Lotus Mudra (Padma Mudra) Hand Gesture For Peace & Perspective

Lotus Mudra (Padma Mudra)

Padma Mudra directs prana (subtle energy) toward the heart chakra. It’s said to bring a sense of compassion, balance, kindness & ease to the practitioner. Padma (lotus) mudra represents the ability to rise above challenges, get perspective and bloom!

1. To practice Padma Mudra first bring your hand softly into Anjali Mudra (prayer hands) in front of your heart center.

2. Slowly unfurl your hands like a lotus flower blossom open. Keep the base of the hands together, along with the thumbs and little fingers. Allow the index, middle, and ring fingers to gently open.

This hand gesture is said to inspire purity and perseverance by representing the lotus flower floating above the muddy waters of desire, fear, and attachment. It reminds you of the natural beauty of your soul and brings calm to the mind.

While you’re practicing you can close your eyes and take a few breaths and reflect on what is possible in this moment.

Have you ever practiced hand mudras? Let us know how it goes!

😍😍 Would you like more practice meditations, mudras, and classes? Check out flowyogacenter.com/memberbenefits For an amazing way to join and check us out!

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! 

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!

Are You Sleeping?

I adore my kids - they are my everything but…they have seriously ruined my good night’s sleep. Between the early years of nursing during the evening, their early rising & frequent night-time visits to my room - my days of 8 (or even 7 :) hours of uninterrupted sleep are long gone. It’s honestly a real struggle for me. And, when I don’t get good sleep - I am tired, cranky, impatient and definitely not able to show up in my best ways. And I know that am not alone with my sleep issues. Kids or no kids, more than 25% of us are having trouble getting good rest for a huge range of reasons from stress, anxiety, depression to technology affecting our circadian rhythms with all the extra doses of blue light, changing hormones, special conditions and even the blurry lines between work/home life balance.

The number of us getting poor sleep has increased over the past years. The National Institutes of Health predicts that America’s sleep debt is on the rise and that by the middle of the 21st century more than 100 million Americans will have difficulty falling asleep.

Sleep deprivation can noticeably affect people's performance, including their ability to think clearly, react quickly, and form memories. Sleep deprivation also affects mood, leading to irritability; problems with relationships, especially for children and teenagers; and depression.2 Sleep deprivation can also increase anxiety.3

Sleep is important for overall health, and inadequate sleep is associated with numerous health problems. Research shows that not getting enough sleep, or getting poor-quality sleep, increases the risk of high blood pressure, heart disease, obesity, and diabetes.2,4,5,6

The good news is that there’s a lot of promising support if you need help getting a more restful nights sleep — including yoga. I’ve tried many of them on myself and my kids and have had great some great outcomes and I’m here to share my favorites.

My absolute best sleep tip is to practice Yoga Nidra. I’ll typically practice for 20 minutes in bed at night to help me get to sleep but have also found that doing it anytime in the day (including when I wake!!) will contribute to a sounder sleep. I love Rod Stryker’s guided meditations and there are also tons of practices you can find on youtube - including ones for kids.

Other things I swear by…..

1. I adjust my screens to a pm setting at sunset and use flux to help me cut down on blue light.

2. I try (try!!) to stop using any screen an hour before bed -even though I love watching Don Lemon ;).

3. I always use a weighted eye pillow - I have perfected keeping the lavender infused pressure on my eyes, even when I sleep on my side. I hear folks love using weighted blankets too!

4. Right now in the colder season, I keep my covers super warm but always leave the window open a bit - including when it’s really chilly outside.

5. You’ll always find me diffusing essential oils - I have a favorite blend I call “liquid sleep” near my bedside. I massage it on my feet too! I can make you a sample if you’d like!

6. I don’t pull the shades…I like waking up with the sun and read somewhere it is good for balance in your circadian rhythm. So is going to bed at sunset, but I haven’t gotten there yet ;).

7. My husband loves using a white noise app…the soft sounds of water or crickets are his faves. I really dislike the crickets….so he has to make it super low when it’s cricket night ;). My son loves listening to crystal bowls and a crackling fire - some white noise apps let you choose 2 at once!!

8. There are so many great yoga sequences out there help you relax before sleep. Many of our evening classes are designed to encourage a good night’s rest- including yoga nidra, lunar flow, deep stretch and yin! I’ll often do a short practice before bed to unwind, usually with the lights out or the soft glow of a candle to add to the chill factor mood.

9. My son loves doing an A-Z gratitude practice before bed. It’s super simple and let’s the mind release some anxiety and stress. You start with A…and think of an A word that you are grateful for, like sweet honeycrisp apples. Then B (usually this one goes to his friend Bodhi) and so on. X can be a challenge but he usually doses off before we get there and lately he has been doing it on his own!

10. Finally I try to go to sleep and wake up at the same time…this is aspirational for the bedtime but I get up at 6am no matter what!

I hope some of these are helpful to you! Let me know if you have any favorites - like warm drink concoctions, journaling prompts, a warm shower….. I’d love to hear from you!

warm regards,

Debra

ps. drop me a line - you can always reach me at debra@flowyogacenter.com or follow me on instagram!

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.