Up Dog Down Dog

Up Dog, Down Dog

Up Dog, Down Dog and Sun Salutations both mean the same thing. A series of strenuous exercises designed to stretch sore muscles, improve balance and flexibility, and to build strength. At Casa Nora, we work out with Bryan Kest DVD’s. Bryan is a yogi from California, who has created three levels of Power Yoga. All of my female clients love Bryan! Maybe it is his sexy voice, maybe it is because he conducts his classes without his shirt on. Who knows, and who cares. We love him, and we love the workout! My male clients have issues with him – probably for exactly the same reasons……..

Having said that, I am very proud of my male yoga clients, especially the repeat ones – Francisco (from Spain), Daniel (from the USA), Dean (from Norway), and Big Al, among others.

Lower push-up position – only hands and toes can touch the floor

But, my yoga girls are the best! The classes this season have been full almost every morning, with my girls working hard, yielding great results.

Down Dog – one of the best shoulder stretches in all of yoga

Classes start at 7:00 am every morning, and are held in the ‘churuatta’ in my garden. A non-slip yoga mat is provided, along with a white towel (to wipe off the sweat), as well as a cool bottle of water.

Up Dog – great for the arms, lower back, buttocks and legs

Yoga ultimately, is a body sculpting program. Practised consistently (3 times a week), for one month, Power Yoga will visibly change one’s body, adding long, lean muscles, improving flexibility, and building strength. Guaranteed.

Tree pose – or Standing Balancing pose

My classes have been so full this season, that I am grateful that Kathy (my daily yoga partner – on the left) enjoys practicing on the deck of the pool. Thanks Kath!

Warrior Pose – great for the thighs, buttocks and balance

Look at Kathy go! Nice position, Kath! The beauty of yoga is that it is an individual practice. It is not a race, or a competition, as every body is unique, with differing strengths and weaknesses. The point is, by executing the poses in the combinations created by Bryan, to the best of each person’s abilities, each body benefits, becoming stronger and more flexible.

One arm balancing – only one hand and one foot touch the floor

For all of the windsurfers and kitesurfers here in El Yaque, yoga is a terrific way to stretch out those sore muscles in preparation for another windy day on the water.

To all of my yoga partners – thanks for a great season! Keep practicing, and see you all next year!

Namaste

Next blog: Guests Gone Wild at Casa Nora

The Six Summits of Superman

As many of our Casa Nora house-guests know, we offer a rigorous mountain biking program, with 3 different tours offered by Big Al. That's Big Al on the left in the photo. For one of his tours, we developed the 'Killer Mountain Challenge', where we encourage our riders to make it up Killer Mountain in one try. Many have tried, but only a rare few have succeeded. Their names and images can be found in earlier blogs.

And then.......there is Superman.

Also known as John, from Norway (in the centre of the photo.) Pedro, also an avid biker, is on the right.

John, a mountain bike enthusiast and racer in Norway, will go out on a 2 hour ride early in the morning, before swimming 40 laps in a 20 metre long pool, and logging in a six hour windsurfing day. (No, I am not kidding....)

Needless to say, he summitted Killer Mountain - without any problems.

Here he is on the summit - looking relaxed and refreshed - and barely breaking a sweat!

During his next successful summit bid, he added an additional peak to the length of Killer Mountain, and successfully navigated that as well.

Standing atop Killer Mountain, Al and John spotted five additional moutains, and John decided to conquer them all.

A slightly fatigued and de-hydrated Al, stood by and watched in disbelief as John attempted to climb all five mountains.

Of the five additional peaks, John successfully summitted three.

And that's why we call him Superman!

And that's why the new mountain bike challenge for next season will be called "The Six Summits of Superman" or just "The Super Six". John has summitted 4 of the 6 Summits of Superman. Is there anyone out there who can summit all six?

So, all of you mountain bikers - start training! And we'll see you next season!

John, relaxing with Diesel - Super cat!

John and his girl, Anne.

Yes Superman - you really are King of the Hill.

Next blog - Yoga at Casa Nora

Sailing the Ocean Blue

There is absolutely nothing more fun than grabbing one's windsurfing gear, heading down to the beach, and spending the afternoon sailing with friends. Which is exactly what Al and I did one afternoon. On the water, we met up with Superman (John from Norway). Immediately, a discussion broke out about organizing a race. As we are all practising our carve jibes, these turns had to be an integral part of the race. So, we decided to create a course which was essentially a figure 8 - starting from the pier, sailing upwind to a yacht moored on the outside, carving around the yacht, sailing back to the pier, and carving again. This was considered one lap. The race consisted of 5 laps, 5 carve jibes on the outside, and four on the inside. Thanks to Tom Discart (our pal from Belgium), lap one of the race has been immortalized in these photos!

All of the competitors have assembed for the skippers' meeting, where the parameters and rules of the race were discussed and agreed upon.

Sails are in the ready position - racers are ready. Al = green sail, Nora = blue sail, Superman = orange sail.

And they're off, with Nora holding a very slim lead.

A great start for all of the competitors, although Superman looks a little off-balance.

Nora's initial lead is diminishing as Al is powering up behind her.

And here, he is shamelessly sailing upwind of her, and stealing her wind.

And the lead has changed, with Al in the upwind and lead position, Nora just behind, and Superman........hhmmmm, where is Superman?

Al is pulling away, and maintaing a very nice lead, heading into the first carve jibe.



Approaching the yacht, Al has the inside track for the carve jibe, while Nora has opted to carve a little on the outside. During the execution of the jibe, Al starts trash talking, and throws off Nora's concentration..........



Almost at the end of Lap One, all racers have navigated the first turn, and are heading back to the beach. And there, with the orange sail is Superman - gaining ground.

In third, Superman, sponsored by 'Diesel', (a company that promotes snuggling with other peoples' cats and trying to lure them away from their loving owners) is really digging in, and making up some lost ground.

Alone in second, Nora, sponsored by "Maryluz' Booty Camp" (an incredibly difficult work-out led by Maryluz, that focusses on one's glutes and abs) can hear the chatter of Superman's rig behind her, and is terrified!

Big Al, sponsored by "Deisy Shake" (a healthy breakfast shake containing nuts, seeds, bark and gravel, invented by our friend and Venezuelan supermodel Deisy Arvelo -http://www.deisyarvelo.net/ )
is alone in first. But, not for long......

Al blows his carve jibe on the inside (hee hee hee), and Nora is hot on his tail.

Nora executes an ugly, yet functional carve jibe around Al, who is desperately trying to get his gear organized.

But, here comes Superman.

Super executes a flawless carve jibe, while Nora is powering up behind him.

Super flips his sail, Nora is powering up, but where is Al?

And they're off on Lap Two, with Superman in the lead, Nora is second, and Al bringing up the rear.

Crapola - Al is up to his wind stealing tricks again.

There really is no need for any photos of the rest of the race, as this photo says it all. Superman won, Big Al came in second and Nora came in third. Congratulations Super! In fact, he won the subsequent next two races.

Mountain biking

We have had quite a mountain biking season this year. All kinds of biking enthusiasts have joined Big Al at 7:00 a.m. for one of his guided tours - we've had triathletes, Iron Men, marathon runners, road racers and Super Heroes - from all parts of the world. But, I have never seen a better looking group than these folks!

Meet Joelle (from Belgium), Kathy (from El Yaque) and Anne (from Norway). Please keep in mind, it is 7:00 a.m. and these girls look like they're ready for a photo shoot.

Here are Big Al and Superman - a.k.a John from Norway. (More on Superman and his incredible feats of endurance a little later.....!)

There's always time for a little romance at Casa Nora - apparently.....................................................

Shine-y, happy people! I am willing to bet 10,000 bolivars viejo that Tom's white outfit won't stay white for long.......!

Kathy, Al, Anne, John, Joelle and Tom enjoyed the 'Musipan Tour', which begins at Casa Nora, winds through the village on a paved surface, cuts into the desert for some single track riding, continues along the coast through a few fishing villages, crosses over a 'salina' or salt flat, and returns to El Yaque on a paved road, riding right into strong headwinds. For most riders, this is considered a good 1.5 hour work-out. For Superman, this is a warm-up ride.

Next mountain biking blog: The Six Summits of Superman

Blue water sailing

After the relative and totally inadvertant success of the downwinder, I e-mailed our adventure pal, Pedro, in Toronto, and invited him to sail across the channel to the island of Coche. Without a moment's hesitatio, he agreed. We planned this blue water sail a little more diligently that we did the downwinder. This time, we hired Alex (head instructor at Vela) to be our guide. He, in turn, hired Alexi (former freestyle competitor on the World Tour) as an auxiliary guide. And, most importantly, we hired a chase boat. However, still no life jackets, flares, walkie-talkies........ But, Alex did throw in some extra harness lines, and mast foot bases. Good thinkin' Alex!

After Alex conducted a skipper's meeting, where he drew a diagram showing wind direction, the coast line of Coche, the slight upwind line that we would have to take, and after checking our gear, and switching all of the guys to much larger sails, off we went. Funny, how Coche looks so close when you are standing on the beach at El Yaque......... But impossibly far when you are out in the ocean, surfing the swells, as your front leg starts cramping.........!

We were almost there, about a 1/2 kilometre off the coast of Coche, when suddenly the wind either dies, or the direction changes completely. The swells seemingly grew in size, and also changed direction. I get out of my straps and harness, and am trying to balance on these swells, when disaster strikes. I fall in. I heard Superman racing behind me, and frankly, laughing maniacally. He passed me as I fell in, and then, he also falls. The others sail past us, and the Alex sails over to give me some much needed instruction. He said, 'Welcome to the hole. From here until shore, bear off severely downwind." Excellent advice, if I could only lift my sail high enough above the huge swells to execute my water start. With all the strength I had left, I manage to lift my sail, and get on my board. I see Superman do the same, and off we sail to the shore. But, the conditions about 200 metres off shore were also dodgy. Tough sailing getting to the beach. But we made it.

The Coche crossing team from left to right: Alexi, Alex, Nora, Al, Pedro and Superman.

We had some chocolate and water, and while I de-rigged my gear for the boat ride back, the boys prepared to sail back.

The coastline of Coche, showing the 'hole' or windless spot in the middle of the ocean. Weird...

Big Al, Pedro and Superman contemplating the sail back to El Yaque.

And off they go. Of course, it was after this photo that my camera ran out of battery power...... The sail back was difficult as the wind seemed to drop, and the group of sailors could not stay together in the ocean. Superman took off in a downwind direction, and Alexi chased him to guide him back to El Yaque. (The village and beach of El Yaque is impossible to see from the ocean, so the guides were much appreciated.) Big Al took off on a serious upwind line, and from my position in the boat, I soon lost sight of his sail. I thought that perhaps he had decided to sail to Porlamar. Pedro and Alex sailed in together. Some 30 minutes of seriously difficult slogging and some 10 minutes of high speed sailing saw the group reconvene on our home beach. Fun!

Next blue water sail - Punta de Piedras to the island of Cubagua.