Small steps
I used to envy my husband for being able to stop everything to do his morning yoga practice. Chaos could be erupting all around us - kids arguing, some emergency at the studio that needed tending to, etc. - but still he would sit in the midst of it and...
“My invitation, my challenge to you here, is to journey into a deeper intimacy with the world and your life without any promise of safety or guarantee of reward beyond the intrinsic value of full participation.”
I used to envy my husband for being able to stop everything to do his morning yoga practice. Chaos could be erupting all around us - kids arguing, some emergency at the studio that needed tending to, etc. - but still he would sit in the midst of it and begin. I, on the other hand, had a tendency to do the opposite. I needed the space to be clean, the kids calm and dropped at school or napping, the "important" emails tended to - before I began. As you can imagine, this often meant my practice would be cut short or - in many cases - not happen at all.
There is never a "perfect time". And there probably won't ever be. If we continue to postpone our practice, or wait to embark on a project or the much needed shift that our heart is yearning for -until things have reached some kind of ideal state - we will most likely keep waiting. This life will always be a series of continuous and unpredictable changes that demand our attention and disrupt our plans.
The best way I've found to move past the procrastination is to begin... with small potent steps. Day by day. One example that's worked for me is a 10-minute mindfulness meditation that I do for myself every night - just after I climb into bed. I abandoned the idea of creating the perfect morning meditation session, or doing a "formal instagram worthy sit" before bed - as they both just tapped that unhelpful urge in me to make the setting more perfect before I began. But, by simply climbing into bed, I found myself able to let go of the need to do anything else - and with that freedom I could just begin my practice.
That one small step has given me a consistent nightly practice for many years. My small success here came from aligning my intention with a super practical way to manifest it. It helped me to start with a simple step that was achievable and easy. That let me establish a good groove which eventually became a nourishing habit.
As the year comes to a close, it is a natural time to pause and reflect on what matters most to us, and to figure out how to align our intentions with realistic ways that let us live our truth in a successful and sustainable way.
To assist, we're hosting a series of workshops to help carry you gracefully through the end of 2017, two very special teacher trainings and are finalizing plans for some special new year offerings to help you get clear on your life's deepest intentions and start living into the best version of you including a community "30 days of Finding Your Flow", "Vision Boarding", "The Magical Art of Tidying Up" and Yoga + Coaching Sessions. We can't wait!
We look forward to supporting you, walking along side you and helping to inspire you to take all the small steps that'll get us there together.
xo
Debra
So you're thinking of starting a Mysore practice?
I remember my first time practicing Mysore. I was terrified - I had no idea what I was doing. Everyone seemed so serious! Class was in a basement, it was dark and early. But I loved it! For the rest of the week I studied my primary series book on the metro at 5:30am on my way to practice, determined not to mess up. It took me a while to realize that messing up is part of the process.
Mysore teacher Jen always gives personalized attention to her Mysore students!
We have had a lot of new students start in my Mysore program this Fall. I love new students. They are so much fun to work with and the possibilities are endless.
I remember my first time practicing Mysore. I was terrified - I had no idea what I was doing. Everyone seemed so serious! Class was in a basement, it was dark and early. But I loved it! For the rest of the week I studied my primary series book on the metro at 5:30am on my way to practice, determined not to mess up. It took me a while to realize that messing up is part of the process.
Thankfully, things have gotten a bit easier for me since then. I made this little video to help all of you know what to expect the first time you visit a Mysore class. I hope you (or your students) find it helpful.
And what to do if you don't have a Mysore program in your hood? My Intro to Ashtanga Video of course!
How to approach your practice when the leave begin to turn- 5 Fall Practice Tips
Fall brings to us a season of transition as we prepare for the colder months. Any time we are in transition is a good opportunity to stay grounded and balanced. Keep reading for my tips to make the most of your fall practice.
Get tips for Fall plus Jen's amazing Golden Milk Recipe!
Fall brings to us a season of transition as we prepare for the colder months. Any time we are in transition is a good opportunity to stay grounded and balanced. Keep reading for my tips to make the most of your fall practice.
SLOW DOWN
Slow down your yoga practice. Make sure that your yoga practice is nourishing instead of depleting. You want to reduce stress and boost immunity. Slowing down asana practice gives you a chance to focus on details that can easily be overlooked when your energy is frenetic. The seasonal transition of fall is an awesome opportunity to be more introspective and reflective. Be more deliberate with your practice – and notice the opportunities that arise when you do so. I suggest using this time of transition to go deeper inside. You can do this by saving time for seated meditation or enjoying a longer savasana.
LET GO
Fall is a great time of year to let go. In autumn, we watch the leaves change color and begin to fall. So follow nature’s lead. Now is a time to let go of things that we no longer need. Sure, this might mean cleaning out your closet and making a Goodwill run. But now is also a time to let go of old habits and patterns and people and things like grudges that no longer serve you. It’s a time to make space in our lives for the things that matter most. It’s a time to practice discernment, or viveka as it translates in Sanskrit. This is about seeing things as they are. Now is a time to look inward.
Asana practice is a great place to work on our inner selves (and outer too).Our yoga practice is a metaphor for our lives. Break your bad patterns on your mat first where you may be fortunate enough to have the support of a community and teacher to help you, and carry these new patterns into the rest of your life.
STAY GROUNDED
As the wind picks up in fall, so does our vata. Vata is pacified by heat. So create some internal heat for yourself by moving more. Our yoga practice is the perfect place to do this.
Emphasize groundedness in your movement. For me, the notion of being grounded in my practice always takes me back to sun salutations and standing poses. I love poses like down dog and chaturanga when I have four points of contact with the ground. As well as solid standing poses that challenge my balance. I always visualize roots from my feet going into the ground here. The stability I find in my yoga practice carries into the rest of my life.
Sticking to a routine also helps us to stay grounded during vata season. No better way to do this than to make your yoga practice part of your daily life. Consistency with time and place of practice will help you to feel even more grounded.
WARM UP
Colder weather can translate to stiffer bodies. As the warm days turn cold, many people react with joint and muscle aches. The temperature changes increases pain levels and can worsen moods! Do extra sun salutations if this is the case for you. It you typically do 5 As and 3 Bs, try 5 and 5. If you shorten your standing sequence, try doing all the standing poses before you move into the more challenging seated poses.
Ujayyi breathing helps us to create warmth from within. Stay with powerful breath throughout the practice. Keep your mouth closed and warm yourself from the inside out. Additionally, alternate nostril breathing is particularly balancing right now, so if you feel like you are out of balance, try this breathing technique to help find equanimity.
PRACTICE SELF CARE
Taking time for self care takes discipline when life gets busy. In fall, the body needs to be oiled like a machine. This protects our bodies from the environment, nourishes the skin, relaxes the nervous system, moves the lymph. Pick an oil that supports your dosha and use it liberally.
Eat anti-inflammatory foods. Try the golden milk recipe below – its tasty and it reduces inflammation. My favorite way to reduce inflammation is to take an epsom salt bath – with several cups of salt in the water. Its relaxing and warm and it reduces inflammation.
Start boosting your immune system now. Easy ways to do this are to get plenty of sleep. Drink lots of water – even if you aren’t thirsty with the cooler weather. Take vitamin B and D. Vitamin B can be a nice pick me up, and help you fight the dreariness of winter months. The sun typically provides us with all the vitamin D we need, but this can be tricky in the winter time. Naturally our intake decreases in cooler months from spending more time indoors – consider taking a supplement.
And my bonus tip – plan a vacation to someplace warm and sunny. Even a weekend away can help you recharge!
DIY Golden Milk
Golden Paste
1 cup water
3.5 tbsp turmeric powder
Add water and turmeric powder to a sauce pan and cook until you have a creamy and smooth paste. This will take about 15-20 minutes and the cooking process makes the turmeric taste less bitter. Store in the fridge in a air-tight glass container for 2-3 weeks (you’ll know it has gone bad if it tastes metallic).
Golden Turmeric Milk (Serves two)
1.5 tsp cold pressed, organic, unrefined coconut oil
1 tsp turmeric paste (recipe above)
4-6 cardamom pods, crushed peel removed (use the seeds)
Pinch of freshly ground black pepper
1/4 tsp pure ground vanilla powder
1 tsp raw honey or organic maple syrup (optional)
2 cups of your favorite non-dairy milk (I use homemade almond milk)
1. Add oil and cardamom to a sauce pan, cook on medium-high heat until fragrant, between 30 seconds or 1 minute.
2. Add all other ingredients except your sweetener (leave that for the very end) and let it warm up over medium heat. Remove from heat and stir in your sweetener of choice, add a cinnamon stick to use for stirring and for added flavor – sit in your favorite spot and enjoy!
October at Flow
October is here and we have wonderful programs n store for you!
A few scenes of the many joyful moments of September.....welcoming our Advanced Teacher Training crew, Yoga on the Mall put together with huge love from Flow's founder, Debra Mishalove & friends, the anniversary of our @10000budda wall being blessed, and one of our newest (hard core!) teachers, Damon (with Jess!). See more below and join us on instagram to get a daily dose of love & community.
Our October Newsletter is here - click here to check out all of our special programs!
Explore Your Past Lifetimes with Gahl on October 7
Do you ever feel like you were somebody else in a past lifetime? Or have you ever experienced deja vu, or even visited a place for the first time, but felt at home? Travel beyond time and space and retrieve aspects of your souls, and even skills you have lost in former lives in this amazing experience.
Awakening to Peace Through Mindfulness Meditation with Hugh on October 8
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. Hugh is a DC gem -please join us in welcoming him back!
The Hypermobile Yogi Workshop with Clare on October 15
People with hypermobility are generally over-represented in the yoga world. Learn how to practice in a safe, effective way that supports the body and the nervous system. Perfect for teachers & hypermobile students alike!
Building Blocks to Balance with Mimi on October 15
Teachers & students alike. Tighten up your tool belt & prepare to explore a stability and balance. Work with standing postures and a uniquely stylized approach to peak posture, prop exercises, wall work, relevant meditation, and key anatomy review.
The Core of Yoga Workshop Series with Clare begins October 16
In this practice-focused progressive four-week series, we’ll break down poses and movement patterns to their core, uncovering our body’s blind spots. You’ll be humbled and amazed as you learn new ways of relating to how your body moves.
Postpartum Mama + Baby Yoga Series with Catherine Zack begins Oct 25
New mama? Looking for a peaceful place to relax, rejuvenate, strengthen & safely reengage with your body, & connect with your child and other new mamas? This class is for you
Yoga Studies Programs with Cory Bryant starting October 21
Cory will lead the first session in his Yoga Studies program: "What is Yoga Anyway?!", a study of the traditions of yoga. Perfect for folks that want to deepen their practice by learning more about the history and philosophy that supports it.
Instructor Spotlight: Alicia Moyer
Alicia Moyer has been teaching yoga at Flow since 2015. Join Alicia on the mat on Tuesdays and Thursdays at 1230 for a creative vinyasa flow!
Get to know Alicia!
How did you come to your yoga practice?
I started yoga in 1998 in Austin, TX at a local community center. The class cost $7 and the teacher had taught himself the poses from Iyengar's Light on Yoga. He was incredible and I will be forever indebted to him for opening the door to this path for my life. At the time I was very stiff from running and riding my bike a lot and I try to remember the feeling of not being able to touch the floor in a forward bend when I work with newer students. The world opened up for me when I discovered vinyasa flow after years of hatha and Bikram and now I find creative flow sequencing to be one of the most nourishing ways to awaken and liberate the body and mind.
What are your favorite asanas?
Two of my favorite poses have always been Utthita Parsvakonasana and Utthita Hasta Padangusthasana. They were poses I could do from the start but I find them endlessly refinable and love all of the variations you can play with when teaching a group class.
What is your favorite music to listen to while you practice?
Lately at home I have just been practicing to a recording of Nina Rao chanting the Hanuman Chalisa. It's really lovely and repetitive and therefore quite meditative. In my group classes I play music mainly to keep myself on track with the time since we usually only have 60 or 75 minutes together! There was a time when I used to spend hours creating playlists but now I kind of like the music to be more in the background just keeping a little beat to keep the energy lifted or to signal that it's time to ground down.
Anything else you'd like to share with the Flow community?
I am so honored and grateful to be a part of the 300-hour Advanced Teacher Training at Flow beginning this fall. Working with teachers is one of my greatest joys and I am so excited about the unique program we have put together for the participants. Flow has some of the most dedicated yoga practitioners in the city and I am humbled to pass down the teachings to such amazing students.
Learn more about Flow's 300 Hour Teacher Training here.