Class Changes & Cancellations for FEB 22, 23 & 24

Dear Manasa Yogis, please note that during the Mulu Teachers’ Retreat happening FEB 22-26, the following classes will be affected:

FEB 22  FRIDAY – the 645PM & the 7PM Class will be combined to one All Levels Class happening from 7-8PM to be conducted by Penny

FEB 23 SATURDAY – the 5PM Advance Clsss will be cancelled

FEB 24 SUNDAY- the 8AM Advance Class will be cancelled

All other classes are unaffected.  Thank you for your kind understanding


ALSO FYI- Classes at Manasa Yoga during the Mulu retreat dates are as follows:

FEB 21 THURSDAY: 930-1045AM by Penny; 645-8PM by Penny; 815-915PM by Evie

FEB 22 FRIDAY: 730-830AM by Penny; 930-1045AM by Penny; 7-8PM by Penny, 815-915PM by Daniel

FEB 23 SATURDAY: 7-8AM by Penny; 10-11AM by Lily; 4-5PM by Lily

FEB 24 SUNDAY: 5-6PM by Penny

FEB 26 TUESDAY: 930-1045AM by Penny; 6-715PM by Julie; 730-830PM by Julie




Announcing MARCH WORKSHOPS with Manoj: Mastering The Basics on MARCH 2&3; Beyond Basics on MARCH 9&10

To properly kick off the start of the LUNAR NEW YEAR OF THE PIG, Manoj has announced that he will conduct TWO 2-DAY WORKSHOPS this MARCH. The first workshop will be MASTERING THE BASICS happening at 9AM-12PM on MARCH 2 & 3, and the second workshop will be BEYOND BASICS happening at 1-4PM on MARCH 9 & 10. Both workshops are suiltable for practitioners of ALL LEVELS and regular Manasa Yogis are especially recommended to attend these workshops so that we may better comprehend the directions and aspirations Manoj has for us, for 2019!

Please note that EARLY BIRD deadline for MASTERING BASICS WORKSHOP is FEB 17, and for BEYOND BASIC WORKSHOP is FEB 24.


6 MONTH & ANNUAL CARD HOLDER DISCOUNT IS ONLY APPLICABLE IF workshop fees are fully paid before the EARLY BIRD DEADLINE of NOV 23. ONLY CASH PAYMENT or Bank Transfer is accepted for this DISCOUNT.

PAYMENT METHODS: Payment by cash and credit card* accepted. For bank transfer, make payment to White Lotus Sdn. Bhd. via Hong Leong Bank Acct#29100013008 and email bank-in slip to



Please read on to find out more about this workshop. WORDS FROM OUR GURU MANOJ:

At Manasa, what I share is my insights from varied fields of disciplines and philosophical perspectives to which I have been exposed, and in which I have spent a long time on. The focus of teachings at Manasa is not exclusively on the conventional poses of yoga, as for us, it’s the context which makes yoga, and not the contents in itself. But the different drills, skills in themselves is not our exclusive focus, rather they serve as the medium through which deeper possibilities of awareness can be learnt, explored and experienced. To learn, or for that matter, teach all this in the length of a one hour class is difficult. Further, for some students, the excitement of the skills of physicality in the execution of a movement/ position can render them blind/ deaf or both to the invitation to look deeper into the psycho-emo-energy aspects; whereas  for some others, the difficulty of the physicality can dissuade them from looking at it neither physically, nor in its energy levels . And this is where workshops are so important. Here there is an opportunity for the teacher to go more in-depth, and hopefully give a deeper view of both aspects of the practices to the student, which the student can use in the classes post workshop.

And also, we do not discount the sheer physicality of the mat practice at all. There is so much beauty in the learning and teaching of movement and holding practices. Learning the bio-mechanics and the technical skill as well as the fundamental sub-actions of a big action, such as say, a press to handstand etc is extremely critical to confidence in the practitioner’s mind, which helps them to stay in the process of progress.

It’s in the context of all the above mentioned that we announce the first workshop of 2019

For the first time ever, we are dividing the workshop into two. One 2 day workshop exclusively covering the basics, and another 2 day where we go bit beyond the basics. Both workshops are open to all levels.

What you will learn at:


Understanding flexibility training- These are the practices we generally undertake in the classes titled ‘relax’, or ‘restorative’ or ‘flexibility’. We will explain the different ways to work here, as well as an understanding of the bio mechanics involved.

Understanding mobility training- These are the practices which we do under the pulsation classes, as well as vinyasa. In the workshop we will train you in depth the various drills which will help you achieve great functional range of movement in the different joints, especially hips and shoulders. Component work on sun salutations, Manasa’s kalari movements, different core series, drills which will help you to work towards headstand, forearm balance, handstand and much more will be covered here

Understanding stability training- This will involve drills which help you hold positions from a point of view of strength and length, and the training will be different from the other two.

Prop based practice- Props help us in the stability-flexibility training. Its especially helpful in holding backbends for a longer time than otherwise. Its important to understand the usage of the block, chair as well as the ropes.

Breath-work- Fundamentals of techniques of practicing the different breathing techniques we employ at Manasa


First day- New elements in mobility and strength training will be taught.  External object training- Generally in yoga mat practice, we use our body as the tool of movement or holding. In this training, you will be learning some stick movements. This will help you in your coordination skills, concentration, left-right brain synchronicity etc

Second day- Focus will be on alambana, or prop support practices on advanced positions.

Breath-work- We will also analyse the existing breathing practices, and add a few more elements to it.

CNY Closure FEB 4-8 at Manasa in 2019

Dear Manasa Yogis,

Please note that Manasa Yoga will be closed for Chinese New Year celebrations from FEB 4th to 8th. Classes will resume as scheduled from SATURDAY FEB 9th onwards. HAPPY YEAR OF THE PIG!!! Happy auspiciousness to ALL! 🙂


Dear Manasa Yogis,

Please note that Manasa Yoga School will be closed for Christmas Celebration on Tuesday DEC 25th, and for New Year’s Festivities on Tuesday JAN 1st. CLASSES will be ON AS USUAL on ALL OTHER DAYS so COME Get your Year End practice ON and START on JAN 2 with a BANG!

Cancellation of Classes on 8th & 9th Dec

Please be reminded that the following classes have been CANCELLED due to the workshop this weekend.

Saturday :-
4pm – Intermediate
5pm – Advance

Sunday :-
8am – Advance

Announcing the Manasa 2-Day Year End Intensive on ASANA MYTHOLOGY @ 130-430PM DEC 8 & 9

Dear All,

It’s soon time for festivities and guess what else?? IT’s also YEAR END Intensive time at Manasa. This DEC 8 & 9, Manoj will be leading us into the exploration of ASANA MYTHOLOGY. Come join us for two days of storytelling, anatomical considerations of various Manasa movement practices and intense mat practice, along with pranayama, meditation and deep relaxation practices.


ASANA MYTHOLOGY – Manasa 2018 Year End Intensive

TIME: 130-430PM



The Mat practices would involve

  • Hip flexion intensive- forward bends in all orientations
  • Core stability- intensive work on core
  • Hip abduction intensive- work on opening the inner legs
  • Hip rotation intensive- directions towards foot behind head
  • Hip extension strength intensive- lower back strength work
  • Hip extension, lumbar extension and shoulder flexion- back bends in all orientations
  • Plank and arm balance intensive- Different kinds of plank work leading up to several arm balances
  • Restorative hip openers and twists
  • Pranayama
  • Savasan

FYI: This is an ALL LEVELS friendly workshop


Workshop Fees:


Early Bird (before NOV 23): RM 110

Regular (by DEC 7): RM 130

SAME DAY (DEC 8 or 9): RM 140



Early Bird (before NOV 23): RM 200

Regular (by DEC 7): RM 240

SAME DAY (DEC 8 or 9): RM 260


6 MONTH & ANNUAL CARD HOLDER DISCOUNT IS ONLY APPLICABLE IF workshop fees are fully paid before the EARLY BIRD DEADLINE of NOV 23. ONLY CASH PAYMENT or Bank Transfer is accepted for this DISCOUNT.


PAYMENT METHODS: Payment by cash and credit card* accepted. For bank transfer, make payment to White Lotus Sdn. Bhd. via Hong Leong Bank Acct#29100013008 and email bank-in slip to





All other classes will be ON AS USUAL (SATURDAY 7AM & 10AM & SUNDAY 5PM).


For more information, please email us at or leave us a voicemail at 03-7975 9544


Date Change: Teachers’ Mulu Retreat will be in FEB 22-26

DUE to several requests, we have decided to move the Manasa Teachers’ Jungle retreat in Mulu from December until FEBRUARY 22-26, 2019- after Chinese New Year celebrations. If you are interested, please sign up ASAP for SPACES ARE LIMITED and you WON’T WANT TO MISS out on this sure to be AMAZING TEACHERS’ RETREAT 🙂


You are invited to join us for a deep learning and beautiful practice experience on FEB 22-26, 2019 with our guru MANOJ KAIMAL at our exclusive Manasa teachers’ yoga retreat, set in the exotic UNESCO heritage jungle of Mulu, in Borneo Sarawak.

At this jungle retreat, you can expect to absorb, engage and practice the following topics through lectures, classes, outdoor practices, group discussions & some nature activities suggested by the Marriot resort management:


I. Anatomy Detailing:

  • Lower body, upper body & neurology
  • Discussion of application of anatomical knowledge in various positions and movements


II. Revisiting of Core Manasa Philosophies:

  • The yoga sutra
  • Pranayama & Vedanta
  • Philosophy of Meditation & Tantra


III. Teaching Application & Methodology

  • Key Manasa movements like Kalari, Core Pulsations, Handstand drills, etc
  • Methodology on forward bends & backbends, strength and restorative postures
  • Specific teaching methodology on inversions
  • Manasa Specific movements & enhancements


(Early Bird: RM1950* if you sign up with full payment by SUNDAY DEC 2, 2018)

PAYMENT for yoga retreat is accepted only in CASH, CHEQUE or BANK TRANSFER. Please email for payment details.
Jungle retreat fee COVERS the teachers’ retreat program as well as room & board at the EXCLUSIVE Mulu Marriot Resort on UNESCO heritage site MULU NATIONAL PARK, in Sarawak, Borneo.

Since the resort is located within the National Mulu Park, you will need to pay the National Mulu Park entrance fee/ pass upon arrival.  The fee is RM15/ nett  for Malaysian or RM 30 nett for Foreigner; valid for (5) days, for multiple visits.

NOTE: Fees are based on twin sharing. An additional RM600 will be incurred for single room occupancy.

*Jungle retreat fees DO NOT include air tickets. Please book your flights so that you may arrive into Mulu airport before 6PM on FEB 22, 2019. You can depart any time after breakfast on FEB 26, 2019. We strongly suggest that you BOOK MAS flights for the entire trip on one reservation because if you book on different airlines, you may need to book a new flight should a delay on a non MAS flight causes you to miss the MAS WINGS flight into Mulu airport. We can help you with flight booking, if necessary.

POST RETREAT EXTENSION OPTION: If you are interested in extending your stay at the MARRIOT MULU, we have already pre-negotiated a good rate for our retreat participants. Please email further QUERIES to  We highly recommend that you extend your stay at the Mulu Marriot Resort after the yoga retreat so that you may have more time to further explore the Mulu National Park. Stay extensions and Mulu Park activities are payable to the hotel management.


Class cancellation at MANASA YOGA SCHOOL: The 5pm Advanced Class on Saturday FEB 23 will be cancelled. All other classes will be on as usual.





Excursion Tour / Activities (Excursion Tour / Activities Price Per Person Description)

  1. Deer & Lang Caves RM 35.00 Nett Per Person
  • Tours to these caves are led by World Heritage Park Guides and leave the Park office at 2.00 pm and 2.30pm (3 hours tour) daily.
  • Walk along the 3.8km wooden plank walks to the caves (Deer & Lang Caves), which roughly take about 45 minute
  • Take a breather at the bats observatory before proceeding to both of the caves.
  • 5.30 pm, back from the caves; sit back and relax to wait for the bats to come out of Deer Cave at the Bats’ Observatory
  • Trekking back to the Mulu National Park Head quarter’s around 6.30 pm
  • Wait for resort vehicles at the pick-up point across the Park HQ office
  • Expected to arrive back to Resort – 8.00 pm Note:
  • Tour does not include any food & beverage / snacks – Please bring your own food /snacks/beverage


  1. Wind & Clearwater Caves RM 67.00 Nett Per Person
  • Tours to these caves are led by World Heritage Park Guides and leave the Park office at 8.45am and 9.15am (4 hour tour) daily
  • Cruise up the Melinau River in a longboat (approximately 30 minutes depending on water level and visit the Penan longhouse market on your way to Cave of the Winds and Clearwater Cave. (The market is not open on Sunday)
  • Take a breather at ClearWater Shelter
  • Ready to climb the 200 steps to the Clearwater Cave entrance Note:
  • Tour does not include any food & beverage / snacks – Please bring your own food / snacks / beverage


  1. Night Walk RM 22.00 Nett Per Person
  • Duration: 1-2 hours; with a distance: 1.5 KM
  • Start time: 7:00 PM / 7:30 PM – daily
  • Weather Dependent
  • Prior Booking is a MUST as group sizes are limited to enhance your experience
  • Immerse yourself in the night sounds of the rainforest; watch the blinking fireflies float before you or search for luminescent fungi. Quietly move through the forest looking for animals / insects that hide during the day but emerge in the darkness which protects them from being seen by predators. Be amazed by the thousands of insects of amazing shapes and colour, from miniature to enormous, which are attracted to the lights


  • If it is raining, departure can be delayed up to 30 minutes before the tour is cancelled by your Park guide. A refund will be arranged the next day if the tour is cancelled before departure.
  • Be sure to bring your own rain coat / torch light


  1. Canopy Walk – (Mulu Sky Walk) RM 42.00 Nett Per Person
  • Duration: 2 hours; total distance: 6 KM
  • Start time: 7:00; 8:30; 10:00; 10:30; 13:00; 14:00 hrs); Tuesday & Friday – (9:00 hrs; 10:00 hrs; 10.30 hrs;

13:00 hrs; 14:00 hrs)

  • The Mulu canopy walk is a 480 metre walkway, suspended 25 metres above the forest floor and still one of the longest tree based canopy walks in the world
  • Prior Booking is a MUST as group sizes are limited to enhance your experience


  1. Walking – Trails
  • Paku Valley Walk Loop – (8 KM) or Kenyalang Loop – (2.5 KM)
  • Mulu Botanical Heritage Trail – (1.5 KM)
  • Paku Waterfall – (1.3 KM)
  • If you want to walk by yourself and just enjoy being alone in the forest -This is the walk for you.
  • Walk at your own pace to discover the rainforest and follow your particular interest looking for birds, insects, ferns or just the chance to be alone. Note:
  • No booking is required
  • Please obtain a map from the Mulu Park Office

Malaysia Day 16 SEPT 2018 – Classes on as usual

Dear Manasa Yogis,

Please note that on Malaysia Day, this Sunday, 16 SEPT 2018, the 8AM and the 5PM classes will be on as usual.

Come celebrate NEW MALAYSIA Day with some mat practice with us! 🙂


Dear Manasa Yogis,

We are all about liberation so we will be CLOSED FOR MERDEKA CELEBRATIONS!!!! HAPPY MERDEKA DAY!!!

One ALL Levels Class on Wed AUG22 Hari Raya Haji

Dear all,

Please note that on Hari Raya Haji Wednesday AUG 22, there will only be ONE All Levels class at Manasa Yoga. We will be closed for the rest of this auspicious day. Do come to class.