… Fill in the blank. Begin to realize that you just are and everything that is you is perfect.
  6. Let Go – What do you need to let go of so that you can move forwards?

These are great places to start. Remember, inquire not only how these topics relate to you in that moment, but discover how you can bring these practices, and the tools you’ve learnt, into your daily life. A great example for #3 is telling more people you love them. Or how about #4? Maybe it’s time to make amends.

Living consciously is a practice, and practice brings progress. To help you stay with it, read below for how you can start practicing self discovery right now!

THIS WEEK: Choose 1 topic of inquiry. Set aside 5+ minutes everyday to sit with it. Honour it everywhere you can, on & off your mat.

Drop it in the comments! What’s your topic of inquiry this week?

With love,

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