Weekend Hikes

 

Typhoon 9: Higos

First typhoon in the new apartment. The building is tucked behind an adjacent residential building on the mountain side. By tucked, I can basically look into the apartment building next to me, I'm pretty sure if there was a balcony I would probably be able to jump across to the other building if my life depended on it. 

The harbour side of my building is far more exposed. It definitely gets windy up here and there's added paranoia of being on the top floor of a building and responsibility of the rooftop. The gale force winds rattle the metal membrane above me, my eyes snap open wondering if something has blown off my roof.

Despite the category 9, Typhoon Higos thankfully did not directly hit Hong Kong. Usually there's a sense of elation with typhoons in that employees are not expected to work for the duration of the level 8 category and above. However, evey body is setup to be able to work from home. Sigh.

Bujangasana - Practical Assessment

Final assessment for the Yoga Teacher's Training course. Practical assessment. Originally, the idea was to form groups of 5-6 students and collectively put together a sequence where each student explains and demonstrates a pose. That was the plan pre-covid, unfortunately since fitness studios and yoga studios have been forced to close in Hong Kong, everything has been moved online with the option to complete the course online. The change in format meant that each student had 5-10 mins to present their selected pose for assessment. My pose was Cobra, or Bujangasana (sequence below).

Anatomically Cobra is a backward bend posture moving against gravity. Good for relieving back pain and promoting good posture. With most backward bend poses the Physical benefits include:  

• Expansion of the pectoral muscles and the chest

• Strengthening the back muscles around the erector spinae

• Improving mobility in the spine, specifically extension in the cervical and lumbar

• Stability in the shoulders and arms

• Massage the abdomen and the pelvic organs

 

Contraindications include: People with back problems, slipped discs, lower back/lumbar lordosis, or those heavily pregnant women should avoid Cobra pose.

 

Provide demonstration - how to do, how not to do.

 

Looks easy but can be taxing on the back and shoulders. Warm-up sequence:

• Cat-cow - loosen up the back - inhale = look up, exhale = look down, relax abs - focus on moving through each vertebrae (3x rounds)

• Sphinx - cat and cow - more focus on shoulders and upper back (3x rounds)

• Sphinx - stretch hips and shoulders

 

Let’s do Cobra; Step-by-step approach:

• Begin in a prone position - hands on either side of your ribs.

• Explanation of leg position: together = harder, wider = easier

• Explanation of hand position: closer to pelvis = harder

• Exhale, as you inhale:

1. Push feet into ground and use your back muscles to lift up your chest.

2. Press gently through your hands and lift up ensuring your pelvis is still on the ground.

3. Keep elbows in.

4. Exhale. Pull the chest forward as you keep shoulders back and down - expand collar bones.

5. Keep the abdomen and glutes relaxed, no tension in the lower back - you might feel some tension in your arms. 

6. Slowly look up, extend your neck to lengthen the cervical spine. Breathe normally - 5 seconds, lower back down.

7. Inhale, back up. Here the back is firing! Explanation of back focus: Extension through the lumbar and strength in the lats, rhomboid and trapezius.

8. Variation: Look over your left shoulder, look over your right shoulder - feel stretch in the neck. Breath normally - 10 secs, lower back down.

 

Neutralising movements and a counterpose:

• Roll over onto your back - Rock and roll over the whole spine (3x); sit up.

• Seated fold - hunch the back, breathe into the back (3 deep breaths).

• Seated twist - Exhale and twist, focus on shoulders and twisting through thoracic, extending through lumbar and cervical spine (3 deep breaths either side).

Feedback: Don't use words like "Basic" or "simple" as it may discourage practitioners. Important to adequately warm up hip flexors for backwards bends. Good explanation of anatomy and pose.

Western District Harbourfront

The new law requires all people in public to wear masks; this includes those doing exercise. Given that it's still summer time here in Hong Kong, with temperatures above 30° degrees celsius and humidity north of 80% there are naturally different levels of compliance with Mask Wearing, especially when it comes to outdoor exercise. Some people cover their nose and mouth (respect), some people will have the mask covering just their mouth, some people will wear it under their chin, and some people just don't wear a mask at all. I usually start with the mask covering my nose and mask, which is fine until the mask collects sweat and becomes a damp rag. After which it starts to feel like you're mildly being waterboarded each time you take a breath in, usually at this point I will pull the mask down sheepishly so that my nostrils are exposed. Sweet oxygen. What doesn't kill us ...

Finally managed to bring my phone out for a Saturday morning run. It's hot, it's humid but it's such a nice running route.

Finally restarted: "The Selfish Gene"

Do you speak Chinese?

The strange thing about living in Asia is that I rarely feel guilty/self-conscious about not speaking a foreign language (specifically Chinese). Such is the liveability of Hong Kong, that I more or less get by, dodging conversations and avoiding awkward interactions. I can think of a few instances where I've felt inadequate for not knowing how to speak Chinese. This includes anytime I go to China. English being less prevalent in the mother country makes for frustrating times. So much so, I have no issues traveling alone to a foreign country, but doing China solo, well that intimidates me. Hard pass.

More recently, Taobao has filled me with a huge amount of guilt and ineptitude. The Chinese Online Marketplace is a treasure trove of items where savings and discounts can be found on most mainstream items. The issue being, there's no English version of the service. I have managed to navigate this app, through English "How to" guides and a reliance on Google Translate. Here's what I've purchased so far: Outdoor lights, alcohol cart, dining chairs, entryway cabinet, TV unit and a reading lamp. Not bad for somebody who can't read Chinese. 

Nb: I have had one failed purchase, the outdoor lights received were American Voltage. Fail.

In other news, work has awarded all employees an extra two days of annual leave starting in 2021. Nice touch, although I'll be interested to see how we can this leave.

Currently watching "David Foster Wallace's Commencement Speech: This is Water"