Seasons, Cycles, & Rhythms: Sustaining Health with Ayurveda

Each year, as seasons come and go, many of us find it necessary to shift and make changes to our daily life to nurture and support our being in an all encompassing way. Enter in Ayurveda; the science and connection builder to your yoga practice that just might be the key to finding your balance through each change of season and life. We could not be more excited to share this guest post by Seva Nibley, an Ayurvedic and holistic educator, on how to bring in health and balance through Ayurveda into your life. Enjoy!

One of the many things I love about Ayurveda, is that it is a valid medical science, yet

harmoniously merged with divine wisdom. It is a science and a wisdom of prevention.

Preventing disease from setting in rather than trying to cure it after the fact. Ayurveda is also a

sister science to Yoga. Understanding how the two can be merged enhances your practice

towards optimal health in body, mind, and spirit. Ayurveda is a Sanskrit word that means ‘The

science of life’.

This wisdom teaches us and empowers us to be our own healers. How? By learning that we are

all individual and unique, like snowflakes, not one of us is alike.

Although we may be quite similar, our constitutions define our subtle differences. Understanding

your constitution is key for optimal health for you. What you need to stay in balance is unique to

you.

Once we understand our constitution, then we can learn the Ayurvedic principles of living in

harmony with nature and our physical environment. Not only do we all have our own constitution

made up of the 3 doshas, but the time of day, the season, and even 3 phases of a lifetime all

correlate with the 3 doshas. Even each planet has a dosha!

The 3 doshas that make up your constitution are comprised of the 5 elements Earth, Water,

Fire, Air, Space (Ether). Within our physical body, the 3 doshas are organizational & energetic

patterns that govern movement, transformation & structure, as well as physiological &

psychological functions, providing every living being with an individual blueprint.

While modern medicine is based on the structures of the body, Ayurveda is based on the

energies within the structures.

“The root word ‘Dosh’ actually means “that which goes out of balance” so in a sense, doshas will always have the tendency to go out of balance and it is our job to understand our constitution so well that we can maintain balance for ourselves. To become good stewards of our bodies as we move through life on earth.”

When our constitution is balanced, the doshas maintain the good health of the body and mind

and guide the normal bodily processes. When out of balance, they create the symptoms of

illness and dis-ease.

The 3 doshas are named, Vata, Pitta, & Kapha, & within these 3 makes 7 variations total, yet with

each of us embodying a dominant dosha. Balance between the 3 doshas (we all have all 3) is where

health and vitality meet. Vata is comprised of air & ether, Pitta of fire & water, Kapha’s of earth

and water. Each season pacifies or ignites these energies within us, meaning that our

doshas (physiology) can be thrown out of balance if we don’t take measures to adapt our bodies

to the weather. This is why we get colds or allergies and other illness during season changes. 

How do we stay in balance? 

Ayurvedic principles help us understand how to eat, sleep, exercise, etc. and create a lifestyle with routines that are in alignment with our constitution. So we can consider then, what is our diet?

Ayurveda teaches that our diet is all that is taken in by the 5 senses: Taste, Touch, Smell, Sight,

& Sound. Therefore it is not just what we eat, but what we smell, what we listen to, what we see and watch, and what we touch that has to be taken into the body for digestion and assimilation.

That’s a lot to have on our plates!

Our modern world has us overstimulated by technology, media, devices, schedules overflowing and erratic eating and sleeping patterns. Applying the principles of Ayurveda is so vital to maintaining our health in a holistic way because everything in our environment and our daily and seasonal routines really factors in. 

This modern age continues to separate us from our true self, which is intertwined with the cycles of nature. We may have forgotten or become dull to the natural and instinctual ways in which to truly nourish ourselves. With industrialization making once-seasonal food available year-round, and the fact tha we spend more and more of our lives inside in front of devices, it’s easy to forget what it feels like to truly live in harmony with the rhythms of the days and seasons. 

Ayurveda lays out guidelines, principles, for how to create daily and seasonal routines to serve as prescriptions for optimal health and well being. These guidelines include cultivating a practice of self love and self care, and a heightened self awareness as we learn to incorporate Ayurvedic treatments and cleansing techniques that help us sustain clear minds, fulfillment in our spirits, and vibrant in our bodies. 

Through the seasonal changes, the doshas go through a cycle of accumulating that leads to aggravation and we can balance them with our diet and lifestyle choices. Is it really that simple? Yes! Once you have full knowledge of your unique constitution and the principles are learned and applied, it is tangible and empowering. 

Does Ayurveda resonate with you? Would you like to learn more and understand your constitution? Then I encourage you to find an Ayurvedic Wellness Counselor to work with in your area. 

sevaayurveda.com @sevaayurveda

Seva is passionate about Ayurveda and is a holistic educator with a practice in Lehi, Utah. She offers consultations, personal cleanse and detox packages, and classical Ayurvedic body therapies. You can visit her website and connect with her on Instagram and Facebook. 

Yoga Practice on the Cusp of Spring

Hello from your 3B Yoga family! How are you holding up through these beginning months of 2022? Whatever your answer is to that question, we hope that you have found solace and respite in your yoga practice however that looks right now. 

Over here, we have been aiming to keep our practice simple; doing what we can when we can and leaving the rest. Does winter feel that way to you too? Night comes sooner than we expect and we wonder if we’ve even taken a full breath through the whole day. Nonetheless, if yoga has taught us anything it is that we are allowed to practice in different ways and that there is power in mindful moments.

Honestly, some days this looks like taking deep breaths and trying to sit tall while driving or spending some time connecting with life through nature or with loved ones; it isn’t just time on the mat that counts or that makes up a yoga practice. That said, if you are feeling yourself in a slump in your time on the mat, you might consider attending a Restorative, Yoga Nidra, or BGentle yoga class with us; these slow paced sessions are perfect for taking root in your practice and mindfulness again or for the first time. 

With the idea of growing mindful moments, we want to share how we are finding ground to thrive right now. We hope these practice moments give you a glimpse of light at the cusp of spring...

To practice: Utthita Parsvakonasana (Extended Side Angle Pose)

This pose not only acts as a strengthening and lengthening shape but also one that epitomizes growing and reaching from your roots! 

Foundation

Inhale step one foot back, opening your body toward the long side of your mat. Exhale, turn the back toes to point to the back of your mat, bending the knee over your ankle and placing your palm or hand toward the outside edge of your foot. Opposite arm stretching from a diagonal line from your back heel, over your ear toward the back edge of your mat. Pause here and breathe for 5-8 breaths, pressing down into everything that touches that mat and opening the body to the side of the mat. Lengthen the entire side of your body facing toward the ceiling, creating a radiant long energy line from ground to ether. When ready to move on, inhale, straighten out your legs, facing the side of your mat once more. Repeat on the other side. 

Options to Consider

:Take hand onto a block or make a fist versus having the palm on the ground

:Forearm to top of thigh instead of hand toward the ground  

:Tired shoulders or working on mobility? Bring lifted arm down and place hand on the back thigh

:Stay low on your mat by placing one knee down on your mat, a blanket underneath for cushion. Step opposite leg to long side of mat, pressing whole foot down to ground. Lift torso up over hips, arching back arm over head. On the same side as your knee, place this arm alongside the body or lean down and bring a block underneath your hand for more depth through the side extension. 

To read: After the Rain by Alexandra Elle 

The subtitle of this book says it all- Gentle Reminders for Healing, Courage, and Self-Love. This is our current read and we want to share it with you! Complete with essays and reflections, this is the expansion needed for mind and soul in these dwindling winter days. Grab a copy, we promise you won’t be disappointed. 

P.S. Check out @alex_elle on Instagram for more inspiration and offerings on self-love and growing through what comes your way. 

To affirm: Today I choose to live with an open heart. 

To journal: Where can I give myself more grace and create space for growth?

Every day, we send out warmth and light to you in the community; we hope you feel this when you walk into the studio, get an email or text from us, or check out our page here or on social media. We are with you for mindful moments, always. 

With gratitude and open arms, 

3B Yoga 

Back To Rhythm: Mindfulness Tips for the New School Year

The fall season asks us to reevaluate how we are moving throughout our life and invites us to slow down our pace. For some of us, this means getting back into a schedule with school and/or sending our loved ones back into the classroom. 

Wherever you’re at (going back to school or not), check out these tips from some of our instructors at the studio for nurturing a rhythm of mindfulness on and off of the yoga mat. 

Especially for Kids 

“First, breath work as it can be a yoga tool used in any situation! Specifically, even breaths. In Kids Yoga we call it ‘bear breath or countdown to calm’ where you breathe evenly and count your breaths. 

“Use breath work to prepare for a school test/assignment or in any stressful situation to build focus.” -Gygi, owner of 3B and instructor + Kids Yoga Teacher Training lead trainer 

Haley’s favorite yoga tool to de-stress and add calm energy is taking legs up the wall. This is a beloved yoga posture in many yoga classes and kids yoga is no different! Consider giving kids a stuffy to place on their belly or bottoms of feet and have them put the backs of the legs straight up a wall or door and lay the rest of the body on the floor for 5 minutes or more. 

We recommend unwinding with this yoga shape before homework time or when getting home from school to help reset. (Haley is a Kids Club instructor at 3B)

Especially For Teens

“The 5,4,3,2,1 grounding technique may be basic BUT you can do it anywhere and it’s not obvious! Here’s the technique, begin to identify: 

-5 things you can see 

-4 things you can feel 

-3 things you can hear 

-2 things you can smell 

-1 thing you can taste 

If you’re in class or somewhere you don’t feel comfortable the 5,4,3,2,1 technique is easy, quick, and it WORKS!”-Jet, Teen Yoga instructor at 3B 

“Be gentle with yourself because everything is so different right now in schools. Masks or no mask, distance, and social anxiety. There’s a lot of feelings and emotions this year more so than ever. 

I suggest doing a daily journal check in: How am I feeling today? What’s been on my mind a lot lately? What am I looking forward to today? What am I grateful for today? 

“Gratitude practice is hard but so beneficial because it helps us redirect the mind from fear, anxiety, worry, and feeling less than. When we write down 3 things that we are grateful for, it helps us gain a new perspective. If we can learn to redirect and help create more positive experiences this can be a really powerful tool in stress management.”-Elizabeth, Pre/Postnatal instructor at 3B, several years experience teaching yoga in schools

Especially For Parents

“When kids come home from school they are exhausted from not just learning but the emotional drainage that social interactions might cause. We are learning how to navigate a world of being social and distant at the same time which in itself is exhausting, not even just for kids, for all of us. 

Give yourself and your kids time out for rest and rejuvenation. Whatever that may look like… a walk in nature, laying down at a park on a blanket, maybe taking a nap. 

For parents, really all of the above tips for kids and teens and also adding in social time. Make an effort to reach out to a friend even if it feels like a chore. It can be so healing especially when we are turning inward and not feeling like being social. We have so many responsibilities and finding the play and joyful moments are key. Laughter is such an amazing thing for reducing stress; it keeps life light even when it may feel heavy.”-Elizabeth 

Especially for All of Us

“There is a balance between rest and being active so finding motivation to do homework or daily tasks can be tough. Make a list and see what needs to get done on paper and cross it off as you go. Do what really needs to get done and maybe save some of the less important things for the next day's list. 

“A bonus tip? Breathing in nature. Someone told me a walk in nature is a walk with the essence of god. The mind is calm and the body feels joy!”-Elizabeth 

And of course, all of us at 3B are here to support you in any way that we can. Monica (owner of 3B, instructor and Mysore lead) recommends communicating with the instructor of a lead class you may be attending on how you are feeling so that they can better support you. Oftentimes, if the instructor knows beforehand that students are feeling more stress or anxiety, they can change the sequence and techniques used throughout class to bring in more support for the day’s practice. 

We hope these mindfulness tips find you well and help you find the rhythm of life for today and the days that follow, no matter where you are. 

Finding Rhythm & Flow Using the Vinyasa Count

Take a learning break with us and explore where Ashtanga Yoga comes from and what it means when you hear your teacher say, “Take a vinyasa.” Our Mysore instructor (and part-owner of 3B Yoga), Monica, gives more insight into how to work with the breath and counting system to create a rhythm to your yoga practice both on the mat and off.

The meaning of Ashtanga yoga is literally “8 limbs yoga”

The limbs include what we think of as yoga, the physical act of taking postures also known as asana, meditation, observances and practices on how to treat others and ourselves, and breathing techniques. The physical practice of specific postures were developed by Sri K. Pattabhi Jois* and his teacher Krishnamacharya and are known as sequences (a specific line up of postures). Within these sequences are what is known as Vinyasa’s.

What is a Vinyasa? The word is a combination of 2 words, Nyasa “to place” and Vi “in a special way”. Vinyasa can be thought of as the movements that take us from one posture to another. And a very familiar vinyasa is Surya Namaskara, Sun Salute, of which there are many kinds, which links specific postures (asanas) with specific breath. Typically, unless otherwise suggested by your teacher, expansive or upward movements are paired with an inhalation and compressive or downward movements are paired with an exhale. Through these special or specific movements with a specific breath, we open not only the physical body but the flow of prana or life-force.

“When this marriage (breath and movement) is successfully achieved, the action becomes one of spirit and the physical practice acts as a conduit for a deeper exploration of our core identity.”-David Swenson

The physical practice is sometimes known as Ashtanga Vinyasa Yoga, a term to describe the practice of the Primary Series as well as other sequences developed by Ashtanga Yoga practitioners. The traditional Ashtanga sequences (Primary series, Intermediate or second series, etc.,) are counted based on the Vinyasa. For instance, Sun Salutation A has 9 Vinyasa and Sun Salutation B has 17; each asana is paired with a specific breath. It is important to distinguish that the time spent in a specific posture is not the vinyasa, rather, the vinyasa is the path(way) paired with a breath to the posture.

This style of yoga is often described as a flow;

it creates heat needed for the body to take postures safely, however, this is a mere description of the gross or outward expression of the vinyasa practice. Vinyasa yoga creates a rhythm, not just externally but internally, which in turn slows the thoughts that often swirl around in the mind. Because of the combination of movement with breath, we are able to connect with ourselves in a more internal way. It also has the ability to create what can feel like a journey. By initiating movement with breath we take each step with awareness as well as releasing what is behind us.

*In no way do we support the alleged abuse by Sri K. Pattabhi Jois. We only mention him to give context to where the practice sequences, in reference to lineage, come from. We will always stand with the victims of abuse and do not and will not tolerate such actions.

Cultivating a Yoga Nidra Practice

Ever wondered what Yoga Nidra is all about or how to build your awareness and depth of knowledge about Self? Check out this guest post by meditation and Yoga Nidra instructor at 3B Yoga in Provo, Utah, Jarom Stubbs to get ready to transcend and take your awareness to the next level.

Yoga Nidra is an experience in awareness unlike anything else.

This beautiful experience is often, incorrectly, thought of as a meditation, where concentration and single pointed awareness is thought of as essential; that through practice and dedication, we will be rewarded with accomplishing a perceived goal of oneness, enlightenment, or nirvana.

In Yoga Nidra however, there is no goal. There is no practice, as practice implies improvement and growth. In Yoga Nidra you experience whatever takes place in the moment that it takes place, recognizing that this moment is perfect as it is, and doesn't need to change. Thoughts, feelings, and body sensations are all a big part of Yoga Nidra and are never viewed as undesirable or wrong.

If there were a purpose to Yoga Nidra it would be to help those who participate let go of limiting beliefs and behaviors and reach a deep understanding of what is known as, "The authentic self." The authentic self is the "you" behind the experiences, labels, descriptions, judgments, stories, etc. Consider this, If all labels and defining beliefs were taken away, who/what would be left? This that remains (without label or description) is the authentic self.

The realization of authenticity does not happen by anything you do or don't do in Yoga Nidra. It is a passive transformation that takes place as you learn and continue to see your thoughts, feelings, behaviors, and experiences as experiences and not over identifying with or internalizing them as defining characteristics of you.

You don't "find" your authentic self. It was never lost!

In Yoga Nidra, you simply "put to sleep" all faculties that block the authentic self from manifesting. Perhaps this is the meaning of "yogic sleep." Over time, the authentic self remains uncovered in and outside of Yoga Nidra.

To experience Yoga Nidra is very easy and natural, and most find benefits the very first time they attend or listen to a guided session. These benefits include, deep relaxation, clarity of mind, uplifted sense of optimism, feelings of love, safety, peace, and confidence, and decreased levels of stress and anxiety; all qualities of the authentic self.

These benefits come as a result of a systematic approach that guides your awareness through various levels of being (koshas) where you go beyond the physical, energetic, emotional, and mental faculties of the body, to experience the rawness of each moment and awaken the innermost layer or state of being; that of pure, unconditional love, joy, and bliss. In other words, your authentic self is uncovered.

Yoga Nidra is difficult to experience on your own as the thoughts of "how to do it" keep us stuck at the physical or mental level and doesn't allow for transcending the different levels of being. For most, an experienced guide is needed to act as the voice, so you can simply experience the process.

Cultivating Compassion & Peace for the end of 2020

To say that 2020 has thrown some curveballs would be a complete understatement. For many, this year has brought swirls and tornadoes of emotion, uncertainty, and confusion among many different hardships for the world and community. We have been inspired by the resilience of the world and by the awakening of communities to arise to challenges and needed changes on all scales. Yoga makes all of the difference; whether youʼve practice Ashtanga Yoga, have joined one of our gentle or meditation classes in Utah county, or have practiced at home this year, we stand with you in creating a come compassionate and peaceful world for us all, one yoga practice at a time. 

Here are some of the recent loves and insights weʼve been exploring. Enjoy and may you feel the love that we have for each of you here.  

Tips to build a compassionate and peaceful practice: 

1) Allow change & invite variation 

Free yourself from the idea that your shapes and practice need to look the same each time you get on the mat or that your “progress” is something that can be reduced to physical accomplishments. While you are on your mat, invite in different ways of taking shapes, even ones you may already be familiar with. Always grab your toe? Bring a block under your hand. Using a strap in your seated forward folds? Try placing a foam block or rolled blanket on top of the extended leg(s) and resting your forehead there while reaching your arms

forward and touching the ground. 

The point is, you donʼt have to be in one certain place to offer yourself compassion and breath. Let your practice teach you to allow change and variations of life and lean on the breath for support. 

2) Create a serene environment 

At home or in the studio, find a place that you feel a little bit more at ease in and bring in any props that you would like to use and experiment with for your practice. If coming into the studio, you might even arrive a few minutes early so that you can begin to create an internal environment of slowing down and take your time to gather and meet yourself where youʼre at for the day. 

At home, you might use soft lighting, candles, music, etc. to help you unwind and schedule the time in your planner or phone as a reminder to take time for yourself. Youʼre important and your peace matters too. 

3) Self-study & reflection time 

Consider incorporating a few moments each day or week to journal, pray, meditate, etc. on how you are feeling, what has been going on in your life, what lessons you are growing through at the moment, and what you would like to start inviting into your life. You might assist yourself with these self-reflection moments and bring in other tools to help you build your awareness and dive deeper such as talks/podcasts, books, music, etc.

Something to read: Radical Compassion by Tara Brach 

One of our very favorite reads of 2020! Full of meditations and reflections, this book gives you practical tools to explore your life, emotions, and situations with the grace of pausing and becoming curious rather than defaulting to automatic responses. 

Something to listen to: Ashtanga Dispatch Podcast-Episode 54: Dena Kingsberg 

This podcast episode centers around an interview done with Dena Kingsberg and Peg Mulqueen. Enjoy this chat all about offering a change of pace to practice and the loving gift and guidance that chanting can offer. 

A yoga posture to explore: Supported Backbend 

This variation of opening your heart and spine is one we come back to again and again for a simple and effective reset. This posture is helpful with lower back tension, anxious and spinning thoughts, and in expanding the upper body to support a more depth-full breath. 

You will need 2-4 blankets for this shape. Any blankets you have around will work, though throw blanket sizes tend to be easiest to set up and work with. 

Start by folding your first blanket into a rectangular shape. To do this, take an open blanket and fold in half three times, the thickness being about 1-2 inches once folded up. Place the blanket on your mat, vertically. You will be lying down on the blanket with most of your back and pelvis supported by the blanket. 

Feel around on your back for the place where your shoulder blades begin to come together, this is the place that will be placed on the edge of the blanket with the lower back and pelvis on the blanket while the shoulder blades, neck, and skull are on the mat. Plant both feet on the ground, knees up and hip-distance apart. Turn the heels out to the sides of the mat, and let the inner part of each knee come together. Arms out to the sides to comfortably relax your shoulders. 

Now, notice the lower ribs. Is there an up out shape being made here? If not, slide off the blanket and add one more blanket (same fold) to the stack. Is there any neck or shoulder pain here? Consider bringing a blanket under the skull and neck to support and relieve tension. 

We always recommend covering up as the body tends to cool down once still! Grab another blanket to spread over the body and remain in your shape for 5-10 minutes. Breathe slowly and allow the gentleness of this shape to bring a wave of peaceful rest to your entirety. 

An affirmation to repeat: 

May my intentions and actions reflect light, love, and truth. 

May my words toward self and others reflect light, love, and truth.

My thoughts and beliefs toward self and others reflect light, love, and truth.

Release: To let go of what is heavy, to find new openings, and to begin again.

Itʼs time to release. To let go of what is heavy, to find new openings, and to begin again.

Nature is reminding us right now of this importance as well; leaves are falling, the temperature is descending, and flowers are being put to rest for the season. If you are local to Utah, you have more than likely been witness to these changes as our world shifts from activity and warmth the rest and cooling. We are not separate or different, we need this time and season in our lives to shed layers of our existence that have run its course.

Need some ideas on how to release this month in your yoga practice? Us too. Read on to find our top on the mat tips for supporting your release practice!

1. Consider what areas you are attached to in your physical practice

   Whether you feel you need to be making constant physical progress or have expectations for what certain areas of your practice should look like, these attachments will ultimately lead us stuck in the very areas weʼre trying to find peace in. Instead, work on taking your eyes to what is happening on your mat and your mat only. Pay attention to what your body is trying to communicate to you and do your best to make adjustments as necessary, leaving what is happening on the mat next to you. We are all in our own process and itʼs always just for today.

2. Focus on your foundation

   Whether youʼre standing or seated, feel the grounding of all the parts of your body that meet the mat. Press down and use this sensation to drain heaviness out of the body while feeling supported and safe to release and explore the depths of what is being offered to you in this moment.

3. Accentuate your exhales

   Before beginning practice or as you are closing out your physical practice, take a longer exhale to inhale ratio. Exhales can help us physically, mentally, and emotionally let go by finding a release pattern and freeing up space in the body. These breaths can be done in and out from the nose, or inhaling through the nose and exhaling out the mouth like a sigh. Try it out and notice the relaxing impacts on your mind, body, and spirit even after just 5 rounds of this breathing technique!

4. Spend a few extra moments in Savasana

   Make this time as comfortable as possible with props and any other additional support needed, set a timer for 15-20 minutes, and let your mind and body melt away tension in this cooling and healing aspect of your yoga practice. Looking for further suggestions to release in your life and practice? Check these out!

   A yoga posture to explore: Baddha Konasana (Bound Angle Pose)

   This posture is found in many different types of yoga including Ashtanga yoga. It is a great hip opener to relieve sitting throughout the day while releasing the adductor muscles and relaxing the abdomen. From a seated place, begin with the soles of the feet together; keep your pelvis underneath you and the spine long. Explore staying upright for the following exercises rather than folding forward. Either take the hands to the top of the ankles or behind the hips while maintaining a long spine. Try each of these variations for 5-10 breaths before stretching the legs out and mindfully exiting the shape.

   Place a folded blanket underneath the sitting bones -

   This can help by to keep the pelvis neutral, which can be especially helpful if it feels the spine is dropping with the lower back rounding. Great for if youʼre feeling especially tight in the hips or low back area.

   Blanket or block underneath the legs -

   A lovely variation when the knees are not touching the floor! Elevate the thigh right above the knee to help settle and support the knees. As the hips begin to release and the legs descend lower, consider gradually changing the height of the blanket or block.

   Block between the soles of the feet -

   Pressing a block between the feet creates a bit of a different sensation for the inner thigh and deep within the hip joints. Keep yourself active in this one with light pressure into the block and a gentle activation in the glutes to keep the spine tall and the front of the body open.

   A poem to read: In Blackwater Woods by Mary Oliver

   Look, the trees are turning their own bodies into pillars of light, are giving off the rich fragrance of cinnamon and fulfillment, the long tapers of cattails are bursting and floating away over the blue shoulders of the ponds, and every pond, no matter what its name is, is nameless now. Every year everything I have ever learned in my lifetime leads back to this: the fires and the black river of loss whose other side is salvation, whose meaning none of us will ever know. To live in this world you must be able to do three things: To love what is mortal; to hold it against your bones knowing your own life depends on it; and, when the time comes to let it go, to let it go.

   An affirmation to repeat: Letting go celebrates my courage.

Trini Foundation Fundraiser - Outdoor Yoga class

September is National Recovery Month and our biggest fundraiser of the year! Like many other studios worldwide, we’ll be lending a hand to someone whose life depends on having access to yoga as a tool for recovery by hosting donation a class.

The money raised is donated to the Trini Foundation, a non-profit organization dedicated to introducing the transformational practice of Ashtanga yoga to individuals struggling with drug and alcohol addiction.

Free Outdoor Yoga In Utah

Join us for outdoor yoga starting on August 29th, 2020. While the weather is warm, our class will be held every Saturday at 4:00PM in front of the 3B Yoga studio, with unforgettable views of Provo’s beautiful mountains. Please bring your own yoga mat or yoga towel. Come breath, bend, and be with us.

Sound Healing in August

Join us for an evening of relaxation and sound healing guided by Eric Ward.

Space is limited. Reserve your spot today.

Southern Utah Yoga Retreat

May 13th - 16th, 2021

This 3-day Southern Utah Yoga Retreat will be an immersion into personalizing your own practice and you will walk away with a better understanding on how to approach individual needs mindfully. 

We will dive into exploring multiple options on how to practice for where ever you are in your journey. We believe no matter where you are in life there are safe ways to practice on your mat. Yoga is for every body! 

We are staying at the beautiful Boulder Mountain Guest Ranch!

Nestled one mile from the illuminated Painted Desert of the Grand Staircase-Escalante National Monument, and two miles below the abundant aspen and pine tree forested peaks of Boulder Mountain, is the Boulder Mountain Guest Ranch. The Ranch sits on 173 acres, surrounded by the Dixie National Forest, presenting unobstructed and breathtaking panoramic views.

Come enjoy the serenity and natural beauty, where the stars are bright and so are the smiles.
http://bouldermountainguestranch.com/about-boulder-mountain-guest-ranch/

Everyday we will be practicing yoga, eating from there Organic Farm-to-Table Restaurant located on the ranch, participating in group activities, enjoying down time along with group meditation and Yoga philosophy classes. 

This is a 3 day all inclusive retreat that will give you opportunity to connect with yourself, nature, and the community.

Come Breathe, Bend and Be with us. 

The cost of this all inclusive retreat is $575-$735 depending on lodging. 

• Dorm style room $575/per person sleeps up to 4 people with shared bathroom 

• Double room $675/per person Sleeps 2 people 

• Private room $735/ 

Forgiveness Meditation

“Spiritual evolution isn’t just about us but its also how we relate to others”

— Eddie Stern

Sit in a comfortable position either sitting up or lying down.

If sitting up you have the option to grab a pillow to sit on to elevate the hips. You also can sit next to a wall so you can lean on it for support.

Focus on your breathe. Feel the movement in your lungs and belly.

5 Counts in… 5 Counts out…repeat breathe 10x

then continue the meditation.

If at any point you feel resistance, honor the feeling and discontinue this meditation.

March Book Feature

I am excited to be featuring You Are Here, by Thich Nhat Hann, for the month of March. The entire 3bYoga staff has been enjoying it. Please join me and the rest of the 3b staff in exploring these words of wisdom.

I have collected some questions and some of my favorite passages. 

I invite you to follow along.

On page 1 Thich Nhat Hanh brings attention to the power that just a few minutes can have on our life. Ask yourself;

• What is your morning routine? Are you awakened by an alarm clock? Kids? Animals? What are the first thoughts that run into your head?

• Can we turn our awareness to our breath?

• What are the three Miracles of mindfulness?

• Is there one that resonated with you more?

On page 9 it says “some people live as if they are already dead.” What does he mean by this?

Thich Nhat Hanh often refers to Dailey activity’s to find more mindfulness to our breath. What are some activities during your day that you can become more mindful with?

One of my favorite passages comes from page 10 “without suffering, we do not have the opportunity to cultivate compassion and understanding; and without understanding, there can be no true love.”

Ponder a time in your life where suffering ended up bringing more compassion and understanding into your life.

On page 18 he talks about the best present to give to others. What are some ways to improve the relationships in your life?

On page 25 Thich Nhat Hanh talks about how we are lost in thought. Are there times where you find yourself living in the past or the future? What are some ways to help bring us back to the moment and become free?

• What are the Five elements?

• What do the five elements all have in common?

• As we realize that everything is impermanent how can that help to bring more joy into our lives?

Poem shared on page 37 & 39

Write the first few thoughts down that come to mind. No judgement as we explore the idea of already being where you are trying to get to.

One of my favorite passages is on page 44 it says, “Come back to yourself. Breathe properly, walk properly, touch the earth as a miracle, touch life as a miracle. Realize the unity of body and mind. In this way, you will offer something very precious: your genuine presence in the here and now.”

Page 46 “The Buddha said that we should not be afraid of the past; but he did warn us not to lose ourselves in it , either.” Can you think of a few times where you were lost in the past?

What is Thich Nhat Hanh definition of compassionate listening?

Fill in the blank:

The practice of ________________________ will help you love properly, in such a way that harmony, freedom, and joy are possible.

Page 96 Thich Nhat Hanh begins to talk about false perceptions. After reading through page 101 reflect on some instances where your perception could have been cloudy.

I love the question “Are you sure of your perceptions?”… this is something I ask myself often.

What are the three marks that prove whether something is an authentic Buddhist teaching? How can you start living now?

I hope you enjoy this book as much as I have.

Nicole

You are here

by Tich Nhat Hanh

Click here to buy the book

February Intentions

We are so excited to share tips on how to set intentions to help enhance our wellbeing for the month of February. Included in this post is a custom Calendar you can print out weekly and fill out with your intentions.

Our intention as a studio is to attend 4 classes a week, to help us experience the benefits of a regular yoga and meditation practice. We have partnered up with some amazing local business for a little extra incentive… a raffle at the end of the month! More information about our “Studio Intentions” and how to participate, at the bottom. ↓

Setting Intentions

First, Reflect
Find a quite space were you can write down your intentions. This is easier said then done for most, so if a quite space and time is in the few minutes of the morning before the family wakes up, or at night before you go to bed. Maybe its in the car after dropping kids off at school. Any place works. Grab a pen and print out our calendar for the week.

Second, Envision
Envision how you want to feel. Why are you wanting to set intentions in the first place? Is there something that you want to improve in your life? Or is there something you want to feel more of in your life? Jot down some descriptive words on your piece of paper.

Third, Plan
Now I want you to start to plan out your week. I tend to always set my intentions high which means I’m excited about them but they are always so difficult to keep, which in the long run creates negative feeling. Our goal here is to create change and most of the time we need to take small steps to implement everyday.

Here is an example of what my calendar looks like…

for a printable PDF version of our calendar,

click here!

Fourth, Daily Check-In
Now place the calendar in a spot where you will see it everyday during your normal routine. Bathroom mirror, bedside table, on your fridge, or in your car. Everyday shave out a few seconds in the morning to reread the descriptive words you wrote down on why you set intentions in the first place. Review your intention for the day and allow yourself to manipulate your schedule to do so.

*Tip: I also love allowing my support system in on my intentions. If you live with your support system, don’t be afraid to put this up where they can read it. If you don’t, feel free to text a photo to someone who can keep you accountable.

Fifth, Action
Enjoy the process! There is no such thing as perfection, and our days sometimes never go the way we planned, that’s OKAY. If you realize after 3 days that your intention is unattainable, allow yourself to change it. The purpose is not to create more stress in your life with setting these intentions.

Each week if you attend 4 classes at 3B Yoga, you will receive a raffle ticket to be entered to win various prizes at the end of the month. If you are able to come 16 times in the month of February, you also get two bonus raffle tickets! Begins February 4th- March 2nd.

~Nicole

Ease your headache tension with 2 simple poses

These poses are not about feeling any deep sensations or stretches. The props are used to support the body to release tension and restore the nervous system. 

What you will need:
2 yoga blocks or hardcover books  (yoga blocks can be purchased here)
Eye pillow or a light weight towel/scarf 
Comfy clothes
Optional:
 Blanket(s)
 Timer 
Choose a quiet warm place to practice

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Supported Head Forward Fold.

Stay in Pose for 2-3 Minutes

Stack the blocks around 12 inches from your feet. If you tend to be tighter in your low back and backs of legs, change the height of the blocks. Place your feet hip width apart or wider if back of legs are tight. Notice the fold is from the hips. Press down through feet, lengthen up and slowly fold forward. Place your hairline on block. Head should feel supported not weighted.

Take one of the arm positions. Preferably the most relaxing. You may close the eyes.

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View fullsize

View fullsize

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Supported Reclined Upper Body 

Stay in pose for 5-10 minutes

Place one block horizontally on its lowest height. About 6-10 inches away, place the second block horizontally on its middle height. Recline onto the blocks and adjust the lowest height block directly underneath the shoulder blades, place the head on the second block and let the arms open to a T between the 2 blocks. Remember there should be gap between the blocks. Cover the eyes and relax. 

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View fullsize

You may want to place a blanket over the blocks if they are to hard for you to relax on. A blanket can also be rolled and placed under the knees.

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Now all that’s left is to relax.

Namaste

Don't Miss Out

Make Sure to get into the Store Today!

This is a huge event and we don't want you to miss out! It runs through Wednesday only, so make sure to get in TODAY!

Located in the RIVERWOODS shopping center.

Favorite Hike

My favorite summer activity is to get out into the mountains and find water to escape the heat of the valley. One of my favorite hikes that fit the bill is the Silver Lake Trail. This trail begins at the beautiful setting of Silver Lake Reservoir up American Fork Canyon. Head up the trail that begins through the aspens and parallels the mountain stream. You will cross that stream and begin the journey up the rocky mountainside adored with wild flowers. Be sure to look all around and back as you hike to not miss the beautiful 360 views. And don’t forget your sunscreen! This hike is exposed, but enduring the heat on the way up will surely make you want to enjoy the best part – a jump off the rocks into Silver Lake.  

SOMETHING FOR EVERYONE!

 Older children and cute backpacked-in babies should have little trouble with this hike, and be sure to bring the dogs along!

I love to hike with my Patagonia lightweight travel tote that doubles as a backpack with unbelievably comfy backpack straps. My favorite features about the pack for hiking is the water bladder section in the back, and the easy access pockets on the side that fit my phone nice and snug.

What’s inside?

• Water bladder or water bottle

• Snacks

• Sunscreen

• Manduka Hand Towel for that end of hike dip in the lake

MAKE SURE TO STOP BY THE 3B SHOP ON YOUR WAY UP THE CANYON!

See you on the trails!- Emily

“Earth laughs in flowers” – Ralph Waldo Emerson

Adaptive Yoga Classes for Any Body

We believe any body can and should practice yoga regardless of movement limitations.

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Our 3b Adaptive Yoga class is geared toward participants who are unable to get up and down from the floor easily. We use chairs, a yoga wall with straps and bars and multiple blocks and bolsters. This class is geared towards participants with Parkinson’s, Multiple Sclerosis, acute injuries, chronic injuries that limit movement capabilities, paralysis, fibromyalgia and debilitating autoimmune conditions. Caregivers are encouraged to participate.

A typical class starts with controlled breath exercises, moves into joint-freeing movements, light strength training, gentle stretching and ends with resting. No special equipment is required however, comfortable clothing is suggested.

The practice of yoga has been shown to increase lung capacity, help with joint mobility, improve balance, improve steadiness of gait and has also been shown to fight depression.

Our Adaptive Yoga class is offered:

• Tuesday 11-12

• Thursday 8-9am

Investment:

• $25 for 4 classes

• $50 for 8 classes

*Included for membership holders

"Yoga is one of the most beneficial complementary therapies for Parkinson’s disease, helping to increase flexibility; improve posture; loosen tight, painful muscles; build (or rebuild) confidence; and, through these benefits, enhance quality of life." - Yoga International