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Three Birds Yoga Studio, 177 Columbia Tpk, Florham Park, NJ (2025)

10/22/2025

🧼 Pop-Up Alert!
Join us this Saturday, Oct 25 | 8:30–11 AM for a special Pristine Soaps pop-up at the studio!

Meet Preethy, one of our lovely clients and the maker behind these beautiful, all-natural soaps. 🌿 Each bar is handmade with skin-loving oils like olive, coconut, and shea butter—and scented with pure essential oils.

Preethy started making soaps for her daughter’s sensitive skin and has turned her passion into something truly special. 💛

Come say hi, shop local, and pick up the perfect gift (or treat yourself)!

✨ | Pristine Handmade on Facebook

10/21/2025

Join us at the end of each month for a yin yoga and yoga nidra session designed to help you reset and recharge.

We will begin with 30 minutes of yin yoga to release tension and prepare the body, followed by 30 minutes of Yoga Nidra—a guided relaxation practice that promotes deep rest and nourishment.

This session is open to all levels and is the perfect way to slow down and reconnect with yourself. Whether you’re feeling stressed, overwhelmed, or simply in need of some quiet time, this practice will leave you feeling refreshed and restored. Give yourself the gift of rest and join us for this monthly ritual.

Friday . Oct 24th . 6:15p - 715p with Varrita
Three Birds South Orange
Link in bio to register

10/20/2025

✨ Rest & Recharge Retreat ✨
May 1–3, 2026 | Won Dharma Center, Claverack, NY
With Sarah Bodnar & Christina Helms

Feeling stretched too thin? Overwhelmed or anxious? Step away from the chaos and gift yourself a weekend of deep rest, yin yoga, meditation, and reflection.

🌿 Slow down & reset
🧘 Yin yoga & guided meditation
📖 Dharma talks & group reflection
🍃 Nature walks & wholesome vegetarian meals
🤝 Supportive, like-minded community

Accommodations: Won Dharma Center, simple and serene in the Catskills mountains.
Pricing: Single $910 | Double $810

Limited spots—your pause starts here. 💛
🔗 Find out more! link in bio

10/15/2025

✨ Teacher Spotlight: Matthew Dwyer ✨ (special guest, Pocket)

We’re so excited to shine a light on one of our beloved instructors — Matthew Dwyer! A senior teacher at Three Birds, Matthew brings wisdom, kindness, and humor to every class. He’s truly a teacher’s teacher.

🧘‍♂️ What brought you to yoga?
“I stumbled upon Baba Ram Dass’s book "Be Here Now" in my early 20s and started trying some of the meditations. Years later, my best friend began teaching yoga, and while I wouldn’t be caught dead in a studio, she taught me headstands and I was hooked! (P.S. I don’t do headstands anymore!)”

💭 What teaching is resonating most right now?
“I always come back to the teaching of serve the servant. So I consider this as, I want to serve the one who serves the one who serves the one… and so on. It’s a good practice of humility and self awareness… especially when I can get on my high pony and become self righteous."

🎶 When you’re not on the mat...
"Right now, a good amount of school work. BUT lots of breaks between assignments to chant. So I write a bit, then sing, write, sing. My partner and I also go to lots of comedy shows and I’m always at the movies. AMC A list user right here!"

🎧 Fun fact!
"I have 5 different records on Spotify that range from super heavy music to chanting. That’s kinda cool? I also work with folks as an end of life / death doula. I think that’s cool too.

Come experience one of Matthew’s thoughtful, heart-opening classes — and maybe ask him for a playlist rec.

Matthew's Schedule at 3B South Orange
Wednesday - 6:15p & 7:30p
Thursday - 9:15a - 10:15a

10/09/2025

Teaching Up: Designing Classes That Challenge, Inspire, and Spark Growth
For Yoga Instructors

Teaching public yoga classes is no small feat—every room holds a mix of experience levels, body types, energy, and expectations. So how do we offer something truly challenging without overwhelming the newer student? How do we spark growth in seasoned practitioners without just turning up the heat or repeating the same sequences?

The answer: Teach Up.

In this 2.5-hour workshop for yoga teachers, you’ll learn how to design classes that create a sense of purpose and progression—where challenge becomes a tool for inspiration, not frustration. We'll explore how to craft sequences that encourage effort, not perfection, and how to set clear, attainable goals that leave students feeling empowered rather than defeated.

You’ll learn to:

• Design “goal-oriented” classes that offer a tangible takeaway—whether it’s a peak pose, a new movement pattern, or a deeper awareness

• Offer challenge in layered, accessible ways so that every student finds their edge (and their win)

• Create smart, intentional warmups that build toward challenge andawaken the whole body

• Use cueing that supports exploration, growth, and student agency Integrate playful and purposeful transitions that elevate your sequences and keep students engaged

This workshop isn’t about teaching advanced asana or adding more chaturungas. It’s about teaching with clarity, creativity, and intention—so your classes become a space where students work just hard enough to feel proud, inspired, and eager to come back.

Come ready to move, learn, and elevate your teaching. Let's teach up.

Saturday . November 15th . 1p -3:30p . $80 . with Christina Helms
Three Birds South Orange
Link in bio to register. Space is limited.

10/08/2025

Do you love people, yoga, and the ability to LIVE in your yoga pants?
😍 Welp, here it is, your dream job!

Join the flock at our South Orange or Florham Park location!

We are looking for an outgoing, professional and warm individual with a sales background to cultivate relationships with clients, create a welcoming environment and grow our memberships. This person will be versed in our class offerings, rates and policies and help us meet our sales goals. They will ensure the studio is clean, organized and well maintained.

Must love yoga and people of all walks of life.

✨ Hourly, part-time position (5-8 hrs per week).
✨ Available evenings and weekends
✨ Enjoy an unlimited membership at 3B 🧘
✨ Receive 20% off 3B clothing and workshops, plus a special discount off our yoga teacher training
✨ Work in an amazing environment with fun and interesting people

Three Birds Yoga Studio is an equal opportunity employer. We celebrate diversity and are committed to creating an inclusive environment for all.

For more information and to apply email us at hello@threebirdsyogastudio.com with your resume.

10/06/2025

NEW BLOG: Simple Teachings, Big Impact: Reflections on a Meditation Workshop by Three Birds Co-Owner, Christina Helms

This past weekend, I attended a four-hour meditation workshop at the NY Insight Center with Dan Harris and Leslie Booker. I knew walking in that I’d leave feeling inspired—these two teachers carry decades of wisdom and practice. But what struck me most was how their teachings, while profoundly rooted, always return to the simplest truths. I’ve long been drawn to Dan Harris because of his down-to-earth approach and his honesty about living with anxiety and depression. As a teacher and therapist who has wrestled with those same struggles (and who sometimes succumbs to imposter syndrome), I find it refreshing to see him talk about his imperfections with humor and humility. It’s a reminder I always need: we don’t have to be “perfect” to practice or to teach.

CONTINUE READING
Use the link in our bio our visit threebirdsyogastudio.com/blog

10/03/2025

🌿 Integrative Approaches to Anxiety: Meditation, Buddhist Psychology & Evidence-Based Therapies 🌿

Join Christina Helms (LSW + 300hr meditation teacher) for a powerful 3-part series blending clinical tools with mindfulness, Buddhist philosophy, and nervous system practices.

In this series, you will:

• Understand anxiety from both a psychological and physiological perspective
• Learn to identify and work with nervous system states (fight, flight, freeze, fawn)
• Use bottom-up tools (like grounding, breathwork, and movement) to
support regulation
• Explore mindfulness and Buddhist perspectives on suffering, impermanence, and compassion
* Develop a meditation practice that meets you where you are — and grows with you

📅 Sundays . October 12th, 19th, 26th . 3p - 4:30p
👛 3 sessions | $150 (15% off for unlimited members)
📍Three Birds South Orange
✨ Space is limited — reserve your spot today using the link in our bio.

09/30/2025

Stefanie (RYT 500, Accessible Yoga Ambassador) was the very first teacher we hired 10 years ago when we opened our first studio. We knew she was the perfect fit for 3B, talented, passionate and kind.

Stefanie teaches weekly gentle, restorative, and mindful flow classes in both South Orange and Florham Park. Her teaching style and philosophy stem from the belief that our bodies, energy and lives change all the time, and our practice must be adapted to support those changes. She creates a warm and welcoming class environment in which students can feel comfortable and empowered regardless of their abilities or level of experience.

In addition to teaching yoga, Stefanie is an avid reader, aspiring gardener and loves all things that help you bloom. She is the founder of Gracious Blooms (.blooms), an organization dedicated to sharing the beauty of flowers with individuals in need and organizations serving those experiencing financial insecurity and hardships. She is also the former assistant manager of the Garden State Flower Cooperative and a graduate of Floret's comprehensive flower arranging workshop.

Join Stefanie October 4th from 3p - 5p at Three Birds Florham Park for a one of a kind Yoga and Bloom workshop incorporating gentle yoga with a flower bar and arrangement workshop.

Find out more about this special workshop using the link in our bio or by visiting threebirdsyogastudio.com

09/29/2025

🌟 Commit to Practice this October! 🌟

Our Commitment Boards are back at the front of the studio! Add your name, earn a shiny star for every class you take (workshops = 2 stars!), and if you reach 20 classes by October 31st you’ll score a coveted Commit to Practice T-shirt 🎉

✨ Pro Tip: Sign up for our Monthly Unlimited Membership for just $139/month to make reaching your goal easy and enjoy an array of perks!

Let’s fill those boards with stars and celebrate your dedication! 🌟💛

09/25/2025

Feeling overwhelmed, anxious, or stretched too thin? Step away from the stress of everyday life—work demands, family responsibilities, and constant pressure—and give yourself the gift of deep rest and renewal.

Join us May 1st - 3rd at the beautiful Won Dharma Center in Claverlack, NY for a nourishing weekend retreat designed to help you reset your nervous system, quiet your mind, and reconnect with your inner calm. Through guided and silent meditations, walking meditation, yin yoga, dharma talks, and heartfelt group discussions, you’ll learn accessible tools rooted in Buddhist wisdom and yin yoga to help manage anxiety, fear, and the uncertainty of life.

As you ground yourself in presence and spaciousness, we’ll also explore the yogic concept of purusha—our true, unchanging nature beneath the noise of thought and emotion. As we slow down and turn inward, we begin to recognize that joy and contentment aren’t things to chase, but qualities already present within us. By connecting with purusha, we remember who we really are and reclaim the natural happiness that arises from simply being.

Surrounded by serene natural beauty, you'll enjoy delicious, wholesome meals and the support of a like-minded community—all with the spaciousness to breathe, reflect, and just be.

If you’re feeling depleted, anxious, or in need of a true pause—this retreat is for you.

For more information, rates and accomodations use the link in our bio or visit threebirdsyogastudio.com/catskills

09/24/2025

Come on family, let's play! 🧘🙃
Engage & connect as a family in a fun, playful yoga class. Enjoy poses, breathing, games, and mindfulness activities for children ages 4-7 years & 8-12 years!

Care givers, aunties, friends, are all family and welcome to join!

DETAILS:
Saturday, October 18th
11:15a - 12:15, Children 4-7 years
12:30p - 1:30p, Children 8-12 years
Three Birds South Orange
Led by Mary Blackstock www.maryblackstock.com/yoga

Space is limited! Link in bio to register

Three Birds Yoga Studio

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