Breath Over Poses

I took a deep breath and listened to the old bray of my heart: I am, I am, I am. ~Sylvia Plath

The promise of a daily practice does not have to be oriented to a future goal of health, wellness or fitness. In fact becoming better friends with who you are right now- body, mind and spirit -  is one of the most powerful and radical acts we can experience. 

I know it is not always easy to love the right now - but there are little steps we can take each day and each practice to bring us a bit closer, a bit more grateful and bit more at ease. And guess what? When we act, move and dream from a place of self respect & self love -we begin to access our inner power and will start to show up as our best selves— more clear, decisive, intuitive and strong!  

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. ~Thích Nhất Hạnh

Choose Breath Over Pose

One of my favorite tips to help cultivate present moment awareness and self compassion is to approach your practice allowing your breath to be front and center of your focus, even more than your poses!

This breath over pose focus will help us overcome our tendency is to hold our breath during a challenging  pose or sequence which can bring more stress and tension into the body. An easy & steady breath, even when things get hard will bring more grace and steadiness into our bodies, the poses, our hearts and our minds.

The Ritual of a Daily Practice

“……And, by participating in the ritual, you are participating in the myth…. a projection of the depth wisdom of the psyche, by participating in a ritual, participating in the myth, you are being, as it were, put in accord with that wisdom, which is the wisdom that is inherent within you. Your consciousness is being re-minded of the wisdom of your own life. I think ritual is terribly important.”  ― Joseph Campbell

Dedicate yourself to creating the shifts you desire by committing to a ritual of daily practice.

Living in a city like ours, it’s increasingly familiar to feel overwhelmed and hurried. A daily ritual of an embodied practice like yoga, especially within a supportive community offers a true refuge to recharge your spirits and renew & balance your energy and emotions.

Last year over 200 of you participated in our 30 Day Challenge and this year we begin on January 2nd. If you love the benefits you already notice from an occasional practice, imagine what consistency will bring.

We hope you will join us — and let us help you make that happen!

We’ll start the challenge with an optional in person kick off meeting where we’ll gather together set our intentions, create a plan, and envision the next 30 days and beyond. Challenge participants will get in studio and online support, a daily tracker, lots of gold stars to mark your progress and be part of a community of support & encouragement to hold you accountable so all you have to do is show up!

Inspired, Calm, Strong and Ready. Join us for 30 days of magic!

Here’s what this years challengers are saying when asked why they’re joining:

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I did the challenge last year and absolutely loved how my body and mind felt after the 30 days. I've been looking forward to rebooting my practice and this is the best way I know how to do it!

I love the flow challenge!

To decrease injury and fight gravity (and win!)

To get back into a habit of practicing and to set myself up for success in the new year!

At this point, it's a January tradition!

Looking to start 2019 off right with intention, purpose, and clarity.

To help re-commit to yoga in the new year!

For a good start to a new year!

Start the year on the right foot!

To rebuild with healthy techniques.

To stay connected with and support my community at Flow!

To hold myself accountable and refocus on self care in 2019!

I did it last year and had a lot of fun!

I try and do this every year, it helps to keep me on the right path of maintaining a regular practice.

I'm planning to participate in the yoga teacher training at Flow, and have several milestones to complete this coming year, so I'd love to set my intentions right from the beginning!

I want to dedicate myself more to my practice and this is a great way to start!

I want to focus on prioritizing on making time for myself by practicing yoga more frequently and becoming more mindful.

It really helps get through January which is otherwise pretty depressing.

To start the new year on the right and positive footing! :)

To restore balance

Teacher Spotlight: Dan Carter

Meet Dan! A fun & friendly presence around the studio, Dan loves a diverse "fitness diet" that informs his own way of teaching. Learn more about him below :)

What is your current practice like and how does it fit into your daily routine?

I'm currently obsessed with foam rolling and incorporating it into my yoga practice. I try to foam roll at least once a day and notice the way it shifts my daily movement. When I do an asana practice, I try to hold postures a little longer than I traditionally used to and notice the shift in my shapes. The foam rolling has really increased my awareness in basic postures like lunges and warriors and really increased my depth in peak postures like Hanumanasana and Scorpion.

What inspires you to practice at Flow?

...the instant good vibes you feel when walking through the door of Flow. I describe it to friends of students as that feeling of OM. You can feel that vibration the moment you enter the studios, you sense your connection to everyone practicing there. Oh yeah and the animal crackers!!! I always eat exactly three after I take a class at Flow.

What was your first yoga experience like?

I really wanted to go to prom with this girl and she was obsessed with yoga! I didn't know much about it (my family is a Pilates family) but I went with her to a class. It was a heated, vinyasa flow and I was a mess, but totally hooked. Eventually I realized I didn't really like girls that way, but I was still obsessed with yoga. Haven't looked back since!

Who are some of your most influential teachers?

Sam Breschi -- or Sam-imal as I call him, Alicia Moyer and my mom Peggy. It's a bit odd because they all teach really divergent modalities (Prana Flow, Functional Movement and Pilates) but they've all inspired my career and shaped my teaching style. I feel very lucky to get a healthy fitness diet from the three of them.

What is something the Flow community may not know about you?

When I switched from a career in television to yoga I realized I needed a new hobby since I had turned my primary one into a job. My fiancé Cassidy and I have always big fans of drag, but I think that was the point when we both turned it into a more serious craft. We hold an annual gathering of Faeries where we throw a big party in the woods with everyone dressed in drag, if you're having trouble picturing it, check out Cassidy's Instagram @DragOfTheWoods. We also do local performances, I've done everything from a Taylor Swift to Kellyanne Conway impersonation.

Anything else you'd like to share?

If you're interested in a playful, energetic and community oriented class I hope you come join me. My classes always include arm balances and "big" postures, but I break them down in a way that makes them accessible to the newest students and challenging enough for the most experienced of yogis. If you want to get a feel for the personality of my classes check out my Instagram @DanimalYoga.

Guest Spotlight: Alexandra Chili

Meet Alexandra! A fan of Flow’s mid-morning classes, she’s a joy to have in the Flow community. Learn more about her below :)

What inspires you to practice at Flow?

I am continually inspired by the people Flow attracts. Few teachers have spoken more truly to me and I've noticed my practice progress in ways that I did not expect. The space is spacious, clean, and echoes past practices of love and study. Finally, I have always been treated kindly and respectfully from the staff members, fellow yogis, and community of Flow.

Tell us about your current practice including some of your favorite classes & teachers?

I see my current practice as some version of a yin yang. I absolutely love Cory Bryant's classes and dutifully attend the mid-morning practices. He teaches love with discipline and challenges me to give my best effort everyday on and off the mat. In some ways, he is hardcore and I balance this with an extremely fluid practice from Sam Breschi. In Sam's classes, I expect nothing and allow him to lead. I find myself being very present and aware of the most subtle layers of introspection thanks to his guidance.

Why is your yoga practice important to you?

Yoga helps me to be fluid like water moving down a stream. By diving into the philosophy of yoga and working with asana and breath, I can often return to a place of more tranquility and contentment with whatever life offers. I also appreciate the opportunity to study the self and be curious.

What are some things you love about DC living?

I love living in DC because I've made it my home. I live amongst beautiful friends, work with my passions and I can always find adventure around town. Meridian Hill Park, Timber Pizza, Petworth in general, and the National Mall are some of my favorite spots.

What is something the Flow community may not know about you?

Hmm... I bet people don't know that I was a pro basketball player in Europe for two years. I played college basketball at Muhlenberg College and then went overseas to Denmark and Germany. You can look up some highlights online if you google me.

Anything else you would like to share?

I am a personal trainer at VIDA Fitness U St. and I also teach yoga. I love talking about health, yoga, fitness, hoops and all things that contribute to our wellness as individuals and as a community. Don't be shy to say hello.

Karma Yogi Spotlight: Kerricha Cox

Meet Kerricha! A DC transplant via Miami and Jamaica, Kerricha can be found in daytime classes when she isn't behind the desk as a KY. Learn more about her below :)

What is your current practice like and how does it fit into your daily routine?

I usually try to fit a class in my schedule mid-morning and on weekends. At least 2 classes a week. I am very open to the classes I take it's more about the time I am available to fit a class in.

What inspires you to practice at Flow?

I love the energy from the instructors and fellow practitioners. I feel like I am a part of a positive community.

What was your first yoga experience like?

My first yoga experience was in 2008 while living in Miami, at Miami Life Center. It was a great experience, I felt like it was exactly what was missing from my life.

Who are some of your most influential teachers?

Kino McGregor and Tim Fields at their ashtanga studio (Miami Life Center), my foundation for yoga got started.

What is something the Flow community may not know about you?

I was born in Jamaica!

Anything else you'd like to share?

It's been wonderful being a part of the Flow Yoga community.