108 Sun Salutations/Yoga and weights

We're doing 108 Sun Salutations at the WRAC on December 22nd at 9 am till around noon.   So if you are in Wenatchee, WA on that Saturday you are welcome to join us.  The event is free and you will be with some incredible people.   We're discussing whether we should take turns leading it but I'm more into letting people just count their own and practice at their own rate.   If you are reading this, what do you think?   If you've done it before, what worked.   I'm hoping this turns into an annual event.  

Okay, I read a post from a yogi I follow and admire that was saying that you couldn't weight train and do yoga.   I haven't written to him yet but I get this all the time.  Yes, doing squats makes my hips tight but it also gives me strong legs and increases my lean body mass which burns more fat.   I then lengthen those muscles doing yoga and feel my strength and flexibility.   Yes, I know it isn't the same kind of strength you get from the muscles you develop doing yoga.  However, it is okay to have big biceps and be flexible.  Lifting weights and doing yoga is YOGA!   It is the union of the opposites from which something new can be born---deeper awareness and acceptance of my body and the ultimate truth that my body isn't real.   

To add to this paradox, I'm going to take my intention to lower my body weight some more into my 108 practice and I'm going to lead a weight lifting class the hour before we start!

Namaste,

Dean

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

2012 Yoga Predictions

Here are my predictions for the state of yoga for 2012!

1. MRT, Metabolic Resistance Training, will hit yoga. MRT is anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery---think fast Sun Salutations and lots of them---Ashtanga!

2. Arial/hammock/trapeze/swing/hanging yoga will be showing up in more studios and draw a whole new crowd in the doors.

3. Hot classes will continue become the norm and get hotter.

4. More and more mainstream products will be marketed directly to yoga practitioners----remember coconut water?

5. Yoga teacher trainings and the certification money machines will dry up. You are your own guru.

6. The go to diet will be raw, gluten free, and vegan.

7. More yoga classes will be shorter, 30-40 minutes.

8. There will be Personal Trainers that advertise and exclusively use yoga for training.

9. High School sports teams will require yoga classes like they used to require time in the weight room.

10. Yogis, including me, will have better intentions because the road to hell is paved with good ones.

Have the happiest year ever!

Namaste,

Dean

2012, Yoga, Strength, Bodies, Criticism

I'm looking ahead to this new year and setting my intentions. They include getting stronger and working on my balance. I know some people might criticize my practice because it is so physical. I breathe it in, let it go, and do more Chatturangas.

The two main books for yoga are Pantajali's Sutras and the Bhagavad Gita. In my mind the Sutras are the interior road map and the Gita is about applying the internal to the physical level---taking action.

The union of who we are as spiritual and physical beings is where I think things get fun. Maybe there is no better way of realizing that union than embracing your life completely as it is right now and that takes not only a deep spiritual connection but incredible physical strength and endurance.

Here is another truth---yoga does not cure all physical ills. However, it can give us the skills to face and endure our challenges with less fear. The level of pain I see in the people in my classes and the courage they bring in working with that pain, totally inspires me. I pray for the strength and courage to be fully there with them as we struggle together to become fully alive.

Namaste,

Dean

Water!

If you aren't hydrating right now, here is more reason to go get a glass of plain water.

It seems that drinking 2 glasses of water before every meal will increase your fat loss by 44%. The more water you drink, the more fat you burn and the thriftier your body becomes with its proteins.

Look at the research here: http://www.ipwr.org/documents/WaterWeightLoss.Obesity.2009.pdf

So raise your glass!


Namaste,

Dean

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

Date Night Yoga Tonight

We're getting hot, sweaty, and breathing heavy! Sound like the perfect date? It is happening tonight at the WRAC. I'm leading the class at 6:00 pm in the gym. There will be wine and food afterward.

Here is the practice in case you can't make it.

1. Dirgha Pranayama on your back with knees bent
2. Valasana Kriya
3. Ardha Vinyasa
4. Tadasana---Parsva and Urdhva
5. Surya Namaskara A
6. Surya Namaskara B
7. Banarasana
8. Gurudasana
9. Warrior Series including Warrior III and finishing with Urdhava Prasarita Eka Padasana
10. Vinyasa to Eka Pada Raja Kapotanasana
11. Ardha Dhanurasana to Dhanurasana
12. Makarasana
13. Navasana, Ubhaya Pandangusthasana
14. Vinyasa to Janu Sirsasana, Parivritta Janu Sirsasana, moving up into Ardha Mandalasana---half circle pose
15. Marichyasana A, B
16. Paschimottanasana
17. Baddha Konasana
18. Setu Bandhasana
19. Sarvangasana
20. Halasana
21. Jathari Parivartanasana
22. Savasana



Namaste,

Dean