Yogi Step

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Yogi Step

A stuck always stay between ourselves and our mind. Sometimes you will get lost n drop into negative life. Then the vrittis(waves) start to create.

A Yoga Studio nestled in KL
Led by Michelle Yap
Certified Iyengar Yoga Teacher
Guiding you on A Journey Toward Balance

瑜悦伽人

愉悅一生，伽人有約

從雙脚邁入，到離開，它的過程就像一堂自修課
沒人能擅自打開你，只有你自己
療愈你的内在小孩，找到自我固有的内在能量，從新整合自己

與你的疼痛, “瑜”悅相處。。。 Its same like the ocean waves. They will causes us up and down, even the smirti (memory) or imagination will slowly create the emotion. The frustration make us can't move further. Nobody's life is entirely free of pain and sorrow. Isn't it a question of learning to live with them rather than try to avoid them? The greater part of human pain is unnecessary. It is self-created a s long as the unobserved mind runs your life. An unconscious thought keep us false into the judgement. A emotion some form of negativity. The intensity of the pain depends on the degree of resistance to the present moment, and this in turn depends how strongly you are identified with your mind. The mind always seeks to deny the Now and to escape from it. In others word, the more you are identified wit your mind, the more you suffer. The more you are able to accept the NOW, the more you free of suffering and free of the egoic mind. Actually, "sometimes" just at once, you just need to stand up, same like Samasthti, the proper Standing poses will relieves all the pain of your body, the proper positive thinking will help you find the steadiness, a changes make your life different. A big " turn " give you a different energy, this energy will awakening your deep inner soul, the power of Now help you find your truths, a freedom in your family, friends, marriage, children, job, health and yourself.

02/09/2025

很多人以为弓步式只是“压下去”，
但在艾扬格里，我们用砖块把身体撑起来。

👉 双手放在砖块上，胸口自然升起
👉 骨盆沉稳，不让腰椎过度塌陷
👉 后腿根部慢慢释放，髋关节逐渐打开

这时，你会发现——
弓步式不只是拉伸，而是稳定与扩展的练习，
让呼吸更深，心也更安定。 🧘‍♀️

Many people think anjaneyasana is just about “sinking down,”
but in Iyengar Yoga, we use blocks to lift and support the body.

👉Hands on the blocks help the chest rise naturally
👉 Pelvis stays steady, protecting the lower back👉 Back thigh and groin slowly release, opening the hips

Then you realize—
Anjaneyasana is not just a stretch,
but a practice of stability and expansion,
where breath flows deeper and the mind becomes calmer. 🌸

❤️❤️ #弓步式 #艾扬格自主练习 #艾扬格体式 #艾扬格瑜伽认证老师 #艾扬格瑜伽课程 #甲洞艾扬格瑜伽 #泗迦末艾扬格瑜伽馆 #泗迦末瑜伽馆

27/08/2025

在练习肩立式的那一刻，
身体像是一棵倒过来的大树，
双脚伸向天空，
肩膀与手臂像深深扎进土地的根，
稳稳地支撑着整个身躯。

脊柱逐渐延展，
胸口轻轻打开，
呼吸不再急促，
而是顺畅地流动在身体的每一个角落。

血液缓缓倒流，
让头脑像被清洗过一样宁静，
思绪慢慢沉淀，
只剩下内心的安稳与清明。

肩立式不仅仅是一个体式，
它是对“信任”的练习——
信任肩膀的根基，
信任呼吸的流动，
也信任自己能在颠倒的世界里找到平衡。

在这里，
身体学会放下负担，
心灵学会安住当下。

In Salamba Sarvangasana,
the body becomes like an upside-down tree.
The legs reach upward toward the sky,
while the shoulders and arms root firmly into the ground,
steady and unwavering.

The spine gradually lengthens,
the chest softly opens,
and the breath flows with ease,
touching every corner of the body.

Blood gently reverses its course,
the mind feels cleansed and quiet,
thoughts settle like dust in still water,
leaving only calm and clarity within.

Salamba Sarvangasana is not just a pose—
it is a practice of trust:
trusting the foundation of the shoulders,
trusting the rhythm of the breath,
and trusting yourself to find balance
in a world turned upside down.

Here,
the body learns to release its weight,
and the heart learns to rest in the present moment.

❤️❤️ #肩立式 #艾扬格自主练习 #艾扬格瑜伽课程 #艾扬格体式

05/08/2025

第一次练习 Urdhva Prasarita Padasana 时，老师递给我两块砖——
一块夹在大腿之间，一块举在头上双手之间。
我心想：“这也太难了吧？”

腿举起来那一刻，大腿内侧开始发抖，手也不自觉地用力握紧了砖块，
身体很努力地在“撑住”，但内在却还是不稳……

老师轻声提醒：“用大腿夹紧砖块，不是为了用力，而是为了唤醒根基。”
“当腿根稳了，核心就能启动，身体才会真正轻盈。”

我慢慢地放松手臂的用力，把注意力带到大腿之间，
原来——稳定不是硬撑，而是内在有方向、有连接、有整合。

那一刻，我感受到一种内在的“安住”——
仿佛我不再只是抬起双腿，而是被自己内在的力量支撑着。

The first time I practiced Urdhva Prasarita Padasana, my teacher handed me two blocks—
One to hold above my head, and the other to place between my thighs.

I thought to myself, “Why do I need so many props for just lifting my legs?”

As soon as I raised my legs, my inner thighs started to tremble.
My arms tightened, and my breath became shallow.
I was doing the pose, but I wasn’t in the pose.

Then the teacher said gently,
“Don’t squeeze the block with force—use it to find direction and connection.”
“When the root is stable, the core can awaken. When the core is awake, the body becomes light.”

So I softened the tension in my arms,
and instead brought my awareness to the block between my thighs.

Suddenly, I could feel the legs aligning, the abdomen engaging,
and my whole body lifting—not with effort, but with integration.

asedYoga #正位瑜珈 #艾扬格瑜伽认证老师 #艾扬格瑜伽 #甲洞瑜伽馆 #泗迦末瑜伽馆

15/07/2025

在艾扬格瑜伽里，我们不只是「坐」在一张无形的椅子上，
而是透过精准排列，让双脚扎根，脊柱延展，骨盆沉稳，胸腔升起，
在这看似简单却极具挑战的站姿中，觉知自己——

🔸 双脚并拢或略分骨盆宽，十个脚趾均匀着地。
🔸 膝盖对齐脚趾，向前延展但不过脚尖。
🔸 大腿向后坐、胯部沉向地板，像坐在一张看不见的椅子上。
🔸 尾骨内收，避免腰部过度前凸。
🔸 腹部收紧，脊柱延展，胸口上提，肩胛骨内收。
🔸 双手举高，与耳朵平行，掌心相对，保持手臂拉长、但肩膀放松。

这不仅是一个练腿的体式，
更是练习「如何坚定立场」的能量觉知练习。

In Iyengar Yoga, we are not merely “sitting” on an invisible chair.
We are aligning with precision — grounding through the feet, extending the spine, stabilizing the pelvis, and lifting the chest.
In this seemingly simple yet deeply challenging standing pose, we awaken self-awareness:

🔸 Feet together or hip-width apart, all ten toes grounded evenly.
🔸 Knees align with the toes, extending forward but not beyond them.
🔸 Thighs sink back, hips descend toward the floor — as if seated on an invisible chair.
🔸 Tailbone tucks gently, preventing over-arching of the lower back.
🔸 Abdomen firms, spine lengthens, chest lifts, shoulder blades draw in.
🔸 Arms extend overhead, parallel to the ears, palms facing each other — arms active, shoulders relaxed.

This is not just a leg-strengthening pose,
but a powerful practice of standing your ground —
both physically and energetically.

#艾扬格瑜伽认证老师 #艾扬格瑜伽 #艾扬格瑜伽自主练习 #幻椅式

03/07/2025

我说：“我们今天不需要太多的力量，只需要‘允许’自己打开。”

起初，大腿内侧拉得发紧，骨盆似乎不愿服从，但慢慢地，在呼吸的引导下，开始松开了——
不仅是身体，还有心。

原来身体是可以被支持的，
原来“展开”不是强迫自己去做到，
而是给予自己一个机会，让紧缩的部分慢慢呼吸。

当双腿呈一字形落下，后背贴近大地，整个身体仿佛进入一种“臣服的静谧”。

在 Supta Konasana 中, 学会——被地心接住，被自己温柔看见。

现在，你只需安住。

I said, “Today, we don’t need strength—we just need to allow ourselves to open.”

At first, the inner thighs were tight, and the pelvis seemed unwilling to yield.
But slowly, guided by the breath, everything began to soften—
Not just the body, but the heart as well.

Your body can be supported.
That “opening” isn’t about forcing,
But about giving yourself permission—to let the tense places begin to breathe.

Your legs gently open into a wide split,
your back resting against the earth, the whole body entered a state of surrendered stillness.

In Supta Konasana, learn what it meant—
To be held by gravity, and to be seen gently by yourself.

Now, all you need to do — is simply rest.

❤️❤️ #艾扬格自主练习 #艾扬格瑜伽课程 #艾扬格体式 #仰卧角式

26/06/2025

她第一次上课时，站在瑜伽垫上，眼神有些不安。
“老师，我的脚跟碰不到地，会不会是我太僵硬了？”
她问我，眼里有点挫败感。

我看着她的双腿紧绷，小腿在发抖，脚跟一直悬空。
她的心，也像她的脚一样，找不到落地的感觉。

“没关系，我们试试用砖垫在脚跟下。”

她再次进入下犬式。
这一次，身体不像刚才那样拧巴、吃力。
砖块就像是一双温柔的手，托起她的脚，也托住了她的心。

“咦……好像不那么累了。”她轻轻说。

我点点头：“你看，并不是非得勉强脚跟贴地。我们做的，是让身体‘听懂’这个体式，从稳固中慢慢展开。”

那天的她，在砖块的支撑下，第一次感受到——
什么叫“脚踏实地”，
什么是“由地而起”。

有时候我们不是“做不到”，只是还没找到对的方法。
正位瑜伽教我们，不急着跨越困难，
而是一步步，走回自己身体真正的节奏。

It was her first yoga class.
She stood on the mat, her eyes filled with uncertainty.

"Teacher, my heels can't reach the floor. Does that mean I'm too stiff?"
She asked, a hint of frustration in her voice.

I looked at her legs — tense, trembling, heels hovering above the ground.

Her body was unsteady, and so was her heart — searching for a place to land.

“It's okay. Let’s try placing bricks under your heels,” I said gently.

She entered Downward-Facing Dog again.
This time, her body wasn’t twisted or strained.
The bricks acted like a pair of caring hands — lifting her heels, and also holding her heart.

“Oh… it feels easier now,” she said softly.

I smiled.

“You see, it’s not about forcing the heels to the ground.

What we’re doing is helping your body understand the pose — letting stability come first, and expansion follow.”

That day, with the support of the bricks,
she experienced —
what it truly means to stand on solid ground,
and to rise from the earth.

Sometimes, it’s not that we can’t do it,
we just haven’t found the right way in yet.

In alignment-based yoga, we’re not rushing through difficulty —
we’re simply learning to move at the true rhythm of our body.

❤️❤️ #下犬式 #前弯式 #艾扬格自主练习 #艾扬格体式 #艾扬格瑜伽认证老师 #艾扬格瑜伽 #甲洞艾扬格瑜伽 #甲洞瑜伽馆 #吉隆坡瑜伽

17/06/2025

她第一次练习这个体式时，心里有些不安。老师，这好像很难叻，我害怕！
“这样真的能改善我多年的驼背和肩颈痛吗？“她问。

我回应：“我们不是用力去做到，而是学会让身体被支撑，慢慢展开。”

于是她捉紧墙绳，双臂向后拉长，胸口轻轻打开。
借着墙绳和椅子的支持，身体不再紧绷，反而有一种久违的轻盈。
她不再抗拒重力，而是选择顺从呼吸，感受后背的延展。

几分钟后，她说：“我好久没感觉到自己是挺着胸的了。”

这一刻，她不只是在练习瑜伽，
她是在找回那个有力量、愿意面对生活的自己。

It was her first time practicing this pose, and she looked a little uneasy.
“Teacher, this feels hard... I’m scared,” she said.
“Can this really help with my years of hunching and shoulder pain?”

I gently replied,
“We’re not trying to force anything. We’re learning to be supported and to open up slowly.”

She gripped the wall ropes, extended her arms back, and let her chest softly open.
With the help of the ropes and the chair, her body began to release tension,
and for the first time in a long while—she felt light.

She stopped resisting gravity,
and started following her breath, sensing the gentle expansion through her back.

After a few minutes, she whispered,
“I haven’t felt myself standing tall like this in so long.”

In that moment, she wasn’t just doing yoga.
She was reconnecting with the strong, brave version of herself
—the one ready to face life again.

#艾扬格瑜伽课程 #艾扬格体式 #后弯练习 #墙绳瑜伽 #上犬式 #艾扬格瑜伽认证老师

13/06/2025

作为艾扬格正位瑜伽中最基本、最重要的体式之一——山式（Tadasana），它的精髓就是从脚底建立根基”。很多人看起来只是站着，但站得对不对，决定了全身正位是否正确。

我们从脚底的觉知，慢慢向上建立身体的稳定、对称和平衡。

四点着力

我们要在脚底建立四个主要着力点，像一张平衡的大地地图：

第一点：大脚趾根部（第一跖骨）

第二点：小脚趾根部（第五跖骨）

第三点：脚后跟内侧（内脚跟）

第四点：脚后跟外侧（外脚跟）

👉 这四点应均匀着地，不是前倾、后仰，也不是重心偏向内侧或外侧。

很多人一开始学瑜伽，总觉得「站姿」很简单，
但其实，在艾扬格瑜伽里，我们特别重视站立体式，
因为这是整个练习的根基。

就像建一栋房子，第一步不是装潢屋顶，也不是堆砌墙面，
而是——稳固地基。

In Iyengar Yoga, Tadasana (Mountain Pose) is one of the most essential and foundational standing poses.
It may look like you’re simply standing still — but how you stand determines whether your whole body is in alignment.

We begin by cultivating awareness from the soles of the feet, gradually building stability, symmetry, and balance throughout the body.

🌍 Four-Point Grounding: Rooting Through the Feet

To establish a solid foundation, we focus on four key grounding points on each foot — like drawing a balanced map on the earth:

1️⃣ Base of the big toe (First metatarsal)
2️⃣ Base of the little toe (Fifth metatarsal)
3️⃣ Inner heel
4️⃣ Outer heel

👉 These four points should press evenly into the ground —
no leaning forward or back, no collapsing inward or outward.

Many people think standing poses are simple.
But in Iyengar Yoga, standing poses are the roots of all postures.

Just like building a house —
you don’t start with the roof or the walls.
You start with a stable foundation.

When you truly learn to stand well in Tadasana:
You begin to understand what alignment means,
how to lengthen the spine,
and how to feel a deeper connection between your feet and your inner self.

You might even notice —
as your body becomes steady,
your mind begins to settle too.

❤️❤️ #艾扬格体式 #艾扬格瑜伽认证老师 #艾扬格自主练习 #山式 #站立体式

03/06/2025

那是他第一次正式上瑜伽课。
老师说：“我们来练一个坐姿，叫坐角式。”

他信心满满地坐下，却发现事情并不简单。

双腿一摊开，骨盆立刻往后倒，整个人像一只“躺平”的乌龟。
他努力想坐直，但腰一挺，腿就抖，心里满是挫败感。

老师走过来，没有批评他，
只是温柔地递给我一条绳子，说：
“你不是做不到，你只是需要一点协助。”

老师说：

坐在一块瑜伽毯上，让骨盆有机会前倾；

用绳子绕住双脚，双手轻轻抓住绳子两端；

不需要低头，不需要压身体，只要吸气拉长脊椎，吐气时顺势微微前引。

那一刻，他没有勉强自己，反而感受到一种久违的稳定和安心。

原来，身体可以不用硬撑，也能慢慢进步。
原来，绳子不是束缚，而是支持。

现在，每当我带新学生练这个体式，
我也会递出那一条绳子，说同样的话：
“你不是做不到，你只是还在学习支持自己。”

It was his first official yoga class.
The teacher said, “Let’s practice a seated pose called Upavistha Konasana.”

He sat down confidently—
but quickly realized it wasn’t going to be easy.

As soon as he spread his legs, his pelvis tilted backward,
and his whole body slumped like a “lying-flat turtle.”
He tried hard to sit upright, but every time he lifted his spine, his legs trembled.
Frustration filled his heart.

The teacher walked over without a hint of criticism.
She gently handed him a yoga strap and said,
“It’s not that you can’t do it—you just need a little support.”

The teacher said:

Sit on a folded blanket to give your pelvis a chance to tilt forward.

Loop the strap around the soles of your feet, gently hold both ends with your hands.

Don’t force your head down or push your body—
Just inhale to lengthen your spine,
and as you exhale, allow your body to gently move forward.

In that moment, he stopped pushing himself.
Instead, he felt a long-lost sense of stability and peace.

He realized—
The body doesn’t have to be forced to grow. Progress can be gentle.
The strap wasn’t a restriction—it was support.

Now, every time I teach this pose to a new student,
I also hand them that same strap and say:
“It’s not that you can’t do it—you’re just learning how to support yourself.”

❤️❤️ #艾扬格体式 #艾扬格瑜伽 #艾扬格瑜伽认证老师 #坐角式前屈

25/05/2025

“老师，我的手没有力，我不敢上去，我一定做不到。”

这是小盈在第一次尝试半手倒立时对我说的话。
她站在墙前，手掌微微发抖，脸上是满满的不安。

小盈是一位上班族，长年使用电脑，肩膀僵硬、手腕无力，连下犬式都觉得吃力。
她很怀疑自己怎么可能把脚放到墙上、身体撑起来，甚至“倒立”——听起来简直像是不可能的任务。

一开始，她连10秒都撑不住，手腕酸、腰也塌，但我告诉她：“在艾扬格练习中，不是你服从体式，而是体式会回应你的正位。”

转折发生在第3周。

那天，小盈站上垫子，自己主动说：“老师，我想再试一次那个L型倒立。”

她稳稳地放好双手，脚一步步踩上墙，我引导她：“伸直手肘，尾骨朝脚跟延伸，内腿贴紧，眼睛看前方。”

她做到了。

手不再发抖，肩膀不再逃避，她的身体在告诉她：“我可以。”

那一刻，她流下眼泪。不是因为姿势完美，而是她第一次感受到内在的信任感——对自己、对身体的支持。

我们练习半手倒立不是为了“倒立”而倒立，而是透过倒立，练习面对自己的恐惧、建立力量与觉知。

艾扬格瑜伽不是快速，而是精准；不是做对，而是做深。

"Teacher, my hands have no strength. I’m scared to go up. I just can’t do it."

That’s what Siao Ying said to me the first time she attempted Half Handstand (Ardha Adho Mukha Vrksasana).
She stood in front of the wall, her palms slightly trembling, her face full of unease.

Siao Ying is an office worker who spends long hours at a computer. Her shoulders are tight, her wrists weak — even Downward Dog feels challenging.
She couldn’t imagine how she could possibly place her feet on the wall, hold herself up, or even invert — it all sounded impossible.

At the beginning, she couldn't hold even 10 seconds in the pose. Her wrists ached, her lower back sagged.
But I gently reminded her:
"In Iyengar Yoga, you don’t obey the pose. The pose responds to your alignment."

The turning point came in week three.

That day, she stood on the mat and said to me,
“Teacher, I want to try the L-shaped handstand again.”

She placed her hands steadily, stepped one foot up, then the other.
I guided her:
“Straighten your elbows. Tailbone toward the heels. Inner legs active. Gaze forward.”

She did it.

Her hands stopped shaking.
Her shoulders stopped retreating.
Her body was telling her:
“I can.”

In that moment, tears came to her eyes. Not because the pose was perfect —
but because, for the first time,
she felt a deep trust from within — trust in herself, and in her own body.

We don’t practice Half Handstand just to “invert.”
We practice to face fear, build strength, and awaken self-awareness.

Iyengar Yoga is not about speed. It is about precision.
Not about doing it right, but doing it deeply.

#艾扬格自主练习 #艾扬格体式

20/05/2025

她的胸口和肩膀总是紧绷。长时间坐在办公桌前，低头看手机，她常常感觉自己的心像被困住了一样——身体上是，情绪上也是。

一天傍晚，她上了一堂课。

“让绳子带你扎根，让双手带你回到内心。”老师轻声说。

她走进体式，绳子稳稳地支撑着她的身体。她把双手绕到身后。起初很困难，肩膀强烈抗拒。

但随后——发生了微妙的变化。

当她前屈时，绳子的支持让她的胸腔逐渐打开，脊柱延展，肩关节也温柔地释放开来。腿后侧有深深的拉伸感——但更深的，是内在的拉伸：心房仿佛被轻轻地打开。

那一刻，她不只是做了一个体式。她是在放下旧有的模式，呼吸中引进勇气，在脆弱中找到真正的力量。

课后，她的身体姿态变得轻盈而挺拔。但更重要的是——她感受到自己被自己看见了。

She had always carried tension in her chest and shoulders. Sitting long hours at a desk, hunched over her phone, she often felt like her heart was caged—physically and emotionally.

One evening, she attended a class.

"Let the rope guide your foundation. Let your hands remind you of your heart," the teacher said softly.

She stepped into the pose. The rope held her steady as she drew her arms behind. At first, it was hard. Her shoulders resisted.

But then—something shifted.

As she folded forward, supported by the rope, her chest broadened, her spine lengthened, and her shoulder joints opened with grace. There was a deep stretch in her hamstrings, yes—but even deeper was the stretch within: a gentle cracking open of the heart space.

In that moment, she wasn’t just doing a pose. She was surrendering old patterns, breathing into courage, and finding strength in vulnerability.

After class, her posture felt open. But more than that—she felt seen by herself.

#艾扬格体式 #艾扬格瑜伽认证老师
#艾扬格瑜伽 #艾扬格瑜伽自主练习

16/05/2025

“一瑜一行皆是道，一言一教皆是光。”

教师节快乐！愿您智慧与慈爱如瑜伽之光，照亮更多人的生命旅程。

"Every movement in yoga is a path, every word a guiding light."

Happy Teacher’s Day!

May your wisdom and compassion shine like the light of yoga, illuminating the journey of many lives.

❤️

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24-1, Villa Saujanis, Jalan 3/38a, Tmn Sri Sinar

51200

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