Move beyond isolated tricks and build a hoop practice that feels creative, connected, and truly your own. Learn intermediate and advanced variations, flowing combinations, mindful movement, and practical ways to move through a hooping rut.
Course at a glance
Intermediate and advanced skills · one-time $55 purchase
Self-paced video instruction for hoopers who already know the foundations and are ready for new tricks, flowing combinations, mindful practice, and a style that feels like their own.
See the course in motion
A one-minute look inside Refresh Your Flow
Join Michele outdoors for a glimpse of the intermediate and advanced movement, combinations, mindfulness, and creative exploration inside the course. Practice at your own pace and return whenever your flow needs fresh energy.
Built for your next chapter
Refresh familiar foundations, expand your movement vocabulary, and learn how to create instead of simply copy.
The course moves from mindful preparation into new techniques, connected combinations, and sustainable habits—so your practice grows in both skill and meaning.
Use guided meditations, mindful-movement practices, and practical prompts to move through a hooping rut with more patience, purpose, and motivation.
Learn intermediate and advanced variations across on-body moves, weaves, rolls, escalators, wedgies, tosses, breaks, and more—each taught in clear, repeatable steps.
Practice 18 guided combinations, then learn how to create transitions, change levels, trust your intuition, and shape an individual style instead of memorizing isolated tricks.
Student stories
Real feedback from Autumn Flow students
Clear teaching, thoughtful progressions, and support for turning individual moves into personal flow.
Michele is great! Affordable and amazing hoop dance course for all talent levels! She genuinely cares about her students and their progress! She is so kind and open and very responsive to any questions we might have! She goes above and beyond for us. She is wonderful at breaking the tricks down in steps, incorporating them into flow, and finding how to get in and out of them. I am so stoked to see what she has in store for us next!
Autumn Flow student
Michele has been a huge inspiration in my hoop journey. Her 0–9 month hoop journey video on YouTube is what pulled me to start hooping and take her course. Michele has a gentle approach to her teaching style and is very thorough with her explanations of techniques. She is truly an inspiration!
Autumn Flow student
Explore 80 self-paced lessons and build the skills, confidence, and creative direction to keep your practice moving. One-time $55 purchase.
Meet your instructor
Guidance for hoopers ready to grow beyond the basics
Michele discovered hoop dance while looking for a fun way to move at home as a new mom. What began as exercise grew into creative self-expression, stress relief, and a deeper mind-body connection.
In Refresh Your Flow, she combines detailed technique with mindfulness, experimentation, and encouragement—helping you understand how movements connect so you can build a practice that feels natural and personal.
Course FAQ
Everything you need to know before you refresh your flow.
This course is for hoopers who are comfortable with foundational moves and want to expand into intermediate and advanced variations, connected combinations, and a more personal style of flow.
You’ll get a quick refresher, but you should already have some experience with foundational moves such as waist hooping, isolations, weaves, tosses, escalators, jump-throughs, shoulder or knee hooping, and chest or back rolls. You do not need every move to feel perfect.
Use the hoop you already practice comfortably with. A responsive dance hoop with enough grip for on-body work, rolls, tosses, wedgies, and transitions is a good fit; your preferred size and material may vary by move.
You can begin as soon as you enroll and work through the course at your own pace from your Podia account. Course videos may also be downloaded for your personal use.
Yes. Refresh Your Flow is a one-time $55 purchase, not a subscription.
Yes. You can access the course in a web browser on a phone, tablet, or computer. A larger screen may make detailed movement instruction easier to follow.
Email michele@autumnflow.com within 7 days of purchase. Refunds are handled according to the Autumn Flow Terms of Service.
Inside the course
Four sections that move from reset and technique to combinations and long-term growth.
Build new skills, connect them with intention, and keep growing at your own pace.