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
teacher spotlight - Megan Davis
focus of the month - navasana
rock the shakti with Micheline Berry!
yoga for better sleep series
chakra series
candlelight prenatal series
glow
yoga day at the ballet - Peter Pan
inspiration
barley baby!
I recently started to practice asana again with my svelte new post pregnancy body. About 20 minutes into my first class, I was distraught. You see, even though I told everyone I planned on approaching my practice with a beginner's mind, I was secretly hoping that I would be able to jump right back into it where I left off. Well, things went a bit differently then I had hoped. I could not keep my balance in tree pose. I 
was not able to hold plank beyond a few seconds before dropping my knees without my wrists aching. Even child's pose felt awkward with my new voluptuos.....(well let's just say I am breast-feeding). I actually got to the point where I considered leaving. As the studio owner, I felt embarrassed that I couldn't keep up. I was disappointed and discouraged. What kept me motivated to stay in class was something I remember our meditation teacher, Hugh, saying - and that is to consider allowing any physical sensations I am experiencing (even the aches) to be the focus of my practice. Gradually, it worked. My discomforts became my anchor. I took cues from what was going on physically and modified, honoring my body instead of fighting it. The act of paying close attention to how I was feeling helped dissolve my desire to be elsewhere and it actually evolved into one of the best classes I have ever taken.
Many people (like me!) experience added stress and irritability if they try to continue their practices "as is" during transitional times or even during seasonal changes, without adding some balance to sooth their systems. The darker, colder months of winter are the most common time I get asked by students how they can stick with their practices and stay motivated. In addition to Hugh's wonderful tip, below are some ideas on how to keep your practice going when you are feeling less then fabulous:
*We tend to do our best when we are in harmony with the seasons. A balanced winter practice may include more vigorous yoga sequences that warm the body (think heat inducing sun salutations, longer held standing poses, deep twists) balanced with longer savasanas and adding some restorative classes such as harmony flow and yoga nidra into your routine.
*Yoga philosophy reminds us you cannot overcome negativity with negativity. If self defeating thoughts arise during class, try to think the opposite. Rephrase the negative with a positive mantra such as "I feel wonderful in this moment". In other words, fake it till you make it!
*Revisit your goals and set revised intentions that serve you. A big hint as to whether your plan is on the right track is how you feel post practice. If you feel re-invigorated and balanced you are on the right track. If you feel frustrated and angry, make a change. Spend a few moments putting your plan into your planner! Studies show we are able to follow through with our intentions more easily when we see them on a daily basis.
* Serve others! If your only goal in practices is fitness or flexibility - look more deeply. Do some self inquiry on how the benefits of your personal practice can be shared with others. This is the ultimate inspiration of any yoga practice and the sooner you realize this you will recognize stronger motivations then you have ever felt before.
*Find creative ways to help you solidify your practice commitments. Pre-register for classes, commit to a series or seek out a "yoga buddy" to help keep on track. Two friends of mine set an intention for running a 10k and have set dates for practice runs in a local gym and classes in the studio ahead of time.
*Take small steps towards your goals. If you are beating yourself up for not being able to commit daily to your 30 minute morning meditation, try just 5 minutes! If you don't feel up for a full hour yoga practice, commit to practicing 9 sun salutations.
*Stay flexible and be as gentle with yourself as you would towards a friend when things feel challenging. Many find satisfaction when they already know their back up plan -- your run may not workout very well in the midst of a winter storm so if you already have plan b ideas in place (a favorite DVD or class schedule) you will be more likely to follow through.)
*Take cues from the light - try to align your more active times when it is lighter out - seek out lunch time yoga classes and save your more restorative practices for dusk and dawn. If possible wake up with the sun rise, start your day with reflective meditation before moving into a more vigorous practice.
We invite you to come journey with us on the path to healing and radical transformation.
Sending lots of warm encouragement your way,
Debra
If you’re a fan of Flow Yoga Center, we’d be grateful if you’d take a moment to cast your vote for Flow as “Best Yoga Studio” in the Washington City Paper’s Best of DC 2009!
Join our community 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!
With support from our incredible community last year, Flow was honored with the 2008 Best Yoga Studio award. We don’t take this for granted and -- award or no award –we’re committed to doing everything we can to make your experience at Flow the best it can possibly be. To continue to improve our service to you, we invite you complete our survey on how Flow can best support your needs in the coming year.
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!
Enjoy unlimited classes at Flow with the ease of monthly debits on your credit card. During the month of March 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!
ROCK THE SHAKTI AND PRANIFY WITH MICHILINE BERRY! 3/27 & 3/28
FLOW PRESENTS A LIQUID ASANA URBAN IMMERSION RETREAT....
Ecstatic Ritual, Healing and Transformation through Vinyasa Flow Yoga
Join Micheline Berry and DC Yogis for a deep Spring Immersion Retreat into the wild creativity and powerful free-flow of Prana Shakti, the joyful life force that animates all beings. Experience a healing ritual weekend of rejuvenation and empowerment, purification and fun, stillness and ecstatic movement as we move through a full spectrum practice of Liquid Asana and Prana Flow Yoga. You will generate an ecstatic flow of energy through purifying vinyasa kramas (flowing yoga sequences), liquid movement & Somafro dance, invigorating inversions, arm balance flows, revitalizing backbends, deep-tissue/hip-openers and rejuvenating pranayama.
Our journey will be accompanied by the latest in Latin & World Beat grooves as well as live percussion to guide you deeper into the flow. This event is designed to quickly rejuvenate, inspire and deeply connect you to your source of creativity! 
Yoga for Better Sleep with 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.
In addition to over 70 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.
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.
Class Series for Beginners 3/15
This series is designed for the beginner yogi who wants to learn the fundamentals of asana and pranayama, as well as use of props. By the end of the series you will know the alignment of standing and seated poses and sun salutations, and will be ready and confident to attend Flow 1!
Svadhyaya 101 with Carolyn 3/8
Spring into Self is about forward movement and an eternal celebration of who you are. Play with the energy of springtime to develop actions steps and declare commitments based on what’s in your heart and what is blooming for you right now! This workshop will help you deepen your practice of Svadhyaya, Sanskrit for self reflection and inquiring into your true nature through coaching, journaling, meditation, movement, and experiential exercises (e.g., visual explorer).
Insight or Mindfulness Meditation with Hugh 3/14
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.
Increasing Hip Flexibility reducing Lower Back Compression with Megan 3/21
In this session we will create space in the external rotators by strengthening the piriformus. Tightness and prolonged contraction of the piriformus can cause lower back pain, can contribute to misalignment of the sacrum and may lead to piriformus syndrome or sciatica. We will also focus on accessing and stretching the iliacus and the psoas, which commonly cause compression and pain in the lower back and can also contribute to tightness in the hips.
TEACHER SPOTLIGHT - MEGAN DAVIS 
How do you find your flow?
I have not found it yet but I am looking very, very diligently.
Why yoga?
I originally came to yoga after an injury and yoga has helped me work through many injuries since then, not to mention steering me through the murky waters of emotional upheaval. Because of how I came to yoga, and how it came to me, yoga for me will always be seen through the lenses of healing and transformation. Yoga has helped and continues to help me work through samskaras in a meaningful way.
What is your favorite Yoga Pose?
Right now, my favorite pose is handstand. This pose requires a balance between courage, a sense of reckless abandon, strength and softness.
Aside from teaching yoga, what other activities fill your life?
When I’m not teaching yoga, I am spending time with my yoga teachers, teaching undergraduate courses in philosophy and religion and working on my dissertation.
What are you most proud of?
Ask me again in 6 months and hopefully I’ll be able to say that I finished a dissertation.
Tell us something about yourself that your students may not know.
One of my very favorite past times is to strap Karl (my skeleton) into my front seat and take him on errands. He has the most fun at places like the grocery store, Home Depot, parks and playgrounds.
What is your personal mantra/motto?
Be good to your pectineus and it will be good to you.
What do you most admire in others?
I admire people who are inspired, fearless and don’t take themselves too seriously.
What is your idea of earthly happiness?
A moonlit walk on the beach with some good cheese, an amazing glass of wine and my dogs.
from Shannon Brophy of yoga.com . . .
In Sanskrit, Paripurna means full or complete. Nava refers to boat. Nava is also the Sanskrit root of the English word “navy”. Asana, of course, means pose. Paripurna Navasana is the “full boat pose”. The posture resembles a boat with oars, thus it is named.
Paripurna Navasana looks easy but is challenging. It develops core abdominal strength, of use to everyone who wants to have a good posture and prevent back pain. Athletes benefit from the abdominal and deep hip flexor strengthening. Also called “Boat Balance”, the pose requires balance on the sit-bones of the lower buttocks.
CHAKRA SERIES with Tazima (begins 3/22) 
Have you ever had “two (or more) minds” about something or even missed out on opportunity due to indecision? Do you ever feel overwhelmed, scattered, or have trouble prioritizing? Are you on the fence about whether to follow your dreams or find / get / keep a “real job”?
If you answered “yes” to any of these questions the good news is there’s nothing wrong with you but you might need to check in with your internal staff. During this three-part series, Tazima presents her techniques for self-development through yoga practice, meditation, and workshop exercises.
Flow Yogis can enjoy 50% off Peter Pan, at the Kennedy Center on Sunday April 5th at 5:30pm. Simply call (202) 467-4600, use code word TINKER!
Candlelight PRENATAL SERIES with Siobhan (begins 3/15)
Some say it is due to the Obama phenomenon but we have lots of pregnant yoginis at Flow! To serve you better we have added a Sunday Candlelight Prenatal Series.
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.
From the Blog of STACIE DE LA ROSA
what if you chose to forgive yourself today
what if you realized that tomorrow is a brand new day, filled with possibility
what if you decided to not dwell on the past but embrace what can happen in this moment
what if you acknowledged that to err is human and we have all fucked up, more than once
what if you tested your superpowers to see how magical they indeed are
what if you changed the radio station in your head that is dialed in to KFUCT*
what if instead, you become the DJ of your own life
what if you invited the gremlins over for a tea party to let them know this
what if you treated yourself with the same tenderness and compassion that you show others
what if instead of beating yourself up, you took the time to gently wrap your heart in a cashmere blanket and tenderly snuggle it, even if only for a moment, each day
what if you chose to see the situation with fresh eyes
what if you took the lesson and turned it into positive growth
what if you replaced the word shame in your vocabulary with a word like juicy
what if you filled a bowl with rose petals, healing essential oils and warm water and soaked your feetsies, they work hard too
what if everytime you passed by your he or she, you kissed them cheekily
what if you channeled your inner 4-year old and let her have some uninterrupted playtime
what if you designated one day each week as an official worry-free day
what if you just let it go
what if you chose to forgive yourself today
what if (for you to fill in the blank)
Let Barley Be Your Bridge to Spring
The weather of a late winter, especially this season, can drive nearly anyone crazy... just as early spring plants push their way to the surface, we get a brush with snow. These ups and downs can make seasonal eating a bit challenging. Enter whole grains: like a cardigan sweater, they can help you manage the fluctuations. A stellar, yet often overlooked example is Barley.
Unsung Whole Grain Hero: When someone mentions barley, it’s often merely an ingredient for beer or it’s playing second fiddle to a more prominent ingredient in a soup or stew. This month, let barley take center stage at your next meal. Barley, like many whole grains, is highly versatile and can be used interchangeably with other more common grains like brown rice or steel-cut oats. Also, using cooked whole grains, such as barley, can be a great way to make the transition from winter to spring: they provide enough hearty flavor and density to satisfy, but are not as heavy or thick as fall and winter root vegetables and squash we used to sustain us through the winter.
History: Barley was first cultivated both in Ethiopia and Southeast Asia. Greeks and Romans valued barley as a performance staple for both athletes and soldiers.
Benefits: Barley has mild nutty flavor and a pasta-like chewy consistency. This whole grain hero is high in fiber which helps enhance regularity, lower cholesterol, and reduce digestive distress by encouraging friendly bacteria in the gut. The fiber along with selenium found in barley both help to reduce the risk of colon cancer. Studies also suggest that barley reduce the risk of type 2 diabetes, and for with type 2 diabetes, barley is a better breakfast than oats when it comes to reducing glucose and insulin response.
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
