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

I'm back!

I'm back and I'm leaner. I've lost weight, about 30 lbs, and yes, it has changed my practice. Some poses are more difficult and some are easier.

I used Joel Fuhrman's 6-week plan from his book, EAT TO LIVE, as my food guide. I started out vegan but now I'm even more clean, ever lean, and totally unprocessed vegan Dean!

I'm still strong and brawny---I'm not giving that up----and the journey continues to unfold.

If you are interested, I'll keep you posted.

My first hint for weight loss is you not only have to practice yoga on your mat but also at the dinner table. Commit to consciously breathing before you eat, while you eat, and after you eat.


Namaste,


Dean

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

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

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

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

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

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

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

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

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

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

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

New Yoga Circuit

Yoga Circuit #2

I had to include the picture of Arnold in Utkatasana with a little weight on his back! Take a deep breath and here you go!


1. Warm up gently and then fold over in Uttanasana. Grab your elbows and feel the breath move in and out. Soften the knees a little and go a little lower. Establish your intention to breathe and stay moving through the entire sequence. When you’ve ready come on up and get started.
2. Start with 2 Surya Namaskara A’s or your favorite Sun Salutation.
3. Move right into an Utkatasana, Chair Pose, flow. With hands over head, biceps by ears, move into Utkatasana on the inhale and back up to standing on the exhale. Keep the breath and the movement flowing 10 times. Have your feet shoulder width apart and go deep in the squat. Let your rear go!
4. 2 Surya Namaskara A’s.
5. Chatturanga Dandasana (pushups) in a flow. 10 of them. Inhale up and exhale down.
6. 2 Surya Namaskara A’s
7. Navasana (Boat Pose) flow. Inhale in Navasana exhale Ardha Navasna ---lowering legs halfway and the lower back to the floor 10 times.
8. 2 more Surya Namaskara A’s
9. Banarasana Flow, Monkey Pose. From Adho Mukha Svanasana, Down Dog, lunge with the right foot to the outside of the right hand. Return the foot and lunge with the left foot to the outside of the left hand. Inhale on the lunge and exhale on the return. Do 10 on each side.
10. Repeat the entire sequence.
11. Finish out with Baddha Konasana, Butterfly Pose, Paschimottanasana, Forward Fold, Jathari Parivarttanasana, on your back twist.
12. Savasana!

Namaste!

Dean