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

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

Vegetables!

Vegetables and lots of them. I watched Fat, Sick, and Nearly Dead last night. If you have Charter-On-Demand it is there. It is an incredibly inspiring documentary on the extraordinary---and for these people quick---transformation through eating, juicing, and drinking plants. It is funny and touching and never boring. It isn't preachy at all and extremely practical. There are a couple of spots where it looks like they are doing some yoga poses!

Website here: http://www.fatsickandnearlydead.com/

Watch it!

Its a rainy day. I've got my yoga toes on. I just finished my morning practice including 50 Chauttaranguas! Time to throw some fruit in the Vitamix!

I'm on the schedule to teach next Saturday, the 21st at 9 am at the WRAC. New, earlier time---come join me.

Breathe deep and eat your veggies!

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

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

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

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

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