Foundation

Everyone gets back pain, especially Brawny Yogis. There is nothing like kriyas from Down Dog to Up Dog or Weighted Wide-legged Squats to make me say "ouch." So I was eating lunch at Lemolos---excellent vegan sandwich, the Powerhouse, and the vegan tomato soup---and I saw a woman who used to come to the WRAC regularly. She said she'd slowed down because of her back but was reading this book, FOUNDATION by Dr. Eric Goodman and Peter Park and it was helping.

I downloaded the enhanced version an hour later and I've been doing their series of exercises for three weeks. I'm amazed. I'm feeling my posterior chain---calves, ham strings, glutes, and lower back muscles---in a totally different way. I'm moving better and feeling stronger. Don't you love it when that happens?

Go to their website at http://foundationroots.com/home. They've got a video with their Founder exercise. It looks a lot like Utkatasana, Chair/Fierce Pose, but it won't feel the same. I've been teaching people to get their weight back on their heels for years but this takes it home! Pulling your knees back from your toes and over your ankles changes everything.

Even if you don't have back pain, I recommend you get the book and do the exercises. The first series takes about 15 minutes but consider it your morning practice.

Breathe,


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

Short, deep, chair pose sequence

I found this sequence on YouTube when I was searching for new ways to work with releasing the piriformis muscle. The piriformis is that hard to reach muscle deep in the butt that, among other things, rotates the leg outward.

A lot of you know that the squat is sometimes referred to as the king of all exercises in bodybuilding. Squatting deep and heavy is an amazing experience. It is an instantaneous way to increase your feelings of personal power! This sequence gives you that experience using Utkatasana, Fierce Pose/Chair Pose and Malasana.

Start by taking a wider stance in Tadasana. Go to the edges of your mat and turn your toes out slightly. Watch your breath for a moment. Make Peace Fingers with both hands and with soft knees, bend over and grab your big toes going into Padagusthasana. Drop your head, relax your neck and release the muscles up through the backs of your legs. Breath into and feel the length and any tightness in the exterior hip flexors. Now, start bending your knees letting your butt go and lower into Malasana, or a deep squat. Feel the point where your exterior hip flexors grab and then breathe in deep and consciously let them relax on the exhale. Let your butt drop even more toward your heels. You can relax your hips even more and feel your lower back broaden and open up. Feel the power in the connection of your feet to Mother Earth. When you are ready, lift your arms to the sky, biceps by your ears, and on an inhale, push through your heels into a standing position. Wow!

Here is the link to YouTube if you want to watch the original. I would suggest trying it really slow a couple of times before you pick up the tempo!

http://www.youtube.com/watch?v=U1jC1sWTUFc



Namaste,


Dean

Fire Salutation

This one gets your fire going whether the room is heated or not! Concentrate on your breath keeping it smooth, deep and flowing. Do it quick or do it slow, make it your dance!

Agni Namaskara---Fire Salutation

Start standing in Tadasana

On an exhale fold over into Uttanasana

Inhale keep your hands down, look up and flatten your back

Lunge taking your right foot back looking forward

Put your right hand down, lift your left arm up, turn and look toward your left hand---Parivritta Parsvakonasana

Switch arms, right arm up, left arm down---Utthita Parsvakonasana

Both hands come down to the floor as you push through into Down Dog---Adho Mukha Svanasana

Exhale as you drop knees, chest, chin down to the floor, rear in the air moving into into Ashtanga Namaskara

Lower completely down to the floor and place your hands under shoulders, elbows in tight, inhale and come to Cobra Pose---Bhujanghasana

Inhale and push yourself back to Down Dog---Adho Mukha Svanasana----take a big exhale

Keeping your toes kept curled under, flow through to Up Dog on an inhale and on the next exhale move back to Down Dog, keeping the movement going for 5 breaths---Urdhva Mukha Svanasna Kriya 5 X

Lunge again---right leg forward looking forward

As you exhale, bring the left foot up next to the right bending over in Uttanasana

Inhale to look up and flatten your back, exhale back down

Huge inhale to standing---Tadasana

Hands together in front of your heart on an exhale---Samasthiti

Woo Hoo! You've got another side. Repeat the series.

Namaste,

Dean

Why is the room so hot?

To heat or not to heat the yoga room---good question. I teach both hot classes, 80-85 degrees at the WRAC and classes at WVC, where the room is set at 70 degrees.

I prefer a warm room. At 85 degrees I’m more relaxed. I’m more fluid and I don’t push myself so hard. I also feel better after class. In a 70-degree class I’m always a little worried about people getting cold and hurting themselves. I compensate for that by making sure we do stay warm by keeping the vinyasa going.

So I like what heat does for my muscles and my mind. I also like the feeling of letting go when I can sweat---it becomes a symbol of my intention to let go of what I’m holding on to.

Bikram is the king of hot with the room heated at 105 and up to 70% humidity. If you can stand it, it really does feel good. However, I personally find that when I sweat that much, by the time we are in the floor poses, my muscles need hydrating and I am less flexible.

Bikram says the benefits of heat are that the body is burning fat more effectively, your stretch is more fluid with a greater range of motion, and because you capillaries are dilated, you are more effectively oxygenating the body. He touts that your peripheral circulation is improved, like a fever you are fighting infection, and the sweat is detoxing your body and skin.

I’m unaware of any studies on the use of heat in yoga therapy but I’ll keep looking. To practice hot or not comes down to your preference. Be a yogic explorer. Try it both ways and see what feels best.

My hope is that the heat isn’t a form of asceticism or self-denial. I don’t think I’m doing it just to suffer. Although as far as suffering goes, there are far worse things in yoga classes!

Namaste,

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

Is it working?

Maybe it is enough to just remind ourselves that no matter however we perform these 5,000 year-old poses they work.

Sometimes I think I haven't progressed at all. I have a lot of the same old obstacles in my practice and my life. My inner dialog usually runs something like this: "You know nothing. How could you possibly teach? Your hips are tighter than ever. You sweat too much. You aren't breathing correctly. Stop enjoying this. Why aren't you enjoying this? Your life is a mess. Look in the mirror. Stop looking in the mirror."

For me the self-criticizing inner voice is where the struggle really is and thank God for the mat. Right there, on the floor, I'm confronted by my ever present fearful and critical self. That voice is unforgiving, never satisfied, and a task master. It is voice of the ego. I know that no matter what pose I'm in, my task is to be aware of that voice and accept it for what it is. I am not that voice. I can't fight it, I can only breathe into it and allow it to slowly quiet down.

The incredible thing about yoga is that no matter how we approach it, it works. What ever position we are in, we're going to come right up against our egos, who think they are running the show and our bodies. The wonderful thing is that there is something else in us that is loving, accepting, and on our side. As we quiet the ego, there it is, just a breath away.

Namaste,

Dean

Fall Schedule 2009

Summer is finishing up. Last class for Wenatchee Valley College is Tuesday, August 4. I'll post a weekly workout here until the next quarter starts so check back.

Fall quarter starts on Tuesday September 22. Power Yoga is at 5:30 in the Campus Theater and Back Yoga is at 6:30. Email me if you have any questions.

The Power Yoga class is $69 for 10 classes. It works out to under $7.00 per class!

Parking is best in the parking lot behind the Library/Campus Theater and you don't need a parking pass after 5 pm. Take a turn onto Nelson off Ninth St.

Go here to register: http://www.wvc.edu/ Take the Quick Jump to Continuing Education.

I am also teaching Power Yoga at the WRAC at 6:45 pm Monday and Wednesdays. Call them at 509-662-3544. Tell them you want to try out the class and they will usually let you try it for free.

Dean's Summer Schedule

I'm teaching Power Yoga at the WRAC on Monday and Wednesday nights at 6:45 pm.   If you need directions just call them at 509-662-3544. They have a punch card so you don't have to be a member to take class and if you tell them I sent you they will let you try out the class for free.   

The room is heated at 80-85 degrees.  There are mats and hand towels.   This summer we are doing some of the classes outside on the lawn as the weather permits.  

I'm also teaching a Power Yoga Class at Wenatchee Valley College on Tuesday nights at 5:30 pm in the Campus Theater.   The Summer Session ends on August 4 but registration is now open for Fall.   Feel free to drop-in and try the class.  

Back Yoga---a very gentle approach to practicing yoga for people with back or other issues is at 6:30.     

Back Yoga Class

Dean Marney Back Yoga

THE 10 MINUTE HOME SEQUENCE


Dirgha Pranayama---3 part breath---do 5.

From standing, step back with the right foot and turn it out slightly. Bend the left knee, navel and face forward, raise your arms, palms toward each other and come into Virahabdrasana I, Warrior I. Hold for 3-5 deep breaths.

Turn your body to the right, arms come down to shoulder lever, palms toward the floor, face forward, you are in Warrior II. Hold for 3-5 breaths.
Put your left hand on your left leg and straighten it moving into Trikonasana, Triangle. Hold for 3-5 breaths.

Bend your left knee and come back up to Virahabdrasaana II, Warrior II. Hold for 3-5 breaths.

Turn your body forward raising your arms back into Virahabdrasana I, Warrior I. Breathe deep for 3-5 breaths.

Big breath in and on the exhale bring the right foot up to meet the left letting your hands come to prayer position in front of your heart.

Repeat on the other side.

When you’ve done both sides, take a few minutes to just relax and watch your breath. Just watching without changing your breath leads your mind and body into a wonderful state of aware relaxation.