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

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

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

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

SQUAT!

You have to do Malasana and you have to do it a lot. This pose is amazing and totally brawny.

In Malasana you surrender to gravity, your hips open, and your back smiles. Do it at least 3 times a day and hold it for as long as you can. Start with 10 breaths. Make sure you let your tailbone sink down and stay in the pose long enough for those hip flexors to feel safe enough to let go.

Here is the link to Yoga Journal (where I got the picture) and explicit instructions for getting into the pose. http://www.yogajournal.com/poses/2472

Breathe and reap the benefits!

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