I'm back!

I'm back and I'm leaner. I've lost weight, about 30 lbs, and yes, it has changed my practice. Some poses are more difficult and some are easier.

I used Joel Fuhrman's 6-week plan from his book, EAT TO LIVE, as my food guide. I started out vegan but now I'm even more clean, ever lean, and totally unprocessed vegan Dean!

I'm still strong and brawny---I'm not giving that up----and the journey continues to unfold.

If you are interested, I'll keep you posted.

My first hint for weight loss is you not only have to practice yoga on your mat but also at the dinner table. Commit to consciously breathing before you eat, while you eat, and after you eat.


Namaste,


Dean

July, Simply Raw, and Change

My daughter-in-law recommended the documentary, SIMPLY RAW: REVERSING DIABETES IN 30 DAYS. It is the story of 5 people with diabetes 2 and 1 person with diabetes 1 who head to the Tree of Life Rejuvenation Center in Arizona and switch to a vegan, raw food diet. Most of them had symptom turn around within a week. The real story for me was their resistance to change. Even when we know what is the best for us---what is going to make us the healthiest---we choose against it.

In my own life, I've noticed that I have to build an enormous amount of evidence that a change will benefit me before I can make and commit to it. How do you change? When have you made a positive change in your life and stuck with it? What did it take to get you there?

I'm trying to eat more raw foods and am mostly resisting it because I'm not that into food preparation and it seems like every raw dish is pretty labor intensive. Although last night, for dessert, I juiced some apricots and the results were so good. The thick texture and mixture of sweet and tart flavors were the essence of July for me. Good evidence.

I'm back in the Studio at the WRAC and due to popular demand, the Saturday classes are back! I'm teaching both this Saturday the 23d and next Saturday July 30th at 9 am. Please join me.

Namaste,

Dean

Baggage

Just thinking about letting go and the idea of Vairagya, non-attachment.

I had a dream where I'm at the airport. My car is loaded full with people and baggage yet I'm at the carousel pulling more suitcases off as fast as I can. Finally, I look down at the huge pile of baggage around me and notice that the tags identify them as not belonging to me.

Seems my unconscious thinks I should be noticing when I'm taking on other people's stuff and not dealing with my own.

Whose baggage are you carrying? Take a breath and set it down.

Namaste,

Dean

Book

If you don't already have a copy of MEDITATIONS FROM THE MAT by Rolf Gates get it. It is wonderful way to start your day. He takes you through the Yamas and Niyamas using practical applications. He also covers a lot of other territory. I find it really valuable to help me set my intention for the day. It is available on Amazon.


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

Get on your mat

Home Practice 2

1. On your back, feet flat on the floor knees up---breathing in and then pressing the lower back into the floor on the exhale 8x
2. Same position, three part breath 5x (Dirgha Pranayama)
3. Roll over onto all fours coming into Child’s Pose
4. From here come to Down Dog/Adho Mukha Svanasana
5. Uttanasana---standing bent over and grabbing elbows releasing the back
6. Slowly come up into Tadasana.
7. Surya Namaskara A---take it slow for 2x
8. Surya Namaskara B---2x ending in Down Dog
9. Come to standing and Side Bend on both sides
10. Simple Balancing pose---Utthita Hasta Padangusthasana/peace fingers grab your big toe and extend
11. Vinyasa into Warrior I, Warrior II, Reverse Warrior, Triangle and Reverse Triangle,
12. Repeat other side---Warrior I, Warrior II, Triangle, Reverse Triangle
13. Lunge to Prayer Twist and then to Eka Pada Raja Kapotanasana/Pigeon---then repeat on the other side
14. Come to standing and then Vinyasa down to a seated position
15. Paschimottanasana/Seated Forward Fold
16. Navasana/Boat Pose----work those abs
17. Roll onto your back for Lying Twist
18. Savasana
19. NAMASTE!

August Practice #1

Dean’s Practice #1 for August/September 2009

1. Three-Part Breath---do 5

2. Valasana/Cat Flow

3. Side Arm Balance/Vishistasana---keeping your forearm on the floor to work your core

4. Balasana/Child's Pose to Adho Mukha Svanasana/Down Dog

5. Surya Namaskara A---do at least 2

6. Surya Namskara B---do 2 of these also

7. Garudasana---Eagle Pose, right leg over, right arm under, repeat left leg over, left arm under

8. Malasana---squat, hands in prayer position, elbows inside knees, drop your tailbone

9. Vinyasa to Warrior I, Warrior II, Triangle Pose, Twisting Triangle, come forward both hands to your leg or floor and then back up to Warrior I. Vinyasa and repeat on the other side

10. Vinyasa to Down Dog and take your leg through to Pigeon Pose. Come back to Down Dog and then come up to standing

11. Vinyasa to Ardha Dhanurasana/Bow Pose, return to Down Dog and come to standing

12. Vinyasa to Navasana/Boat Pose

13. Janu Sirsasana/Seated with one foot against the opposite leg, then bend forward

14. Upavistha Konasana/Seated Spread Leg Pose, bend forward

15. Purvottanasana/Reverse Table Pose

16. Lying Twist

17. Savasana---relax for at least 5 minutes

Om Shanti

Namaste!

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.