Welcome to Flow Yoga Center where classes are a celebration of life awakening the very essence of who we are. The warmth of our eco-friendly center and the excellence of our teachers offer a natural haven for those who seek a nurturing and soulful environment.
IN THIS NEWSLETTER...
opening reflections
studio updates
special events and workshops
focus of the month - ardha chandrasana
Hafiz
nutrition - chocolate
glow
I am writing this note from the train with Jonah snuggled up next to me in his moby wrap. We are in the midst of a 10 day road trip north to introduce him to family and all my wise goddess sisters who have guided me on my long journey to motherhood.
Thanks to the train ride, I had a chance to read Dan Zak's Washington Post article about the "25 Random Things About Me" phenomenon that you and I and everyone in the world has seen on Facebook. These lists - in which people post 25 stream of conscious revelations about themselves and share it with their hundreds of Facebook friends reminds me of the yogic practice of svadhyayaa, or self study. The raw honesty revealed in some of these lists was surprising. Some of the random thoughts of my friends included:
6. My brother died 20 years ago and I still miss him.
15. In the second grade I thought I would never hear anything funnier than, "Hickory-dickory-dock". Three mice ran up a clock. The clock struck one and the other two escaped with minor injuries. I was right until I read Ronald Reagan's version of America's involvement in Vietnam.
25. After I die, eventually no one will ever have heard of me and that's really okay. It is just the way it is.
11. I cry every time I think that one day I won't have my dogs. I will certainly get others but nothing will ever replace them. (I need a tissue)
4. I spent my high school days hating myself.
12. I feel like I will never find a partner to love me.
I suppose reducing one's life to a list of 25 random thoughts may seem like a cliff notes version of the more serious meditative contemplation yoga ascribes as the guiding principle of svadhyaya. But as a lover of lists and a yogi forever on the quest of ways to live into my highest self - I was intrigued, especially by Zak's observation that "this phenomenon may have more to do with our self obsession with lists but reminds us that once we make one about ourselves, we suddenly discover an inventory of personal secrets, fears and desires that flow out effortlessly and surprise you! There you are, big as life, in a list form."
As my time becomes my biggest luxury, I thought, why not? If doing this can help me dig into my own story and connect with others in a more authentic way - even though it can feel vulnerable, I think it is valuable. One thing I found when I created my list is that there were parts of me that define my reality that I don't always share with others. Through sharing my list I had some important and beautiful conversations that brought me closer with some friends, including my husband.
Go ahead, give it a try -- write 25 things you want to share with others. Notice what comes up for you. Are there things you would choose not to reveal? What are they? Does your list illuminate any themes or stories in your life that surprise you? What would be on your list if you were to write it for your eyes only? Here are mine....
Join us on Facebook!
Cafe Green (sister restaurant of Java Green) is opening on 17th Street - Join Ian, Rich, DJ as they open up a yummy veggie restaurant!
Take our 30-Day Challenge: Seasonally, we host a 30 class challenge, encouraging students to take 30 classes within a month's time. Choose any consecutive 30-day period and take 30 classes to receive your T-shirt or Kleen Kanteen. (Yes, you can take two in a day, and yes, any Flow class counts!) To participate, email us.
New to Flow? Try out any 2 classes for $20 or try out 1 month of unlimited classes for just $50 (online price... $55 in person at the checkin desk). Both offers are for newcomers only. Come find your flow!
Life in Balance: Zero Balancing Awareness Week 2/15-3/21
Zero Balancing is a unique bodywork modality that combines soft pressure and gentle stretching to balance your energy bodies with your physical structure. To use a metaphor: if your physical form is a boat, and your energetic body is the sail, Zero Balancing helps you tack in to the winds of Life more efficiently and sail with ease.
Enjoy unlimited classes at Flow with the ease of monthly debits on your credit card. During the month of February get $20 off Yoga Pass. Choose either $90/month (12 month commitment) or $100/month (6 month commitment). Pick up Yoga Pass application at front desk!
DAVID KYLE RETURNS TO FLOW
Don't miss the opportunity to study with David. During his last visit to Flow many students commented it was the best workshop they had ever taken. He is an amazing teacher! 
ROCKET MASTER CLASS Fri 2/27
Packed with back bends, spinal twists, and inversions to clear the mind and help you get where you're going faster, The Rocket II class is known to bring the practitioner into an uplifting state of happiness. It can be practiced by any level student and modified to bring ease into postures commonly considered advanced, as well as numerous variations to challenge and excite even the most advanced students. This class is a great addition for anyone who has a vinyasa based practice. It is guaranteed to stimulate your nervous system and give you a fresh perspective on your yoga practice. This series is a variation of 2nd series of Ashtanga Vinyasa yoga. If you have not practiced with David before, this is the class to come in and see if you really want to get stronger!!!
ROCKET ARMS MASTER CLASS Sat 2/28
This class focuses directly on your arms. How are the arms used during the practice? Can your arms serve as much strength and control as the legs? You will learn to how to go through a quick paced asana class that will use a variation of ashtanga yoga to help you bring in more arm support in your vinyasa practice. Be prepared to work directly with your most stubborn challenges, and dig deep into the power of your mind!! You will be able to do as much as you are willing and commited to doing. It is a small peep show of what a Level 3 Progressive Ashtanga Yoga teacher can perform. When you really want to fly on your mat, then these are the tools everyone eventually comes to learn.
PURE HANDSTANDS - THREE HOURS UPSIDE DOWN (INT/ADV) Sat 2/28
You know you're going to feel great!! This workshop goes straight to the point. You will spend three hours working on the science of inverting the body and reversing the gravity on your blood flow. This is a class in physics. Learn how our physical body is balanced on this earth and how by increasing our body's intelligence, we can manipulate gravity's effect on us. This is a fun and technical look at simple handstand inversions as well as advanced variations like one handed handstands, planch, hallow backs, and dynamic turns and movements in the inverted position. Most enjoy this workshop because of David's ability to demonstrate and effectively teach students how to incorporate these movements into their own practice. Be prepared to practice a lot of body weight training techniques that are sure to make you so sore, you may not be able to move the next day. In a good way!!!
BEGINNERS PROGRESSIVE ASHTANGA VINYASA WORKSHOP Sun 2/29
A beginner's workshop that makes you advanced!
***Includes a full beginners class at end of workshop***
This beginner's workshop covers the foundation of Ashtanga Vinyasa Yoga. Tristana is the detailed attention to breath (pranayama), posture (asana and bandha), and gazing points (drishti). David will go into detail on the physical and philosophical reasons for using this method, as well as lead the class through a small vinyasa sequence or modified primary at the end in order to put all the theory to practice. It is these techniques that make the Ashtanga Yoga practitioner so powerful. Most yoga styles will wait years before these techniques may be explained to beginner students, but David feels this is the first stage for anyone seriously wanting to obtain the essence of yoga. It is basic understanding of these techniques that will bring the student deeper into themselves. Learn small practices that can be done at home on your own to help deepen your understanding of the Ashtanga methods.
In addition to over 50 weekly classes, and our monthly First Friday specialties - Acro Yoga and Midnight Yoga, Flow offers a cosmic array of workshops, special events and ways to get involved with the community. We recommend signing up early as most sell out! Learn more about each workshop and reserve your space by visiting us online.
Heart Warming Yoga Nidra with Angela 2/14
"Nidra" means "all stages of consciousness" in the practice of yoga nidra, one taps into the subtle and often overlooked intelligence of the body. Yoga nidra provides a format to cultivate a regular and authentic experience of joy, peacefulness, equanimity and ease, reminding us that bliss is our birthright and true nature. It is both a deep form of meditation and relaxation and can have a profoundly calming effect on the nervous system. This unique workshop will provide an opportunity to make friends with challenging thoughts and feelings in and environment of playful curiosity.
Awakening to Peace through Mindfulness Meditation with Hugh 2/21
Insight or Mindfulness Meditation is the simple practice of paying attention on a moment-to-moment basis to our own direct experience. This practice of mindfulness allows us to see more clearly our patterns and habits of holding and resistance, and to accept more fully the pleasure and pain, fear and joy, sadness and happiness that occur in life. As our insights deepen, we develop greater peace and equanimity in the face of change, and wisdom and compassion increasingly become the guiding force in our lives. ----- These monthly half-day "immersion" workshops are ably led by Dr. Hugh Byrne, and are open to new and experienced practicioners. This workshop will provide systematic instructions on working with all elements of our experience to develop concentration and cultivate insight. During the workshop, we will alternate periods of instruction, sitting and walking meditations and dialogue.
Getting Grounded & Opening the Hips to Support the Lower Back with Megan 2/21
In this session we will focus on grounding through the feet and the legs (to space in the hamstrings and the quadriceps and around the sits bones in both sitting and standing poses) and on toning and supporting the pelvic floor to create space in the lower back by creating space in the hip flexors and the iliotibial band. Tight hip flexors cause the pelvis to tilt, which in turn compresses the lower back. A tight iliotibial band oftentimes causes knee pain but can also cause lower back pain if it creates an unequal distribution of weight that leads to pelvic tilt, which in turn causes compression on one side of the lower back.
Yoga for Anxiety and Depression with Angela 2/22
As modern life becomes more challenging, day to day stresses can take a cumulative toll. Anxiety can lead to poor sleep, unruly thoughts, feelings of fearfulness, and even affect work and relationships. While yoga is well known for its potential calming effects, some of these soothing benefits can be lost amid the myriad of poses and rapid rhythms of a typical yoga class. Join Angela in learning specific techniques to address, manage and ultimately make friends with your anxiety. Tools from Dr Richard Miller (yoga nidra) and Amy Weintraub (yoga for anxiety and depression) will be shared in an atmosphere of curious exploration.
Yoga for Better Sleep (Part 1) iwth Dr. Daniel Lewin and Angela 3/7
Join co-leaders Angela Cerkevich and sleep specialist Dr. Daniel Lewin in a series that will positively affect one of your greatest activities in life -- your sleep! Through the mindful blend of Eastern and Western psychology, you will be provided with proven techniques for managing an array of sleeping challenges. This in-depth three part series will include: sleep journaling, the body's physiological patterns, sleep inducing poses, yogic breathing, psycho-physiological arousal, techniques to change negative cognition, and yoga nidra.
Rumi & Yoga: Sacred Inspiration For Your Practice with Angela 3/15
Divine inspiration is the essence of a living yoga practice. Delight your senses and tickle your heart with a love affair inspired by Rum's ecstatic poetry. Explore timeless truths with spiritual practices that cross culture and time with relevance to the present day. Mindful asana will be woven with music and poetry in a dance of heart, body, and soul.
FOCUS OF THE MONTH - ARDHA CHANDRASANA 
Join us in class as we explore Half Moon Pose. The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively. (Yoga Journal)
(are-dah chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as "moon"
GLOW - AN ECO-TIQUE
Need some support for your practice? "Glow" is stocked with lots of earth friendly choices including yoga mats, organic yoga clothing, eye pillows, lotions, potions, soy candles, cds incense and more. We carry amazing eco-friendly brands with lush fabrics such as Even Keel, Foat, Blue Canoe, Omala and our newest offering Hard Tail (flying off the shelves!) plus lots of hand-made and home-made goodies.
NUTRITION TIPS CONTRIBUTED BY FLOW'S TAZIMA DAVIS
The Chocoholics are onto something... and this month, there is more than enough to go around. Chocolate is not only a compact high energy food, but boasts numerous exceptional benefits. Along with the expected carbohydrates, fats, and vegetable proteins, this highly sought after treat contains large quantities of potassium and magnesium--which helps reduce menstrual cramps and regulate sex hormones. Chocolate keeps the benefits coming with some calcium and vitamins A1, B1, B2, D, and E.
Furthermore, you can impress your friends and colleagues with a laundry list of other beneficial substances in small, but effective, quantities, chocolate might well be argued a dietary supplement... a health food even! Perhaps that goes a little too far, but the list below will give you plenty of fuel to justify your indulgence.
Theobromine, which stimulates the central nervous system, facilitates muscular exertion, acts as a diuretic and appetite stimulant.
Caffeine, which increases resistance to fatigue, intellectual activity, and watchfulness. An average size chocolate bar contains a modest 6 mg of caffeine, compared to 100-150 mg in a cup of coffee... enough to enhance, not overwhelm.
Phenylethylamine, the chemical released in our bodies when we fall in love.
Tryptophan, an essential amino acid that increases the production of serotonin, an anti-depressant and natural stress-reducer. In fact, a decrease in serotonin levels in the brain may trigger cravings for starches, sweet foods and chocolate.
Endorphins, natural opiates that are released by the brain in increased amounts when eating chocolate, thereby elevating one's mood and reducing pain.
Phenols, which are also found in red wine, tea, fruits and vegetables, and may help reduce the risk of coronary heart disease.
Catechins, antioxidants that may help protect the body against cardiovascular disease and possibly cancer, are found in substantially higher quantities in chocolate than in black tea.
YUM! And I would be remiss if I did not mention that high quality dark organic fair-trade chocolate helps you get the most bang, benefit, and besos (kisses) for your buck! I am absolutely in favor of conscious chocolate snobbery. Choose well and enjoy.
Love wants to reach out and manhandle us,
Break all our teacup talk of God.
If you had the courage and
Could give the Beloved His choice, some nights,
He would just drag you around the room
By your hair,
Ripping from your grip all those toys in the world
That bring you no joy.
Love sometimes gets tired of speaking sweetly
And wants to rip to shreds
All your erroneous notions of truth
That make you fight with yourself, dear one,
And with others,
Causing the world to weep
On too many fine days.
God wants to manhandle us,
Lock us inside of a tiny room with Himself
And practice His dropkick.
The Beloved sometimes wants
To do us a great favor:
Hold us upside down and shake all the nonsense out.
But when we hear
He is in such a "playful drunken mood"
Most everyone I know
Quickly packs their bags and hightails it
Out of town.
Hafiz, The Gift (thanks Lauren!)
Huge gratitude to my all of you who have been showering our family with love and affection. Jonah was welcomed so sweetly and lovingly into this world by you during this amazing time of hope and promise.
Blessings, Gratitude, Love and Peace and Yoga....
Debra and the Flow Sangha
Flow Yoga Center - DC's Eco-Friendly Yoga Center
1450 P Street NW (next door to Whole Foods)
Washington, DC 20005
(202) 462-FLOW
flowyogacenter@gmail.com
