by Flow, May 30th, 2013

The Flow Blog once again welcomes some great tips and a recipe from Lauri Bosserman, one of our favorite guest bloggers from the Well & Good Studio.

 Whenever I start my day with green vegetables, a cool wave of relief washes over me, because I know I’ve fueled my body properly to be productive and focused. I like to think of it as a security system for getting enough produce into my diet and keeping my body clean and working optimally.

Vegetables, especially at breakfast, can be intimidating, or just plain unsettling for some. I’m here to show you how easy it can be. There are so many different ways to get greens into your morning meal: how you do it depends on your individual preferences. Experiment and find out what works for you! A Nutritious breakfast can be convenient and delicious, and starts your day on the path of healthy eating. Try the following five methods for sneaking vegetables in and still making it to work on time:

1. The classic green smoothie.

Blending is one of the easiest ways to integrate vegetables into your breakfast. Recipe choices are endless; keep it simple with my basic green smoothie under “recipes” on my website.

2. Prep and scramble.

If you prepare a large batch of your favorite veggies at the beginning of the week, you can easily make egg or tofu scrambles on weekday mornings. I love the combination of mushrooms, onions and greens.

3. Frittata.

Make a big frittata at the beginning of the week and refrigerate it in portions for your busy work mornings. My favorite recipe involves kale and sweet potatoes, (recipe below). I just warm my portion in the oven while I get ready for the day.

4. Green juice.

Add a green juice to your routine! Whether you have a home juicer or grab one on the go from Well & Good, make a point of downing one daily.

5.  Avocado toast.

Toast your favorite Sprouted Grain Bread, mash avocado on it, add arugula and garnish with sea salt, pepper and a twist of lime–fantastic breakfast in five minutes flat. Add a green juice on the side for extra points.

Sweet Potato Kale Frittata

This simple dish packs a nutritional punch:

  • Eggs contain choline, which regulates cardiovascular function, as well as protein and vitamin B-12. Don’t skimp on the yolks–they contain 93% of protein, as well as essential omega-3 fatty acids our bodies can’t produce on their own.
  • Kale is a nutritional powerhouse, containing magnesium, fiber, iron, antioxidants and much more. Kale is great for fighting inflammation, a condition, which is the root of most illnesses, especially in Western society.
  • Sweet potatoes naturally balance blood sugar levels, preventing cravings and mood swings. They also contain tons of fiber, vitamin D and iron. Beta carotene in sweet potatoes converts to vitamin A in your body, which keeps skin clear and vibrant.

Ingredients (serves 2)

4-5 large organic eggs

1 medium shallot

1 large sweet potato

1/2 bunch kale

1/4 cup unsweetened coconut milk

2 T. Earth Balance or organic, grass-fed butter

Sea salt and pepper

Method

Chop sweet potato into cubes (skin on) and parboil for 4-5 minutes, depending on size of cubes. Drain and place on paper towels to absorb excess water. Melt Earth Balance or butter in medium sized skillet on high heat.

Reduce heat to medium and add sliced shallots. The pan should be at a very even, medium heat. Allow shallots to caramelize. Add sweet potatoes and cook until browned. Add kale, removed from stalks and chopped finely. Cook for 5 more minutes, or until kale has wilted.

Crack eggs into medium sized bowl, add unsweetened coconut milk, sea salt and pepper and whisk vigorously. Pour eggs over vegetable mixture in pan. Allow to set for 4-5 minutes, then transfer to oven at 350 degrees until cooked through, yet moist. Use a spatula or rubber scraper around edges of frittata to aid in removal. Depending on size, either slide the frittata onto a serving platter or invert the pan carefully. Slice into wedges and serve.

www.wellandgoodstudio.com

Categories Uncategorized
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by Flow, May 9th, 2013

“Yoga meets you where you are, in the body that you show up with.”  

For this new Interview With A Flowgi segment, we met up with Marcia Hoffheins, Flow’s studio manager and expert instructor. We wanted to talk all things Ashtanga, Power Hour and how at the root, it’s all about healing, and Marcia is as good as it gets when it comes to those subjects. So thanks for being here Marcia, and let’s get started!

 

Obviously the name Power Hour says a lot, and we know the course description, but as a seasoned teacher how do you define this class?

This class is designed to move a student, in a very short period of time through a balanced practice. To focus on building heat, strength and flexibility – but also to look at how the body moves. Most of us at Flow strive to balance the body from head to toe. Some classes are designed differently (yin,restorative for example) but when we can get a good balance of it all – it’s the most rewarding class to teach and to take. You should feel rejuvenated, balanced and ready to take on the day!

Is it only poses from Ashtanga, or does Power Hour employ other unique forms of asana?

This is an interesting question. Poses don’t belong to Ashtanga or Iyengar – they are just postures. But what we do is base the format on the Ashtanga series. So you start with Namaskars to build heat and slowly warm up the body; standing postures to further deepen the openings in the hamstrings, quads and spine; balancing postures to keep you focused on your breathing and strength; and then it’s on to seated postures, core strength, back bending and inversions. But the poses themselves you will see in any Vinyasa class. Vinyasa is Ashtanga! :)

Speaking of Ashtanga, what’s it all about in your words?

Ahhhhh, healing. In fact, many students know that a year ago I could barely move. I couldn’t twist, bind or barely do a forward fold due to an injury in my back. A year ago today I couldn’t do revolved triangle. Today, just now actually, I moved through the entire Primary Series at home with the exception of about 4 postures. Ashtanga Primary Series is called Yoga Chikitsa – Yoga Therapy. And the more I move through my time as a “yogi” the more I teach the public, and the more I lead teacher trainings, the more I rely on this practice for myself. I have literally healed my body through this practice. I am sure anyone could find their own discipline to do this as well – but for me – it was and is Ashtanga. Sure it’s HARD – but life is hard. In the challenging moments, when I want to give up, cry, what have you – I am typically able to find some sort of magic – lightness and release. But it’s taken a long time to get here.

Clearly both Ashtanga and Power Hour are challenging, but are they too challenging for the more recreational Flowgi? 

No! I’m going to keep this answer simple. Yoga meets you where you are in the body that you show up with. I think these practices seem “un-attainable” to the recreational Flowgi, or Yogi in general, because of our ego :) If you can realize that your body today is different than yesterday, and will be different than tomorrow – these practices shouldn’t be any easier or harder then lets say – Yin Yoga… which has it’s own set of challenges.

We’ve heard it said that Ashtanga is the most popular form of yoga for men, what do you attribute this to? 

Hmmm. I don’t now. Probably because you sweat, you are challenged, but also men have tremendous upper body strength and this practice, when practiced in its true form, requires a lot of upper body/core strength. I would have to guess that this is why :)

Does the class delve at all into Ashtanga’s philosophy regarding the Eight Limbs, and if so, how? What’s that all about to you?

Each instructor at Flow brings a different aspect to the practice. When I teach the full series, I like to discuss the 8 limbs and explain what we are doing beyond just the asanas. However, in a 1 hour class, it’s hard to do this. Most of us try to use a concentration for the students, but we don’t get too deep in the weeds. That’s a whole other class!

Knowing how much you enjoy Ashtanga, what advice would you give to someone who enjoys it but struggles with its many difficult poses?

Just take your time! You will do the pose when you are meant to. 2 years ago I was able to do all the postures in the primary series. Today, I cannot. It’s just what happens – and if you understand the bigger picture – which is that you are there to heal yourself not injure yourself, and to focus on positive thoughts vs. self-defeating ones then the postures don’t matter anymore and it really becomes a practice of patience and self-reflection.

Thanks for spending some time with the Flow Blog, we really appreciate it.

Thank you for asking me to share my ideas on Power Hour, Ashtanga and this awesome practice of yoga-asana!

 

 

 

 

Categories Interviews, Uncategorized
by Flow, May 1st, 2013

Among several other classes, Coleen Clement teaches Yin yoga at Flow, and it’s a style that suits her personality. We’ve rarely met a more even-keeled and peaceful person. Yin is a tranquil practice that’s about holding poses longer, getting deeper into the breath, and opening up the ligaments and tendons. These songs, from Sia’s smooth grooves to John Legend and, always, a healthy dose of Krisna Das, are a perfect reflection of Coleen’s unique practice. Stayed tuned for more exclusive teacher playlists coming soon.

 

Categories Uncategorized
by Flow, April 22nd, 2013

Hey Flowgis,

Check out these photos of the new studio as we build-out the space. We can’t wait to see you all at the Grand Opening in June!

Welcome to Flow! Here's the front desk area where Megan is standing. We can't wait to see you here :)

This is the hallway between reception and the smaller practice room. There's going to be tons of space for you to stretch out your body and your mind!

 

 

 

 

 

 

This is the 'small' practice room, but really, it's not so small, right? It gets tons of light, has high ceilings and was custom-designed to create more intimacy between our teachers and students. We'll use it for pre-natal, teacher training, yoga sculpt and restorative yoga, among many other classes.

 

 

 

 

 

 

 

 

THE BIG ROOM! That's Megan way down there doing dancer's pose. This will be our huge, new, hot practice room where we'll work up a good sweat doing Vinyasa Flow. It gets massive amounts of light and can reach temperatures of over 100 degrees!

 

 

 

 

 

 

 

 

The ladies bathroom. You'll be able to come to Flow and take a shower after your class. Yeah!

 

 

 

 

 

 

 

 

 

 

 

This is the lobby area. It's going to have cool benches and a beautiful waterfall fountain along this wall to help create a feeling of peace and tranquility.

 

 

 

 

 

 

 

 

 

 

This shot gives you a sense of the size of the space and the incredible light.

 

 

 

 

Namaste - Here's a parting shot of the small studio with Megan talking to our general contractor. We can't wait to welcome you at Flow Ashburn very soon!

 

 

 

 

 

 

 

 

 

 

 

Categories Uncategorized
by Flow, April 8th, 2013

Just because you’re expecting, doesn’t mean you should stop going to yoga. A well-balanced practice is tailor-made for the physical and emotional challenges of being pregnant. Erin Ruddy is a member of Flow’s support staff as well as a student of our pre-natal classes, and she highly recommends it for the nuances it adds to a regular practice. “This class is so specific to what my body needs right now. We focus on opening up our hips, breathing and holding poses for extended periods of time, all of which are going to be extremely helpful in the coming months.”

In fact, according to the Mayo Clinic, pre-natal yoga is about far more than just stretching, staying fit and developing proper breathing techniques; it’s about helping women have healthier babies. Studies have shown that it can decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine restriction – a condition that slows a baby’s growth.

And the list goes on. Back pain is a common complaint among women who are expecting. Pre-natal yoga specifically targets this area – through poses like Downward Dog, Upward Dog and (wouldn’t you know it) Happy Baby, among many others – in the effort to lengthen, loosen and fortify the back. Along with the core, these are crucial muscles groups not only when pregnant, but also when toting your little bundle of joy around. Any extra weight added to this part of the body can create soreness and lower back pain, and these classes are designed to relieve that increased stress.

Speaking of the stress and anxiety of pregnancy, relaxation is another significant benefit of a regular pre-natal practice. Improved sleep alone has often been cited as a major reason for getting on the mat, but the importance of focusing on deeper breathing and the power chill-out that is savasana, during these crucial months, cannot be overstated. Complementing all this de-stressing is the sense of community. “It’s comforting to know that the women in the class are in the same boat. At the beginning and end of our practice we talk about where we are in our pregnancies and, in doing so, we’re able to learn from everyone’s experiences,” proclaims Erin.

Coleen Clement is one of Flow’s most beloved and respected teachers. Having already had one healthy baby while taking pre-natal classes, she’s ready for her second. She tells us that, “Moving through the postures while focusing on the breath kept my body open and strong, and my mind clear throughout the course of pregnancy. The practice offers guidance in creating mindfulness, focusing the breath, and staying connected to the beautiful process of carrying a child all the way to term. Now that I am pregnant once again, I am incredibly grateful to have my yoga practice!”

Instructor Lisa Lermitte teaches the pre-natal class at Flow and she has developed a customized program that nurtures her students no matter what stage of pregnancy they find themselves in. For her, the primary benefits include strengthening the pelvis which will aid in birth and post-partum recovery; learning breath awareness, pain management and relaxation techniques; relief from low back, sciatic pain, insomnia and swelling; as well as improving circulation and hormonal balance. “Classes are open and safe to all levels, whether you are new to yoga or have been practicing for a long time.  I love helping mothers-to-be realize their inner strength and trusting themselves to follow their intuition. Learning to link breath and movement in a constant flow increases the ability for women to work with their bodies during labor and birth.”

Congratulations to all our expectant mothers out there and we look forward to seeing you at the studio soon!

Categories Events, Uncategorized
by Flow, March 20th, 2013

Written by Flow’s favorite guest blogger Lauri Bosserman

Summer’s almost here, you’re feeling bloated and rundown and you are dreading swimsuit season. Sounds like your body is just begging for a fresh start, a re-boot, a springtime detox.

There are a million reasons to detox – and probably a million different ways to go about it. But, what must one look for, what’s the best way?

I’ve seen in my practice that to be completely effective, a detox program needs to contain the following key components.

  • fiber to scrub the gut, bind toxins and promote their elimination
  • anti-microbial herbs to kill bad bugs in the gut and maintain healthy flora
  • targeted nutrients to boost the liver and prevent the accumulation of toxins
  • digestive enzymes to help the body break down food and assist digestion
  • a dietary plan that eliminates problem foods, but doesn’t leave you feeling hungry

An effective detox must not only address the toxins we eat, drink, breath and put on our bodies every day – but just as important – it MUST contain the specific ingredients needed to neutralize or eliminate the internal toxins the body creates as it performs it’s normal everyday functions.

Without these targeted nutrients to clear out the bodies own biochemical and cellular waste, your body won’t be getting the cleanse it really needs.

A safe and effective cleanse won’t:

  • make you feel woozy from lack of nutrients or food.
  • have you praying for the detox to end.
  • make dining with family and friends almost impossible.
  • starve you for weeks.

What it will do is:

  • kill bad bacteria in the belly that are a major source of toxicity and weight gain.
  • clear out accumulated toxins that slow digestion and elimination.
  • drench your body in nutrients leaving you feeling energized and vibrant.

Here are my top five reasons to do a good detox this spring:

1) A good detox will make your engine purr.

Just like your car runs better after a tune-up, our bodies function better when they’re purged of the built-up waste products and toxins that compromise health. The toxins and chemicals of modern industrial life assault our bodies every day. Our systems are constantly neutralizing and eliminating them, but the problem is, over time, this exposure overwhelms the detox organs, (primarily the liver and the gut). So, instead of getting eliminated, toxins wind up being stored in various tissues, bodily functions start to slow then falter, setting the stage for the development of chronic diseases.

A periodic detox will keep your engine humming and help you to maintain good health in the long-term.

2) A detox has wonderful side effects.

Although the primary goal of a good detox is to reset and optimize detox function, the side effects are wonderful too – most people will experience:

  • Weight loss
  • A boost in energy levels
  • Less bloating and puffiness
  • Clearer skin
  • Improved digestion
  • Better sleep
  • Relief from aches and pains

3) A detox program is like a vacation for digestion.

A good cleanse resets your body, giving it a fresh start. Your digestve organs will get a vacation from the bad stuff allowing your body’s natural detoxification systems to reboot and return to peak performance.  Herbal anti-microbials diminish the flood of internal toxins from yeast and parasites, lightening the load on the liver so it doesn’t get overwhelmed. Digestive enzymes ensure fewer negative effects from undigested foods. Fiber feeds the cells lining the intestines thereby supporting cellular integrity and decreasing inflammation. Eliminating foods that often cause sensitivities or reactions will give your digestive system a well earned rest.

4) A good detox will create a heightened sense of well-being

A good detox should make you feel buoyant, energetic and vital, not spaced-out, deprived, physically weak or cranky. By not ingesting the toxins and irritants that are a common cause of sensitivities, reactions, irritation and inflammation – the work load on your body is reduced – which leaves your engine with more energy for other things. You should feel lighter and more mentally focused.

5) A good detox could possibly change your life

One of the most powerful things I see in my practice is the life-changing effects of living a healthier lifestyle. Not only is an effective cleanse like giving yourself a good wash and polish on the inside, but it often makes a powerful entry point into living a healthier lifestyle. Many of my patients feel such a big change in such a short time, that they want to remain feeling that way. A good cleanse can kick-start healthy habits and get you started on the path of smarter choices and sustainable health – the cornerstone of long-term wellness.

You simply feel so good and you don’t want it to stop.

OK, so what’s the best way?

No matter which detox you choose, be sure that it supplies all of the critical components needed for an effective detox. Remember that a good cleanse is not about deprivation or starvation, it’s an active process. It’s not just about juices or powders or pills, but equally about supporting yourself with fresh nourishing food to replenish your system.

With your detox systems running smoothly your body will perform more efficiently – just like it should – leaving you looking and feeling better than ever – it’s the perfect way to get ready for swimsuit season.

Basic Green Smoothie

Adding greens (the dark leafy kind, cucumbers or even celery) to a smoothie, amps up the nutrients, vitamins, minerals, enzymes and fiber, and because it’s liquid nutrition, they are easy on your digestive system.

For fantastic green smoothies, blend all the ingredients with 1 or 2 cups pure, filtered water in a high-speed blender.

This green smoothie with ginger aids in digestion, is high in antioxidants and builds your immunity.

1 head organic romaine lettuce

3 large leaves organic kale

1 medium cucumber

1 lemon peeled

1 frozen banana

1 inch ginger, peeled

1 organic, granny smith apple

1 to 1½ cups pure water

Blend in a high-speed blender

www.wellandgoodstudio.com

lauri.bosserman@gmail.com

 

Categories Yoga Diet & Nutrition
by Flow, February 28th, 2013

This April, Flow will host its first ever Sanskirt workshop. To lead this amazing weekend of language study, we welcome distinguished scholar and all-around yogi, Manorama. Her bio can be read here, but to get an insider’s perspective, we asked our own Sanskirt expert Billy Koch to share some of the insights he picked up while studying with her. Enjoy the post and we’ll see you all soon.

1. Given how much Sanskrit has influenced your yoga practice, can you walk us through how you were first introduced to Sanskrit and then to your Yoga Asana Practice.

I was first introduced to Sanskrit in a week-long workshop at Omega Institute with Manorama.  It just happened.  At the time I was searching for a language that could express, harness or enhance the energy I felt moving through me.  One day I came across a week long Sanskrit immersion workshop thumbing through an Omega catalogue and without much more than a gut feeling and the thought , “That looks cool”, I signed up.  My first Asana practice happened on the second day of that week-long immersion in response to needing a practice to keep my body healthy, and preferably a practice that was in alignment and integrated the study of yoga.

 2. How can one influence the other?

Sanskrit and Asana are both a practice and study of how energy is expressed as it moves through form. Through observing the movements of these expressions we begin to feel something.

3. For people new to Sanskrit, can you offer any advice on how to approach a class on it? 

I am excited for those who are new to Sanskrit and interested enough to want to approach studying it.  I would respectfully offer an open heart and open mind with the courage and willingness to look honestly at one’s self.

 4. In terms of your own learnings in Sanskirt, what’s next? Are there some new goals that you’re working towards?


My learning of Sanskrit is maybe only in its infancy.  My only goals are to continue to engage my practice and studies with slow and steady diligence and to stay awake to the feeling of the moment.

5. In what ways does Sanskrit guide and influence your own classes?

Sanskrit is a language which requires time, attention, and study to understand.  But more importantly than learning a language, it has for me become a study of myself in the process of learning a language.  This yields various insights into the nature of my own personality and mind, how I respond to things, where I get stuck with things etc…  We all are unique individuals with our own personal processes of learning, understanding, and practice and Sanskrit has been a big window for me through which to observe the relationships between things.  For me, the study of Sanskrit has done a great deal to shape my logic and guide me closer to feeling the energy that underlies the situation of the moment.

6. Flow Yoga is excited to welcome Manorama. What makes her teaching so special?

As I mentioned, I was first introduced to Manorama at Omega in a week long Sanskrit immersion.  How I found her or why I chose that week of her teaching is by the mystery of good fortune in the world.  What makes Manorama’s teachings so special is my own personal experience of self understanding.  I find that I can relate to the style of her teaching and it speaks to me in a way that I can use directly to begin to recognize and remove the things in my life that are obstacles to my growth.  Through the teachings she holds a certain space and makes available guidance in which I can openly explore my nature with reverence, compassion, and humor.  Above all, I have a feeling, and it is good.

 7. Can you give us just a little hint as to what her classes will be like?

 For this April 2013 I would guess her classes will be a journey into self exploration through the vibration of Sanskrit and story of the Bhagadva Gita.  An immersion in Self awareness through luminous sound. 

Thanks for spending the time with us.

Love

Categories Interviews
by Flow, February 23rd, 2013

There is no one-size-fits-all when it comes to diet and exercise. Just like the same type of yoga may not work for every person, or even the same person on different days. Each individual needs different types of “fuel”, be it food, physical activity, rest or meditation to take optimal care of themselves. The Flow Blog is excited to welcome back noted wellness coach Lauri Bosseman, and hear what she has to say about why your best friend’s ideal diet may not be yours. 

Over the years, I have tried every imaginable diet. I’d lose weight with some more than others. On certain eating plans, I’d feel sluggish with my head in a fog. On others, I’d have super human energy. Why is that? It’s because we are all biologically different, and react differently to various food combinations. It’s also why my ideal diet is not your ideal diet.  Just because your friend looks and feels fabulous as a vegan, does not mean you will have the same results. This theory is called Bio-individuality and it is based on genetics, blood type, cultural background, age, activity level, gender and nutritional typing.

So how do you find your ideal diet? Try these three simple steps to begin the process.

1. Experiment with foods. Which foods make you feel tired, which give you energy?  Journal your food experiences.

2. Research dietary theories. Examine the fact about the most nutritionally dense foods coming from the dairy and cattle industries.  A better understanding of how our society is eating in comparison to our ancestors can give you context for informed food choices and overall decision making. Would your great grandparents recognize the food you’re feeding yourself and your family?

3. Redefine the way you look at what you eat.  Is the food you are eating truly nourishing your body, or are you eating for the wrong reasons – instant gratification, comfort, to feel full?  Focus on eating fresh, local and seasonally.  Eat the way your great grandparents ate, when resources were scare.  This will guide you to your ideal diet.

Today’s Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc. While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect to other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish. For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

 Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

2 1/4 cups water or stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

Directions:

1.       Rinse quinoa in fine mesh strainer until water runs clear.

2.       Boil the water and add quinoa and salt, cover and reduce heat.

3.       After 15 minutes, add cranberries and walnuts to top; do not stir.

4.       Cook 5 minutes more, until all the liquid is absorbed.

5.       Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Could it all be that simple? Absolutely, and delicious too.

Lauri Bosserman is a Registered Nurse and Certified Holistic health Coach.  She can be reached for personal consultations at www.lauribosserman.com or lauri.bosserman@gmail.com

 

Categories Menus
by Flow, February 8th, 2013

By Megan Cartier

In the eight plus years I’ve owned Flow Yoga, it’s hard to remember a time when we’ve had so much momentum and excitement. Not only are we building a brand new studio in Ashburn, we are also adding new classes to our Leesburg location, like Yoga Sculpt. It’s a “fusion” practice that combines the strength and endurance of resistance training, with the mind and body benefits of yoga. During the class, you may use body bars, free weights, your own body weight or all of the above to help tone, strengthen and shape the muscles. And- there are still the updogs, down dogs and savasanas we all love.

To lead this new offering, we have April Rodriguez.
She is both a certified fitness instructor and a recent graduate of Flow’s teacher training program. The perfect skill set to lead this class if you ask me! To read the full class description of Yoga Sculpt, please click here.

Why do I love Yoga Sculpt so much? Like most of us, I have a busy schedule, and it can be difficult to find the time to get in all the types of physical fitness activities I love – walking, weight training and, of course, yoga. When I take a class like Yoga Sculpt, I feel stronger, but at the same time, there’s still that blissful, introspective mindset that I love so much about yoga. All of these great benefits: all in one hour.

Every day, in our family, we have a saying: “It’s going to be a Look-Out-World Day,” and with the confidence and hardiness Yoga Sculpt inspires, I’m not just saying that, I’m feeling it!

I hope you all enjoy the class as much as I do.

Namaste!

Categories Announcements
by Flow, February 6th, 2013

This week in our new Interview With A Flowgi series, we catch up with Amy Hope-Gentry. Like so many of our ace instructors, Amy first practiced at Flow, then attended teacher training and now teaches in both Leesburg and Ashburn. We’re proud to have so many recent graduates on our teaching roster, and wanted to get a more in-depth perspective on what that process is like.

1. What was Flow’s teacher training program like for you?

INTENSE!  But in a good way!  There is so much ‘overview’ that occurs for the 200-hour teacher training that it’s like a tease. You get a wonderful base of knowledge and a thirst to continue that education after it’s all over.  I can now see why so many teachers move on to 500-RYT (Yoga Register Teacher) – to get more into the nitty gritty details. I’ll forever be a student of the practice.

2. What were some of the challenges and how was the overall curriculum and instruction?

For me, I feel my only challenge was time.  Those 200-hours fly on by, and before you know it it’s over.  I’m a horrible note-taker, but in class, I was fascinated and felt like a sponge – just absorbing as much as my wee-brain could hold.  I really enjoyed the hands-on teaching method.  Not just always reading material and discussing – but actually being able to ‘feel’ the poses, sequences, energies…..Flow’s teacher training also allowed plenty of time to discuss and get opinions on how things feel, individually, for each of us.

2. What did you think of the teachers and your fellow students?

Teachers were phenomenal – but I knew they would be.  I had waited a year or so before actually deciding that Flow’s teacher training was for me.  This gave me time to continue to be a student of Flow and understand how they teach Vinyasa flow.  I feel that it would be a challenge for a student to come into Flow’s teacher training without ever practicing at the studio.  You need to have the trust in your teachers and by being a student first, you have that opportunity – to get familiar with their methods. You get to know the different personalities which allows you to have more of an open communication on different topics.

3. Was there a particular moment, class or assignment that you can recall where teaching yoga started to click for you?

I remember our weekend together when we began learning about assists and adjusts.  I remember feeling very natural during that whole process – learning how to aide students in deepening their practice or making sure they aren’t in a ‘danger,danger’ mode. The fact that just a gentle touch or a verbal reminder can improve a pose; that’s so crucial.  To this day – I still LOVE touching students!  I know as a student I LOVE being assisted or adjusted so maybe this is why it feels so natural for me to do as a teacher.  Yoga is so very personal – if I can help just one student release more, I’ve done my job. :)

4. Is there a method or style of yoga that you’ve come to prefer?

I really enjoy rotating students around the mat.  When I do my personal practice, it just feels natural to move the body around the mat vs. only moving forwards and backwards.  When teaching classes, I want the student to feel that the whole body is getting opened; including the mind – always including the mind.  So, the Universal Yoga method is what I would say has helped me learn more about the mandala method of teaching.

5. Now that you’re an instructor at Flow, which aspects of teacher training do you most frequently think of to help guide your classes?

Easy – LISTEN TO YOURSELF!  Teacher training isn’t just about learning Yoga – but it’s also learning more about who you are.  I constantly struggle with having the brain lead when I teach.  I am noticing that the more I teach, that it’s coming from the heart.  That you need to have a ‘relationship’ with the students.  You’re guiding them on their own personal journey.  The more you can tune in to that vibration of energy and not pay attention to getting your sequence taught in the EXACT manner in which you wrote it down – you’ll notice the unfolding of a beautiful dance between teacher and student.  It’s really quite fascinating!

6. Since graduation, how have you been engaged in expanding your practice, or do you have any new goals as an instructor?

I just know I want to learn it all!  Yet, patience grasshopper, right? I’ve taken Andrey Lappa’s Universal Yoga training (part 1). Michael Gannon has opened me up to more knowledge regarding Ashtanga. Cora Wen and her wonderful ways of incorporating yoga therapy; that was excellent. Having amazing discussions with Tori Lundock and hearing about her training in Aryuveda….the list goes on and on.  We have such wonderful studios that I feel so very lucky to be a part of it all.  Each year we have these Master Teachers who come in for their training.  Next on my list is to delve into Yin/Restorative, Yoga Nidra training.  I cannot wait to see where that leads.

7. Any advice for people thinking of attending Flow’s next teacher training session?

Just to come in with an open mind.  Just like in Yoga – if you just relax, breathe and allow yourself to be open – the possibilities are endless. :)

8. Thanks Amy, great interview!

My pleasure!

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