Drop In: Six Yoga Practices to Cultivate the Flow State
Whether you are a teacher or practitioner of yoga, this new downloadable book, DROP IN, has something to offer. Each sequence is designed to point you in the direction of the flow state, with a single focus held throughout each practice.
Flow state is the ecstatic feeling of being “in the zone.”
The activity you’re engaged in seems to arise out of a combination of creativity, effort and letting go. There’s no division between the mind, the body and the work. There are conditions under which this flow state can arise, and yoga is one of the tools we can use to find it.
DROP IN contains six well-rounded 60-minute practices that follow a similar flow and format. The sequences can be practiced in any order, and taught as stand-alone classes or in a six-week series.
Each soulful sequence gives you tools to find — and teach — flow state.
Grounding breath practices
Cues to get you to the heart of the shape
Longer, more detailed meditations and analogies to layer onto your practice
Suggestions for how long to hold each pose, and how quickly, or slowly, to move through the sections.
Variations for how to adapt the sequence or shape
DROP IN is thoughtfully designed with generous gridded white space and large margins for notes, changes and practicing your own stick figure sequences.
The book is designed with real-world practicality.
Four-page format to be set out at the top of your mat
Sketched figures that are easy to see and to reference
Clearly labeled sections such as warmup, standing sequence, backbends and cool down
Sanskrit and English names for each pose
Large margins and grid space for notes
Simple to practice anywhere with no props required (though you can add them if you like)
When we regularly drop into the experience of the body and breath, the etherial flow state appears and reappears.
We fall in and out of this state, as the mind has the tendency to get in the way — just as we might say someone is “in their head” about something. Yoga offers us the space to get out of our heads — or the constant internal narration of events — and into our bodies, where we are present to our experience.
The Practices
practice one
CONNECTED BREATH
This sequence is focused on opening the breathing musculature. The practice starts with seated breathwork, and evolves into a full asana practice with side bends, heart openers and twists.
practice two
FOCUSED HEART
Set a heart-centered intention at the beginning of the practice. Plant the seeds of compassion by opening up the heartspace, and connecting to community.
practice three
DEEP ROOTS
Find a firm foundation on which to build your practice. When you notice your attention drifting from the present moment, bring your focus back the feet.
practice four
BRIGHT FIRE
This sequence points out the subtle ways core engagement can change your practice. Begin with breathwork that brings awareness to the low belly and watch how your practice unfolds.
practice five
STEADY GAZE
Keep your gaze pointed, but your field of vision wide. The subtle work of drishti (gaze) is an art, not every prescribed gazing point will work for you. Stay flexible.
practice six
MELLOW WATERS
Put the previous five practices together, working toward a state of flow — easeful transitions, artful gaze, calm mind, open heart.
As students, we come to the mat for change — a mood, a feeling, a physical state .
As teachers, we seek to create these transformative experiences.
We fall in and out of flow state, as the mind has the tendency to get in the way — just as we might say someone is “in their head” about something. Yoga offers us the space to get out of our heads — or the constant internal narration of events — and into our bodies, where we are present to our experience.
DROP IN is available now for instant download at an introductory price.