Last Night's Class

Okay, it was incredible. The class at the WRAC was the first time my entire family was in the same yoga class together! I lead the Sun Salutations---by the way the days are now getting longer---my son Luke did standing poses and a grueling lunge series and my daughter-in-law Katie lead the floor and finishing poses---my hips may never be the same. We used my son Dylan's music for the class. It is called "Lean, mean, yoga machine" and it is available on Itunes. Sweet, sweet class. Lots of sweat, joy, and bliss. The plan is to spread it around.

Luke is working his schedule to teach with me again tomorrow, Wednesday, December 23d at 6:45 pm at the WRAC. Come and enjoy!

Namaste,


Dean

Days Are Getting Shorter

We are moving close to the Winter Solstice and it seems so appropriate to hit the mat with some Surya Namaskara's. Have the intention of doing 5 a day!

Namaste,

Dean

Winter Yoga

It is 2 weeks before Christmas. Time to really focus on the breath to be able to enjoy all the good things going on around you. I'm especially trying to stay aware when I partake of the incredible food available in abundance this time of year by taking at least a single 3 part breath before each time I eat. The breath can pull me into awareness and acceptance---a good thing. Give it a try but go easy on yourself. Personally, I find this practice very difficult. Simple does not mean easy.

Classes start up again at Wenatchee Valley College on Tuesday, January 5, 2010! Power Yoga is at 5:30 and the gentle class, Back Yoga, begins at 6:30. Last day of class is March 9. Register online by going to http://www.wvc.edu/. The classes are under Continuing Education, Health and Wellness.

Power Yoga classes are on-going at the WRAC every Monday and Wednesday at 6:45 pm including December 21, 23, 28, and the 30th. Come out of the cold and do some yoga!

I started looking at asanas that were specific for skiing and ended up with enough for a full class! Seems that the lengthening, strengthening, focus, and breath work of Power Yoga are just what you need to take with you when you head up to the hill. If you plan on skiing this winter---come to class before and after!

Namaste,

Dean

WRAC Open House Tomorrow

Come check out the WRAC Tomorrow, December 5 and take a free 2 hour class from 12:30-2:30 pm. It will be a half hour each of Zumba, Cycling, Group Power, and then Power Yoga.

The WRAC is located at 1913 Skyline Dr., Wenatchee. The phone number is 509-662-3544.

Namaste,


Dean

YOGA THIS WEEK!

I seem to be running behind schedule on everything including letting people know when class is. It is time to concentrate on the breath and let go. Om Shanti.

There will be Power Yoga Class today and next Tuesday at Wenatchee Valley College in the Campus Theater at 5:30 pm. These are make-up, free classes so bring your friends or anyone that wants to try out the class.

Also, this coming Saturday, December 5, there is a holiday open-house at the WRAC from 12:30 pm to 2:30 pm. There will be 30 minute demonstration classes including Power Yoga. Check out the WRAC and take a free Zumba, Group Power, Cycle and of course, a Power Yoga Class.

Keep the peace and bliss flowing!

Dean

Non-attachment and the mouse

I just saw a study that claimed that 1 in 5 people have Carpal Tunnel Syndrome. If they included non-diagnosed people with wrist pain, it would probably bring the group of wrist sufferers to just about everyone who uses a computer. Using a mouse and key board can make your wrists tighten up and cause pain.

Take a breath, let go of your mouse, and try these simple wrist asanas.

1. Windshield Wiper Wrists. Sitting, place your forearms on your desk and make fists with thumbs up. Bend at the wrist and move your fists like windshield wipers. Breathe deep and shake your hands out when you finish.

2. Prayer Behind the Back. Make prayer hands behind your back with fingers going upward. Breathing deeply slowly move your hands up the spine. Let your shoulders drop and breathe into your open heart.

3. Talk To the Hand and Limp Wrist. Extend your arms forward and flex your wrists in a "Halt" position. Breathe in, stretch your fingers and push into your hands. On the exhale point your fingers downward.

4. Do Wrist Circles in both directions.

5. Savasana Wrists. Drop your hands to your sides, shake them out and loosen your shoulders. Close your eyes for just a few minutes and send loving, warm energy into your relaxed wrists.

Namaste,

Dean

Fire Salutation

This one gets your fire going whether the room is heated or not! Concentrate on your breath keeping it smooth, deep and flowing. Do it quick or do it slow, make it your dance!

Agni Namaskara---Fire Salutation

Start standing in Tadasana

On an exhale fold over into Uttanasana

Inhale keep your hands down, look up and flatten your back

Lunge taking your right foot back looking forward

Put your right hand down, lift your left arm up, turn and look toward your left hand---Parivritta Parsvakonasana

Switch arms, right arm up, left arm down---Utthita Parsvakonasana

Both hands come down to the floor as you push through into Down Dog---Adho Mukha Svanasana

Exhale as you drop knees, chest, chin down to the floor, rear in the air moving into into Ashtanga Namaskara

Lower completely down to the floor and place your hands under shoulders, elbows in tight, inhale and come to Cobra Pose---Bhujanghasana

Inhale and push yourself back to Down Dog---Adho Mukha Svanasana----take a big exhale

Keeping your toes kept curled under, flow through to Up Dog on an inhale and on the next exhale move back to Down Dog, keeping the movement going for 5 breaths---Urdhva Mukha Svanasna Kriya 5 X

Lunge again---right leg forward looking forward

As you exhale, bring the left foot up next to the right bending over in Uttanasana

Inhale to look up and flatten your back, exhale back down

Huge inhale to standing---Tadasana

Hands together in front of your heart on an exhale---Samasthiti

Woo Hoo! You've got another side. Repeat the series.

Namaste,

Dean

Why is the room so hot?

To heat or not to heat the yoga room---good question. I teach both hot classes, 80-85 degrees at the WRAC and classes at WVC, where the room is set at 70 degrees.

I prefer a warm room. At 85 degrees I’m more relaxed. I’m more fluid and I don’t push myself so hard. I also feel better after class. In a 70-degree class I’m always a little worried about people getting cold and hurting themselves. I compensate for that by making sure we do stay warm by keeping the vinyasa going.

So I like what heat does for my muscles and my mind. I also like the feeling of letting go when I can sweat---it becomes a symbol of my intention to let go of what I’m holding on to.

Bikram is the king of hot with the room heated at 105 and up to 70% humidity. If you can stand it, it really does feel good. However, I personally find that when I sweat that much, by the time we are in the floor poses, my muscles need hydrating and I am less flexible.

Bikram says the benefits of heat are that the body is burning fat more effectively, your stretch is more fluid with a greater range of motion, and because you capillaries are dilated, you are more effectively oxygenating the body. He touts that your peripheral circulation is improved, like a fever you are fighting infection, and the sweat is detoxing your body and skin.

I’m unaware of any studies on the use of heat in yoga therapy but I’ll keep looking. To practice hot or not comes down to your preference. Be a yogic explorer. Try it both ways and see what feels best.

My hope is that the heat isn’t a form of asceticism or self-denial. I don’t think I’m doing it just to suffer. Although as far as suffering goes, there are far worse things in yoga classes!

Namaste,

Dean

Falling

In class, I pretty much always say to a person that falls out of a standing pose, "Extra points for falling!"

I don' t want people to hurt themselves, but I don't want them to be embarrassed by coming out-of-balance. As a kid, didn't you love testing your balance? Didn't falling just mean getting up and trying again? We need to cultivate the same quality in our practice and in our lives.

It is only by finding our selves out-of-balance that we are aware of when we are in-balance. So how about feeling some gratitude for falling?

It is recommended that you sit part of the day on the floor. Your risk of falling decreases and your yoga practice improves by simply getting down on the floor and sitting for at least fifteen minutes a day. What a simple elegant practice! Sit down, come to your breath, and you are doing yoga. Now that is balance.

My fall schedule is in full swing! Please feel free to drop in on any class and give it a try.

I'll be teaching at the WALE Conference, October 2, at the Wenatchee Convention Center at 7:15 am and 4:15 pm. Both classes will be gentle with mostly standing poses and restorative chair poses. I don't know the room numbers, but if you are prepared to scout around a little, you are welcome to attend.

Namaste,

Dean

Is it working?

Maybe it is enough to just remind ourselves that no matter however we perform these 5,000 year-old poses they work.

Sometimes I think I haven't progressed at all. I have a lot of the same old obstacles in my practice and my life. My inner dialog usually runs something like this: "You know nothing. How could you possibly teach? Your hips are tighter than ever. You sweat too much. You aren't breathing correctly. Stop enjoying this. Why aren't you enjoying this? Your life is a mess. Look in the mirror. Stop looking in the mirror."

For me the self-criticizing inner voice is where the struggle really is and thank God for the mat. Right there, on the floor, I'm confronted by my ever present fearful and critical self. That voice is unforgiving, never satisfied, and a task master. It is voice of the ego. I know that no matter what pose I'm in, my task is to be aware of that voice and accept it for what it is. I am not that voice. I can't fight it, I can only breathe into it and allow it to slowly quiet down.

The incredible thing about yoga is that no matter how we approach it, it works. What ever position we are in, we're going to come right up against our egos, who think they are running the show and our bodies. The wonderful thing is that there is something else in us that is loving, accepting, and on our side. As we quiet the ego, there it is, just a breath away.

Namaste,

Dean

Get on your mat

Home Practice 2

1. On your back, feet flat on the floor knees up---breathing in and then pressing the lower back into the floor on the exhale 8x
2. Same position, three part breath 5x (Dirgha Pranayama)
3. Roll over onto all fours coming into Child’s Pose
4. From here come to Down Dog/Adho Mukha Svanasana
5. Uttanasana---standing bent over and grabbing elbows releasing the back
6. Slowly come up into Tadasana.
7. Surya Namaskara A---take it slow for 2x
8. Surya Namaskara B---2x ending in Down Dog
9. Come to standing and Side Bend on both sides
10. Simple Balancing pose---Utthita Hasta Padangusthasana/peace fingers grab your big toe and extend
11. Vinyasa into Warrior I, Warrior II, Reverse Warrior, Triangle and Reverse Triangle,
12. Repeat other side---Warrior I, Warrior II, Triangle, Reverse Triangle
13. Lunge to Prayer Twist and then to Eka Pada Raja Kapotanasana/Pigeon---then repeat on the other side
14. Come to standing and then Vinyasa down to a seated position
15. Paschimottanasana/Seated Forward Fold
16. Navasana/Boat Pose----work those abs
17. Roll onto your back for Lying Twist
18. Savasana
19. NAMASTE!

August Practice #1

Dean’s Practice #1 for August/September 2009

1. Three-Part Breath---do 5

2. Valasana/Cat Flow

3. Side Arm Balance/Vishistasana---keeping your forearm on the floor to work your core

4. Balasana/Child's Pose to Adho Mukha Svanasana/Down Dog

5. Surya Namaskara A---do at least 2

6. Surya Namskara B---do 2 of these also

7. Garudasana---Eagle Pose, right leg over, right arm under, repeat left leg over, left arm under

8. Malasana---squat, hands in prayer position, elbows inside knees, drop your tailbone

9. Vinyasa to Warrior I, Warrior II, Triangle Pose, Twisting Triangle, come forward both hands to your leg or floor and then back up to Warrior I. Vinyasa and repeat on the other side

10. Vinyasa to Down Dog and take your leg through to Pigeon Pose. Come back to Down Dog and then come up to standing

11. Vinyasa to Ardha Dhanurasana/Bow Pose, return to Down Dog and come to standing

12. Vinyasa to Navasana/Boat Pose

13. Janu Sirsasana/Seated with one foot against the opposite leg, then bend forward

14. Upavistha Konasana/Seated Spread Leg Pose, bend forward

15. Purvottanasana/Reverse Table Pose

16. Lying Twist

17. Savasana---relax for at least 5 minutes

Om Shanti

Namaste!

Fall Schedule 2009

Summer is finishing up. Last class for Wenatchee Valley College is Tuesday, August 4. I'll post a weekly workout here until the next quarter starts so check back.

Fall quarter starts on Tuesday September 22. Power Yoga is at 5:30 in the Campus Theater and Back Yoga is at 6:30. Email me if you have any questions.

The Power Yoga class is $69 for 10 classes. It works out to under $7.00 per class!

Parking is best in the parking lot behind the Library/Campus Theater and you don't need a parking pass after 5 pm. Take a turn onto Nelson off Ninth St.

Go here to register: http://www.wvc.edu/ Take the Quick Jump to Continuing Education.

I am also teaching Power Yoga at the WRAC at 6:45 pm Monday and Wednesdays. Call them at 509-662-3544. Tell them you want to try out the class and they will usually let you try it for free.

Walk the Walk

Pattabhoi Jois the founder of Ashtanga Yoga said that “Yoga is 99% practice and 1% knowledge.”   It doesn’t get much more simple than that.  You have to walk the walk if you’re going to talk the talk.

 

I remind myself daily that Yoga is a discipline and a spiritual path.   It isn’t a goal.  It is a process. You are devoting yourself to this path every time you get into a Down Dog.   When I teach, I am teaching what I have learned as a student walking that path.   Staying connected to that path is essential.  If you have to have a goal, let it be to show up on your mat everyday.

  

Plan your practice and then practice your plan.   Some people keep a practice journal.   They write their practice down, where they are going to do it and when.   Other people know that their practice is everywhere.   Whenever they can, they are breathing deeply and doing asana.

 

So what happens if you skip a day?   Inhale into the feeling, let it go and affirm your intention to get back on the mat.   Your struggle and resistance to doing yoga daily will keep you honest and humble.    

 

You know that some days are better than others and you can get into poses easily and yoga feels great.  Other days, everything is difficult and just remembering to breathe seems impossible.   It is all yoga.   Discipline is freedom and it isn’t free.

 

I constantly remind myself that my practice is simply that, my practice.   The time you practice is about you.   You are working with your body and your breath.    Embrace that you’re going to get discouraged and frustrated.    Breathe into it and make it part of your practice.   If you can find acceptance of where you are and surrender just a little bit, you’ve made more progress than you can imagine.

 

 

Namaste,

 

Dean

Dean's Summer Schedule

I'm teaching Power Yoga at the WRAC on Monday and Wednesday nights at 6:45 pm.   If you need directions just call them at 509-662-3544. They have a punch card so you don't have to be a member to take class and if you tell them I sent you they will let you try out the class for free.   

The room is heated at 80-85 degrees.  There are mats and hand towels.   This summer we are doing some of the classes outside on the lawn as the weather permits.  

I'm also teaching a Power Yoga Class at Wenatchee Valley College on Tuesday nights at 5:30 pm in the Campus Theater.   The Summer Session ends on August 4 but registration is now open for Fall.   Feel free to drop-in and try the class.  

Back Yoga---a very gentle approach to practicing yoga for people with back or other issues is at 6:30.     

Back Yoga Class

Dean Marney Back Yoga

THE 10 MINUTE HOME SEQUENCE


Dirgha Pranayama---3 part breath---do 5.

From standing, step back with the right foot and turn it out slightly. Bend the left knee, navel and face forward, raise your arms, palms toward each other and come into Virahabdrasana I, Warrior I. Hold for 3-5 deep breaths.

Turn your body to the right, arms come down to shoulder lever, palms toward the floor, face forward, you are in Warrior II. Hold for 3-5 breaths.
Put your left hand on your left leg and straighten it moving into Trikonasana, Triangle. Hold for 3-5 breaths.

Bend your left knee and come back up to Virahabdrasaana II, Warrior II. Hold for 3-5 breaths.

Turn your body forward raising your arms back into Virahabdrasana I, Warrior I. Breathe deep for 3-5 breaths.

Big breath in and on the exhale bring the right foot up to meet the left letting your hands come to prayer position in front of your heart.

Repeat on the other side.

When you’ve done both sides, take a few minutes to just relax and watch your breath. Just watching without changing your breath leads your mind and body into a wonderful state of aware relaxation.