3 Wisdom Traditions: Learning Lab

0%
Outline
Overview

Collapse all

Unit 1
  • Section 1

    • Welcome Guide

    • How to Submit Continuing Education Hours to Yoga Alliance

    • Path to Certification

  • Section 2

    • Welcome to the 3 Wisdom Traditions Learning Lab

      13m

    • Digital Manual

    • Slide PDF - Psychosocial Model of Mental Illness and Recovery

    • Window of Tolerance Handout

    • NICABM Window of Tolerance Handout

    • Professional Quality of Life Scale Handout

  • Section 1
    • In this discussion, Kathryn explains what a trigger is from a classical psychological perspective. She also discusses the types of experiences that can trigger us, the impact that getting triggered has on our behavior, and she introduces key terms she’ll be using throughout the course.
    • In this discussion, Kathryn dives into polyvagal theory—what it is, how it explains our individual responses to stressful situations, and what those responses can feel like.
    • In this discussion, Kathryn begins by introducing concepts from both psychology and yoga that you can employ to identify and diffuse fear. She then shares how particular practices (asana, pranayama, and meditation) help to decrease the intensity of our reactions and enhance our relationship to ourselves and to others. And finally, she talks about some of the everyday tools psychotherapists and yoga therapists use to help their clients manage their stress responses.
  • Section 2
    • Props: blocks, blanket, bolster In this therapeutic sequence, you’ll move back and forth between feelings of activation and relaxation so you can develop this important skill off the mat. This practice includes sun salutations, pelvic tilts, side planks, supported bridge pose variations, forward folds, and more, before a final savasana. Along the way, Kathryn explains the function of each pose in building resilience.
    • In this class, you’ll learn and practice effective breathing techniques (pranayama) you can use as self-regulation (or “self-measuring”) tools for different types of triggered states. You’ll explore bhastrika (bellows breath), three-part breathing, and alternate nostril breathing with breath retention.
    • Props: blanket, bolster, small pillow or sandbag In this class you’ll explore how deep relaxation practices can help with the development of healthy coping mechanisms. The sequence begins with a gentle stretch, then after that you’ll lie on your back and cover yourself with a blanket if you wish. Once you’re comfortable, Kathryn will guide you through a guided relaxation that includes breathwork designed to help you release tension, a self-forgiveness practice, and more.
  • Section 3

    • Definition of Terms

    • Window of Tolerance

    • Polyvagal Theory

    • Grab a ball and a friend and join Kathryn to explore a quick, fun way to let go of stress.
    • Learn a soothing body-sensing practice that you can do at work whenever you feel triggered.
    • Feeling overwhelmed? Connect with your feet and your hips in this grounding practice that you can do anytime, anywhere.
  • Section 1
    • Kathryn welcomes you to the program and explains the ayurvedic concepts she’ll be exploring, and how both yoga and ayurveda can support a balanced life.

    • Download Your Ayurveda 101 Ebook

  • Section 2
    • What is your nature and how can you live in harmony with it? In this discussion, Kathryn breaks down the three doshas, pitta, kapha, and vata, describing their ayurvedic elements (air, ether, fire, water, and earth) and the role they play in our physical and mental constitutions. You’ll also learn about the sub-doshas (the movement of energy in our bodies), the ayurvedic clock and how to sync your lifestyle to it, the ayurvedic seasons, and more.
    • According to ayurveda, the vital essences, ojas, tejas, and prana, support our mental and physical resilience as they nourish the five elements within us. Kathryn explains how these subtle qualities can influence how we think, eat, stave off illness, sleep, and generally live our lives. Giving you examples from everyday life, Kathryn shares how these essences work as an integrated system to support your sense of vitality and intelligence, and how you can foster them with supportive lifestyle choices, activities that resonate with you, and yoga practices.
    • How does ayurveda view the mind? In this talk, Kathryn teaches you about the gunas (sattva, rajas, and tamas), the three qualities that comprise the mind. You’ll learn how our mindset typically changes over the course of time, how our daily habits and actions affect our minds, how we tend to navigate difficulty and fear, and how we can mentally align ourselves with the flow of the day, particularly during times of crises.
    • Kathryn reviews what you’ve learned so far in the program and further elaborates on the gunas. She discusses the relationship between digestion and the mind and the connection between heart and brain health. She also offers tips for how to stay in balance with dinacharya (simple daily routines), spiritual practices such as mantra meditation, making wise yoga practice choices, and more. Enjoy learning how to live your life with greater balance, energy, and joy.
  • Section 3
    • Join Kathryn for a hatha yoga practice that integrates ayurvedic principles. As you move through a foundational sequence, Kathryn explains how the three dosha types may experience and benefit from each pose. You do sun salutations, standing poses, backbends, forward bends, bird dogs, seated twists, and more. Class winds down with supine stretches and savasana, where Kathryn offers a meditation for each dosha.
  • Section 4

    • Quiz

  • Section 1
    • Welcome to the course Yoga for Your Dosha! The first chapter of this course is comprised of written articles designed to give you the introductory info you need to get the most out of the later chapters. From there, each chapter includes video lectures and a class that will teach you how to design personalized yoga practices for your students, your clients, and yourself! As a yoga practitioner or teacher, you’ve experienced the healing power of asana. At the end of your practice you feel different, transformed, better! At some point along your yoga journey, questions arise. How does my yoga practice...
    • The basis of ayurveda is understanding that you are a part of nature, and your physical and psychological tendencies can be described in terms of the five elements: earth, water, fire, air, and space. Everything in the natural world, including our bodies and the food we eat, is comprised of the five elements. In the body and mind, the five elements are expressed in three organizational patterns called the doshas. In essence, the doshas are the five elements bound into human form. KAPHA dosha is the combination of the EARTH and WATER element. PITTA dosha is the combination of the FIRE and WATER...
    • Now that you’ve taken the dosha quiz, you likely have some new insights about yourself, and maybe a host of questions! Dosha tests are a helpful tool when learning ayurveda to assist you in viewing your patterns in a new way. Remember, we all have ALL the doshas in us—they're just in different proportions.
    • Now you have some sense of your vikriti. Ayurveda takes a multi-faceted approach to alleviating symptoms of imbalance. One of the key tenets of treatment is a concept called “Opposite Therapy.” Remember that a dosha imbalance results from "like increasing like." Too much hot food makes pitta too hot! To balance a dosha in ayurveda we "apply the opposite." To balance pitta, in this example, a person could start to avoid hot spices (red chilli peppers) and use cooling herbs in their diet and spices (like cilantro, basil, or mint). They could also practice specific yoga postures to release excess...
    • The three doshas describe how the five elements bind into human form. The food we eat contains the five elements. Our digestive system breaks down these elements and “repackages” them into a form the body can use to build tissues and organs. Ayurveda explains how certain tissues, organs, and body fluids are more dominant in one of the doshas and less in the others. This concept of how the doshas “concentrate” in certain parts of the body is called sub-dosha. Each dosha has a “homesite,” or an organ where the dosha is most concentrated, called the “seat” of the dosha. Vata’s homesite is the colon....
  • Section 2
    • The qualities of lightness, motion, dryness, and cold characterize vata dosha. When a person has a high amount of vata (air and space) in their constitution, it shows in their appearance, personality, and nervous system. They tend to be light-hearted, creative, enthusiastic, and inspirational, often with a dry sense of humor. Physically, vatas are often thinner, with fine bones and protruding joints, and may become underweight if unbalanced. They appreciate help grounding and stabilizing—whether it's their joints, focus, or emotions, all of which can be brilliant yet flighty. Signs of vata imbalance...
    • In Ayurveda, when a dosha is said to be “moving out of balance,” it often refers to dosha gati—the movement of a dosha away from its home site. This concept is especially relevant with vata dosha, which has five sub-doshas, or directional winds, each with distinct roles in the body. Though vata’s home is in the colon, its energies can travel and reside elsewhere—like the head, skin, ears, bones, or hair. Here’s a breakdown of the five vata sub-doshas: 1) Prana vayu resides in the head and heart. It governs the flow of information between brain and heart through the maha vaha srotas, allowing us...
    • Vata’s sub-doshas are influenced by the ether and air elements. To help vata-dominant people stay focused and courageous while embracing their natural energy, a few adjustments to asana and pranayama practice can make a big difference. Incorporate warming, rhythmic pranayama. Breath work directly affects prana and udana vayus and influences the others as well. Sama vritti, or equal inhale and exhale, balances samana vayu and centers energy in the navel. A 1:2 breath ratio, where the exhale is twice as long, supports apana vayu and encourages grounding. Because vata tends to be cool and scattered,...
    • Feeling a little spacey or ungrounded,? Join Sarah in a vata-pacifying asana practice that focuses on grounding and stabilizing that restless energy, releasing stagnant vata in the pelvic region, and calming the nervous system. Learn how lunges, twists, forward folds, prone asanas, and warriors can compress that vata wind, create a strong sense of support, and strengthen the abdominal area and the pelvic container so you can stay rooted and present.
  • Section 3
    • Pitta dosha is governed by the fire and water elements, with key traits of heat, sharpness, and mobility. Pitta types often have warm body temperatures and strong digestive fire, which drives both a healthy appetite and passionate, competitive tendencies. They typically dislike heat and sun and are prone to irritability under stress. Pitta’s sharp quality shows in their keen intellect and ability to analyze and understand complex ideas. They’re determined and goal-oriented, moving like fire—direct and consuming. When balanced, pittas are radiant, joyful, and efficient. But when out of balance,...
    • To understand pitta imbalances, it helps to explore its five sub-doshas, each governing key physical and energetic functions. While pitta’s main seat is in the small intestine, it also influences the blood, eyes, brain, liver, spleen, gallbladder, sebaceous glands, stomach, and navel. Each sub-dosha plays a specific role, not only physiologically but also in perception, digestion (of food and impressions), and overall balance. 1. Sadhaka Pitta governs the brain and heart (considered one organ in Ayurveda). It digests sensory input and helps assimilate mental impressions. It works alongside prana...
    • Here are some important keys to remember when creating a pitta-balancing yoga practice: Maintain a soft gaze. We often have to remind pitta-dominant people to keep the gaze soft when practicing. This helps to calm the sadhaka pitta present in the brain and the alochaka pitta housed in the eyes. Practice cooling pranayama. Pranayama such as shitali (cooling breath) or bhramari (humming bee breath) create a cool awareness and a soft, calm effect. Work at about 60% capacity. This sounds crazy to someone with pitta dominance, but it’s actually quite important. Pittas tend to push themselves, and this...
    • Need to cool some of that pitta energy down? Join Sarah in an asana practice designed to reduce excess heat and intensity in the body as well as the mind. Pitta heat collects in the abdominal area, so this sequence creates space, length, and freedom throughout the midsection of the body with poses such as standing bow, twisting lunge, triangle, wide-angle fold, spinal twist, and crocodile. Sarah also teaches how to pull back on the intensity while still experiencing the power and challenge of each pose so that you can enjoy your activity and still relax any mental tension. Prop: 1 block, optional
  • Section 4
    • Kapha dosha is governed by the elements of earth and water, reflected in both physical and emotional qualities. Key traits include heaviness, wetness, slowness, and softness. Kapha’s seat is in the lungs, and its heavy nature is seen in a larger frame and muscle mass, which leads to easier weight gain and a grounded, steady energy. This grounding draws vatas and pittas to kaphas for balance. However, imbalance can lead to mental and emotional heaviness and holding onto negative emotions. Kapha’s water element brings grace, fluidity in movement and speech, and emotional flexibility. Physically,...
    • To understand kapha’s impact on the body, we must look at its seat and sub-doshas. Kapha’s primary home is the lungs, but it also resides in plasma (its main tissue), the brain’s white matter, sinus and oral cavities, tongue and saliva, heart, lymph tissues, synovial fluid, and the upper stomach and pancreas. Like vata and pitta, kapha has five sub-doshas: Tarpaka kapha supports memory and contentment, linking the mind, heart, and ojas (vital energy). It helps store genetic information (DNA/RNA) and emotional imprints (samskaras). Bhodaka kapha governs taste and sensory enjoyment through the mouth...
    • How do you work with the sub-doshas to pacify kapha and bring her into balance? Here are a few tips. Work with your breath. Choose warming, stimulating pranayama to support bhodaka kapha in the mouth and tarpaka kapha in the mind. When these two are balanced, saliva remains steady and you can better taste your food. Heating breathwork also stimulates the mind and reduces sensory dullness. Pay attention to your acid-alkaline balance. Thick saliva, when swallowed, can alter stomach acidity and disturb agni. Agni sara is a great tool to pacify this damp, kapha response and help balance other sub-doshas...
    • Feeling lethargic in body and mind? Join Sarah in a kapha-reducing practice sure to stoke the fire and reduce sluggishness. This focused, energizing practice includes sun salutations, high and low lunges, warriors I and II, side angle, wide-angle fold, twists, bridge, and more—all sequenced to fully pacify this (occasionally) heavy, sleepy, dull, and wet dosha, and deliver you to that “ahhh” state of coexistent energy and relaxation. So step out of your lethargy and into your happiness!
  • Section 1

    • Ayurvedic Psychology and Yoga Philosophy

      1h48m
  • Section 2

    • Unpacking the 3WT System: Energetic Aspects of Yoga & Ayurvedic Science

      1h52m
  • Section 3

    • Simple Movements to Restore Energy Balance

      49m

    • Breathing Practice to Cool Your Pitta

      3m
      Breathwork

    • Two Easy Ways to Make Kichari

      12m

    • Evening Vata Pacifying Yoga

      38m
  • Section 1

    • Linking East to West Psychology: Stress Response and the Doshas

      2h6m
  • Section 2

    • Assessment, Wellness Goals and Interventions Part 1

      2h3m
  • Section 3

    • Breathing Practice to Calm Your Vata

      3m
      Guided Meditation

    • Manas Prakriti: The Mind's Constitution

      9m
    • Most of us break the day into work time, our time, and sleep time, with work time generally allotted the most number of hours. Ayurveda sees the day differently, breaking it into six four-hour zones—one day zone and one night zone for each of the three doshas. To live a balanced life—and enjoy the good health it brings—we need to keep our daily rhythms set to the age-old ayurvedic clock.According to this symbolic timepiece, the day starts at sunrise, with the cool, heavy, earthy kapha dosha holding sway from 6 a.m. to 10 a.m. The middle of the day—from 10 a.m. to 2 p.m.—belongs to pitta, the hot,...
    • This course is available in our premium tier - CLICK HERE TO VIEW To complete this module simply click NEXT.

    • A Pranayama Practice to Move Through Grief

      14m
      Breathwork
    • In yoga philosophy, we speak about consciousness. We refer to yogic texts that offer practices to help us raise our awareness and become more present. This certainly sounds like a good idea, and it really doesn't seem too tough. It just requires some time and effort, along with the ability to remain still—all low-cost and easily accessible requirements. So why isn't everyone feeling the bliss on the awareness-raising, higher-consciousness train of joy? Our minds need to buy into the whole operation. The yoga and ayurvedic texts tell us that our nature is sattva, or clarity and balance; our mind...

    • Yoga for Your Dosha: Sattvic Flow

      59m
  • Section 1

    • Wellness Coaching Goals vs. Disease Management

      1h59m
  • Section 2

    • Assessment, Wellness Goals and Interventions Part 2

      2h4m
  • Section 3

    • Ayurvedic Yoga to Stoke Digestive Fire

      29m

    • Ayurvedic Bhastrika

      3m
      Breathwork
    • How many diets have you been on in your life? Do you own a juicer or a “turbo blender"? Do you adhere to a paleo diet? Are you vegan or vegetarian? A grazer or a “three square meals a day” kind of person? Do you get brain fog? Do you poop everyday? The list of questions an ayurvedic practitioner might ask you about your diet and daily habits goes on and on. That’s because the way we eat can directly affect our physical and mental health. This is something most people agree upon, and yet we disagree about which “diet” is the “best.” The “healthiest.” A mostly raw diet may feel great for some, but...

    • Breathing Practice to Energize Your Kapha

      3m
      Breathwork

    • Nurture Your Heart During Times of Grief

      31m
      Hatha Yoga
    • “Hearing sounds—voices—that nobody else can hear is terrifying. Sometimes it seems like nobody will listen to you or wants to be around you, as you are making them 'uncomfortable' with your story.” This is a quote from a then 15-year-old girl, let’s call her M.T., who I worked with for three years while I was a clinician at The Clifford Beers Child Guidance Clinic in New Haven, CT. The clinic works with children and their families. And at that time, we had to discharge our clients when they became adults, after their 18th birthdays, as the state no longer considered them eligible for care in a...
  • Section 1
    • Additional Resources will be added here as needed.

    • Quiz

  • Section 2
    • For continued support and integration into the 3WT Wellness Coaching System:Take 3 Wisdom Traditions Core Concepts Course on Yoga InternationalTake 3 Wisdom Traditions Mentor Sessions Course on Yoga InternationalStay connected and continue integrating via 3WT Wellness Coaching Mentor Group Zoom Meetings every other month - Seek more training in the wisdom tradition you feel less connected to academically:Take a reputable 200 Hour Yoga Teacher Training programTake Kathryn’s Ayurvedic Yoga Specialist Training on Yoga International Take a Cognitive Behavioral Therapy training with Kathryn or another...