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3HO's Yogic Living Newsletter

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Yoga and meditation are proven methods to release stress. Try Pittra Kriya and Long Sat Nam's. Breathe, relax, and give yourself a break. 

And did you know that whistling releases stress? It relaxes you inside and out and creates balance. Whistle every day for three minutes, relax all the tension and stress out of you, and have a bit of fun. 

Take care of body, mind, and spirit.

Pittra Kriya

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Practice this kriya for 33 minutes a day to alleviate stress in your life. Part 1 is especially fantastic for releasing stress. It has a long history in India. When people were filled with grief over the death of a loved one or a tragedy of some sort, they did this first exercise standing in a river. Rivers were seen as the flow of life, as sacred and healing. They would toss the water over their shoulder. 

The yogis knew that the brain had to be restarted, broken out of the frozen state that stress produces. This kriya works best if practiced regularly for a while. Even if you do this practice without a river and without belief in anything but your own Infinite Self, it works wonders.


Long Sat Nam's to Neutralize Tension


This is a simple, elegant, and extremely relaxing Kundalini Yoga meditation. It can help to neutralize tension. Practicing it for 40 days is said to revitalize your glandular system and re-establish glandular equilibrium.

Posture: Sit straight and bring the forearms up and in until the hands meet at the heart level. 

Mudra: Palms face up. Cross the right hand over the left with the fingers extended. Place the left thumb in the center of the right palm and cross the right thumb over the left thumb.


Easy Weeknight Ramen Bowl

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By Dharam Atma Kaur

Serves 2

Recently I started trying to create 30-minute and under bowls. I had Bok Choy in my fridge, so I challenged myself to make a ramen bowl in under 20 minutes with whatever I had in the fridge. It was so delicious that I made it again the next night.


  • 4-6 oz Soba or Lotus Brown Rice Noodles
  • 2 cups hot water plus 2 tsp organic bouillon
  • 1-2 tsp Miso (red or white)
  • pinch chili flakes, optional
  • 1" piece of ginger, minced
  • 2 cloves garlic, minced
  • 1 Tbsp Tamari, more to taste
  • splash of toasted sesame oil, to taste
  • 1/2 block Firm Tofu, cut into 1" cubes
  • 1 carrot, sliced on the diagonal (or sliced into sticks)
  • 1/2 large orange bell pepper, sliced in smaller chunks
  • 2 heads baby Bok Choy, sliced
  • 4 scallions, sliced on the diagonal into 2" pieces (save some green tips for garnishing)
  • 1 small bunch broccoli crowns, sliced into bite-size pieces
  • sesame seeds
  • green tips of scallions, sliced thin