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

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

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

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

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

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

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

So Hum

SO HUM---Say it just like it is spelled---SO HUM. Now breathe in and silently say SO. On the exhale, silently say HUM. Close your eyes and keep going. You are using the mantra SO HUM to concentrate on your breath. This is basic meditation.

If you want, find a comfortable seated position with your feet flat on the floor. If your mind wanders, come back to your inspiration, your exhale and SO HUM. Start with 5 minutes and work your way up to 20-30.

SO can be translated as "I am" and HUM can be translated as "That". SO HUM can mean, "I am That"---that breathing through us all.

Namaste,


Dean

Luke's Pod Cast

Namaste!

Here is the location of my son Luke's pod cast practice: http://www.archive.org/details/SuryaNamaskaraWithSpinalWarmup_789

He also invites you to join his "be happy yoga" Facebook group for additional practices with stick figures.

Go to: http://www.facebook.com/group.php?gid=105926388530

Om Shanti,

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

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