Go with the Flow

Dear ones, 

The term “flow” has a number of connotations and meanings, from fluidity and flexibility to movement and momentum. There are just as many ways to feel, and be in, a state of flow… and the following practices*** are just a few. 

Flow practice #1: Yoga 

The history of yoga is long, with roots tracing back more than 5000 years and crossing through multiple cultures and spiritual traditions. Today, yoga is widely utilized for physical exercise and stress reduction as well as spiritual practice. And it has some significant health benefits – physical, mental, emotional and spiritual – that are supported by science.  

It’s worth acknowledging that in western cultures, the yoga community’s dominant identity is white and wealthy, with little diversity and limited access for folx with marginalized identities or experiences or people from low SES backgrounds. Within this complexity, research also indicates that yoga can be an effective intervention in recovery from trauma and traumatic stress, which is disproportionately experienced by these communities.  

This article shines a light on organizations and yoga instructors who are expanding and increasing focus on culture, diversity, body-positivity, inclusion and access to yoga’s many health and wellness benefits, some of which offer virtual studios and free remote classes for a variety of communities and special needs. 

While it is always advisable to consult with a medical provider before beginning a new exercise routine, many yoga practices are simple enough for beginners, can be modified for differences in physical health, age or ability, and can be done from home. Here are some online options that have been recommended to me: 

Jessamyn Stanley – a yoga teacher with a commitment to racial and body diversity: free practices include 30 minute beginner yoga; 8-minute self-love; Hips yoga; core yoga 

Mindful Chair Yoga has tons of seated practices – and a male-identified teacher for gender diversity! And here is a chair yoga practice from Duke University's Koru Mindfulness program   

Sarah Beth Yoga on YouTube has a variety of practices including one for anger and frustration and several for chair/desk/office yoga, with playlists for length, level and focus.  

Yoga with Adrienne includes yoga at your desk / at work and playlists organized by length or focus. 

Five Parks Yoga offers many free videos, including a longer practice “for intense times.” 

Down Dog is a yoga app that offers a wide variety of practices that can be filtered and curated based on length, level, style and targeted goals. 

Flow practice #2: Tai Chi & Qigong (pronounced chee-gong) 

According to this article, “Tai chi is a centuries-old Chinese martial art that descends from qigong, an ancient Chinese discipline that has its roots in traditional Chinese medicine… Qigong, from which tai chi (qi) originates, is a discipline that involves the mind, breath, and movement to create a calm, natural balance of energy that can be used in work, recreation or self-defense.”  

Tai chi is a gentle, low-impact, energy-based movement practice with documented health benefits including balance, muscle strength, aerobic conditioning, flexibility, stress reduction and improving sleep.  

The Tai Chi Foundation offers free live classes online 

Some additional Tai chi practices to try can be found here, here and here 

More Qigong practices can be found here, here and here 

 Of course this is far from an exhaustive offering of flow-based self-care strategies… but hopefully it’s enough to get us started in our flowing.  

*** It is worth noting that yoga practice in its westernized, wellness-focused, monetized and commodified form is considered cultural appropriation by many for whom its origins are native and sacred. The same principles apply for Tai Chi and other practices that originated in a non-western culture and have been commodified for profit within a capitalist society in which it is not native. For more information about how to respect and attend to these concerns, click here, here, here and here. 

Have a gentle weekend y’all. 

Peace, 

Glynn