Yoga Asana for Insomnia

Cases of insomnia is caused by inability to relax thus the mind cannot rest to sleep. Most of us has forgotten that relaxation and focus is the two side of the same coin. In this way, we cannot relax if we don’t develop focus and concentration, and at the same time we cannot focus if we don’t feel relaxed.

The body can rest when the body have enough work feel satisfy by the wok that has been done. Physical work must be accompanied by mental work. When we feel disappointed with ourselves, in this condition it is not easy for us to rest. The thinking mind has an idea that we must do something and series of judgments are ready to pop-up every time we try to rest.

To help with Insomnia, we must develop an ideal biological hour for the body and teach the Pineal Gland to produce Melantonin to restore that control the biological rhythm of the body. Mental discipline must be developed with meditation practice and physical body must experience various physical exercise which create stretches and induce vibration to the physical body. The first step requires create focus and concentration, from here the nest step for progress will be much easier.

Package & Investment:
• Better Sleep 7 DAYS is 30 USD
• Better Sleep 14 DAYS is 45 USD
• Better Sleep 21 DAYS is 70 USD
• Better Sleep 28 DAYS is 85 USD

Payment must be done at the beginning of the course. Payment can be send through Paypal account

On each package I will send you daily video through email. This video will be able to be downloaded to repeat your personal practice at home. Every 2 days, we can arrange video call through whatsapp or skype to speak about what be improved and your progress in the practice.

Yoga Asana for Body Detoxification

Everybody dreamt of an ideal body posture where the height and the weight of the body is balance to each other. In some wellbeing concept is being said that the ideal body posture is when “body weight equal body height minus 110” (BW = BH – 110). For example is the body height is 154cm, so the ideal weight for this body is 154 – 110 = 44kg. Here is one of the concept to know the ideal body.

However, everybody is different. And the concept above is not the absolute truth that can only be followed. Another concept of ideal body can be seen from the concept of 5 elements (in Traditional Chinese Medicine) or Dosha (in Ayurvedic Medicine). Each of us has our own unique character and unique needs which needs to be learnt during the lifetime.

Although the body has unique destiny, we can find out a general ideal condition for the body to learn and become comfortable & peaceful. The Mind is the key to success in finding out the ideal condition of the physical body. In this case, if our goal of practice is to find an ideal posture, thus the practice require physical detoxification as well as physical exercise.

Physical detoxification include the understanding of nutrition and practice of fasting. Physical exercise requires building up fire elements to purify body circulation. And finally, practice of mental discipline with meditation.

Package & Investment:
• Ideal Posture 7 DAYS is USD 25
• Ideal Posture 14 DAYS is USD 40
• Ideal Posture 21 DAYS is USD 65
• Ideal Posture 28 DAYS is USD 80

Payment must be done at the beginning of the course. Payment sent through paypal account

On each package I will send you daily video through email. This video will be able to be downloaded to repeat your personal practice at home. Every 3 days, we can arrange video call through whatsapp or skype to speak about what be improved and your progress in the practice.

Yoga Asana for Ideal Spine Posture

The ideal spine position must be conditioned on its natural curves. However, due to our daily postural habit, the natural curves changes into imbalanced that can create condition such as kyphosis (hunch back), lordosis (sway-back) and scoliosis (side way curves). Yoga practice is best designed to work on these condition and help the spine to find its natural curves.

Our natural spine curves have these condition of normal kyphosis and lordosis. Problem appears when the curves grows into extreme condition or too much curved forward or backward. These extreme conditions mostly being developed through our daily lifestyle.

In our modern lifestyle with electronic gadgets and computer works, there are many people suffer from the condition of hunch back (kyphosis spine posture). Hunch back is known to the position where the shoulder and chest area are closed and the upper back curved extremely backwards causing pain around shoulders and neck, often also create headache and dizziness. In another condition known as lordosis or sway-back where the chest curves forward and the buttocks curves extremely backwards which causing a lot of back pain and stomach protruding forward.

The yoga practice to help the ideal spine posture require forward bending, back bending and twisting. However strengthening the lower part of the bod is very essential to be prepared. In this way, the practice will be a basic yoga practice which include basic asana practice (body posture) for strength and flexibility especially on the hips and chest area, pranayama and meditation.

Package & Investment:
• Ideal Spine 7 DAYS is USD 25
• Ideal Spine 14 DAYS is USD 40
• Ideal Spine 21 DAYS is USD 65
• Ideal Spine 28 DAYS is USD 80

Payment must be done at the beginning of the course. Payment sent through paypal account

On each package I will send you daily video through email. This video will be able to be downloaded to repeat your personal practice at home. Every 3 days, we can arrange video call through whatsapp or skype to speak about what be improved and your progress in the practice.

Practice Yoga at Home


Yoga Asana for Ideal Spine Posture

Yoga Asana for Body Detoxification

Yoga Asana for Physical Strength & Flexibility

Yoga Asana for Insomnia

Yoga Asana for Depression & Trauma Release


The nature of our reality is finding balance. Our body and our mind quickly shift into the path of progress and learning. And here we are, living the time of evolution.

The journey yoga practice, may be started from physical exploration. As long as the body needs exercises and practice, as well as the mind. Each practitioners must continue the journey throughout the mental exploration as well. In this way, we can complete the perfect circle of balance between the mind and body.

Holistic yoga practice must be performed by considering all aspect of yoga which at least include: Asana, Pranayama and Meditation. The base of yoga practice must be built from the understanding of the condition of the body, the breath and the mind.

Each practice must be performed with dedication and must be done continuously without interruption. Thus, the condition of well-being will be achieved.

Personal practices must be designed based on personal needs and intention. This is the way for the practice can be directed to progress towards the ultimate goal.
Yoga at home is the best option we can provide for ourselves. The practice is being done in the space that make us feel safe and comfortable.

meditation with via wijaya

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“Asana” is a Sanskrit word, which meaning can directly be described as “our manner or our behavior”. With this understanding, asana practice must be performed both “on the mat” and “off the mat.”

The way we walk and the way we sit define our asana. The way we bring ourselves in our daily life (off the mat) influence the progress of our asana practice on the mat. We continuously bringing ourselves into this reality that gives direct meaning to the transformation of our practice.

In detail, yoga asana can be described as the practice of physical movements that is being performed within procedures as following details based from a lineage of teaching (i.e Hatha Yoga Pradipika, Ashtanga Yoga, Bikram Yoga, Iyengar Yoga, etc). Yoga asana practice is known as a specific position that is being conditioned for our physical body within a momentum period of time, also known as yoga pose or yoga postures. Through the asana practice, our physical body can slowly learn to repair itself without constricted forced and in a balance way.

The asana must be performed carefully and with awareness. This is the way for the physical body can be directed in such way that it can find comfort and safety.



“Pranayama” derives from the words “prana” which described as “life energy/ the energy of life” and “yama” which can be understood as “relationship or interaction”. The understanding of pranayama practice can be started from our relationship and interaction with the energy of life itself.

The practice of pranayama is being performed by regulation of the breath. Breath has become the core and the base of pranayama practice and thus being extended throughout all practice of yoga, including yoga asana and meditation.

Regulation of breath means understanding the flow of the breaths. Being aware to the process of changing between inhalation, retention and exhalation. Within this practice we learn to calm the mind and cultivate focus and concentration.


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Practice of meditation is aimed to achieve progress of focus and concentration. Focus means being able to recognize one object of meditation. And concentration means being able to maintain focus towards certain object of meditation is the length period of moments without interruption.

The nature of mind is conditioned always within a constant changes. Content of thoughts, for example, changes rapidly and constantly. In this condition, our ultimate task is to recognize the constant changes.

When the mind is settled, our focus become easily directed. In this way we are able to define the content of our thoughts. Meditation is the only way of life. This is the only way to understand the meaning of life itself.



  • Those who need to “slow down”
  • Those who have physical injuries
  • Those who works at the office and have long hours of sitting
  • Those who are trying to be in their ideal posture
  • Those who need to find a balanced daily habit
  • Those who has postural injuries
  • People who stress out with daily routine
  • People who seek for life changes
  • People who have breathing problem or difficulties of breathing
  • People who have problem to physical pain or discomfort
  • People who has uncontrolled thoughts and cannot focus their mind
  • People who has problem with their self-confident
  • People who are working with trauma release
  • Those victims of “black magic”

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Understanding Trauma (Part 2)

In the first stage of the golden age (0 – 7 years old) a human child learn about the expansion if the physical and material expression. In this reality a human child must have fulfilled the feeling and emotion of satisfaction and security in order to be able to continue his journey to the next level of expansion.

The next level of growth happens during the two stages during age 7 – 14 years old and continue from 14 – 21 years old. In this year of life a human child learn the expansion of their mental expression. The mental expression needs a longer time to be developed as it needs a lot of things to adapt and re-arranges for an understanding can be met, and therefore wisdom can be fulfilled.

During these two stages of golden age, a child learn about the expression of love and kindness, also the expression of rejection and dislike. Furthermore, a child learn about their self-value which indicate by the way they treat others. The way they respect others, indicate how much they respect themselves. Even though, in this stage a child is still learning of “what respect means”, but they already have instinct from what they have learned in the previous stage.

This chain of growth cannot be separated.

Mostly, adults who has trauma disorder or stress disorder is caused by some phenomena that was happening during these golden ages.

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Understanding Trauma (Part 1)

Trauma is not what is happening to us, but instead it is the effect of what have left within us.

It is not the event when the pain was created that makes trauma, but instead it is the emotion and feelings that was left behind after that specific painful experience that makes problem of trauma. This is the reason why most of the medical study of trauma is called this case as “Post Trauma and Stress Disorder (PTSD)”

Trauma is being created when a pure soul must face terrifying truth of phenomena without knowing the way out or single solution of the problem he face. Thus, mostly the tragedy that create the effect of trauma is being created when a human child live in between age 0 – 25 years old.

During this age, a human child is still learning and trying to figure out their purpose of life. And yet, when this idea is being interfere with any idea of morality, culture or religion, then the wisdom and knowledge has become impure and toxic. When a human child is learning about their life, they must be provided a space of freedom to express their desire and will. In order for them to know themselves and their goal in life.

The golden age of growth always turn every 7 years of a human life. A human child will learn a significant knowledge and wisdom they will understand in every turning 7 years. On the first turning, a human child learn about the first stage of safety. In this level they must understand the meaning and the feeling of being saved and secure. This will help them to grow to a further exploration.

From age 1 up to age 7 years of a human child, the care taker must provide a safe, secure environment where a child can express their feeling without restriction nor limitation. They might need guidance, however the guidance must be given in a way that they can understand or they can learn to understand, not being forced.

If restriction happen during this age, the first stage of trauma is being create: which is the trauma of security. The child will grow older without knowing what security means. And they must at all time, longer time, finding out for themselves “what does it mean to be saved and secured?” This is as same as living life in nightmare, where we must face our ghost every single time.

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Our Breath and Our Emotions

When we have our breath, nobody can steal our peace.

Our breath has a very close relationship with our emotions and feelings. Imagine when we are happy, our breath feels more relieving. But, when we are scared, our breath become interrupted and even stopped. Also when we are sad or crying, our breath cannot flow freely, it feels restricted and difficult to breath.

Our emotions influences the way we breathe as well. When the emotion is fluctuated, often we (directly) hold our breath. When we are surprised, often also we hold our breath. But, when we are relaxed and not under pressure, our breath become free and comfortable. This is how we can see directly and tangibly of the relationship of our breath and our emotion and feelings.

Why does the breath and the emotion have such close relationship?

Technically, from the beginning of the creation. The first cell that is created before the body is created, are the cell of our brain. Which is part of the brain that we called as Limbic System. Limbic system of the brain is the first part that is being created when we live as an embryo. This Limbic system later on create many parts such as hypothalamus, thalamus, amygdala and pituitary gland. This Limbic system is working throughout all process of memories during the lifetime of the cells.

Even when part of the body is not yet perfect, the Limbic system has recorded all of the knowledge from the experiences and founding that is being learned by the senses of the cells. This recording are being made as “feelings”. Therefore the communication form of feelings are the very basic communication of all cells. Even when it is a simple ones.

As the embryo grows, the organs also growing. Inside the womb we are not yet using our respiratory system to breath. We are breathing with our mother. At this moment, our brain also learn throughout all feelings and emotions that is being represented by our caretaker. And finally, when the day we born we start to lean our first breath.

As a baby, we cannot operate our body as its function. We still lean how to move our fingers and toes. What we can do is only breath and use our senses through the language of feelings. Therefore the first and most significant source of knowledge that we learn in this life is: (1) Our Breathing and (2) Our Feelings. As we haven’t yet be able to use words to express our feelings. We use instead our breathing and emotions to express our desire.

The two language of breath and feelings are the language that we use from the beginning of this life as a human being, therefore these two language have very close relationship to each other to support the expression of our physical body.

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Hubungan Napas dan Emosi

Ketika napas dimiliki, ketenangan tak bisa dicuri.

Napas kita sangat erat hubungannya dengan keadaan emosi dan perasaan. Coba bayangkan ketika kita sedang senang, napas akan terasa lebih lega. Namun, ketika kita sedang takut, napas akan terasa tersendat-sendat bahkan terhenti sejenak. Begitu juga ketika kita sedang sedih dan menangis, napas tidak bisa berlangsung secara lancar dan sering kali rasanya sangat sulit untuk bernapas.

Emosi sangat erat hubungannya dengan napas. Ketika kita ingin menahan emosi yang bergejolak, sering kali kita (secara langsung) menahan napas. Ketika kita tersentak atau terkejut, sering kali (secara otomatis) kita pun menahan napas. Namun ketika sedang santai dan tidak tertekan, maka napas pun akan terasa lebih melegakan. Begitulah hubungan emosi dan napas. Mengapa begitu dekat hubungan emosi dan napas?

Apabila dirunut dari proses terbentuknya tubuh, maka bagian bertama yang terbentuk dalam tubuh adalah salah satu sel yang menjadi cikal bakal sel otak kita yang berada dalam grup yang disebut Limbic System dalam otak. Limbic system ini antara lain adalah hubungan antara hypothalamus, thalamus, amygdala dan pituitary gland yang menjadi bagian paling dalam pada struktur otak kita. Limbic system adalah bagian otak yang berfungsi dan hubungan kerjanya dengan seluruh ingatan (memory) yang pernah terjadi dalam tubuh selama kehidupan sel dimulai.

Ketika bagian-bagian tubuh belum terbentuk secara sempurna, limbic system telah merekam proses pembelajaran awal yang mana keseluruhan materi ingatan ini direkam dalam bentuk “rasa”. Untuk itulah bentuk komunikasi perasaan sudah mulai tercipta walaupun dalam bentuk sel yang sangat sederhana.

Begitu juga ketika kita sudah mulai mampu menggunakan sistem pernapasan. Pada hari pertama kelahiran kita, hal pertama yang kita mulai pelajari adalah belajar bernapas. Seperti hal terbentuknya sel, pernapasan kita terbentuk disaat kita dilahirkan. Maka pada saat ini, ada dua sumber informasi dan pengetahuan yang kita meiliki sebagai seorang bayi manusia: (1) Perasaan dan (2) Napas. Karena kita belum mampu menggunakan mulut untuk berbicara dan belum mampu mengoperasikan berbagai bagian tubuh, maka hanya bentuk napas dan bahasa perasaan yang kita gunakan pada saat ini (hidup sebagai seorang bayi manusia).

Karena dua bahasa ini sudah kita gunakan sejak dini, maka keduanya memiliki hubungan yang sangat erat dalam hal mengekspresikan diri dalam realita fisik tubuh kita. Itulah sebabnya napas sangat erat hubungannya dengan napas.

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Breathing Pattern

What does “breathing pattern” means? Breathing pattern is a systematic rhythm of breath that is being created by our nervous system and our brain to regulate the respiratory system in the “normal” state for day to day life.

This rhythm of breath changes every time and every moment. Based on the situations and conditions that is being presented to the body. For example, when we feel relaxed, our breathing become slow, soft and long. However, when we are faced with some busy tasks or job, our breathing become fast and short. And when we are faced with some shocking condition or phenomena, our breathing stops for little moment. This rhythm is very normal and happens all the time to us. And mostly, we have similar breathing pattern to each other.

The differences of the pattern can be made caused of different life style. For example, when we have busy life style, where everything must be fast, our breath become fast and short. However, when our life style is slow and relaxing, our breathing become longer, softer and it is easier for you to feel your breath. Location where we live also define our breathing rhythm, for example when we live in big cities, full of dust and pollution, our breath become short and restricted. However, when we live in small village, close to nature and surrounded by trees, our breath become longer and freer.

Now the real question is: Do we know what is the quality of our breathing pattern?

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Pola Napas

Apakah yang dimaksud dengan “Pola Napas”? Pola Napas (Breathing Pattern) adalah sebuah ritme yang diciptakan oleh sistem saraf tubuh dan otak untuk mengatur pernapasan tubuh secara normal dalam kehidupan sehari-hari.

Ritme pernapasan ini berubah sesuai dengan keadaan dan fenomena yang sedang dihadapi. Ketika tubuh berada dalam keadaan santai, maka pola napas yang terjadi adalah pelan dan halus. Namun ketika tubuh sedang mengalami guncangan sedang, misalnya dalam keadaan terburu-buru, maka pola napas yang terjadi adalah napas yang cepat dan pendek. Dan ketika tubuh berada dalam guncangan hebat, misalnya gertakan atau keadaan yang mencengangkan, maka pola napas yang terjadi adalah napas terhenti. Pola napas seperti ini sangatlah normal terjadi pada tubuh dan kebanyakan dari kita memiliki pola napas yang hampir sama satu dengan lainnya.

Perbedaan pola napas juga terjadi disebabkan oleh gaya hidup. Misalnya, apabila gaya hidup kita selalu sibuk, maka pola napas yang kita miliki biasanya akan menjadi cepat dan pendek. Namun apabila gaya hidup kita santai dan tidak terlalu terburu-buru, maka pola napas kita biasanya lebih halus dan mudah dirasakan. Lokasi tempat tinggal juga mempengaruhi pola napas, misalnya apabila kita tinggal di perkotaan yang penuh debu, maka pola napas kita menjadi pendek dan mudah terhenti. Namun bisa kita tinggal di desa yang penuh dengan pepohonan maka pola napas kita menjadi lebih panjang dan pelan.

Pertanyaan selanjutnya adalah: apakah kita sudah dapat merasakan pola napas yang kita miliki di kehidupan sehari-hari?

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