So Hum

SO HUM---Say it just like it is spelled---SO HUM. Now breathe in and silently say SO. On the exhale, silently say HUM. Close your eyes and keep going. You are using the mantra SO HUM to concentrate on your breath. This is basic meditation.

If you want, find a comfortable seated position with your feet flat on the floor. If your mind wanders, come back to your inspiration, your exhale and SO HUM. Start with 5 minutes and work your way up to 20-30.

SO can be translated as "I am" and HUM can be translated as "That". SO HUM can mean, "I am That"---that breathing through us all.

Namaste,


Dean

Chaturanga Dandasana Variation

Craig Ballantyne of Turbulence Training calls this move Spiderman Push-ups. We're going to call it FUN!

Start in Plank position and then lower yourself down to 2 inches off the floor in Chaturanga Dandasana---keep those elbows in tight. Lift your left leg, bend your knee turning it out slightly, and then draw it up toward your left elbow. As you push yourself back up to plank, return your left foot back to its original position. Repeat with the right leg.

Now do it again...and again.

Keep breathing!

Here is a video link: http://www.livestrong.com/video/5245-spiderman-pushups-/


Namaste,

Dean

Book

If you don't already have a copy of MEDITATIONS FROM THE MAT by Rolf Gates get it. It is wonderful way to start your day. He takes you through the Yamas and Niyamas using practical applications. He also covers a lot of other territory. I find it really valuable to help me set my intention for the day. It is available on Amazon.


Namaste,


Dean

Music

I was asked what music I was using last week in class. I used, THERE'S NO PLACE LIKE OHM and THERE'S NO PLACE LIKE OHM 2. Both titles are available on Amazon.

Namaste,


Dean

DVD Recommendation

When people ask me for a DVD for home practice, Eoin Finn's PURE AND SIMPLE YOGA is the first thing out of my mouth. It is a great practice and Eoin is a wonderful teacher. His cues are clear and his enthusiasm and love of his own practice is evident. It is available on Amazon.com for $22.

Namaste,

Dean

Short, deep, chair pose sequence

I found this sequence on YouTube when I was searching for new ways to work with releasing the piriformis muscle. The piriformis is that hard to reach muscle deep in the butt that, among other things, rotates the leg outward.

A lot of you know that the squat is sometimes referred to as the king of all exercises in bodybuilding. Squatting deep and heavy is an amazing experience. It is an instantaneous way to increase your feelings of personal power! This sequence gives you that experience using Utkatasana, Fierce Pose/Chair Pose and Malasana.

Start by taking a wider stance in Tadasana. Go to the edges of your mat and turn your toes out slightly. Watch your breath for a moment. Make Peace Fingers with both hands and with soft knees, bend over and grab your big toes going into Padagusthasana. Drop your head, relax your neck and release the muscles up through the backs of your legs. Breath into and feel the length and any tightness in the exterior hip flexors. Now, start bending your knees letting your butt go and lower into Malasana, or a deep squat. Feel the point where your exterior hip flexors grab and then breathe in deep and consciously let them relax on the exhale. Let your butt drop even more toward your heels. You can relax your hips even more and feel your lower back broaden and open up. Feel the power in the connection of your feet to Mother Earth. When you are ready, lift your arms to the sky, biceps by your ears, and on an inhale, push through your heels into a standing position. Wow!

Here is the link to YouTube if you want to watch the original. I would suggest trying it really slow a couple of times before you pick up the tempo!

http://www.youtube.com/watch?v=U1jC1sWTUFc



Namaste,


Dean