Losing weight as a practice

"I don't stop eating when I'm full.   The meal isn't over when I'm full.   It's over when I hate myself."

Louis C.K.

  

The Yoga Sutras are full of direct and implied commands that the yoga process is that…it is a process.   The only thing we really do in yoga is practice again and again.   We don't really practice to get it right because we are different every time we get on the mat.  We just keep moving through it. 

Don’t you love it when your kids are gurus?  I have a son who is now a piano professor and a performer.   We never had to make him practice the piano.  He loves to practice.   He sometimes drove us crazy with his practicing.   

He has taught me that practice is its own thing.   It is its own reward.   Surrendering to the process is what works.   Of course he practices to make it perfect---he has a goal in mind but he knows he will never reach perfection and he is cool with that.   He loves the process of moving toward it.  

Think about letting go of the goal.   The practice is the goal.   Just process.  

Using yoga as our vehicle, our metaphor---off the mat, we also practice eating better and less than we can not concerned with the outcome.   We know our bodies will change.   We know that we can trust the process.   If we eat less, move more, breathe and release our stress---we will let go of our excess weight.

Let's surrender to it and love the process we are in.   How fulfilling would that be?

Maybe we can even try on a little gratitude for having weight as an issue in this lifetime.   It is so direct. It is right in front of us.   So in our face!

I trust the process of life and I am safe.

Namaste!

Dean

108 Sun Salutations/Yoga and weights

We're doing 108 Sun Salutations at the WRAC on December 22nd at 9 am till around noon.   So if you are in Wenatchee, WA on that Saturday you are welcome to join us.  The event is free and you will be with some incredible people.   We're discussing whether we should take turns leading it but I'm more into letting people just count their own and practice at their own rate.   If you are reading this, what do you think?   If you've done it before, what worked.   I'm hoping this turns into an annual event.  

Okay, I read a post from a yogi I follow and admire that was saying that you couldn't weight train and do yoga.   I haven't written to him yet but I get this all the time.  Yes, doing squats makes my hips tight but it also gives me strong legs and increases my lean body mass which burns more fat.   I then lengthen those muscles doing yoga and feel my strength and flexibility.   Yes, I know it isn't the same kind of strength you get from the muscles you develop doing yoga.  However, it is okay to have big biceps and be flexible.  Lifting weights and doing yoga is YOGA!   It is the union of the opposites from which something new can be born---deeper awareness and acceptance of my body and the ultimate truth that my body isn't real.   

To add to this paradox, I'm going to take my intention to lower my body weight some more into my 108 practice and I'm going to lead a weight lifting class the hour before we start!

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

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

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

Vegan Dinner and Movie

Hey, there were two great vegan articles last week. A cheese conspiracy and now Power Vegans! Yes, I guess you can put the word power in front of anything.

http://www.nytimes.com/2010/11/07/us/07fat.html?_r=2&emc=eta1
http://www.businessweek.com/magazine/content/10_46/b4203103862097.htm

I also saw Hereafter---Clint Eastwood's new movie. I liked it a lot. I think he dealt with the after life seriously but didn't hit his audience over the head. I almost bought some Dots to eat (I'm told they are vegan) but thought better of it. Nothing worse than a junk food vegan spouting off about the after life?

Tonight's class is about hips! We'll for sure spend some time in Banarasana after the Sun Salutations. Then do some Standing Pigeon and on the floor do what I call the Big Three---Gomukhasana, Ardha Matsyandrasana, and Agnistambhasana.

Blue skies and sunshine today! I'm going to get out and salute the sun!

Namaste,


Dean

Clinton goes Vegan

Check it out! Bill Clinton has gone vegan and dropped 20 pounds! I'm vegetarian but getting closer to vegan everyday---I'm now working at cutting out dairy products.

If you haven't read the book BLUE ZONES by Dan Buettner you should give it a look.

The new skinny Bill might think about doing a few Surya Namaskaras and chaturangas!

You can read the story about Bill at http://www.ecorazzi.com/2010/09/17/president-bill-clinton-confirms-hes-experimenting-with-vegan-diet/.

Namaste,

Dean

Outside!

Power Yoga at the WRAC will be outside tonight and every Monday and Wednesday nights the rest of the summer unless it rains! Grab a mat and get outside. Class starts at 6:45 pm.

Head stand/Sirsasana on the grass!

Om!

Namaste,

Dean

Where did May go?

The month of May is going, going, gone and I'm letting it go!

There are two more weeks of classes at Wenatchee Valley College on Tuesday nights. If you know someone that wants to come try it out, please tell them they are welcome to join in the fun. Power at 5:30 and Back at 6:30.

There will be no class Monday night at the WRAC, Memorial Day. We played around with the prep poses for Eka Pada Sirsasana last Wednesday. That was humbling!

I'm recommending the herb Tumeric/Curcumin to everyone. It is one of the spices in curry and is an amazing anti-inflammatory. Do a simple search of either term and be prepared to be amazed.

I hope everyone has a great three day weekend! If there is a break in the weather, do some Surya Namaskaras outside!

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

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

Luke's Pod Cast

Namaste!

Here is the location of my son Luke's pod cast practice: http://www.archive.org/details/SuryaNamaskaraWithSpinalWarmup_789

He also invites you to join his "be happy yoga" Facebook group for additional practices with stick figures.

Go to: http://www.facebook.com/group.php?gid=105926388530

Om Shanti,

Dean

Happy 2010!

Winter Quarter class starts tonight at Wenatchee Valley College! It will be great to see everyone. If you know someone on the edge of trying the class have them come and try it out before they sign up. As of this morning, there were still places in both the Vinyasa Power Yoga Class and the Back Yoga Class. We'll do Surya Namaskaras---Sun Salutations---until it is suddenly Spring!

Namaste,

Dean

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

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

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

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!