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

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

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

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

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

End of Summer Quarter at WVC

August 24 is the last class for the Summer Quarter at WVC. You can go to their website and sign up for Fall Quarter now!

Last week both classes were held outside. It was incredible. Balance takes on a whole new meaning standing on uneven ground. What a great lesson! It is easy to work on balance when things are stable and the same. When they are uneven and fluctuating it gets a little harder. Hopefully your breath and the intention to practice are constant.

I take a weight-lifting class from Tammi Flynn, who, after having three kids, took third in bodybuilding nationals and one of many things I've learned from her is that if you do the same thing you get the same results. You need to challenge yourself to grow!

I was out-of-town and took a Bikram class. Oddly you do the same poses in every class but the heat is so overwhelming. Let's just say, I was challenged by the change in temperature.

What could you do today to change things up and increase your growth?

Enjoy the rest of the summer!

Namaste,


Dean

Class starts next week

Classes start at Wenatchee Valley College next Tuesday, June 29. Power Yoga is at 5:30 and the gentle, Yoga For Backs class starts at 6:30.

Practicing yoga with a group of wonderful, supportive people in the summer---does it get any better than that?

If you are worried about the Power Yoga class being too much---although you should always do less than you can---come and try it before you register.

To register, go to www.wvc.edu and click on Continuing Education. The classes are under the category, Health and Wellness.

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

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

Spring Practice #1

Here is a practice to keep you ready for WVC Class starting April 6


1. Take a breath---actually 5 of them of the 3 part variety
2. Surya Namaskara A---aim for 5 today.
3. Malasana---squat down with elbows inside your knees and hands in prayer----BREATHE!
4. Surya Namaskara B---2!
5. Uttanasana (bend over with interlaced fingers behind your back) and feel your shoulders open and the backs of your legs release.
6. Standing upright, raise your arms, and do a sweet little Back Bend
7. Half bow---Utthita Ardha Dhanurasana---grab the outside of your right foot with your right hand and lift. Left hand is straight up and then forward.
8. Warrior I, Warrior II, Trikonasana (triangle pose) , Parivritta Trikonasana (twisting triangle pose)
9. Come to standing and do a Vinyasa
10. Baddha Konasana--bound angle pose
11. Paschimottonasana---straight leg on the floor pose
12. Udhava Prasarita Padasana---leg raises---as many as you want!
13. Bridge---Setu Bandhasana
14. Lying Twist
15. Savasana


Namaste,


Dean

WVC Spring Quarter Power Yoga Class

If you haven't registered for the Spring Quarter Power Yoga class at WVC---now is the time!

Go to: http://www.wvc.edu/

Class starts on Tuesday, April 6!

Namaste,


Dean

Winter to Spring

Winter Quarter is over at WVC. Spring classes start up again on April 6. Keep practicing until then. I'll post workouts the next few days to give you some ideas for your own practice.

For now---do 5 Surya Namaskara A's and then 2 Surya Namaskara B's and breathe DEEP!

Namaste,

Dean

Bring A Friend!

We're almost at mid-term for classes at Wenatchee Valley College. The test this quarter is very, very easy because if you are breathing, you are doing class perfectly!

However, I do want to remind you that it is perfectly okay to bring a friend or family member to class so they can try it out. We'll encourage them to do "less than they can" and just enjoy the company of an exceptional group of people.

Power Yoga is at 5:30 pm and the Back Class is at 6:30. Both are scheduled for the Campus Theater.

Namaste,

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

Winter Yoga

It is 2 weeks before Christmas. Time to really focus on the breath to be able to enjoy all the good things going on around you. I'm especially trying to stay aware when I partake of the incredible food available in abundance this time of year by taking at least a single 3 part breath before each time I eat. The breath can pull me into awareness and acceptance---a good thing. Give it a try but go easy on yourself. Personally, I find this practice very difficult. Simple does not mean easy.

Classes start up again at Wenatchee Valley College on Tuesday, January 5, 2010! Power Yoga is at 5:30 and the gentle class, Back Yoga, begins at 6:30. Last day of class is March 9. Register online by going to http://www.wvc.edu/. The classes are under Continuing Education, Health and Wellness.

Power Yoga classes are on-going at the WRAC every Monday and Wednesday at 6:45 pm including December 21, 23, 28, and the 30th. Come out of the cold and do some yoga!

I started looking at asanas that were specific for skiing and ended up with enough for a full class! Seems that the lengthening, strengthening, focus, and breath work of Power Yoga are just what you need to take with you when you head up to the hill. If you plan on skiing this winter---come to class before and after!

Namaste,

Dean

YOGA THIS WEEK!

I seem to be running behind schedule on everything including letting people know when class is. It is time to concentrate on the breath and let go. Om Shanti.

There will be Power Yoga Class today and next Tuesday at Wenatchee Valley College in the Campus Theater at 5:30 pm. These are make-up, free classes so bring your friends or anyone that wants to try out the class.

Also, this coming Saturday, December 5, there is a holiday open-house at the WRAC from 12:30 pm to 2:30 pm. There will be 30 minute demonstration classes including Power Yoga. Check out the WRAC and take a free Zumba, Group Power, Cycle and of course, a Power Yoga Class.

Keep the peace and bliss flowing!

Dean

Falling

In class, I pretty much always say to a person that falls out of a standing pose, "Extra points for falling!"

I don' t want people to hurt themselves, but I don't want them to be embarrassed by coming out-of-balance. As a kid, didn't you love testing your balance? Didn't falling just mean getting up and trying again? We need to cultivate the same quality in our practice and in our lives.

It is only by finding our selves out-of-balance that we are aware of when we are in-balance. So how about feeling some gratitude for falling?

It is recommended that you sit part of the day on the floor. Your risk of falling decreases and your yoga practice improves by simply getting down on the floor and sitting for at least fifteen minutes a day. What a simple elegant practice! Sit down, come to your breath, and you are doing yoga. Now that is balance.

My fall schedule is in full swing! Please feel free to drop in on any class and give it a try.

I'll be teaching at the WALE Conference, October 2, at the Wenatchee Convention Center at 7:15 am and 4:15 pm. Both classes will be gentle with mostly standing poses and restorative chair poses. I don't know the room numbers, but if you are prepared to scout around a little, you are welcome to attend.

Namaste,

Dean