Post Heart Surgery--a year later and a frozen hip

  Over a year later after all the drama of the previous year, I am still here in this body on this earth learning a whole bunch of lessons I would rather not learn the hard way.

Last summer my right hip froze up, both thighs continuously locked up and my knees and ankles were swollen with edema.   Lots of specialists and tests--tested three times for Lupus--but no definitive diagnosis.

It was suggested that I had Frozen Hip and arthritis in my knees that seemed to have flared up.   Another doctor thought I might have FAI Syndrome but couldn't confirm it without an MRI.   I can't have an MRI because I have a pacemaker.  Another doctor suggested it was venous insufficiency which caused the edema and then things basically just got backed up.

I was prescribed a couple of drugs and physical therapy.   I also tried everything I could think of---my yoga practice to begin with, supplemented with Feldenkrais, Acupuncture, Cranial Sacral Therapy, Spiritual Healing, hydrotherapy, and I worked with a Health Coach.  The positive results were frustratingly slow and sometimes it seemed like I was going backward instead of forward. The prognosis for frozen hip whether you do anything for it or not is that it can take up to 19 months for it to resolve.

Things were complicated by my heart doing some weird stuff which meant more tests without a concrete diagnosis. I stopped teaching for a month, my son Luke took over for me, and then I came back to classes---at first with a cane. At the present I still have pretty severe limitations with what I can demonstrate.    I've gotten better at verbal cuing!

Some of what I've learned in the next post...

2012 Yoga Predictions

Here are my predictions for the state of yoga for 2012!

1. MRT, Metabolic Resistance Training, will hit yoga. MRT is anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery---think fast Sun Salutations and lots of them---Ashtanga!

2. Arial/hammock/trapeze/swing/hanging yoga will be showing up in more studios and draw a whole new crowd in the doors.

3. Hot classes will continue become the norm and get hotter.

4. More and more mainstream products will be marketed directly to yoga practitioners----remember coconut water?

5. Yoga teacher trainings and the certification money machines will dry up. You are your own guru.

6. The go to diet will be raw, gluten free, and vegan.

7. More yoga classes will be shorter, 30-40 minutes.

8. There will be Personal Trainers that advertise and exclusively use yoga for training.

9. High School sports teams will require yoga classes like they used to require time in the weight room.

10. Yogis, including me, will have better intentions because the road to hell is paved with good ones.

Have the happiest year ever!

Namaste,

Dean

Water!

If you aren't hydrating right now, here is more reason to go get a glass of plain water.

It seems that drinking 2 glasses of water before every meal will increase your fat loss by 44%. The more water you drink, the more fat you burn and the thriftier your body becomes with its proteins.

Look at the research here: http://www.ipwr.org/documents/WaterWeightLoss.Obesity.2009.pdf

So raise your glass!


Namaste,

Dean

Date Night Yoga Tonight

We're getting hot, sweaty, and breathing heavy! Sound like the perfect date? It is happening tonight at the WRAC. I'm leading the class at 6:00 pm in the gym. There will be wine and food afterward.

Here is the practice in case you can't make it.

1. Dirgha Pranayama on your back with knees bent
2. Valasana Kriya
3. Ardha Vinyasa
4. Tadasana---Parsva and Urdhva
5. Surya Namaskara A
6. Surya Namaskara B
7. Banarasana
8. Gurudasana
9. Warrior Series including Warrior III and finishing with Urdhava Prasarita Eka Padasana
10. Vinyasa to Eka Pada Raja Kapotanasana
11. Ardha Dhanurasana to Dhanurasana
12. Makarasana
13. Navasana, Ubhaya Pandangusthasana
14. Vinyasa to Janu Sirsasana, Parivritta Janu Sirsasana, moving up into Ardha Mandalasana---half circle pose
15. Marichyasana A, B
16. Paschimottanasana
17. Baddha Konasana
18. Setu Bandhasana
19. Sarvangasana
20. Halasana
21. Jathari Parivartanasana
22. Savasana



Namaste,

Dean

Doing the same thing and getting different results

We've all heard that the recipe for insanity is doing the same thing over and over and expecting different results. We're lucky that we already know that yoga is crazy. We do the same thing over and over and over and the truth is we get different results every time we hit the mat. We do Sun Salutations and feel who we are uniquely today---spiritually, physically, emotionally.

I can do the same sequence of poses multiple times a day and the results will never be the same. The truth for me is that we never step in the same river twice. It is always new.

Don't be afraid to do the same practice again and again. It is why we call it practicing. I dreamt of an old piano teacher and it made me remember the frustration of wanting to play all the incredible music that is part of the piano repertory and yet being taught over and over that I would only get better by working minutely on the same pieces of music until they became a part of me. I was changed through this method of practicing and amazingly the music also became something entirely new.


Namaste,


Dean

September!

Where have I been? Busy enjoying the summer but it is time to get into September. Yoga sutra 1:1, "Atha Yoga Anushasanam!" Now begins the study of yoga!

On Tuesday, September 13, at 5:30 pm, I start leading a Basic Yoga Flow practice at the WRAC. It is 40-45 minutes of bliss! The practice moves at a gentler and slower speed than my Power Class but you still get stronger, more flexible, and dump some stress along the way. The asanas and the progression through them will pretty much stay the same from class to class (with maybe a few surprises) so it is a comfortable practice as well.

I'm still teaching Hot Power Yoga at 6:45 pm on Monday and Wednesdays.

If you want a pass for 3 free classes just let me know!

I went to the R.I.P.P.E.D instructor training last weekend. It was a blast! It shot me right out of my comfort zone---always a good thing! The workout is based on high intensity interval training so it MOVES! Take a look at rippedusa.com.

Speaking of ripped, now go read this article by Tim Henriques on steady-state walking---the opposite of high intenisty interval training.

http://www.t-nation.com/free_online_article/most_recent/get_ripped_get_walking

Greet the day and the new month with a deep breath and gratitude!

Namaste,

Dean

Preparing to change

How did it get to be August already? I'm practicing and teaching yoga outside and loving it. I'm also grappling with anticipating the end of summer and gearing up for new things starting up in the fall. I'm surrendering to a state of preparing to change. It is a good state---anticipatory, hopeful, aware of the past, maybe even still hanging on to the past a little and yet hopefully ready to accept the future with all the rewards and challenges it is going to bring.

My intention is to approach my practice in this same state---willing to change.

I'm breathing into summer and the possibilities ahead.

Namaste,


Dean

Three Day Weekend

No class on Memorial Day at the WRAC. See you Wednesday night!

I am going to be teaching at Wenatchee Valley College, Fall Quarter, Tuesday nights. I'm looking forward to being back.

Feeling Gomukhasana--Cow Faced Pose. It is going to be the focus of my practice this next week. I'm getting in that baby and holding it---but not my breath. Loving what it does for my exterior hip flexors! I'm starting with 1 minute on each side and then working toward longer holds. I'll just be doing the legs so I can concentrate on keeping both hips lowered and let gravity and my breath do its stuff.

I will follow it up with Ardha Matsyandrasana---Half Lord of the Fishes---to get a really good twist. I'm also perpetually working on opening my shoulders in this pose so I can really get around.

Have a great rest of the weekend. Think of something you are grateful for on your next exhale.

Namaste,

Dean

SQUAT!

You have to do Malasana and you have to do it a lot. This pose is amazing and totally brawny.

In Malasana you surrender to gravity, your hips open, and your back smiles. Do it at least 3 times a day and hold it for as long as you can. Start with 10 breaths. Make sure you let your tailbone sink down and stay in the pose long enough for those hip flexors to feel safe enough to let go.

Here is the link to Yoga Journal (where I got the picture) and explicit instructions for getting into the pose. http://www.yogajournal.com/poses/2472

Breathe and reap the benefits!

Namaste,

Dean

Chatturanga Namaskara!

Chatturangas! Sexy for pushups and we're going to salute them!

Do a normal Sun Salutation (Surya Namaskara A) but after you move from standing to a plank position add 6 pushups, lower to the floor, come to Cobra or Up Dog, do another pushup and finish up in Down Dog. That's your first round.

Do 4 more Surya Namaskara A's and add one pushup each time. On the 2nd salutation you do 7, the 3rd you do 8, the 4th you do 9 and finally on the 5th one you do 10. If I did the math right, you just did 5 Surya Namaskara A's and 40 Chatturangas.

Not a bad workout.

Move to the floor and do some of your favorite seated poses and have an incredible day.

Namaste,

Dean

Results

My mantra is do what gets results.

I've lately seen way too many people reading on the on the aerobic machine of their choice for hours on end to lose weight and nothing changes.

Number one on my list of asanas that get results are the Surya Namaskaras. It is no surprise that the Ashtanga series starts with Surya Namaskara A and Surya Namaskara B----5 of each. If that is all that makes up your daily home practice, you are going to get stronger, more flexible, have greater balance, and your mind is going to get quieter.

Salute the sun! Vary the tempo. Go slow and then do some fast. Mix it up. Do them outside. You can take them with you when you travel! Get your breath and body moving and lose yourself in the process.


Namaste,

Dean

Doing less than you can...quickly!

My classes move quickly. No one can ever accuse me of offering a Power RESTORATIVE Yoga Class. Although that sounds kind of good.

My classes are quick because I've found that is what gets results. There are slow aspects but most of the close is true vinyasa style---one breath/one movement.

Taking responsibility and doing what is appropriate for you is part of surrendering to your inner guru. In my classes or anyone else's, you need to hang on to who you are and what you want out of the class. Now---I'm going to encourage you to push your comfort zone and try to get you to do a little bit more but ultimately it has to be your choice.

We did some crazy moves last week to see if we couldn't connect with the piriformis muscle. The most effective started by getting into Banarasana, Monkey Pose. Start on your hands and knees and lunge your right foot to the outside of your right hand. While bending the back knee, grab your back foot--same side hand as foot. Continue to let the hip move forward. It works! However, it also had a slight tendency to make the hamstring cramp up in a few people. For every action there is an equal and opposite reaction! Be careful.

Give it a try. Breathe deep...and see you in class! Remember if you want to try my class at the WRAC, just let the front desk know and they'll give you a free pass.

Namaste,

Dean

Last night at WVC

The lesson last night was practicing flexibility in all forms.

The room had been double booked and it seems no one had been told. The Power Class went with me to another location off campus but unfortunately the message didn't get to the Back/Gentle Class and they went home. My sincerest apologies.

For the next 3 weeks, the Tuesday night classes will be in Van Tassel in the room across from the cafeteria entrance. That's where we held the first class of the quarter.

Again, I apologize for the mix up. Things should be better for the rest of the quarter. If you have friends or family that would like to try the class---please bring them!

I'll make the Back Class a little longer for the rest of the quarter to make up for the missed class.

I've decided to take a break from teaching at the college. I won't be offering my class either Spring or Summer Quarter. You are always welcome at the WRAC. Come try it out for free. Just tell the front desk you are my guest and you want to try a class. If you decide to continue, the classes only cost $8. It is a great deal.

Namaste,

Dean

Yoga challenge

Here is your yoga challenge for today.

Get in a plank position---Santolanasana---and extend one arm forward palm in and lift the opposite leg. Hold it for as long as you can but keep breathing. Repeat on the other side! Work up to it. The first time could be quick.

Now move into Vashistasana---side plank pose.

Come back to a plank position and walk your hands as far forward as you can and hold the position. Breathe!

You are amazing and don't you forget it!


Namaste,

Dean

3 Daily Essential Yoga Poses for February

I've read where there are probably 48,000 yoga poses. Here are my 3 Essential Poses for February. Include these daily in your February practice and be amazed by who you will become by March!

1. Malasana (deep squat)---take your feet out to the edge of your mat and squat. Elbows inside your knees, hands in prayer, and dropping your tailbone to the ground. Breathe deep at least 5 times and push through your heels to stand. Repeat 3 times.

2. Gomukhasana (Cow-faced pose)---while seated, cross one leg over the other. Bottoms of both feet are exposed behind you. Try to stack your knees and get your sit bones to the floor. Breathe deep into your hips and don't worry about your arms. Hold everything but your breath for as long as you can, then come out and do the other side.

3. Vajrasana (Thunderbolt or Zen pose)---get on your knees and sit back on your heels. Hands on thighs. Breathe into those tight quads and feel the release. How about 10 full breaths in this position.

See you at class!

Namaste,

Dean

Yoga and criticism

Okay this is weird, I'm being critical of critics! Something wrong with that.

I was talking with my best friend and training partner about how criticism is such a part of gym culture. It seems to be the way that people, especially guys, show intimacy.

If you are around me, you know I subscribe to the helpful belief that people are usually doing the best they can with the knowledge and awareness that they have at the moment. Thank you Louise Hay. I also ascribe to the belief that in asana, there is no such thing as a perfect pose. Thank you Bryan Kest.

I try not to leave room in my yoga practice and classes for criticism. Work hard, stay focused on your breath, and do the best you can. If you are in a class that makes you feel bad or increases your self-criticism, get out. Never let yoga be an opportunity to reinforce your ability to criticize yourself. Trust me, you've got that skill down and it doesn't need further practice. How about using your practice to flood love and approval to every part of your body. Everyone needs love and and approval, why not give it to yourself?

So the same day we were talking about gym culture and criticism, I had an instructor point out with critical surprise that I couldn't do Gomukhasana fully and I was a yoga teacher. There are many poses I can't do and the list is probably longer than the ones I can do. I tell people that if I could already do this stuff I wouldn't need to practice.

The same day I ran into a guy whose girlfriend went to my class and loved it BUT couldn't believe that I talked all the way through the class. This was the compliment with criticism topping. I told myself to accept the compliment. By the way, I do talk a lot.

Please catch yourself criticizing yourself and stop. Catch yourself criticizing someone else and stop that too. I don't think we have to worry about not having enough criticism in the world around us. Increasing the love and approval that is out there is worth it.

Namaste,

Dean

Open up!

"Lift up your heart." That statement is part of the Christian Mass and it is excellent advice. Most yogis have heard someone talk about having a headlight on your chest. You want to keep it shining forward not down at your lap. Go ahead and feel long and open especially under your sternum. Give yourself room to breathe and your heart to open. Collapsing in on yourself is hard on your body and your psyche.

I've found that lifting my heart is a simple practice but very powerful. Do it while you are sitting, standing, and especially while you are practicing yoga.

The Heart Chakra is called Anahata and is the home of our decision maker. It is also associated with love and compassion. Lifting the heart opens this area and also Manipura, the navel chakra. Manipurna is the center of our self and the discipline to get things done. Open the front of your body, fill it with breath and face the world with confidence and love.

Namaste,

Dean

It's not what you do

Bryan Kest says, "It's not what you do, it's how you do what you do."

There are so many different styles of yoga, ways of doing poses, and approaches to teaching. What if none of that matters?

I try to see my practice as a reflection of my mind. Like life, it is all being played out there. Mind is the cause and everything else is effect. If I can hang out peacefully in my mind what is going on really doesn't matter. It all works.

Niki Stewart, incredible yogini and triathlete, told me I needed to stop saying I hated to run---I was in a deep state of whining about it---and start using the mantra "I love to run." It worked. Next time out, I went from a misery inducing 2 miles to 3.1 with a smile on my face.

Whether I'm lifting weights, running, or doing asana---what matters is what is going on at the level of mind.

What is going on in your mind today?

Namaste,

Dean

Christmas Crazies

If you are feeling nuts or experience everyone else's nuttiness this time of year, you sure aren't alone. It seems like things just get weirder and weirder as we move through the holidays. The colors of the season are red and green. The first chakra is red and has all the tribal and security issues activated. Getting those feelings into our heart center---the green---will allow us to keep it all in loving perspective.

My advice is to take time for your practice, time to breathe and time to be loving to yourself. The less you can judge other people, situations and yourself the more peace you can experience.

Namaste,

Dean

New Year's Day Practice

I'm scheduled to teach the Saturday Morning Yoga Class at the WRAC on January 1, 2011. Please make plans now to join me starting 2011 out right---on our hands and knees!

www.wrac.org



Namaste,

Dean