Watermelon Sorbet (or Mango, or Peach!)

This is the easiest and best sorbet! (adapted from SweetPea Gourmet)

Here’s What You’ll Need:

• 3 1/2 cups fresh seedless watermelon chunks which is about 1/2 medium watermelon

• 2 tsp lime juice, freshly squeezed is the best!

• a little warm water, as needed

• a few mint leaves for the garnish!

• if you want to sweeten the whole thing up (we doubt you’ll need it) add in some raw honey or stevia

How To:

1. Freeze watermelon chunks overnight. You can put in a ziplock bag or any freezable container.

2. Add the frozen watermelon chunks in your blender. Then toss in the lime juice. Before you turn it on…let it sit for a few moments to slightly thaw (5 min!)

3. Now, get blending! If it gets stuck, this is where a little warm water comes in - add it and use your spatula to help it along. l

4. Now’s the good part— you get to eat it! If you want a harder texture- you can pop it back into the freezer in freezer-safe container and enjoy more later!

Over 50 Live Streamed Classes Each Week To Choose From

“Nothing beats the physical yoga studio, but Flow’s online offerings come very close. If you are missing the human contact and community, and looking for a way to reconnect to that sense of peace in body, mind, and soul, Flow is that place.””

— Tommy B.

While our physical space may be (temporarily) closed, we’re more dedicated than ever before to support your wellbeing through this incredibly challenging time. So if you’re feeling stress & discomfort, or need a break to move your body and bring peace to your mind imagine how much better you’ll feel knowing you have all the yoga, fitness and self-care practices, led by your favorite teachers, all in one place. We’re so glad you’re here!

Each week thousands join our curated classes guided by the most caring & talented teaching team, Choose from our huge Livestream schedule or growing (free!) on-demand video library filled with essential practices that you can turn to any time. We’re also hosting virtual community gatherings, check-ins, supportive coaching & community meditations.

DIY Home Spa Rituals

DIY Home Spa Rituals

We love self-care rituals that you can do at home to help to balance out a busy week, while also infusing your mind, body, and heart with some well-deserved peace & calm.

These rituals are all about slowing down, getting mindful, and bringing intention to your evening routine. Not only will these self acts of kindness feel wonderfully indulgent…a gratifying after effect will also be a more peaceful and restful night’s sleep. You will wake up glowing from the inside out and your energy will be radiant! 

Take this opportunity to unplug and simply be present. Appreciate yourself while enjoying your own home-created bliss! You are worth it and you deserve this!

Set the Mood

Start your home spa with creating a relaxing and calming mood, allowing yourself to more deeply unwind. 

Take a few minutes to tidy up the area you will be hanging out in. Dim the lights and light some candles. The soft, warm glow of candlelight will help to quiet your mind. Burn some incense or turn on an essential oil diffuser to activate the oral senses and help elicit release in the nervous system. Use calming oils such as lavender, rose, or chamomile. Turn on soothing instrumentals or meditation music as a soundtrack for your evening. If you really want to commit to the full experience, turn off all other electronics including TV, computer, email notifications, and place your phone on silent. 

Tea or Infused Water

Treat yourself to a warm cup of herbal tea or fruit and herb-infused water, depending on your mood and tastebuds. Peppermint or chamomile are great choices for tea as both of these herbs are relaxing and soothing. Keep your infused water simple…add some slices of citrus and fresh herbs such as mint or rosemary. Whether you choose tea or water, sip slowly, breathe deep, and savor the flavors. Let this time be a mindful pause between your day and the evening ahead. 

Facial Steam

A facial steam is an excellent way to relieve stress and tension and give your skin a refreshed glow by improving blood circulation and a deep cleanse of your pores. 

Boil a few cups of water infused with healing herbs such as lavender, mint, raspberry leaf, or citrus rinds. You can also add your favorite essential oils to the water after it boils. Place the pot or bowl of boiled and infused water on a heat resistant surface, drape a towel over your head and shoulders to create a tent that catches the steam, close your eyes and breathe deeply. Relax here for as long as feels good, being mindful not to place your face too close to the hot water.

Yogurt Honey Mask

Once the pores are open and cleansed after a facial steam, it is beneficial to pamper your skin with a moisturizing and rejuvenating facial mask.

Start by mixing a couple of tablespoons of yogurt (plain, whole milk & unflavored) and 1-2 teaspoons of honey. Yogurt has probiotics and lactic acid, a gentle exfoliant, which naturally firms and tightens your skin, and helps to heal blemishes. Honey naturally hydrates and is rich in antioxidants. You can get creative here and add other ingredients too…here’s a few ideas for inspiration.

Avocado or olive oil for an extra moisturizing effect. Fresh lemon juice to brighten. Fresh berries for extra vitamin C and antioxidants. Nutmeg to plump the skin and reduce fine lines. 

Once you’ve created your mask, apply an even layer to your face and neck, and let sit for 20 min. You can read a book, meditate, or simply relax and listen to music during this time. Rinse with warm water, and there you have beautiful, glowing skin! (You can even eat your leftovers…)

Epson Salt Foot Soak or Bath

Taking a full-body bath or soaking your feet in warm water and Epson salt is a luxurious and easy way to wind down at the end of your day. Epson salts can help to reduce pain and inflammation and alleviate muscle fatigue. The magnesium in Epsom salts can help to promote deep, restful sleep by encouraging the production of melatonin. 

Draw a full body bath or fill a container with warm water large enough to comfortably relax and soak your feet. Dissolve 1/2 cup to 1 cup of Epson salts…and feel free to add other components such as essential oils or herbs. Try adding crystals for a fun and magical touch! Soak and relax for about 30 minutes…letting go of your day and dropping into a peaceful, calm, quiet mind. You can read a book, meditate, or listen to music during this time as well. 

Bonus relaxation and self-care tip: Massage your body and/or feet with coconut oil after the soak. Not only will your skin love this, but the self-massage will melt away any tension you are holding onto in your body.

Journal or Gratitude List 

As you settle into bed, take a few moments to journal, writing away any worries or lingering thoughts from your day. Or jot down a list of things you are grateful for, keeping your list simple and sincere. This helps to clear your mind while setting an intention for a serene night of sleep and sweet dreams! 

Have a beautiful date at your home spa! 

Restorative Yoga Poses You Can Try At Home

Home Yoga Practice: Restorative Yoga Poses You Can Practice At Home

Feeling depleted or overwhelmed? Looking for ways to relieve stress? Or perhaps you’re just in the mood to tend to your overall sense of wellbeing.

Today, we are inviting you to give yourself the gift of deep rest and relaxation by trying out this simple practice that can enhance your self-care rituals, nurture your mind-body-heart, and replenish your energy.

Restorative yoga poses are an effective and accessible way to soothe the body’s nervous system and promote supportive feelings of calm and grounding. Many of us have extended, overloaded, and sometimes even hectic days…and we all have moments in our lives that will ask of us to navigate challenges and change. Having a way to support yourself through the flow of both expected and unexpected life circumstances can be the difference between moving through your life with ease and grace…or feeling upside down and knocked around. 

As a way in cultivate balance, try carving out a little time and space in your life at home by settling into these poses to recharge, recenter, and recalibrate.  As much as possible, quiet any potential distractions or interruptions. Aim for about 7-10 minutes per pose, but if you’re comfortable, feel free to linger longer. Set a timer for each pose so you don’t have to think about it while you’re in your practice. You can practice these poses anytime of day from morning, mid day or evening. We always recommend a darkened room that is a comfortable warm temperature if possible.

Start each pose with a few deep exhales out through the mouth, and then relaxing into long and natural breaths for the remainder of the pose. Let the space behind your eyelids be soft or use a weighted eye pillow if you have one. You can also place a small towel over your eyes to help quiet the mind and shift the gaze inward. Relax your body into the props, letting your body be fully supported and held rather than applying effort. Practice these poses as often as feels good, and enjoy! 

If you don’t have yoga props, no worries!! Use blankets, towels, pillows, couch cushions and books. And feel free to get creative with your own modifications to support what feels best for you! 

Reclined Bound Angle Pose with Pillows (photo credit)

Legs Up The Wall Pose (photo credit)

Reclined Bound Angle Pose aka Baddha Konasana

Place folded blankets or stacked pillows on the floor, recline on your back so that you are supported on the props from the tip of your tail to the top of your head. 

Turn your feet towards each other, bending your knees and opening your legs to form a diamond shape.

Place folded blankets, pillows, or stacks of books beneath the knees to meet your flexibility, allowing your legs to fully supported and relax the full weight of your legs into the props.  Open your arms at your sides, resting them on the floor, palms down. Alternatively, you can place your hands palm down on your belly or heart.

Legs Up the Wall (aka Viparita Karani)

Place a folded blanket or pillow right next to the wall. Recline with your bum a few inches from the wall and rest your lower back supported on the blanket or pillow so that your hips are slightly elevated. 

Place a pillow or folded blanket under your neck and head. 

Rest your arms by your side or in any way that is comfortable. 

Relax your feet and legs up the wall. If you notice a tingling feeling in your feet, take a break by bending your knees and bringing your feet flat against the wall for a minute or two.

Finally, it is helpful to practice with a teacher the first few times to get good tips to customize the poses. We have 15 kinds of Restorative Yoga Classes each week at Flow including Sound Meditations, Yin Yoga, Gentle Yoga, Yoga Nidra, Relax & Renew and Mindful Flow. Let us know if you practice any restorative poses and share your own tips for doing them at home!

What does the New Moon phase of the lunar cycle signify?

Have you ever seen people posting celebrations or events in honor of the Full and New moons, and wondered what it’s all about? The changing phases of the moon cycle offer a beautiful way to build meaningful practices into our lives that reflect our own changing energies, needs, desires, and dreams.

The New Moon is considered the beginning of each moon cycle, so it’s the perfect time to plant the seeds of new intentions, set new goals, or start something new. New moons are also ideal to set aside some time for quiet reflection, giving yourself an opportunity to set the tone for the new cycle. 

Here are some ideas and practices you might want to try for this upcoming New Moon on Sunday…after all, it’s the perfect time to try something new! 

• Set Your Intentions During A New Moon

Take some time to meditate on and connect to what your heart is asking for right now. 

What are you inspired to do for yourself? Write a list, journal, draw, or make a vision board- there’s no right or wrong way to do this…have fun with it! This is you expressing your intentions to yourself and out into the universe. It’s great to have your intentions visible to you over the full lunar cycle to keep you inspired and as a reminder to keep focused. 

Another great way to stay on track with your intentions…dedicate the yoga classes you attend to your New Moon intentions!

• Create a Sacred Space in your Home During A New Moon

Whether it’s a whole room, a corner of a room, or even just the top of a table, dresser, or counter… dedicate this space as a place where you can pause, meditate, or reflect. Hang inspiring art or display meaningful objects. Place your new moon intentions here, keep fresh flowers, or light a candle…this is your place to get creative and make this a space that feels good…whatever that feels and looks like for you!

• Create a new habit or Start something NEW During A New Moon

If you want to get the momentum and the energetic support of the Universe behind your new projects, goals, or positive habits, the New Moon is the best time to embark on these new beginnings!

• Self-Care During A New Moon

Not that we need an excuse to give ourselves some self-care and loving attention, but New Moons can be like hitting a reset button, with their refreshing energy that encourages new beginnings. They are an amazing time to consciously turn our attention towards ourselves in kind and gentle ways. An extra dose of self-care and self-nurturing can be just what is needed to clear the mind, soothe away worries, and set the tone for new inspiration and opportunities to come forward. Try one of Flow’s Restorative classes or a Friday evening Crystal Bowl Sound Bath meditation…Your body, heart, and mind will love you for it!