TAPPING AWAY YOUR STRESS

✨ Need a Reset? Try This 2-Minute Energy Tapping Sequence

Feeling scattered or low-energy? This simple EFT (emotional freedom technique) tapping practice can help you clear the mental fog and shift into focus.

Start by gently tapping the side of your hand while saying (aloud or silently):
“Even though I feel a little unfocused, I deeply accept where I’m at — and I’m open to feeling clear and energized.” (Repeat 3x)

Then tap each of these points, one by one, while saying the affirmations:

• Eyebrow: “I release the noise.”

• Side of Eye: “I welcome focus.”

• Under Eye: “I’m tuning in.”

• Under Nose: “This moment is enough.”

• Chin: “I feel steady.”

• Collarbone: “I return to myself.”

• Top of Head: “I am here now.”

Breathe in deeply. Exhale slowly.
You’re back. And we’re so glad to be with you!

A Simple 5-Minute Meditation

A Simple 5-Minute Meditation

Find a cozy spot—your yoga mat, your favorite chair, or even a quiet corner in your home. Settle in and let’s begin:

1. Pause and Arrive:
   Close your eyes or keep a soft gaze. Take a deep inhale through your nose, and exhale slowly through your mouth. Feel yourself arriving fully in this moment. Let go of the to-do list for now—it’ll be there when you’re done.

2. Feel Your Breath:
   Take a few natural breaths. Notice the rhythm of your inhale and exhale. Is it fast? Slow? There’s no need to change anything—just observe.

3. Ask Yourself:
   “How am I feeling right now?” Don’t overthink it—just notice. Maybe you’re calm, anxious, energized, or even a little tired. Whatever it is, it’s okay.

4. Be Kind to Yourself:
   If you notice tension in your body or a wandering mind, imagine breathing warmth and kindness into that space. Let each exhale soften the edges of any tightness or restlessness.

5. Take a Moment of Gratitude:
   When you’re ready, take one last deep breath in and exhale fully. Open your eyes slowly and take a moment to appreciate yourself for carving out this time.

How Do You Feel Now?

Before moving on with your day, ask yourself:

• How do I feel compared to when I started?

• What surprised me about this experience?

Meditation doesn’t have to be perfect—it just has to be yours. Even just a few mindful minutes can shift your mood, clear your mind, and help you reconnect with what matters most.

Winter's Cozy Guide

Doing those deeply unfashionable things—slowing down, letting your spare time expand, getting enough sleep, resting—is a radical act now, but it is essential. — Katherine May

our cozy 14th Street Lounge

Winter is the quieter season where our lives have the chance to gently reassemble.  So often, we try to keep the same pace as before, but what if we followed our true nature instead—expanding our spare time and embracing the cozier, more contemplative rhythms of the season?

Just as the earth retreats to nourish its roots, this season, let yourself retreat more. Let yourself grow in ways the world cannot yet see.

And when spring arrives, you’ll emerge stronger, more whole, and more deeply yourself.

Here are our favorite ways to embrace the beauty of winter below….

And make sure next time your at the studio to linger after class for a hot cup of tea - and on first Saturdays, don’t forget Willa bakes homemade treats.

Warm & Cozy

Movement is one of the best ways to stay warm, so schedule your yoga classes like a date with a dear friend—something to look forward to and prioritize. Some days, it might mean stepping into a vigorous infrared flow, letting the heat seep into your body and reminding you there’s always warmth within you. Other days, it’s a candlelit yin practice, where you meet yourself as you are and savor moving in slow time.

It’s a season for warm layers, hats, and socks. For the coziest workday, try adding a cosy cushion to your desk - this one is the absolute best. And for the ultimate hygge, if you don’t have a fireplace but love the idea of sitting by one, this fireplace-style heater is my favorite winter purchase. Trust me, it’s a game-changer.

Winter is also the perfect time to create rituals that ground and nurture you. Wrap yourself in a weighted blanket, letting it remind you of the safety and comfort that stillness offers. Add greenery to your home—plants are a gentle reminder that life continues to grow, even in the quiet of winter.

Nourish Yourself Fully

Winter calls for warmth—inside and out. Cold juices and salads might be perfect in summer, but this is the season for grounding foods that build you up. Think stews, spices like ginger & coriander, roasted veggies, and teas that nourish both your body and your spirit.

Practice abhyanga (body oiling) with almond oil or your favorite warming oil, like this one infused with Ayurvedic herbs. Pair it with a dry brush (this one is great) for a simple way to awaken and nourish your skin while boosting circulation on chilly days.

And don’t forget a comforting cup of tea. Herbal tulsi turmeric or spiced chai, like the ones we’re featuring in our lounges, are perfect companions for a quiet winter moment.

Seek Light and Connection

Winter reminds us of how vital light is—not just the sunlight outside, but the light we cultivate within ourselves and share with others.

Step outside in the morning and let the soft rays meet your skin. It’s a simple yet profound way to tell your body and mind, “I’m here. I’m alive.” At home, light a Himalayan salt lamp (this one is a favorite). Its soft, warm glow creates a sense of peace and calm, especially on dark evenings.

And don’t forget the warmth of community. Host a potluck, start a book club, or simply gather with friends over a cozy meal. Connection is the antidote to the solitude winter sometimes brings.

Deepen Your Practice This season

We’ve curated winter offerings to help you navigate the season with intention and care:

• Cozy Teacher Training: Perfect for deepening your practice in a warm, nurturing environment.

• Yoga & Poetry Series with Jess: Explore where movement and creativity meet.

• Buddhist Meditation and Yoga Series with Cory: A calming guide through winter’s challenges.

• Mindfulness-Based Stress Reduction (MBSR) with Janelle: Build resilience and find stillness in the chaos.

Looking Back: 20 Years of Yoga, Flow, Family, and Building a Life

“A beautiful life is not stumbled upon, it is built. It is chosen. It is nurtured over the years. A beautiful life is made from the heart, not the head. It is not one we can rationalize our way into, it’s one that must be felt. A beautiful life is not one that is immediately comfortable, but one grown through the acknowledgement of what is worth being uncomfortable for. It is not one that is easy, it is one that is worth it.”

— Brianna Wiest

And just like that… Flow turned 20 this year.

We’ve spent a lot of time reflecting and reminiscing this year— connecting with beloved staff and teachers who’ve since moved away, our incredible team & community of practitioners, some of whom have been with us since we opened our doors in 2004, and with each other.

Twenty years of running a family-owned small business becomes woven into the fabric of everyday life. (I opened Flow when I was 35 years old and a year in, I realized that I needed a lot of help and my husband Ian left his job to help run it.) Since we opened our doors (up the purple staircase to the original space on the 3rd floor of our P Street home), there hasn’t been a single day when we haven’t been working on, talking about, arguing over 😉, dreaming, and thinking about Flow. We got married in the same month we opened, raised our kids (now 13 and 15) in the studio, and have held thousands upon thousands of classes and special events. Our walls have witnessed marriage proposals, weddings, best friendships formed, concerts, fundraisers, and has held the stories and dreams of so many of you who’ve made Flow your home for practice. Shared laughter, tears, hugs, countless down dogs and handstands, and thousands of peaceful savasanas. Sometimes, I still can’t believe we’re here, and always… I am so grateful.

While I could write a book about the countless stories of Flow, today I find myself reflecting on the deeper power of yoga—a practice that nurtures and transforms not just our bodies, but our hearts and minds.

If you’ve been practicing for a while, you know that in addition to helping us feel better, especially when we get to Flow together in a class, yoga offers a path to pause, breathe, and reconnect with ourselves and those around us. It’s more than just something we do; it’s a way of living, a way of finding clarity, beauty, and purpose amidst life’s messiness.

What keeps me going after all these years is seeing the profound impact yoga has on our lives. It’s taught me patience, empathy, perseverance, resilience, humility, and trust. It’s helped me navigate both grief and joy, the beautiful and the chaotic. More than teaching me how to perfect a handstand, these are the lessons I want to share with others—and with my kids. I want them to understand the power of pausing before reacting, of listening deeply, of standing up for those who can’t, and, most importantly, of embracing who they are.

Yoga isn’t about perfecting poses for me anymore. It’s about staying strong—mentally, physically, and emotionally—so that I can keep building the life I dream of. A life where I’m paddle boarding with Ian well into our 90s, chasing our dogs on the beach, and dancing with my future grandkids in my arms. Through practice, I care for the body that carries me through all of life’s moments. And I’m committed to taking care of myself because there’s so much sweetness yet to come.

A beautiful life doesn’t happen by chance; it’s intentionally created, shaped by the choices we make, and nurtured with care over time. Yoga has been a vital part of that unfolding for me, and I’m honored to share its power with our community and my family.

If you’ve ever been to Flow, I want to personally thank you for being part of our dream, and I hope that you’ll continue to explore the power of yoga in your own life, through all of its seasons.

xo

Debra

Will Yoga Make You…Taller? 😉

Will Yoga Make You…Taller? 😉

A few months into starting yoga, a coworker said to me, “Debra, you look taller.” I never grabbed a measuring tape to check, but I remember feeling taller and a lot less achy in my back. And it wasn’t just my posture that changed.

I felt more patient, a little kinder—even my husband noticed. 😄 My anxiety, that constant undercurrent of stress, seemed to ease up. It was like yoga gave me a way to process everything, softening the hard edges and bringing a sense of freedom I hadn’t felt before.

If you’ve been practicing for a while, maybe you’re noticing some changes too?

Research shows that regular yoga practice can significantly reduce cortisol levels—the body’s primary stress hormone—and increase GABA levels, a neurotransmitter that promotes relaxation and reduces anxiety. A study in Frontiers in Human Neuroscience found that consistent yoga practitioners have greater resilience and emotional stability, while another in the Journal of Behavioral Health revealed that yoga can improve mood and decrease symptoms of depression and anxiety.

When we’re caught in constant stress—whether it’s the city hustle, the daily grind, or workouts without balance—our nervous system takes a hit. But each time we step on the mat, we’re retraining ourselves to respond with more ease and grace. This is where the true magic of yoga happens. Studies even show that yoga can boost creativity, improve focus, and help us let go of habits that don’t serve us.

And, of course, there’s the flexibility, strength, and that blissful post-yoga glow. 🤩 So, while yoga might not actually make you taller, you’ll definitely feel lighter, stand a little straighter, and maybe even slouch a little less!