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Happy New Year from Cambodia
Dear SoCalRunners,
Got up at 4:30 this morning, ran 6 miles to an ancient Hindu Temple, Angkor Wat. Which is the largest Temple in the world. Did my sun salutions and HP yoga routine with Vishnu, Shiva, and Apsara looking on while the sun rose. Saw a massive mural covering the battle of Kurukshetra with Arjuna and Krishna. Visited many Hindu and Buddhist temples that are elaborately decorated and located in the middle of a Jungle.
Its like I’m in Spiritual Disneyland.
Then I must of been the only tourist out of thousands that walked home. Nobody could understand. But you aspiring yogis and ChiRunners know exactly what I was doing. It takes work to be strong and fit.
Do the work yogis and runners. That’s the best New Years Resolution you can make to yourself. That you will take the hard road while everyone else succumbs to a life of lazy pleasure. Walk, run, bike, make your own silly yoga routines, whatever it takes to push yourself to doing more than you think you can do. A yoga of possibilities and infinite potentials begins with just walking around your neighborhood.
Thanks for a fantastic year everyone. This year was one of the best of my life and that was largely due to being part of such a magical group of runners.
It has been a true honor to teach you this past year and I look forward giving more running and yoga lessons.
Happy New Year and Namaste,
Gary
Yoga Practice (Part 2) - Quieting the Mind
The mind thinks 72,000 thoughts a day.
Okay, you think that’s a high number. Then set your watch to beep in five minutes and just sit quietly counting your breaths and see how many thoughts pop up in your brain.
Now do you believe?
Sutra 1.2
Yoga Citta Vritti Nirodhah
“The restraint of the modifications of the mind is yoga”.
This is from Patanjali’s sutra’s written 2,500 years ago. Before that were the Vedas…poems stories, epics, songs, of ancient India. Patanjali was an ancient scholar who read through the Vedas and extracted its most important teachings which he summarized in the Sutras. Kind of a Yoga for Dummies of the ancient texts.
A sutra is a strict concise saying of truth. Sutras are the heart of yoga. The teacher is the prana (life force) that brings them to life. Like a good Shakespeare teacher, a good yoga instructor can make the sutras seem like laser beams of wisdom. I heard somewhere that doing yoga without studying the sutras is like having spaghetti without the sauce, and well while some people might like the plain noodles, most prefer to be cleaning the plate with a soft baked breadstick.
So what is the goal of yoga? What is the point of some of these crazy poses we put you through?
The goal of yoga is is clear your windshield of dirty thinking. Imagine your mind is a windshield. Ideally you want a clean windshield (VIDYA) which enables you to percieve life clearly, calmly, and peacefully. When your mind is clear, you can see the truth and then take the appropriate action. However, according to the sutras, our minds are dirty like they’ve been in the Baja 100 race. Instead of correct understanding (VIDYA), we have incorrect understanding about life (AVIDYA), So with this dirty windshield, we go through life discontent, anxious, angry, fearful, unhappy, and other assorted ailments because we don’t see life correctly but with a twisted warped perception.
For example of this, say you have finished a hard day at work and return home. You planned to run (Intention) 40 minutes as part of your training schedule. Then a little thought comes into your brain “but its cold outside”. The thought then gets worse, “and I don’t have any warm running gear”, and “besides, its getting dark”. Then the thought comes across your mind, “I won’t run tonight”, “I can run tomorrow”. But your intention all along was to run. In this way your actions now contribute to an even greater level of misunderstandings until it gets to a point of habituation called SAMSKARA.
This SAMSKARA now becomes your life. You sit driving to work. You sit at work. Your thinking prevents you from working out at night, and then you sit in front of the TV eating junk to hide the guilt you have from a broken obligation to yourself to go for that run.
So yoga can help us break this cycle. Yoga allows us to take action mindfully, gracefully, elegantly, with strength, focus, and breath all of which we work on in practice. So by cultivating a focused mind in practice, and by doing all the other wonderful things such as elongating the spine, opening the lungs, stimulating the inner organs, stretching the muscles, we open ourselves to new possibilities in our bodies. We learn the truth about our bodies, our strengths, weaknesses, flexibilities, tightnesses. We learn some truth about how our bodies move and breath.
And all this knowledge will illuminate all aspects of your life. You won’t even have to strain or overexert yourself. Your life like your practice will find more peace, grace, and energy.
And you can come home, put on running shoes, leave your house and have the most amazing spiritual run noticing the thousand colors of a late fall in our beloved Southern California…without your mind getting in the way.
Ultimately, this creates more focus, and the ability to see situations for what they really are. Thus we don’t see through a dirty windshield anymore, but rather the light of life comes shining through so clearly that we know what to do for our health, happiness, prosperity, spirits, and relationships.
This is the promise of yoga.
How can you apply this to your practice and your life?
Easy…
1. Quit thinking so damn much.
2. Roll out your mat everyday and do your yoga. Don’t think about whether you’re doing it right or wrong. Just do it.
3. Tune into your breath in your practice instead of your scattered mind.
So today after you’ve practiced your yoga, and had 71,599 thoughts instead of 72,000 then you’ve been doing your yoga.
Sita Ram
Gary Yoga teacher and fellow overthinker
RunCast 14 - Yoga Shiva
Watch Video Large Screen or for XP Users
Honoring my yoga teachers Rosie Good and Steve Ilg.
Music and lyrics by Krishna Das on album Live on Earth.
Best album I have bought in a long, long time.
Sita Ram,
Gary Smith, Certified Yoga Instructor
*video cast - God and Gary Smith, recorded by Steve Mackel
Yoga Practice (Part I.)
For the next few weeks I will try to do some teaching on the philosophy and practice of yoga.
My introduction to yoga came about three years ago when I went to a class at my local YMCA. Immediately I liked the stretching, as a runner, I had very tight hamstrings. Also as a runner, and I don’t know if all of you are the same, I have an overactive mind. So the sitting, counting of breaths, balance poses all helped to calm my mind.
I was learning to salsa dance at the time. And was driving all over the city trying to find classes/partners/clubs etc. All that driving on top of an already busy commuting lifestyle was stressing me out!!! Though I didn’t quite realize it at the time.
So one night I went to a local yoga studio in San Pedro, and took a class. There I met my teacher, Rosie Good. Soon after, I began going to yoga classes instead of dance classes, and began to find some peace from my crazy life at the time. But more than anything, I began to feel comfortable in my own skin. And I began growing spiritually.
This to me is what we learn from yoga practice.
Yoga goes back centuries, certainly hundreds of years before Christ, and maybe much further than that. The first written record of yoga as a system was recorded by a scholar and teacher named Patanjali in the Yoga Sutra, written about the second century B.C.
Yoga is not a religion. Rather yoga is better viewed as a science of transformation. The transformation you will experience from your yoga practice is learning about and manifesting your true self. That true self according to the yogic texts is your spiritual self, the Brahmin. Because yoga is not a religion, it can be practiced by any religion, Christians, Hindus, Buddhists, Muslims, etc. In fact, you will find, as you practice more and more yoga, that it deepens what religious faith that you have.
There are many different definitions of yoga but the one I love the most is Union. The very word “yoga” refers to this as the root “yuj” meaning unity or Yoke. We are always trying to unify in our practice, our goal is to get two or more things working together peacefully and elegantly.
That is why in our classes the teacher will constantly remind you to breathe and to move with your breath. This is an important point. Yoga is not just physical exercise. The poses, called Asanas, are only one of eight parts of the royal yoga path. In Los Angeles there are many teachers and schools and even the media likes to portray yoga as exercise. You can understand why when you see the bodies of Madonna, Jennifer Aniston, and Jennifer Lopez, all yoga practitioners. And while you will lose weight, gain muscle, and improve your body through yoga, this is not the goal.
The ancient texts all teach us that we should practice our yoga throughout our day. Not just on the mat or after a long run. And I have two simple exercises that will help you with that.
1. Set your intention. Before you do anything, wash the dishes, walk the dog, work on a computer, go for a run, take a second to set your intention. Take a deep breath or two, and ask yourself or God, what would you like to accomplish before you take the action. Then close your eyes, and visualize that manifesting. Examples of intentions could include: a clean kitchen, fresh air, having fun, writing a poem, or improving your arm swing (ChiRunning). Then keep that goal in mind as you do your action. Your mind will drift. You will get distracted. But just keep returning to your intention. Then do what it takes to finish the action. Don’t quit. Never give up. As Steve’s teacher tells him, “If you fall off the bike, just get back on”. So when we unify our intentions with our actions we are practicing yoga.
2. Tune into your breathing. Just take long slow deep breaths continuously throughout the day. Especially when you are doing exercise. And start to turn your mind’s attention to your breath instead of to all your mind waves (chitta vrittis). When we do this, we are practicing yoga.
Yes, yoga can be that simple.
The poses are fantastic also. Patanjali also taught us that by calming our bodies through the poses, we calm our breath and our minds. Then we can sit quietly and observe who we really are.
So for this reason, be sure to attend a yoga class once a week. Look around, visit different studios and teachers, until you walk into an ashram (place of teaching) speak to the teacher, and immediately get a deep sense of love and belonging, and this is where you should learn and practice. Keep on looking you will find it.
Namaste
Gary
p.s. My yoga teacher (Rosie) has classes seven days a week in San Pedro. If you go, tell her Gary said “Hi”.
First Annual - “Burn the Bird” Workout
Most of our Burn the Bird crew at Vicious Cycle Fitness studio
You gotta love it if your schedule allows you to dedicate certain long weekends to some longer training sessions, then throw a race, add good company, great food and sign me up.
The Thanksgiving Day holiday has turned into that type of training weekend. You probably read about yesterday, today was another phenomenal training day. It started out with a Sunrider herbal Ilg Supreme shake, (you’ll have to email me for the ingredients of my secret weapon), 40-minute ride to the studio, then the first annual “Burn the Bird” workout. 11 of us met at Vicious Cycle Fitness for meditation, indoor cycling and yoga.
The idea for this workout was directly borrowed from Coach Steve Ilg. After the meditation we warmed up on the bikes for 20 minutes then when into the classic Ilg “Minutes are Forever” workout. We cooled down and focused on the union between breath and posture while performing some beautiful yoga. 2 hours later it was time to ride home and eat some leftovers. It is a good thing I am riding 80 miles tomorrow because now I have to burn off leftovers.
Namaste, Steve Mackel, CHt
Steve’s First Ever “Burn The Bird” Workout - This Friday
Indoor Cycling Classes are Great Cross-Training for Runners
This Friday, November 24, 2006 at Vicious Cycle Fitness Training Center in South Pasadena. Burn The Bird starts at 9:50. Click Here for Directions and Phone Number
This workout was inspired by Coach Ilg’s “Earn your Bird” Thanksgiving Day triathlon. His day consisted of meditation, High Performance Yoga® and trail running. My post-Thanksgiving Day workout will consist of meditation, indoor cycling and yoga.
The workout starts at 9:50 for a short meditation, followed by a 50 min indoor cycling class then a 30 minutes yoga session. This is a great way to kick-off the holiday season. Please bring a yoga mat if you have one and be prepared to sweat. $15 per participant. You can call the studio to reserve a bike.
Train Focused, Steve Mackel USA Cycling Coach
SPECIAL WEEKNIGHT TRAINING RUN
Join the Beach Runners this Tuesday for a special weeknight traning run: L-R Steve, Donald and Gary
SoCalRunning.com Friends,
SPECIAL WEEKNIGHT TRAINING RUN THIS TUESDAY, November 21, 2006, starting at 6:30 PM, join the Beach Runners at Buono’s Restaurant in Downtown Long Beach, 250-A W. Ocean Blvd. 562-432-2211. We will go for a 45-50 minute training run followed by some yoga. Dinner is included, or at least a lot of yummy food. All you have to do is help with the tip. We ask that you donate $3-5 per person and pay for you own beer or soda. You’ll have to find parking, there is some on the street and lots around the area. The restaurant is west of Pine on the South side of the street. Walk through the restaurant to the back to find us. Dinner is at 7:30 PM. Feel free to join us late even if you can’t make the run. This is a fun social night too.
Everyone is welcome!
Beginning Saturday, November 11, The Beach Runners Marathon and Half Marathon Training Program Kicks Off New Program
The Program:
Beginning Saturday, November 11, the Beach Runners marathon and half marathon training program will meet every Saturday for 18 week. The Beach Runners will be training for the Catalina Marathon, Los Angeles Marathon or any other Spring marathon or half marathon.
Included in the program:
*18-week professionally coached, featuring the proprietary Marayoga training program using the ChiRunning® techniques.
*1 hour group ChiRunning® lesson
*Weekly training articles
*The book “ChiRunning” by Danny Dreyer
*Beach Runners shirt
*Saturday group runs and some weeknight runs
*Special discounts
Cost: $150 for new Beach Runners and $130* for Alumni
*the book “ChiRunning” is not included
Beach Runner Testimonial
Hi Steve and Gary:
I just wanted to take a minute to to say thank you, not only for helping me to get through my first marathon but for making running something I truly enjoy. When I first began running with the group back in May I had only two goals in mind - I wanted to finish the marathon and I wanted to lose baby weight (from my pregnancy with my son who was born in February). I saw this program as solely a means to an end. But with each week I began to enjoy our runs more and more. As a mother of three kids under 5 with a full time job there was never a moment in my day when someone wasn’t asking for something from me. My running became time that was just for me. I looked forward to our long runs all week so I could have a chance to clear my head and meditate.
Finishing the marathon on Sunday was just the icing on the cake. The energy of the crowd and the support of the Beach Runners was amazing. I know that I could not have finished without them or the support of my amazing friends and family who kept popping up all over the course to cheer for me. After I crossed the finish line and my four year old told me that she was proud of me it brought tears to my eyes. I accomplished my goal but in the process I gained so much more than I thought I would. Thanks for everything.” Kate
The Details:
Who: The Beach Runners are a fun group of people, from the total beginner to the experienced marathoner, preparing for the Catalina, Los Angeles or any other Marathon and Half Marathon.
What: The Beach Runners Marathon Training Program is a safe, fun, professionally coached, 18-week Marathon and Half Marathon training program, specializing in working with first time marathoners and half marathoners, as well as experienced runners.
Where: The Beach Runners will meet every Saturday, starting November 2006, at Events Park next to the Queen Mary. The distance of each Saturday run will vary depending on the schedule.
When: 7:00 A.M. every Saturday starting November 11, 2006
I know Marayoga is a fantastic marathon training plan but don’t just take it from me, below is what Anthony had to say. Train Focused, Steve Mackel
“Steve:
I’m still a little in awe of Sunday’s marathon experience. Applying ChiRunning® techniques, staying focused and running with my fellow Beach Runners truly paid off! The last six miles were relatively easy.
The marathon was just the icing on the cake. Each week, I found myself looking forward to the Saturday morning runs and yoga sessions which were big stress relievers for me. Your positive attitude and inspirational talks are a testament to your abilities as a coach.
Thanks to you, Gary, the mentors and my fellow Beach Runners, I exceeded all of my first marathon expectations. Keep up the great work!!!
Best regards,”
Anthony Taketa
Why I Run
Instead of music
this spring dusk
I folded in a
piece of paper
and a pilot pencil
in a running belt
Hoping for a
poem and a
sunset this dusk
Music had propelled
me through a
season of sunny
Calfornia winter trail runs
as I sliced through the
steep rocky hills of Palos Verdes
And in this moment between
day and night
this moment of the
change of days
I stood looking at my
iriver loaded with yoga jams
gospel
afro funk
nutrition podcasts
And desires for aural company
screamed to join me this dusk
To run with me
To see the hills I would see
The flowers
But to run with no music
To run with just
me
scared me
Who would I find on the run?
A hypocritical coach who should have
run yesterday, the day before, the days,
the months, before?
A beer belly that will not leave me?
A lonely young man on a lonely trail
yet again?
And I had to find just a little
courage just a little to
do something just a little
different a little more scary
a little more on edge into
the great unknowns of my life
leaving my trusted music
on the front seat of my old
red toyota truck
And I looked up to a Hill
covered in Mustard Yellows
and with the beep of a metronome
I headed towards it not knowing
the distance, the time, nothing
more than this dusk, this dusk
I would do something different
And I soon found company
the softness of my old running shoes
the light dribble of rain on my shoulders
the gliding of my arms
and my breath
And hills steep and overgrown
buses, and a sea of Mustard
And I reflected on my faith
in God and how I have
so MUCH deep faith but so
little faith in the little
things in my life, the
anxieties, the worries, the
bills, the little calls to make, the
cards I should send, the
people I would love if only I could do the
little things that mean so much for the
loved one ones in my life who are waiting
for all those little things in my heart that
would show that yes I care about all the
little things that mean so much to show the
care and consideration
And I arrived at that hilltop
surrounded by mustard
And saw no sunset
but breathed zazen
and chanted OM
and thanked GOD
with what little gratitude
I had for all the sumptuous
harvests of that winter
And pulled out this folded
piece of paper and the
pencil
And while I didn’t find myself
I found this poem
a pillbug
two snails
an almost full moon
and the reasons I run
RunCast7-LA Sutra Duathlon
You can visit his website at http://www.wholisticfitness.com/
If you are having problems watching this then I’d recommend
a) Download recent copy of quicktime player at www.apple.com
b) Or watch the video here at blip.tv
Namaste
Gary
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Co-Founders
