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
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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
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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, January 23rd, 2013
Did you know that many people have already given up on their resolutions for this year? I heard (from  a totally unreliable source) that by January 10th of any given year, most New Year’s Resolutions have been broken.  Now, many people I’m sure break a resolution, feel a little guilty and then try again the next day – but for others, this just confirms and reinforces cycles of defeatism and despair.  Let’s break the cycle this year – on Monday, when we were swearing in a President and again celebrating the hope that something new might just be possible. Let’s set an intention instead of a resolution.  Intentions are about recognizing the power within us to feel the way we want to feel all the time.  Losing weight and making more money (two common resolutions) aren’t actually about what they claim to be on the surface – those thoughts arise from an inner need to feel worthiness and love and for security and power.  We have those capabilities within us, no matter our weight or income.
REMEMBER:
Intentions are no more or less than our inner motivations.  They are our states of being and authentic desires.  YOU CANNOT FAIL WITH AN INTENTION.  They are our core beliefs and at the very base of our souls.  It is only about finding our innate connection to this wellspring of bliss – the pathways are there always, like a road through the forest – and then venturing forth with practices that support us.
Life is about having fun, experimenting, making mistakes, and through these mistakes finding the wisdom that is the foundation of true success and happiness.  There are no failures, just information about what works for our inner life and what does not work.  Life will manifest for you, for us all, when we learn to live from what is authentic within us.  Our intentions are the gateway to learning to live as we are, from abundance, from love, and from peace.
Blessings to you as you impart on this journey of self knowledge and inner peace.  You can not fail, you can only grow.  May you find bliss in your life – now and always.
Written by Tori Lundock
Categories Reflections, Uncategorized
by Flow, January 11th, 2013

Mirror Mirror on my MAT? It’s not a new idea, and I bet you’ve heard it 1000 times – your mat is a mirror. On it, you get to watch yourself  react as you move through your practice. But isn’t my mat black? Or is it pink? So how can this be?

As we move into a new year, and a new “age” (seeing as the Mayan’s had it all wrong ;) ) one of the things I hope we can start to do is take more responsibility for how we feel instead of looking to someone else to either celebrate or BLAME for how we feel.

Again, this idea isn’t new either. But the two MUST go together.

Recently, over the holidays, I decided to go on some yoga adventures. I took classes with new teachers and practiced at studios I had never been to before. The idea was to get out of my own world, and practice with people who had no idea who I was – to just be on my own mirror for 75 or 90 minutes. 10 years ago, this would have been a horrible idea to me. I was happy with the one teacher I knew and adored. The corner of the room that I practiced in, the nicely heated 85+ degree room I enjoyed and the sequence of poses I KNEW were coming at me. That was it for me.

How far I’ve come. How did this happen? Why wasn’t I scared to go and try something new, in a new place, with a new teacher, new ideas and new – well, EVERYTHING?  It’s because what I’ve learned about Yoga over the past several years of my life is that it really has nothing to do with the teacher at all. Yes, some are more seasoned than others. Yes, some can weave a tapestry of lovely words that can make you laugh, cry or just feel good inside. Others even put together the most MIND blowing sequence – it’s crazy!  But Teachers are guides. Well trained, studied guides. We have magnificent ones here at Flow Yoga.

Through my little journey – my “Big Yoga Adventure” here is what I learned.

1 – Yoga is a common language. It’s going to be rare that you go to a new teacher, a new studio  and hear a new idea. Expressed in a different way – yes, but for the most – it’s the same

2 – Yoga is yoga – period. Nothing fancy has to happen. No big dance, no rock star entrance, just simple, humble yoga.

3 – Simple is better (and I don’t mean easy poses!)

4 – Simple is complicated!  (and I don’t mean complicated poses!)

5 – My experience in each of these classes was all up to me and what I decided to make of it – W O W!

When you walk into a yoga room EXPECTING the teacher to do something for you – you will be let down every time. But when you walk into the room, unroll your mat, look into the mirror and realize that what is about to happen only has to do with you and how YOU react – then the true magic begins.

For this New Year, find a NEW YOU on your mat. Let go of expectations, take a little yoga adventure  - BE WOW’D! – try a teacher a class, a pose a place in the room you’ve never experienced before and enjoy the ride. Cuz baby – when you let go – that’s when it get’s really good!

Namaste!

Marcia

Categories Uncategorized
by Flow, January 5th, 2013

At Flow, we’re always searching for new ways to stay healthy, eat better foods and expand our practice. This week, we welcome guest blogger and fellow Flowgi Lauri Bosseman to help on this journey. Lauri is a Registered Nurse and a Certified Holistic Health Coach. What’s more, she can explain the benefits of sea vegetables and whip up a mean Miso Soup. So without further adieu, take it away, Lauri!

January

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

  1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
  2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work?  If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
  3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the yoga studio more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
  4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to commit to your yoga practice, have a friend call you two or three times a week to check on you or invite them to join you.
  5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Make 2013 your healthiest year yet!

Food Focus: Sea Vegetables

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

 Recipe of the Month: Mighty Miso Soup

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

4-5 cups spring water

1-2 inch strip of wakame, rinsed and soaked 5 minutes

in 1 cup of water until softened

1-2 cups thinly sliced vegetables of your choice (see notes)

2-3 teaspoons barley miso

2 scallions, finely chopped

Directions:

1.       Chop soaked wakame.

2.       Discard soaking water or use on houseplants for a boost of minerals.

3.       Place water and wakame in a soup pot and bring to a boil.

4.      Add root vegetables first and simmer gently for 5 minutes or until tender.

5.      Add leafy vegetables and simmer for 2-3 minutes.

6.      Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.

7.      Reduce heat to very low; do not boil or simmer miso broth.

8.      Allow soup to cook 2-3 minutes.

9.      Garnish with scallions and serve.

 Note:

Any combination of vegetables can be used in miso soup. Here are some classic combinations:

  • onion-daikon: cleansing
  • onion-carrot-shiitake mushroom-kale: mildly sweet
  • onion-winter squash-cabbage: great in wintertime
  • leek-corn-broccoli: great in summertime

Variations:

  • Add cooked grains at the start of making the soup. They will become nice and soft.
  • Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Add bean sprouts toward the end.
  • Season with 1/2 teaspoon ginger juice for an interesting twist.
  • If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Cheers!

Lauri

For more information about Lauri’s or to set up a consultation, visit her at www.lauribosserman.com or shoot her an email at lauri.bosserman@gmail.com.

 

 

Categories Uncategorized
by Flow, October 28th, 2012

“Make every pose mean something.” A favorite instructor greeted me with these words in my first class after an extended hiatus from yoga. They couldn’t have been more welcome or accurate. My wife and I just had twins. Nearly all exercise, not just yoga, took a backseat to an epic, 16-week roller coaster ride that’s still climbing, diving, dipping and turning. Late night feedings and bleary-eyed changings leading to foggy days and endless errand-running, followed by moments of sheer joy. But as I slowly made my way back into my practice, I’ve developed a newfound appreciation for the benefits it always delivers. Aside from a balky back feeling less balky and the renewed attempts to turn the gut back into a core, I’m sleeping better. Like no other form of hearty exercise I know of, yoga calms the whole system down and prepares it for relaxation. I’m more balanced. Knowing everything that goes into having twins, I should probably have set up mandatory yoga time outs from the beginning, but you live and learn. In any event, I’ve since instituted quick, 45-minute ashtanga bursts every week, at minimum, and the results have been great. I’m more patient with mewling babies; I’m better equipped for the encyclopedia-length To-Do lists; I’m just a nicer person. And finally, I’m simply more content and I should never lose sight of that. I think it goes back to the words of my instructor. Make every pose mean something. When I’m regularly doing yoga, I’m making sure my all my actions, not just my poses, mean something. I’m more grounded, thinking about better things and all around just happier. That’s especially important as a new father just starting out. So I’ve decided: no more breaks in the yoga routine, even for babies. Life without it, just isn’t the same.

Written by Tom Cartier

Categories Uncategorized
by Flow, September 16th, 2012
How to maintain Seasonal Health with Ayurveda by  Tori Lundock
 
Can you feel it? The seasons have started to change.  The official start of autumn is on the Equinox, September 22nd, but already there is a hint of coolness in the air especially at night.  The air has surrendered much of the humidity that made summer’s heat so intense.  All over our area, people are emerging from their air conditioned bubbles to participate in outdoor sports and activities.  It is truly a wonderful time.
The transition from summer into fall brings with it its own series of unique challenges.  With every new cold front, the instances of colds and flus rise.  Our allergies go crazy from the shifting temperatures and the grass and weed pollens of the late summer/early fall seasons.  With the kids back in school, suddenly schedules are more structured and busy and the roadways mirror this change creating stress and fatigue.
This brings to mind the question: What can a person do to take advantage of all the pleasures of the season while avoiding as many pitfall as possible? I will cover this in detail during my Seasonal Health Workshop at Flow Yoga. In it, participants will learn all about the Ayurvedic principles of the Doshas, these elemental aspects of the world.  In late summer and early fall we are at the juncture of two Doshas – Pitta (the principle of fire, water, and digestion) is slowly giving way to Vata (the principle of space, air, and movement).  This is a dynamic time, but problematic as well.  Learn to bank your inner fire to keep it burning for the cold months ahead while integrating and managing movement in an intelligent and healthy way.
There is always so much fun to be had as the seasons change.
 
Join me at Flow on October 20th to learn how to manage your life and body as the season of fall takes shape so that you truly maximize all the joys and opportunities of this wonderful time!
Categories Uncategorized
by Flow, September 13th, 2012

Anna

Many thanks to Anna Dolga for this amazing contribution to our Flow Yoga video contest. Anna is our runner up. Enjoy the free yoga Anna, and Flowgis, keep an eye out for new, upcoming video contests.

Namaste!

Categories Uncategorized
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