Category Archives: Flow Sessions

11 Tips to Help You Access Your Hoop Dance Flow

11 Tips to Help You Access Your Hoop Dance Flow

How do I find my hoop dance flow?

A question that is often followed by … how long did it take you to find your hoop dance flow? What tricks really helped you to find your flow?


These are common feelings and valid questions but they really shine a light on some of the biggest misconceptions about hooping and flow states.


The misconceptions are that hoop dance flow comes to you after you have learned a certain number of tricks or you have been practicing for a certain number of days/weeks/months/years.


Or that hoop dance flow is something you have to search for.


Sure you might start to feel more confident, strong and coordinated with practice but in fact, hoop dance flow is something you can access right from the very moment you pick up a hoop and spin in on your waist or hand.


To answer these questions about hoop dance flow and dispel some of the misconceptions it is important to understand what flow actually is and how to access it.


Dr Csíkszentmihályi, a Hungarian psychologist who created the concept of flow, describes the state as

“being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.”


Ultimately when a hooper asks, “how do I find my hoop dance flow?” they are asking how to access the feeling of focus, be immersed in continuous action, feel enjoyment, make the most of the skills they have and overcome the challenges.


Below are 11 practical ways with video examples to help you actively access your hoop dance flow.


Action is key. You cannot think your way into flow.


21 day hoop dance flow challenge


  1. Trick Restriction

Q: What is one of the biggest misconceptions about your art? A: There are a few but the one that springs to mind about hooping is that you need to know a lot of tricks before you can access a state of flow. I strongly disagree. In fact many hoopers report feeling deep flow states from the very beginning of their time with a hoop; simply waist hooping. You see flow is synonymous with focus and release so whether you have developed a wide array of tricks or you have only learned one or two you still have the ability to access flow. I personally practice “trick restriction” by simply concentrating on one trick or one hand position I am able to free up all other pathways and release any blockages to a flow state. I highly recommend it to any of my students experiencing a hoop rut or those nudging up against the flow blocks of anxiety, apathy or boredom with their practice. ✌️ Here is an example of Trick Restriction. You will notice that my hands are only on two points on the hoop and remain there for the whole practice. This free up my entire body and mind to drop very easily into a flow state. Totally recommend trying this practice for 10 to 20 mins at the beginning of your hoop practice to warm up creative movement patterns, allow relaxation of thought, and as a freedom technique then take the sensations into you regular practice time ✌️ #flowstate #freedom #misconception #flow #practice #imtheone #release #movementmeditation #meditation #guidance #restriction #hooplovers #hooping #hulahoop #hooplove #hooplovecoach #joy #love #djkhaled #justinbieber

A post shared by Move Your Body & Love It (@deannelovexo) on

Part 2 of “you don’t have to know a ton of tricks to access flow” Take your hoop on a journey with you ✨ Trick Restriction (see my last video post for a description of the practice) : One Hand One Point : For this whole practice I only focussed on one “trick” holding the hoop at one contact point with one hand. This frees up any blockages to flow and allows energy to move to other concepts like space, timing, levels, musicality, rhythm, punctuation, pace changes, making shapes, chaos and flow. 💜 Enjoy! And of course a solid @nickiminaj track HELPS! #freedom #dance #chaos #hoopdance #tricks #lightmybodyup #nickiminaj #lilwayne #hulahoop #hoopersofinstagram #hooplovers #flow #flowarts #love #space #time #fierce

A post shared by Move Your Body & Love It (@deannelovexo) on

To enhance focus by practicing the method of “trick restriction” for one or two songs.

Did you know that even if you knew zero “hoop tricks” you could still find gorgeous flow and dance with your hoop?!? I wanted to show you what my hoop practices look like from the moment I pick up my hoop. I walk into my hoop space with a blank canvas (my body and mind) I switch on whatever playlist I have created and I practice “Trick Restriction” as a warm up. I simply spend a song or two moving with my hoop, at first slow and simply making shapes with my circle and my body. This technique helps to discover the unique and beautiful lines and curves of the body and hoop together. No tricks required just a willingness to dance and be free. In this practice there is no judgement, no right or wrong, no goal. It is a time to allow the body healing movement, a fun and freeing way to warm up and for me always the ideal way to make space for dance and find a sweet balance with tricks I might practice later on. So many Hoopers ask me how to find dance flow. Allow it. Let it out. It’s there already. If the tricks are hindering your flow then pull back a little to find that sweet spot. As in Yoga when the asana is too strong the breath is weakened and it is a perfect sign to soften the practice, in hoop dance when the tricks block the flow it is a beautiful reminder to move in new ways, pick up the feet, glide with the movement of the hoop. #hoopdance #flow #hoop #circle #movement #practice #play #hooping

A video posted by Deanne Love 💜 (@deannelovexo) on


2. Single focus. Warm up your body and soul by giving yourself the luxury of a single focussed hoop time. Waist hoop. If you cannot yet waist hoop keep trying for the length of one whole song.


3. Shapes. Create shapes with your hoop, set this as your only intention for one whole song. No need to worry about nailing tricks or remembering sequences simply fall into the flow of painting pictures and creating shapes with your hoop.



4. Your body. Take your focus into your body, specifically the muscles that make your movement. Focus on particular muscle groups and how they are moving or take your attention to the muscles that are moving your hoop.

Flow Tips : Feeling “bummed” about your hoop dance, your flow, your personal practice? Release resistance to tricks and dance by taking your attention to the muscles, tendons and ligaments in your beautiful body. Let energy, sensation and dance ripple through them from the small parts in your feet (we have over 100 muscles, tendons and ligaments in our feet alone!!) through your powerful legs, give some special love to your gluteus maximus (your largest butt muscle😊) while wiggling around, loosen and expand through your upper body muscles, groove the 43 muscles in your face 😍, the muscles in your neck and shoulders that hold tension and resistance pump blood through them releasing and healing and most importantly activate your heart muscle radiate brilliance, energy and love into your movement. Your hoop will accompany you if you allow it, take it on a journey of dance and play. We feel “bummed” when we have expectations and resist, we feel ecstatic when we play 💗 #play #flow #hooping #hooplovers #love #dancetherapy #norules #letgo #workitout #hooplove

A video posted by Deanne Love 💜 (@deannelovexo) on


5. Same moves, different music. Create a short (or long) hoop dance sequence that you are familiar with and practice it to different types of music. Make yourself a varied playlist.


Hooper tip: when you are feeling stuck in a hoop rut take a short hoop dance sequence you are familiar with, something that comes natural, and give it new life. Put a playlist on repeat and improvise giving new energy and variations to the same flow session. Something new will come out every time! ⚡️⚡️ Just about to upload this week’s flow session tutorial to my YouTube (will put link in insta bio soon) but I thought I would add a few videos here to show you how you can take one hoop flow session and go be it lots of different flavour by changing music, pace, energy and adding variation into the moves. ⚡️ go check out the tutorial, have a play with it then tag me to share your variations. ❤️😍 . #flowsession #variation #hoopdance #hooping #hooplovers #hooplove #rhirhi #rhianna #rehab A video posted by Deanne Love 💜 (@deannelovexo) on



6. Drop it like it’s hot. Celebrate your mistakes. Don’t let drops and mishaps with the hoop shatter your flow and focus, continue to move and creatively dance while rescuing your hoop, make it part of the flow.



7. All about the tunes. Create playlists that motivate your moves, fill them with songs that inspire you to dance.


8. The floor is lava. Pick up your feet as if on hot sand, feel a sense of weightlessness. Create patterns or freestyle with your footwork.


9. Find your inner fierceness. Take charge of the moment and hold strong to your intentions.


10. Dare to take up space. Whether you have a small practice space or a wide open area utilise the space, move into it, be bold and deliberate with your expression.



11. Stop searching for it. Flow is not a destination, it is a way of feeling that requires action and letting go of resistance.


Some more tips to help you float into flow with every practice

  1. Set aside a designated, distraction free time and space.
  2. Enter the practice prepared by being hydrated, ready to play and with a positive frame of mind.
  3. Set an intention for the play time or goals for the practice.
  4. Gently witness your emotions, allow them, shift them if needed but stay focussed on the intention or practice.
  5. Keep going, take action, MOVE into flow.


How do you embrace your hoop dance flow?

Share your break throughs and brilliance with me on Instagram @deannelovexo #hooplovers


Some other ideas that you might like if you are in a dreaded hoop rut or need some new hoopspiration:

30 ways to get out of a hoop rut
Creating Hoop Dance Flow
Never fall into a hoop rut again


10 Reasons to Start Hula Hooping Right Now

10 Reasons to Start Hula Hooping Right Now

The most fun 2017 new year revolution

Hoopers around the world are saying that a hula hoop has changed their mood, life, fitness, body and soul. Yes you can start hooping right now too. Join the FREE 7 Day Waist Hooping challenge. 

Check out the reasons why you are going to love this fun way to support your health, well being, creativity and connection. And scroll to the bottom for some free tutorials.


1. Mood Enhancer

When you hoop up a sweat & increase your heart rate levels of neurochemicals serotonin, dopamine and norepinephrine rise in your body. This is what makes you feel oh so good while dancing around in your hoop.

2. Belly Blaster

Excess fat around the midsection is a strong risk factor for heart disease, type 2 diabetes, and even some types of cancers. Blasting away belly fat by hooping is not only fun but it is essential for your health.

3. Stand Taller

Core strength is king! The strong core you gain from hooping will not only help to prevent pain and injury it will strengthen and improve your posture.

4. Disco Dancer

There is nothing worse than hearing your fav song come on but feeling too intimidated to dance and express yourself. The hoop is the ultimate dance teacher and partner.

Join the FREE 7 Day Waist Hooping Challenge : Daily Lessons : Move Your Body & Love It

5. Balance Giver

Hooping uses the left and right side of the brain and body improving strength and balance. When the body and mind are in balance so is life. The ultimate goal.

6. Brain Booster

Our beautiful brains have the ability to grow with new behaviours, experiences and focus. This is called neuroplasticity. As hoopers constantly learning moves and meeting new challenges we are strengthening our brains.

7. Friend Finder

Hooping is a great way to make new friends. With hoop groups and classes popping up all over the world and internet it is easy to find new hooper friends anywhere. Teach a friend today!

8. Heart Starter

A strong, healthy heart is essential. Increasing the heart rate often through hooping not only builds stamina and strength but helps to burn fat and support weight loss.

9. Soul Shaker

Hooping gives you a way and a reason to express your self, bring out your inner creative and shine your brilliant light.

10. Confidence Booster

Hoopers around the world report skyrocketing levels of confidence, finding new level of self respect and many even thank hooping for helping them to manage their depression and anxiety.

Free weekly hoop tutorials :  Subscribe to the Hooplovers YouTube channel

Ready to rock it? You will need the right size hoop. So to decide whether you want to get crafty and make your own or buy your first adult size hoop read : How to make a hula hoop or What Size Hoop Should I Buy?


How to Make Hula Hoop DIY






25 Hula Hoop Tricks for Beginner Hoopers



21 day hula hoop flow challenge

21 Day Hoop Flow Challenge : Access Your Unique Hoop Dance Flow

21 Day Hoop Flow Challenge : Access Your Unique Hoop Dance Flow

Get ready to rock a new hoop challenge that is going to knock your Unicorn socks off.

Let’s talk about the F word! Yep the four letter one. 

F – L – O – W

Hoop dance FLOW

What does it all mean? Where do we find it? How do we get there? What should it look like? How must it feel?

Woah woah woah, too many hooping questions. 

You know that little tingling feeling you get when everything is just right in your circle, when you don’t think you just move and you feel like you could play forever? That’s flow. It is actually a state of focus. With energy. Flow is when you enjoy the process. Pretty cool huh? It is not something you search for, rather it is something you access. The most awesome thing is that it is always inside of you BUT you must dance, move and play to unlock it.

So that is exactly what we are going to do from November 1. Together. For 21 days. Dance. Move. Play. 

Every day I will share with you a new concept lesson to help you clear a pathway for your hoop dance flow and a daily flow session lesson that you can use as flow inspiration.

Yes that is 42 video lessons for you to play with and go back over any time you need + playlists + a support group + …HERE. Watch the video on this page and check out all the details for this challenge. I explain it more there.

If you are up for the challenge and want to hang with some other fun hoopers then sign up, join us, let’s do this!


Join the 21 Day Hoop Flow Challenge starting November 1 and access your own unique hoop dance flow.

What you get:

– 21 hoop dance flow concept lessons (daily video lessons taught by Deanne Love)

– 21 hoop dance flow sessions with break down and slow mo (daily video taight by Deanne Love)

– Unlimited access so you can repeat any of the classes or flow sessions any time you need

– Access to the private 21 day hoop flow challenge group

– Support from Deanne Love and Hooplovers around the globe

– A chance to open up to new style, flow and freedom in your hoop

– 21 Day Hoop Flow Challenge playlist to keep you flowing through your moves

Why do this challenge:

– It will bring new movement, freedom and flow into your hoop dance

– You will discover new strength, balance and connection in your body

– You will have a chance to explore hoop dance with Deanne Love and other hoopers (online) for 21 days and beyond

– You will deepen your hoop dance practice

– You will unlock the blocks between you and accessing hoop dance flow

This challenge begins November 1, 2016 and you will open a new hoop dance lesson and flow session every day for 21 days. After the 21 days you will have unlimited access to all 42 videos plus extra resources and videos provided by this challenge.

Scroll to the bottom of this page to see the daily video titles. You will unlock them starting November 1.

If you have been hooping for more than a couple of days you have probably heard about the concept of Hoop Dance Flow. There are hoopers all over the world “searching” for their hoop dance flow. But I have to wonder if we truly understand the meaning of flow. You see, flow is not something that we search for it is something that we access. But we need to get rid of the blocks before we can create a clear pathway.

There are three major block to hoop dance flow.

  1. Apathy : this is when you have accumulated a few hoop dance moves but your learning has kind of stalled and you are not quite sure where to go next so you are kind of doing the same moves over and over again.
  2. Boredom : this is when your skills are really improving but you don’t really have any new challenges so you are stuck in a hoop dance rut.
  3. Anxiety : when the challenges appear really high and you feel like your skills are just not quite improving as fast as you would like so everything seems a bit overwhelming.

So here is how I propose that we overcome these 3 blocks and we access our hoop dance flow together. We go on a journey together. 21 days. Every day I am going to give you a concept lesson plus a fresh, new hoop flow session so that you can open up to new tricks, transitions and technique.

Let’s call it the 21 day hoop flow challenge. And yes there will be challenges but you can go back over any of the lessons or flow sessions whenever you need and you will have extra support from me (a lot of it!)

The first 21 day hoop flow challenge starts November 1, 2016 and you can find more details here and sign up to get prepared to access your own unique hoop flow with me and a bunch of amazing hoopers from around the world!

Sign up for the 21 day flow challenge now.

Beginners Hoop Love Your Body Workout : Cold Water by Major Lazer

Beginners Hoop Love Your Body Workout : Cold Water by Major Lazer

Ok hooper it is time to rock some hoop symmetry. Pick up your hoop, any hoop, and let’s try this week’s Hoop Love Your Body POP workout together.

Even if you are just starting to hoop dance that does not mean that you can’t have fun and try some hoop dance choreo to some fun pop tunes.

Follow along with this first video and use the second video in this blog as a tutorial to help you work out any moves you don’t know YET. Roll it through a  few times and bring your own energy to this beginner hoop workout.

Major Lazer: Cold Water Beginner Hoop Dance

Major Lazer: Cold Water Beginner Hoop Dance Tutorial

I recommend this HLYB workout as a great daily warm up or a fun hoop dance flow a few times a week coupled with your other practice and workouts.

For more Hoop Love Your Body Workouts check out these videos below and subscribe to the Hooplovers YouTube channel here

Ariane Grande Into You Beginner Hoop Dance Workout

Hula Hoop Isolations Workout

Beginner Hula Hoop Workout – Waist Hooping

4 Minute Core Hula Hoop Dance Workout


Hoop Love Your Body : A full body workout with your hula hoop

Hoop Love Your Body : A full body workout with your hula hoop

Hoop Love Your Body started from a desire to build  a movement practice that was conscious, connected and flexible. A series of workouts, hoop drills and training sessions that would keep hoopers focussed, strong…but they had to be FUN! My daily plan had to have a structure, so I didn’t get to the gym/park/studio/backyard and… Continue Reading

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