Gentle Yoga Flow

I was asked me to post my basic Gentle Yoga Flow practice. Here it is. Join me tonight at the WRAC at 5:30 if you want to try it out.


Gentle Yoga Flow

1. Starting on the back with knees bent---3 part breath.
2. Move to sitting---6th Chakra clearing
3. Come to all fours for Cat (Valasana) Flow
4. Chakravakasana---On hands and knees--- lifting alternate legs and extending them back---add arms if okay.
5. Balasana---Child’s Pose
6. Slow Ardha Vinyasa 3X---start on all fours (inhale) lower to the floor (exhale), to cobra (inhale), to child’s pose (exhale)
7. Down Dog to standing
8. Easy forward fold (knees slightly bent) Uttanasana
9. Utkatasana (Chair)
10. Warrior Series----I, II, Triangle, Twisting Triangle, Warrior I---repeat on the other side
11. Standing Poses---Tadasana, Parsva Tadasana—side to side, Gurudasana---Eagle, Modified Utthita Pada Gusthasana---standing hands under thigh, Warrior III
12. Slow easy vinyasa to the floor for Salabhasana---modified Locust pose. One arm and leg at a time. Optional both hands and legs
13. Move back to Balasana and Parivritta Balasana
14. Seated Poses starting with supported boat pose, hands on floor behind you---Navasana
15. Janu Sirsasana and then bend the knee for Marichyasana B
16. Baddha Konasana
17. Paschimottanasana
18. Setu Bandhasana---Bridge Pose
19. Dead Bug or Half Shoulder Stand
20. Jathari Parivartanasana---turning around the body
21. Savasana


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

July, Simply Raw, and Change

My daughter-in-law recommended the documentary, SIMPLY RAW: REVERSING DIABETES IN 30 DAYS. It is the story of 5 people with diabetes 2 and 1 person with diabetes 1 who head to the Tree of Life Rejuvenation Center in Arizona and switch to a vegan, raw food diet. Most of them had symptom turn around within a week. The real story for me was their resistance to change. Even when we know what is the best for us---what is going to make us the healthiest---we choose against it.

In my own life, I've noticed that I have to build an enormous amount of evidence that a change will benefit me before I can make and commit to it. How do you change? When have you made a positive change in your life and stuck with it? What did it take to get you there?

I'm trying to eat more raw foods and am mostly resisting it because I'm not that into food preparation and it seems like every raw dish is pretty labor intensive. Although last night, for dessert, I juiced some apricots and the results were so good. The thick texture and mixture of sweet and tart flavors were the essence of July for me. Good evidence.

I'm back in the Studio at the WRAC and due to popular demand, the Saturday classes are back! I'm teaching both this Saturday the 23d and next Saturday July 30th at 9 am. Please join me.

Namaste,

Dean

WRAC Class is moving!

We've outgrown the studio space at the WRAC! Class will be in the gym this coming Monday night. Same time, same building but in the room next door. It won't get as hot---which might be a relief to some people.

Moving to the gym will also solve the problem of the basketball noise going on during class. The best news is that the back row just got lots bigger!

Please come try it out and let me know what you think.

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

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

Luke!

My son Luke will be in town next week and will be teaching with me at least on 20th and 22nd at the WRAC. That is Monday and Wednesday nights at 6:45.

Luke is doing his Phd at the University of Washington in Clinical Chemistry. Among other things he is a rock climber and commutes on his bike year round. He teaches a great yoga class---taught at CWU and the UofW. He'll hit your hamstrings and loosen up those hips for sure. I accuse him of channeling some hardcore old yogi. I'll warm you up and then turn it over to Luke and then, at the end, talk you through Savasana.

Check out Luke's article "The Naked truth about teaching yoga - Ass from Psoas." http://www.goodreads.com/story/show/11397-the-naked-truth-about-teaching-yoga

Come practice at the WRAC. The first visit is free so take advantage if you're in town or new to the WRAC. You can also get a punch card which is an inexpensive way to take classes---it works out to $8 a class.

Letting go into the holidays.....Ommmmmm....

Namaste,

Dean

WRAC Open House

Come to the WRAC Open House this Saturday, December 4th from 12:30-2:30. We're demonstrating classes so you can get a free half hour each of Zumba, Cycling, Group Power, and a quick Power Yoga class (2-2:30). This would be a great way to get your practice/workout in with some really fun people. The WRAC is at 1913 Skyline Dr. in Wenatchee. The phone number is 509-662-3544.

We're on Winter Break for class at Wenatchee Valley College. Please spread the word to register now for Winter Quarter.

This week's yoga interval practice:

Keep Moving and Breathing!

Surya Namaskara A 1-2
Utkatasana flow---Chair Pose to standing. Inhale down. Exhale up. Do 10!
Surya Namaskara A 1-2
Chatturangas! Do 12--inhale up and exhale down.
Surya Namaskara A 1-2
Plank Position on your elbows. Hold it for a minute.
Surya Namaskara A 1-2
Yoga Burpees! Start standing. Flow over to Uttanasana. Jump back to Plank. Jump back to Uttanasana. Stand. Repeat 10 times.

You did it!

Now repeat the sequence again.

Namaste,

Dean

Yoga makes you feel good

Check out this article at Science Daily. http://www.sciencedaily.com/releases/2010/11/101111160539.htm

I apologize for making you cut and paste to get there but I'm using Safari. One of these days I'll switch over to Firefox.

The study found that yoga has a greater positive effect on mood and anxiety level than other forms of exercise. You already knew that but nice to have it verified. It seems that yoga increases the level of GABA in the thalamus. The authors suggest that yoga stimulates specific brain areas, thereby giving rise to changes in neurotransmitters such as GABA.

Om.

Have a great weekend!

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

Eat Your Vegetables!

Okay---I'm still at it. Vegan for about three weeks now. I feel good with lots of energy. Here is a list of books I've been reading for you to take a look at.

THE ENGINE 2 DIET by Rip Esseltyne--- The faux meat loaf recipe was incredible!
EAT TO LIVE by Joel Fuhrman--- Eat a pound of raw veggies and a pound cooked a day.
SKINNY BASTARD by Rory Freedman and Kim Barnouin---eat your veggies and laugh.
THE CHINA STUDY by T. Colin Campbell and Thomas M. Campbell---all the research you'll need or want to change your diet

Grab a bag of spinach, pick a nice restorative asana, and do some reading.


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

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

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

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

Yoga Podcast

Some of you asked me to recommend a yoga pod cast. Eoin Finn has some that are really great and FREE!

Go to http://www.eoinfinnyoga.com/downloads.php.

Namaste,


Dean