Yoga Weight Loss Group Training

Dean’s Yoga Weight Loss Group Training

Meets Tuesday and Thursday at 6:45 for 4weeks at the WRAC in Wenatchee, WA 98801

Starting Date: September 17- October 10, 2013

Cost: $79 for the entire session, $20 drop-in

Where:  Gym and Studio

What I know:

Research shows that a regular yoga practice along with a healthy food plan can help achieve weight loss and weight maintenance.   I also know that the commitment to weight loss becomes easier in a supportive community.

You bring:

1.     A compelling reason to lose weight

2.     An openness to follow the program for 4weeks

3.     A desire to be part of a community of like-minded supportive people

What I provide:

1.     A twice-weekly group yoga practice including specific asana (postures) and pranayama (breathing exercises) with a Savasana Meditation focusing on improving your body image and achieving your weight loss goals.

2.     A simple yoga practice you do daily at home.

3.     Guidance for a short meditation practice at home.

What you’ll do:

1.     A fun yoga practice in a group twice a week and an easy, quick practice daily at home.

2.     Pick your own healthy food plan and commit to following it with awareness.

3.     Plan your meals and snacks.

4.     A short daily meditation.

5.     Breathe!

6.     Establish some simple lifestyle habits that increase weight loss and maintenance.

2012, Yoga, Strength, Bodies, Criticism

I'm looking ahead to this new year and setting my intentions. They include getting stronger and working on my balance. I know some people might criticize my practice because it is so physical. I breathe it in, let it go, and do more Chatturangas.

The two main books for yoga are Pantajali's Sutras and the Bhagavad Gita. In my mind the Sutras are the interior road map and the Gita is about applying the internal to the physical level---taking action.

The union of who we are as spiritual and physical beings is where I think things get fun. Maybe there is no better way of realizing that union than embracing your life completely as it is right now and that takes not only a deep spiritual connection but incredible physical strength and endurance.

Here is another truth---yoga does not cure all physical ills. However, it can give us the skills to face and endure our challenges with less fear. The level of pain I see in the people in my classes and the courage they bring in working with that pain, totally inspires me. I pray for the strength and courage to be fully there with them as we struggle together to become fully alive.

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

Walk outs!

Metabolic Training is HOT! Here is a move that incorporates asanas that will get you going.

Start in Uttanasana (yoga hangover) and then as quick as you can, walk your hands out to Down Dog. Keep going into plank and then keep going by walking your hands as far out as you can. Reach your max and then walk your self back to Uttanasana and repeat. See if you can work up to 10 times. Keep breathing and keep going is your mantra.

You can also do it starting from your knees for an easier version.

Here is a YouTube to inspire you from Roman Fitness Systems.

http://www.youtube.com/watch?v=kxIb4T60-cU&feature=player_embedded

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

Staying with it

You've probably heard that you need to set your intention at the start of your practice. But what if your intention is just to get on your mat and practice?

Since my main daily practice moves really quickly, I'm trying to explore holding poses a lot longer, using gravity to deepen how far I go in poses. I'm using Lucas Rockwell's YOGABODY system. Check it out here:
http://www.yogabodynaturals.com

By the way, it is a great system and makes total sense.

However, knowing what to do is never as difficult as doing it. I've set up all kinds of resistance to adding this practice to my day. I've found that my mind is extremely creative in avoiding what I know will change me.

The first step for me in overcoming my resistance is just noticing it. Then I start knocking off my "whine list." Whine list as in---I'm too tired. I don't have the right timer. There is this tv show I have to watch. I haven't read the paper yet.

All these little distractions need to be dealt with or at least acknowledged and dismissed as stupid. Then I have to step on the mat and get to work.

Seems like nothing but everything.

What are you resisting that would positively change you?

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

Beyond Brawny Power Yoga

Check this article out by Zach Gillmann on the Testosterone Nation website.

It is called, YOGA, YES YOGA, FOR BIG BASTARDS.

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

Zach Gillmann gives his 6 essential poses. He includes Prayer Squat or Malasana as one of his poses. Looks good!

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

WVC Class Starts Tonight

We're starting a new quarter at WVC tonight. It is 5:30 pm for Power and the Back/Gentler Class is at 6:45. There is still time to show up and still time to register even if you can't make it tonight. This class relies mostly on word-of-mouth, so please tell your friends about it. Go to www.wvc.edu and hit Continuing Education.

Tonight's class will not be in the Campus Theater. The Drama department needs the stage just for tonight. Our class will be in Van Tassell in the conference room right across from the Cafeteria. It is a great room with windows. The rest of the classes should be back in the Campus Theater.

I did a bunch of Chatturangas earlier today so my triceps are talking to me. Telling them, "Thanks for sharing," isn't quite getting them to stop complaining. Speaking of talking to your body, try just for a day to talk to your body with encouragement and love. Tell it how great it is. Tell it how much you love it, even if you don't. Everyone does better with encouragement and praise. How about you give it to your body and see what happens? One day---how easy is that?

I hope to see some of you tonight out at WVC!

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

Breathe

There was a cool story on NPR this morning called---Just Breathe: Body has a built-in stress reliever. View it at: http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever?ps=cprs

I love this quote from Esther Sternberg, researcher at the National Institute of Mental Health.

"The relaxation response is controlled by another set of nerves — the main nerve being the Vagus nerve. Think of a car throttling down the highway at 120 miles an hour. That's the stress response, and the Vagus nerve is the brake," says Sternberg. "When you are stressed, you have your foot on the gas, pedal to the floor. When you take slow, deep breaths, that is what is engaging the brake."

Registration is open at Wenatchee Valley College for Winter Quarter. Please spread the word and tell your friends to come try it.

In the meantime, take a breath, and as we head down toward the Solstice, do some Sun Salutations/Surya Namaskara!

Namaste,

Dean

Yoga Intervals? Yoga Circuit?

My weekend yoga practice included experimenting with doing yoga as a circuit or yoga intervals. Okay, for purists, it probably is more like Grape Nuts---neither yoga nor intervals or circuits. However, it was a challenging practice and fun. The key for me was trying to make it as aerobic and possible by keeping myself to one breath per movement and not holding any poses except for those noted. This was a practice about flowing and staying balanced. It definitely wasn’t about doing perfect poses. Have fun!

1. I warmed up for 5-10 minutes---for me that included jumping on my rebounder to get my blood flowing.

2. Then I did 1 Sun Salutation/Surya Namaskara A.

Starting with arms at sides, inhale arms overhead, exhale over to a Forward Fold. Inhale and glance up. Exhale move back to Plank (knees on or off the floor). Take an inhale and on the exhale lower yourself to the ground. From there, inhale to Cobra Pose. Exhale, do an optional Pushup and then finish in Down Dog. Take five breaths and then jump back to a Forward Fold. Inhale looking up and flattening your back. Exhale back to Forward Fold. Inhale come up to standing, arms overhead. Exhale bring your hands together in prayer position in front of your heart.

3. I took a breath and did a Surya Namaskara B---Surya Namaskara starting from Chair Pose with added Warrior 1's.

From standing inhale to Chair Pose and exhale over to a Forward Fold. Inhale and glance up. Exhale move back to Plank. Take an inhale and then on the exhale lower yourself to the ground. From there, inhale to Cobra Pose. Exhale, do an optional Pushup and move into Down Dog. Lunge with the right foot and inhale into Warrior 1. Exhale arms to the floor and take the right foot back. From Plank, exhale to the floor. Inhale to Cobra and then do the optional Pushup and go to Down Dog. From Down Dog lunge with the left foot. Inhale to Warrior 1. Exhale hands to the floor. From Plank lower down to the floor. Inhale Cobra. Exhale, Pushup and Down Dog. Take five breaths and then jump back to a Forward Fold. Inhale looking up and flattening your back. Exhale back to Forward Fold. Inhale come up to standing, arms overhead. Exhale bring your hands together in prayer position in front of your heart. Immediately repeat the sequence but take your left foot forward first into Warrior I.

4. Then I did a Vinyasa into Warrior 1, 2, Side Angle Pose, Triangle Pose, Twisting Triangle, Pyramid Pose, Warrior 3, and finally Standing Splits.

From a Forward fold, look up, move to Plank, lower down, Cobra, Pushup, Down Dog---lunge to Warrior 1, right foot forward. From Warrior 1 take a breath and move into Warrior 2. From Warrior 2 put your right hand on the floor next to your right foot, left hand in the air. Take a breath. Straighten your right leg and move into Triangle pose. Take a breath and switch arms going into Twisting Triangle. One breath later, put both hands on the ground or on your leg and drop your head. Next breath, lift your left leg up and extend your arms forward into Warrior 3. Exhale dropping your hands and head to the floor and then inhale while you lift your left leg to the ceiling---Standing Splits. Drop the left leg on an exhale. Glance up from Forward Fold on the inhale. Drop back down. Inhale and come to standing. Immediately repeat the sequence on the left side.

That was 1 round of the circuit. I repeated it 4 times and then I did legs-up-the-wall pose (Viparita Karani) for 5 minutes.

Be great!

Namaste,


Dean

You have to check this out!

Larry Sherman went from 538 lbs to 185 through his yoga practice. Wow!


Take a deep breath and read the remarkable story here:


http://www.yogafixes.com/weight-loss-before-and-after.html


Namaste,

Dean

Stuff you already know

A Boston University School of Medicine professor of psychiatry and neurology scanned the brains of yoga practitioners and found that compared with the age-old stress reliever, walking, yoga appears to be accompanied by greater improvement in mood, decreases in anxiety and boosts in GABA levels associated with these benefits.

Yoga is good for your brain! Check the article out here: http://www.bu.edu/today/node/11443

Patanjali's Yoga Sutra 1.2 "yoga chitta vritti nirodha"---Yoga is for the calming of the fluctuations of the mind.

OM.

17 people showed up for outside class last night. It was a beautiful night with incredible, beautiful people.

Have a wonderful weekend!

Namaste,


Dean

Rolling

Okay, I'm hooked on my foam roller. It is an amazing tool to work through muscle tension and get overnight relief. I bought mine at Target for about $20. Give it a try. It comes with instructions but if you're having trouble figuring it out, let me know.

The other thing I'm becoming more and more aware of is my water intake. I notice an immediate difference in my joint and muscle stiffness when I'm adequately hydrated. I know everyone's water needs are different but I think we are universally not getting enough. Experiment! Aim for 8 glasses a day and see if it makes a difference in how you feel.

It is the end of August! Wow!

The WRAC is in maintenance week, so tomorrow's class will be held outside. Dress warmer than usual.

Registration is open for Fall Quarter at the Wenatchee Valley College. I'll see you on September 21, 2010!

Namaste,

Dean