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

2012 Yoga Predictions

Here are my predictions for the state of yoga for 2012!

1. MRT, Metabolic Resistance Training, will hit yoga. MRT is anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery---think fast Sun Salutations and lots of them---Ashtanga!

2. Arial/hammock/trapeze/swing/hanging yoga will be showing up in more studios and draw a whole new crowd in the doors.

3. Hot classes will continue become the norm and get hotter.

4. More and more mainstream products will be marketed directly to yoga practitioners----remember coconut water?

5. Yoga teacher trainings and the certification money machines will dry up. You are your own guru.

6. The go to diet will be raw, gluten free, and vegan.

7. More yoga classes will be shorter, 30-40 minutes.

8. There will be Personal Trainers that advertise and exclusively use yoga for training.

9. High School sports teams will require yoga classes like they used to require time in the weight room.

10. Yogis, including me, will have better intentions because the road to hell is paved with good ones.

Have the happiest year ever!

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

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

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

Your practice is everywhere!

Try these two moves to increase your hip mobility!

1. Spiderman walks---a form of Banarasana.

http://www.youtube.com/watch?v=VreocgjJ36A&feature=player_embedded

2. Cradle walks---kind of a walking form of Ardha Baddha Padma Padottanasana.

http://www.youtube.com/watch?v=ifn8Nclbz_U&feature=player_embedded

Fun!

Now take a minute to be conscious of your breath.


Namaste,


Dean

Down Dog Push-Ups!

It was a great Saturday class at the WRAC. Thank you all for showing up!

As part of our warm-up we did some push-ups in Adho Mukha Svanasana, Down Dog. We dropped our heads to the floor and worked our shoulders in an amazing way.

For tonight's warm-up, we'll do some half vinyasas on our knees and then some ab contractions. Still on our hands and knees we'll begin by drawing our knees, one at-a-time to our elbows---then to opposite elbows---and then from a knee out position (dog at a fire hydrant) moving out and up to the elbow.

I'm also planning on doing several flows from standing to Uttanasana, forward fold, then to Utkatasana, Chair Pose, and then back up to Tadasana! Fold, squat and stand---let the prana flow. Yoga intervals!

I'm thinking about how in the Feldenkrais Method, they say even visualizing a movement changes your body image and helps remove mental and physical limitations. Close your eyes and do a Surya Namaskara A, Sun Salutation right now. How did that feel?

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

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

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

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