Yin Yoga


Yin Yoga is one of the many types of Yoga practices available. In some quarters, Yin Yoga refers to the balancing type of practice for the Yang style. Known to benefit the joints instead of the muscles, Yin Yoga is a great practice if you like something mellow and less rigorous.

Like any other types of yoga, Yin gives you the same objectives accordingly. What it does is that it helps to channel the stimulation deeper than the conventional practices. Yin is better known for its balance between Yang and Yin. You can assume that the yoga practices involving your muscular tissues are Yang yoga. In this context, Yin yoga balances it.

The idea behind Yin yoga is that it targets the connective tissues of your body. This simply means that it will benefit the bones and ligaments and parts that are usually ignored, particularly the asana yoga styles.

Internal muscle heat and movement

Yin Yoga is very good for students of all levels. Emphasizing in internal heat, it focuses very much on the muscle movements, most particularly in the contracting and lengthening of these organs. As such, you will notice significant changes to your lower spine, pelvis and the hip areas.

This yoga practice can be more passive or softer than the usual styles. Because of that, it can be deemed too slow or boring. The duration of the poses can be quite long and it can last from 1 to 30 minutes in a single pose. Once you start on this, you will realize there are so much more to Yoga than the Asana styles you have come to be accustomed to.

Image source: http://www.epainassist.com/images/benefits-of-yin-yoga-preview.jpg

Restorative Yoga

As the name implies, Restorative Yoga is meant to restore. It is as simple as that. This type of Yoga practice is very slow. When you practice Restorative Yoga, it gives your body the time and space to achieve deeper relaxation as it can explore further into the parasympathetic nervous system.

Restorative Yoga is known to involve several types of items like yoga blocks and blankets so that the practice becomes easier. In fact, those who have practiced restorative yoga has been known to benefit from chronic stress relieve. This is because as mentioned, it helps to achieve a deeper relaxation feeling as compared to other types of yoga.

All about Spine Health

When you practice restoration yoga, what you get to do is to move your spine in different directions via the movements. This includes backbends and forward bends, all designed to emulate the old yoga practice used to improve your spine health. Apart from that, it can stimulate and soothe the organs when you force certain fluids out of hidden areas.

In another form, restorative yoga involves using an inverted pose. This will help your body to go against the effects of gravity and is usually done with a prop like a pillow. The idea behind this is to give your body a different flow because of the change in the relationship of gravity and your body. You will be standing or seated in a particular position for long duration of the day. When this is inverted, your body gets to enjoy fluids back to the upper body.

Powerman Malaysia


The Malakoff Malaysian Duathlon Series (MMDS) is a series of three 'warm up' events that lead up to Powerman Malaysia 2002.

MMDS, in a run-bike-run format, is also a points race series which allows the top athletes within each category in the series, free entry into Powerman Malaysia. However MMDS is not a qualifying event for Powerman Malaysia.

Powerman Malaysia is the first qualifying duathlon

race in the Asian region to the Powerman Zofingen World Cup Finals in Switzerland 2003.

Open to all above 21, this year Powerman Malaysia offers 50 qualifying spots to the top finishing
athletes. As a lead up to the event, a specialised training workshop, run by the Worlds top athletes will add even more flavour to this 'SPICY HOT' event.

If you 're wondering what exactly is the Malakoff Malaysian Duathlon Series and Powerman Malaysia... Fret no more.  Simply put, the Malakoff Malaysian Duathlon Series (MMDS) is a series of THREE Duathlon's (Run-Bike-Run races), and POWERMAN Malaysia is the Duathlon Climax of these three events.

As you can see graphically in the 2002 timeline above, the first MMDS race starts the 23rd of June and followed six weeks later  by another MMDS in August 4th and again on September 8th before rounding up with POWERMAN Malaysia on 27th October 2002.

The MMDS sets the scene for Malaysian athletes (from the Pro's, Semi Pro's to the weekend warriors) to train for the the BIG BANG POWERMAN.  POWERMAN Malaysia then acts as a Regional qualifier to the POWERMAN World Championships, which will be held in Zofingen, Switzerland in 2003.

Rules and Regulations for the Malakoff Malaysian Duathlon Series


A competitor / participant may be disqualified for the following

i. refusing to follow rules and regulations and / or instructions of race officials.

ii. consumption of alcohol, stimulants or any kind or other drugs 24 hours before the race.

If a participant is deemed to be physically incapable of continuing the race without subjecting him / herself to severe physical harm (ie : weight loss of 10%etc) The organizing committee has the right to remove him/her from the race the committees’ decision is final in determining removal / disqualification.

Complaints of being fouled by other competitors or notices of violation or protest need to filed in writing with the organizing committee within 30 minutes of completion of event. With a RM150 deposit, if your protest is successful the deposit will be returned.

The organizing committee reserves the right to amend the rules accordingly.

A.1. Official Finisher/Prize money

All finishing participants will get a “Certificate of Participation”

Prize money will only go to the Top 5 athletes in the open categories and Top 4 in the age group categories, provided they finish within the stipulated cut off time.

In the instance, of only one person in an age group category, The person will have to finish within the stipulated cut off time to be recognized as the Top athlete in his/her age group.

To earn an “OFFICIAL FINISHER” medal. Participants will need to finish within the officially stipulated cut off time.


All competitors must have their helmets secured, from the time they remove their bicycle from the rack at the start of the bicycle leg until after they have finished and placed their bicycle on the rack at the end of the bicycle leg.

Competitors may only use their designated bike bays / racks.

Competitors must not interfere with another competitor’s equipment in the transition area.

Cycling is strictly prohibited within the transition area.

Nudity or indecent exposure is strictly prohibited and forbidden.


Competitors may run or walk.

Competitors may not crawl.

Competitors are not allowed to run with a bare torso.

Competitors must wear their race numbers both on the front and back of their t-shirts or tops during running.

Support vehicles or pacers are not allowed (Please see ruling on drafting).

Glass containers, headsets, headphones are not permitted.

The responsibility of keeping on the course rests with the competitor. Any competitor who appears to officials to present a danger to themselves or others may be removed from the competition.


A competitor is not allowed to block others.

A competitor is not allowed to make forward progress without a bicycle.

A competitor may run or walk with their bike.

A competitor must obey traffic laws unless otherwise directed by an official.

A bare torso will not be permitted while cycling.

Competitors must ensure that their race numbers are clearly visible both on the front and back of their T-shirts or tops during cycling.

Cycling helmets are compulsory during the entire bike course. Any competitors seen riding without a helmet will be disqualified.

Headphones, headsets and glass containers are not permitted.

Individual support vehicle and support crew are not allowed.

Aero bars and clip-ons may be used, all ends must be plugged.

No wheel may contain mechanisms which are capable of accelerating it.

D.1. Drafting

This is a non drafting race the following rules apply :-

a) Drafting of another competitor or motor vehicle is forbidden. Competitors must reject attempts by others to draft.

b) A competitor is entitled to any position on the course, provided they get to that position first, without contacting others. When taking a position, a competitor must allow reasonable space for others to make normal movements without making contact. Adequate space must be available before passing.

c) A competitor who approaches from any position to take advantage of the draft bears responsibility for avoiding the draft.

D.1.2 Bicycle Draft Zone

The draft zone for all competitors will be a rectangle 5 meters long by 2 meters wide.

The center of the leading 2 meter edge will be measured from the front edge of the front wheel of the front bike to the front edge of the front wheel of the back bike.

A competitor may enter the draft zone of another competitor, but must be seen to be progressing through that zone.

A maximum of 15 seconds will be allowed to pass through the zone of another competitor.

Drafting is defined as,

Riding directly behind another bike.
Riding 2 or more abreast
Riding 2 or more diagonally next to each other.
Please see attached diagrams :-

D.1.3 Entry into bicycle draft zone

A competitor may enter a bicycle draft zone (subjects to official’s judgement) in the following circumstances:

a) If the competitors enters the draft zone, and progresses through it within 15 seconds

b) For safety reasons

c) At an aid station

d) At the exit or entrance of the transition area

e) At an acute turn

f) If race officials exclude a section of course because of narrow lanes, construction, detours, or for other safety reasons.

D.1.4 Overtaking Definition

A competitor is passed or deemed to be overtaken when another competitor’s front wheel is ahead of theirs.

Once overtaken, it is upon the onus of the overtaken competitor, who must immediately move out of the draft zone of the leading / overtaking competitor.

D.2. Penalties for drafting.

D.2.1 First infringement of the drafting rule, a warning will be given by

race officials in the following manners:

a) Sounding a whistle or horn.

b) Waving of a red flag

D.2.2 Second infringement, a 10 min. stop and start ruling will be


a) Sounding of a whistle or horn

b) Showing a yellow card

c) Calling the competitor’s number and yelling ‘STOP’ in English.

D.2.3 Third infringement, a disqualification

a) Sounding of a whistle or horn

b) Showing a red card.

c) Calling the competitors name and yelling STOP in English

d) the alphabet “DQ” will be initialed on the competitor’s number


Disqualification is a penalty appropriate for a violation.

A disqualification will be signaled in the following manners:

a) Sounding of a whistle or horn

b) Showing of a red card.

c) Calling of the competitors name and yelling STOP in English

d) The alphabets “DQ” will be initialed on the competitor’s number

E.1. Procedure after Disqualification

A competitor may finish the race after an official calls for a disqualification. A competitor may appeal the decision in accordance with the provisions of Section L of the ITU rulebook.

E.2. Reasons for disqualification

· A competitor may be disqualified for the following :-

· Failing to follow the prescribed course.

· Using abusive language or behavior untoward / unbecoming towards any official or unsportsmanlike behaviour.

· Blocking, charging, obstructing, or interfering with the forward progress of another competitor.

· Unfair contact. The fact that contact occurs between competitors does not constitute a violation. When several competitors are moving in a limited area, contact may occur. This incidental contact between competitors in equally favorable positions is not a violation.

· Accepting assistance from any person other than a race official or accepting assistance from a race official which constitutes an unfair advantage.

· Refusing to follow the instructions of a race official.

· Departing the course for reasons of safety but failing to re-enter at the point of departure.

· Leaving equipment or discarding personal articles on the course. Tires, plastic bottles, and discarded items must be placed safely off the course.

· Wearing items deemed a hazard to self or others ie : a hard cast, obtrusive jewelry, headsets, headphones

· Using unauthorized equipment to provide an advantage or which will be dangerous to others

· Violating traffic regulations

The organizing committee reserves the right to amend the rules accordingly.

The Race Directors decision is final

Top Yoga Styles

Raja yoga, the Kingly yoga

Raja yoga refers to directing an individual’s life together to balance the mind and emotions in order to organize and ensure that an individual can emphasize on the object of meditation. Raja here simply means ‘kingly’ or ‘royal’. It requires an instructor as an individual can easily strain himself or herself during the practice.

The health benefits of Sivananda Yoga

Another form of hatha yoga, Sivananda helps an individual to retain vitality of the body besides minimizing the chance of contracting a disease. Sivananda yoga incorporates a series of 12 different postures that includes breathing exercises and techniques, relaxation, mantra chanting and also sun salutation. The core principle of Sivananda yoga is to emphasize on these five elements – relaxation, balance diet, proper breathing, and exercise as well as to instill positive thinking.

Svaroopa Yoga was made famous in America

Svaroopa yoga is best known as one of the primary styles practiced widely in America. Svaroopa yoga is often regarded as one of the most powerful styles in yoga for healing purposes, and to open up inner levels of inspirational experience. It is best known as a compassionate approach for body, emotions and spiritual mind.

The complexity of Tantra Yoga

So far, Tantra is branded as the most complex branch of yoga. Tantra yoga is sometimes referred to as spiritual sex. In fact, this is one of the major confusion as Tantra practices only strict discipline that includes detailed and meticulous visualization of deities.

Learn how to synchronize breathing with Viniyoga

Viniyoga incorporates a series of sequential process. When practicing Viniyoga, one needs to judge their own ability and practice it within limits according to one’s needs and capacity. The most important aspect in Viniyoga is to synchronize breathing with postural movements.

Vinyasa is synchronizing breathing and movements

Vinyasa simply means breathing system. Similar to viniyoga, practitioners need to synchronize breathing and movements. When practitioners synchronize breathing with movements, one can easily create a smooth flow of energy to heat up the body. Subsequently, it helps to regulate oxygen in the body and purify the nervous system.

The power of healing with Yoga Therapy

Other yoga styles usually are for healing purposes and health benefits. However, yoga therapy is slightly different as it helps to ease natural process especially menopause and pregnancy. It incorporates asanas (physical postural movements), pranayama (breathing techniques and exercise), meditation and also guided imagery. Bear in mind that balance diet is also considered as part of yoga therapy.

Release tension with Yin Yoga

Yin yoga requires practitioners to stretch and energize connective tissues in the body. By practicing Yin yoga, one can improve flexibility, ease their mind as well as acquire balance. In fact, Yin yoga helps to recuperate from injury and trauma. The main purpose of practicing Yin yoga is to release stress and tension.

Zen Yoga is the Tai Chi version of Yoga

Zen yoga postural movements incorporate asanas (physical movements) and traditional Chinese and Japanese medicine. It combines gentle and flowing movements of Tai chi.

Zen Yoga

Yin yoga aims to exercise the connective tissues through a series of simple non-aggressive postural movements. It is named Yin as it is based on Taoist concept of yin. Practitioners often confused Yin yoga with Hatha yoga as both styles incorporate stretches of connective tissues rather than muscles.

Practicing Yin yoga is beneficial for all as it helps to relax your muscles and also gently correcting tension and stress on the deep connective tissues. Besides that, another major advantage of practicing Yin yoga is because it assists individual to increase awareness in what they are experiencing.

Tai Chi version of Yoga

Yin yoga is opposed to Yang. Yin yoga is commonly known as a powerful tool to improve flow of qi throughout the body. Practitioners perform meditation postures such as lotus position (commonly known as butterfly in Taoist yoga) as it is soft and also less aggressive.

Yin asanas (physical movements) requires standing and balancing. There are approximately 35 stances practiced in today’s Yin yoga even though the exact figures roundup to over hundreds of postures in the past.

Practitioners usually engage in a series of static stretching for approximately three to five minutes. The key to synchronize and ensure that one can practice Yin yoga within the limits is to be patience.

Bear in mind that Yin yoga is not a form of restorative yoga. When a beginner starts practicing Yin yoga, it may seem quite boring and passive.

Tantra Yoga

Tantra yoga is regarded as one of the most complex branch of yoga. It incorporates all sciences from chemistry to physics, astronomy to numerology, and also alchemy and Ayurveda. The main purpose of practicing Tantra yoga is to increase awareness during different states of consciousness.

Tantra yoga involves numerous postural movements. Few theories that contribute to the meaning behind tantric postural movements are Kundalini and Shakti. Many perceived Tantra yoga as a form of spiritual sex. This is one of the biggest confusion made amongst the practitioners.

The most complex branch of Yoga

Tantra yoga simply believes in the power of sexuality. Kundalini serves as the energy that flows through the spine. Practitioners must first find a partner to release their stress and tension. Practitioners can achieve that by involving in tantric lovemaking experience.

Moving on, Shakti refers to expansion of spiritual energy. Shakti follower strongly believes that the right postural movements can combine them into a single force. Shakti helps an individual to expand their level of consciousness and eliminate limitations that held him or her back.

All in all, sex is just a small subset of tantra. An individual must be faithful, pure, truthful and also devoted to their partners if they strive to acquire the best outcome from practicing tantra positions.

In fact, one can better sex for practicing tantra yoga. Tantra yoga helps practitioner to loosen their hips, improve flexibility and most importantly, increase circulation to the groin for increased stimulation.

The major difference between yoga and tantra is that yoga emphasizes on concentration while tantra focuses on expansion. Bear in mind that tantra is also considered a principle of life.


In Sanskrit, Viniyoga has a number of meanings such as separation, detachment, application, and employment. Viniyoga incorporates variety of methods to cater to unique condition and needs of an individual. Practitioners are given tools and choices to realize the process of self-discovery.

Viniyoga incorporates a series of sequential steps to meet the needs of a practitioner. It is based purely on the teachings of T. Krishnamacharya and T.K.V. Desikachar. When practicing Viniyoga, one needs to synchronize postural movements and breathing techniques with appropriate steps in desired direction.

Learn the right breathing technique with Viniyoga

Bear in mind that core principles for Viniyoga is the right breathing techniques and also postural movements that include stretching. Viniyoga may expand to other methods to achieve balance and harmony in body and spiritual minds.

However, the most important aspect of practicing Viniyoga is perhaps your own goals because Viniyoga merely serves as steps and guidance to assist you to achieve self-realization. It is best to have a partner when practicing Viniyoga as it requires responsiveness and sharp observation skills.

Thus, before you begin practicing Viniyoga, understand any consequences of injuries, chronic stress, misalignments and also movement patterns. In today’s society, Viniyoga has been adapted to suit individuals’ need to achieve better physical and mental well-being.

One need to understand importance of precise use of breath as it is a rather powerful tool to influence a person’s mental well-being and clarity. In modern days, Viniyoga is often regarded as a form of therapy to address our health to cope with stress and tension.

In addition to that, Viniyoga is also helpful as it prepares one for childbirth and post-pregnancy. Most importantly, when one practices Viniyoga on a regular basis (especially for heavy smokers), individual can reduce their dependency on tobacco.

Sivananda Yoga

Another form of hatha yoga, Sivananda helps an individual to retain vitality of the body besides minimizing the chance of contracting a disease. Sivananda yoga incorporates a series of 12 different postures that includes breathing exercises and techniques, relaxation, mantra chanting and also sun salutation. The core principle of Sivananda yoga is to emphasize on these five elements – relaxation, balance diet, proper breathing, and exercise as well as to instill positive thinking.

Another form of Hatha Yoga

Sivananda yoga is a form of hatha yoga that emphasizes on maintaining the health and mental well-being of practitioners. It aims to retain vitality of body through five core principles that are asanas (physical movements), pranayama (breathing techniques), relaxation, balance diet, as well as meditation.

Sivananda involves 12 basic asanas (physical movements) that lasts approximately 90 minutes. It was founded by Swami Vishnu.

Svaroopa Yoga

Svaroopa yoga is a powerful tool for healing, transformation and illumination purposes. Most individuals had a hard time to ease pain on your back, neck and also shoulder tensions. Thus, practitioners usually perform Svaroopa yoga to improve physical, mental and spiritual well-being.

Svaroopa Yoga is the most widely known yoga in America

Svaroopa yoga is one of the most widely practiced styles in America. Svaroopa yoga involves relaxation and also half frog postural movements. Svaroopa is another form of hatha yoga that allows practitioners to connect deeply within oneself and channel the energy through the spine.

It is suitable for most individuals due to the gentle movements targeted to heal spine pain. It consists of four different poses commonly defined as magic four. Bear in mind that you must perform four poses in sequence without skipping any step to ensure you attain the best health benefits.

The main purpose of practicing Svaroopa is to release tensions in the body besides opening up the deepest tensions within the body. All in all, conducted correctly, yogi will notice some physical changes such as the feeling of opening up tensions and stress in your body.

Raja Yoga

Raja yoga is also commonly known as Classical yoga and concerned primarily with the mind. Some practitioners also regard Raja yoga as Patanjala yoga. One must be able to tame the mind and body before going into deeper aspects of yoga.

Raja Yoga is the most tamed and deeper aspects of Yoga

There are a total of eight limbs under Raja Yoga. It comprises Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and also Samadhi. Yama simply means a set of code of conducts for self-restraint while Niyama refers to religious observances.

Asana is commonly known as integration of mind and body through a series of postural movements while Pranayama comes together with Asanas as Pranayama serves as guide to breathing right that enables a practitioner to integrates the mind and body.

Pratyahara gives an individual inner strength while Dharana requires concentration on a single object. Dhyana is the process of meditation and lastly, Samadhi refers to the super conscious state of an individual.

Bear in mind that Raja Yoga is different from Ashtanga Vinyasa Yoga. Raja yoga requires full concentration of mind using meditation to achieve liberation.