Instructor: Nicole Goss

This unique off-body workshop teaches you how to hoop around your hair while it’s styled in a bun or ponytail. You’ll learn techniques to balance and guide the hoop in circular motion around the crown of your head using momentum, angles, and body control. This class is playful, eye-catching, and perfect for anyone wanting to add a touch of magic and flair to their flow.
Skill Level: Multi-Level
Hoops Needed: 1
Prerequisites: Basic comfort with off-body hooping

Instructor: Nicole Goss

In this embodied flow workshop, we’ll explore the idea that your hoop is an extension of you. That means the movement starts with your body. Through guided dance, breath, and improvisation prompts, you’ll learn to shape your flow from the inside out—then layer in hoop movement that feels authentic, expressive, and grounded in confidence. Perfect for freestyle artists, aspiring performers, or anyone who wants to feel more at home in their body.
Skill Level: All Levels
Hoops Needed: 1
Prerequisites: Openness to explore and move intuitively

Instructor: Nicole Goss

Description:
Build a strong foundation with this waist hooping class that helps you connect to your center—physically and energetically. We’ll explore core hooping technique, directional changes, and beginner-friendly transitions that make your on-body hooping feel smooth, stylish, and sustainable. Great for beginners and for more experienced hoopers looking to return to their roots.
Skill Level: Beginning
Hoops Needed: 1
Prerequisites: None

Instructor: Jennifer Dennehy

Instructor: Valerie Del Rio

Instructor: Jenny Wags

You can expect feeling invigorated, energized and more in tune with your body and breath after this class, releasing any repeat thoughts and worries. Bring your hula hoop to class and we will find somatic movement combined with breath work. This class is open to all levels where you can be in charge of your own pace. Feel free to bring a yoga mat or practice on the grass.

Instructor: Valerie Del Rio

Instructor: Nora Philips

In this workshop, we will learn a smooth and sexy single hoop choreography to the song Needs by Tinashe! All levels are welcome! Wherever you are in your hoop journey, this workshop is all about feeling the flow and having fun.

Instructor: Andrea Suto

Practicing consent as we explore hoop tricks and choreography with a partner. Bring a friend, or make a new one! We will warm up with some partner hoop exercises and a review of the hoop skills that may be utilized in the class choreography. Next, we will build a choreography that allows each duo to mirror, trace, and complement each others flow.
Knowledge and comfort with isolations, weaves, and/or chest role may be beneficial, but not required. All skills welcome.

Instructor: Andrea Suto

Getting tangled in your windmill? Want to know what’s next after you learn weaves (figure 8s)? We will break down this double hoop skill by mastering the elements of our forward and backwards weaves, then understanding how to bring the movement over head.

This is an intermediate level workshop. The windmill is a skill that can be strenuous on your shoulders as it requires rotation and mobility.

Instructor: Alex Goodlad

Skill Level: Beginner

Prerequisites: None; all tricks will be self-contained and require no prior hoop knowledge but some multi-hooping will be involved.

Are you into hooping, looking to perform, but looking for some fancy tricks to get started? This is the workshop for you. In this workshop, we start by talking about what to consider generally when choreographing a performance. How do you build up the anticipation and excitement as the time goes on? How do you please both the crowd and producers? And the final 1,000 dollar question that is all on our minds: What are some fancy tricks that help accomplish that? By no means is this anywhere close to a complete list, but tricks we shall learn includes horizontal/vertical isolations, neck hooping, ankle/foot hooping, basic 2 hoop splits/transitions, 2-3 hoop geometry, and a brief beginner guide to quad hooping (if time and attendee skill level allow).

Instructor: Alex Goodlad

Skill Level: Intermediate
Prerequisites: Basic on-body experience expected, but nothing too specific required

This workshop lays down the foundation of what is often called “circus hooping”. What is circus hooping? Well…while I find the label generally-speaking to be (pun totally not intended!) a circular definition, since what people call “circus hooping” is often called that simply because it’s the kinda hula hooping that you see in circus shows…right now it’s my FAVORITE kinda hooping! To begin this workshop, I will make the possibly controversial case–while doing much needed stretching to warm up for this workshop–that circus hooping in a nutshell is just a fancy phrase for “onbody hooping on steroids!”…or more specifically “onbody multihooping”. This is a long-winded way to say that this workshop is simply an introduction to “onbody multihooping”, where we learn the onbody fundamentals needed start mastering a given multihoop split, i.e., hooping in different onbody positions, such as (in order of difficulty) arm/hand hooping, neck hooping, waist hooping, ankle hooping, chest/shoulder hooping, knee hooping, foot hooping, and one-legged hooping, transitions between those positions, and then the general process creating a drill routine to master various hoop splits. Unlike similar circus/multihooping workshops, this one is less focused on teaching anyone a particular kind of hoop split (such as the box split) or advanced trick and more focused on teaching the general drilling process that circus hoopers use to progress to more advanced hoop splits.

Instructor: Jennifer Dennehy

Instructor: Andrea Suto

Feeling powerful, expressive, and confident as we explore the art of flirty, sensual movement with our hoops. Utilizing the hoop, intentional movement, facials and muscle engagement to build tension and peak interest in an explorative, fun, and non judgemental workshop.
Open to people of all abilities, bodies and genders. This is our time to strut, grind, shimmy and shine in our hoops!

Instructor: Nicole Raye

Instructor: Erica Spitzfaden

The class is aimed at new students with some flow background. It will be focused on flowing from move to move, using the props momentum to guide you. We will learn some basic moves (knee shots, elbow shots, weaves, body wraps, etc.), with an emphasis on flowing between them. We will work on techniques for managing excess rope (collecting and releasing), as well as planes (wall, wheel, and the dark plane).

Instructor: Alex Goodlad

Prerequisites: None
Skill Level: Beginner

This workshop will be an amazing, hopefully mind-blowing experience, to anyone who attends, regardless of skill level. In this workshop, we’ll first learn some fundamental two-object toss patterns, such as the shower, the standard two in one hand toss, and the two-object “multiplex” toss. Then we’ll incorporate a third object that we keep stationary in one hand in a way where we fake three-object juggling patterns where in reality we’re juggling two, for example, we’ll do a pretty well-known trick called “fake columns”, as well as some fake patterns that are less well-known. As time allows, we may even “fake it till we make it”, ending this workshop with transitioning between two-in-one hand with one hand to two-in-one hand with the other hand, which is essentially a single cycle of the 423 pattern.

Instructor: Steve

Have you ever wanted to try aerial acrobatics? Here is your chance! Grab a friend and sign up for this exploratory aerial experience. Students have the opportunity to select 2 out of 3 available aerial apparatuses (lyra, static trapeze, hammock), and experiment with supervision. Steve will have short combos available to learn, however it is also appropriate to come to this class simply to play. No experience necessary. Note: please wear clothes with no zippers, buttons, snaps, or jewelry that could catch on the apparatus.

Instructor: Nora Philips

A basic juggling workshop and skill share open to all levels and props! Bring 3 props of your choice—hoops, clubs, balls, scarves, you name it! I’ll bring some along to share, so just bring yourself and an open mind! In this workshop, we’ll explore the realm of tossing, dropping, and catching with various props, working up to the classic cascade and incorporating some fun partner work along the way. Whether you’re just starting out or looking to refine your skills, this is a space for everyone to learn, share, and grow!

Instructor: Kim Bell

This will be a prop-free dance isolation class where we will explore isolation techniques that can be incorporated with any flow prop. A body isolation is where we focus on one part of the body at a time in order to emphasis that movement. We will cover head-to-toe body isolations with a combination of break downs and or follow-along choreography. Level up your performance by combining techy prop skills with techy body movement or fluid prop skills with fluid body movement.

No experience needed!

Instructor: Jennifer Dennehy

This workshop is to encourage people to explore moving their bodies in new ways. It is designed for people of any skill level, with or without previous dance experience. Creative dance is a fusion of the mastery of movement with the artistry of expression. Dive into dance exploring the elements of dance; space, time and force. This class will begin with the BrainDance as a warm-up followed by interactive explorations and improvisations.

Instructor: Jennifer Dennehy

This warm-up is inspired by the artistic director of Dafmark Dance Theater, Dafna Rathouse-Baier. These movements are some of the ways in which we as a dance company warm-up prior to rehearsals. It is a fusion of ballet, modern, yoga and pilates. It is a fluid moving beautiful way to begin your day. No prop needed!

Instructor: Kristina Nesbitt

Sacred Movement Journey is designed to ground, awaken, and connect. We’ll begin by setting sacred space—grounding, centering, and releasing through breath and intention. From this rooted stillness, we’ll awaken the body through somatic and ecstatic dance, inviting presence and play.

Together, we’ll call in the Elements—Earth, Water, Air, Fire, and Spirit—and move in communion with their energies. Participants are invited to explore intuitive movement and flow, with or without props, allowing their bodies and tools to become conduits of elemental expression.

To close, we’ll enter a guided journey to receive messages from the Elements, followed by a brief journaling practice to integrate insights. We’ll seal our time with gratitude and the intentional closing of the sacred space.

This workshop is open to all levels and encourages authentic expression, embodiment, and connection to the natural forces within and around us.

Instructor: Nicole Goss

Instructor: Kim Bell

In this prop-free dance/movement class, we dive into techniques that can add more oomph, spice, and depth to your flow. We will work through different ways we can explore levels, speeds, rhythms, isolations, facials, and more. Regardless of your experience with dance and flow, there are ways you can add emphasis to make moves look bigger, bolder, and badder. Let’s get into it!

No experience needed

Instructor: Julia Schroeder

Journey through an eclectic playlist of pop punk, jazz, funk, soul, R&B, and dubstep and discover the type of music that stands out from the rest. The music that you can really help you feel your flow. How does each type of music impact your movements? In this workshop, you’ll also have the opportunity to pick prompts to get you moving through your flow prop in an unconventional way or out of your norm.

Experience: All experience levels are welcome! Any type of flow prop

Instructor: Jenny Wags

This class is beginner friendly, where you can expect slow movements to softly stretch the body and gear you up for the rest of your active day. Join me to slow it down, breathe, and find a yoga practice where we will use our hula hoops to support our movement. Feel free to bring a yoga mat or practice on the grass.

Instructor: Steve

Let’s chat about the difference between avoidance, and constructive distraction.

Instructor: Julia Schroeder

Meet yourself here with your journal. Whether you choose to write, draw, knit, or simply sit with the trees, you are welcome to join this workshop. We will begin in a circle as I guide everyone through a short meditation. Everyone will be welcomed to share why they decided to take this workshop, any thoughts on their mind, or what they’re carrying with them today. For about 25-30 minutes, I will invite everyone to find their own quiet space away from everyone else, perhaps leaned against a tree or anywhere they feel a sense of peace. I will provide prompts for everyone to meditate on during this time. In the last 10-15 minutes everyone will come back and have the option to share what the experience was like for them.

Experience: No experience necessary!

Instructor: Kim Bell

Instructor: Chrys 

Sit down with MHDR Inclusivity & Diversity Ambassador Chrys to discuss how we can improve and approach inclusivity and diversity in the flow community.

Instructor: Jenny Wags

Laughing Yoga! It’s more so laughing movement and silly fun times versus a bunch of sun salutations lol. A group of people laughing together always encourages friendship and connection.

Instructor: Kim Bell

Instructor: Kristina Nesbitt

Learn practical tools to care for your energy, regulate your nervous system, and move through triggers with more ease. We’ll explore self-care practices, energetic hygiene, and truth-testing to help you stay grounded, clear, and connected.

This workshop offers simple yet powerful techniques to shift perspective, restore balance, and strengthen your inner toolkit—so you can meet life’s challenges with greater clarity, resilience, and ease.

Instructor: Jenny Wags

The words you say have such power. Affirmations are important. Join in this workshop to take the time to write your true desires and let us begin manifesting together today. If you have a journal, bring it, otherwise paper will be provided. If your phone has enough juice on it, bring it to this class as well, but no worries at all if not.

Instructor: Julia Schroeder

Have you ever borrowed an fire iso hoop from a friend and felt unsure what to do with it? Each type of fire prop has its own set of options and limitations. In this workshop, I emphasize the importance of hand placements, covering isolation based tricks, techy folds, palm spins, tosses, weaves, rolls, and the transitions that build these tricks into a sequence. If time, I will teach a quick sequence that strings these tricks together.

Experience: Beginner and intermediate hoopers!

It’s our 10th birthday! 🎉
Join us Saturday night as we celebrate a decade of MHDR magic with cake, community, and all the sparkly vibes. Stick around after the party for our beloved tradition: the Unicorn Award ceremony—where we honor the shining stars who make this weekend so special.

Host: Missy

Join Missy as we reflect on our weekend and experiences and share in one last moment of caring, love, and kindness before we head back home.

Host: Steve & Nicole

Come get in the spirit with Steve & Nicole! MHDR is all about fun & games and we’ve got the best ice breakers for you. Say hello to old friends, meet new attendees and enjoy a s’more (or two)!

Host: Remy Darnell

Braiding hair can be a difficult skill to acquire without direction and practice, but never fear! In this class we will pair off/break into smaller groups and practice braiding on each other. We will go over a basic 3-strand braid, a French braid, a Dutch braid (also known as a corn row), a 2 strand twist, and a fishtail braid. I will also share tips, tricks, and techniques for tight braids that last.

Host: Mya & Remy

Mya & Remy bring the sass, setting the stage for an unforgettable night. Watch instructors, staff, and MHDR hoopers—both new and seasoned—light up the floor with one-of-a-kind performances you won’t see anywhere else!

Host: Remy & Mya

Ready to share what you’ve got? Join Remy & Mya for Karaoke and show tunes. You don’t want to miss this!

Meet the old (and new!) members of our hoop fam, play some fun intro games, and get to know your campmates for the weekend. Wear your play clothes. You never know what will happen when family gets together!

Back by popular demand: the Sunday Potluck Brunch! 🥐☕
It’s been a few years, but this fan favorite is finally making its return. Join us Sunday for a laid-back, community-style meal. Some bring fresh, homemade dishes, others offer up weekend leftovers—and everyone brings good vibes. It’s the perfect way to relax, connect, and share a few last memories before we say goodbye for the year.